Ixabiso lokutya elimanzi enkonkxiweyo elenzelwe ikati elivela kuMzi-mveliso waseTshayina
Izinto ezilungileyo zokutya okumanzi
1. Isiqulatho sobumanzi sanele, ukutya okumanzi kuvumela ukuba babuyisele amanzi ngokulula.
2. Ixabiso eliphezulu lezondlo, kufutshane nemikhwa yokutya yendalo yeekati.
3. Akukho carbohydrates ezongezelelweyo zongezwa, kwaye akulula ukubangela ukukhuluphala.
4. Iiprotheyini eziphezulu kunye neempawu ezinamafutha aphezulu okutya okumanzi zivumela iikati ezinomdla obuthathaka ukuba zifake ngokukhawuleza izondlo ezizidingayo, ngakumbi
5. Iikati ezinesifo sezintso kunye neengxaki ze-urinary system, ukutya okumanzi okusemathinini kuyacetyiswa.
Imikhwa yokutya kweekati
Iikati zizilwanyana ezitya inyama, khumbula ukuba ungazondli ngokungakhethiyo
1. Musa ukondla i-tshokoleta, iya kubangela ubuthi obunzima ngenxa ye-theobromine kunye ne-caffeine components;
2. Musa ukondla ubisi, kuya kubangela isifo sohudo kunye nokufa kwiimeko ezinzima;
3. Zama ukondla ukutya kwekati kunye nomlinganiselo olungeleleneyo ukuqinisekisa iimfuno zemihla ngemihla zekati kwiiprotheni eziphezulu kunye nokulandelela izinto;
4. Ukongezelela, ungadli amathambo enkukhu, intlanzi kunye namanye amathambo, okuya kubangela ukuphuma kwegazi kwangaphakathi;ngokufutshane, iikati zinezisu eziethe-ethe, nceda uzityise ngononophelo, kwaye ungazondli kuba nje zifuna ukutya.
Isondlo esisidingayo ikati yakho
Iikati zinemfuno ephezulu yeprotheni, kunye ne-taurine - isondlo esibalulekileyo.
Kwinani lezondlo ezifunwa ziikati, iiprotheyini zithatha i-35%, i-fat accounts i-20%, kwaye i-45% eseleyo yi-carbohydrates.Abantu banamafutha ali-14% kuphela, i-18% yeeprotheyini kunye ne-68% yeecarbohydrate.
Ukuhlelwa kokutya kwekati
1. Ukutya okomileyo
Iindleko zokutya ziphantsi kunokutya okumanzi, kwaye kulula ukukugcina.Nangona kunjalo, ukutya okomileyo kuphezulu kwiikhalori kwaye kuncinci kumanzi, ngoko abanini kufuneka bahlawule ingqalelo ekhethekileyo kumanzi okusela ikati;
2. Ukutya okumanzi
Umxholo wamanzi aphezulu kunye nencasa elungileyo.Ikhalori ephantsi ekungekho lula ukubangela ukutyeba kwesilwanyana, kufanelekile ukondla ixesha elide "
Indlela yokukhetha ukutya kwekati
Ngaphambi kokuthenga ukutya kwekati, qwalasela iminyaka yekati, isini kunye nemeko yomzimba.
A. Ikati incinci kakhulu: khetha ukutya kwekati kunye neprotheyini ephezulu kunye namafutha (kodwa kungekhona ngaphaya koluhlu).
B. Ikati ityebe kakhulu: lawula ngokungqongqo inani lokutya kwekati, kwaye ungadli amandla amaninzi kunye ne-carbohydrates yonke imihla, njl.
C. Iikati zilolonga kakhulu: khetha ukutya kwekati kunye nomxholo weprotheyini ephezulu
D. Ikati ayizilolongi kakhulu: kufuneka iqulathe iivithamini kunye neeminerali iOmega-3 kunye neOmega-6 fatty acids.
Ndiyathemba ukuba wonke umntu uya kudibanisa imeko yangempela kwaye abone ukuba ukutya kwekati kuyahlangabezana neemfuno zeekati zabo, kunokulandela ngokungaboniyo umkhwa.Oko kubafaneleyo abanye kusenokungazifanelanga ezabo.
Yintoni ukutya kwekati okukumgangatho ophezulu?
Ukutya kwekati okukumgangatho ophezulu = izithako ezicacileyo (inyama enye okanye indibaniselwano) + inxalenye ephezulu yenyama + i-taurine kunye nezondlo ezibalulekileyo "
