Umkhuba wansuku zonke wamafutha, amaprotheni nama-carbohydrate (itafula lokubala)

Ukuze ulawule ngokucacile isisindo sakho, akubalulekile ukuthi uzama ukulahlekelwa yikho, uzuze noma uwulondoloze; kunoma yikuphi, udinga nje ukwazi ukuthi izinga lansuku zonke lamafutha, amaprotheni nama-carbohydrate. Ithebula lizokusiza ukuthi ubhekane nalokhu kokubili kokubala.

Isigaba somthetho owodwa: isihluthulelo sempumelelo - isilinganiso esifanele

Zonke izidingo zomzimba zezinto eziwusizo, izingxenye ezincane ze-micro-kanye nama-macro, yiqiniso, ziyiziqu. Ngakho-ke, njengoba ingxenye enkulu yokubala ngokuvumelana nomgomo "wendabuko yansuku zonke yamaprotheni, amafutha kanye nama-carbohydrate" kwenziwa ngaphansi komuntu ovamile, emva kokuhamba kwesikhathi uzoqonda ukuthi yini isidingo sakho esiyidingayo, futhi uzokwazi ukulungisa noma yiluphi uhlelo lwakho.

Ifomula elula kakhulu yesilinganiso se-BJU (noma amaprotheni-fat-carbohydrate) cishe ku-1: 1: 4. Kodwa akufanele wonke umuntu, ngokudla okunomsoco kuncike eminyakeni yakho, isisindo, indlela yokuphila kanye nemiphumela ofuna ukuyifinyelela. Ngakho-ke uma ufuna ukufunda kabanzi mayelana nokuthi ungayisebenzisa kanjani le fomula ekudleni kwakho, ake sibheke ingxenye ngayinye ngokwehlukana.

Amaprotheni

Amaprotheni iyisici esibalulekile kuzo zonke izicubu zomzimba womuntu. Emzimbeni womntwana, kuyadingeka ekukhuleni, kumuntu omdala - ukuvuselelwa kwezicubu. Ukwakhiwa kwawo wonke amaprotheni kufaka ama-amino acids ahlukahlukene, okumele kube nomuntu ngamunye okudingekayo.

Imithombo yamaphrotheni ethandwayo enesisindo esiyingqayizivele samamino acid kukhona amantongomane, okusanhlamvu okuhlumekile, ubisi lwe-soy, inyama yenkukhu emhlophe noma inyama ye-turkey, inhlanzi, ushizi ophansi noma ezinye izinhlobo zemikhiqizo yobisi, ubisi.

Khetha inombolo yama-protein asekelwe esisindo sakho

Izinga lansuku zonke lokudla kwamaprotheni lisekelwe kumagremu owodwa nesigamu amaprotheni ngekhilogram yesisindo. Kuyinto efiselekayo ukuthi 30-35% yenani lamaprotheni livela emfuyweni, kanti konke - imifino. Ngakho-ke, uma isisindo somuntu omdala, isibonelo, ama-70 kilogram, ngosuku, kufanele adle amagremu angu-105 amaprotheni, ingxenye eyodwa kuphela yesithathu, okungukuthi, amagremu angu-35, kufanele abe yimvelaphi yezilwane.

Amafutha

Kuyinto eyiphutha elikhulu ukucabanga ukuthi ukusetshenziswa kwamafutha kungalimaza ngokwabo kanye nesibalo sabo. Into esemqoka - kuyo yonke into kufanele ibe nesilinganiso. Amafutha emzimbeni womuntu ayadingeka, ngoba ngaphandle kwawo amangqamuzana amaningi awakwazi ukusebenza kahle.

Wonke amafutha, ekhona kuphela emvelweni, ahlukaniswe abe agcwele futhi angasetshenzisiwe, anqunywa isilinganiso se-fatty acids ne-glycerin ekubunjweni.

Ukuze usebenze ngendlela evamile, umzimba udinga ama-acids ama-acids amathathu amakhulu-i-omega-3, i-Omega-6 ne-Omega-9. Ungabathola ezinhlanzi, imbewu yamathanga, amafutha yemifino (umnqumo, i-almond).

Amafutha anelisiwe, akhethiwe ngenani elicacisiwe, agcwalise umzimba ngamandla anamandla. Kodwa-ke, qaphela, inani elikhulu lamafutha agcweleyo ekudleni kunomthelela ekukhuleni kwe-cholesterol ezindongeni zemikhumbi.

Kuzokwenzekani uma uqeda ngokuphelele amafutha?

Kubalulekile nokunciphisa ukusetshenziswa kwezinto ezibizwa nge-trans fat kunani eliphansi, ngoba ithonya labo emzimbeni alinakubizwa ngokuthi lilungile. Ngokuvamile, amafutha anjalo akhona emikhiqizweni yefulawa, ikakhulukazi ku-margarine.

Ukuphakanyiswa kwamafutha wamadoda nsuku zonke kungama-100-150 amagremu, abesifazane - 85-115. Kulabo asebekhulile, kunconywa ukunciphisa amafutha ama-gramu angama-70 ngosuku.

Ukuntuleka kwamafutha kungaholela ekunciphiseni kwegciwane lesandulela ngculazi, ukuphazamiseka ohlelweni lwezinzwa zomphakathi, izinkinga ngamathumbu kanye nesilonda se-duodenal.

Ukutholakala ngokweqile kwamafutha ekudleni kuyimbangela yokwanda kwama-cholesterol egazini, ukukhuluphala ngokweqile nokulahlekelwa inkumbulo.

Ama-carbohydrates

Ama-carbohydrate ingenye yezingxenye eziyinhloko zokudla kwethu kwansuku zonke. Ngaphezu kwalokho, ingenye yemithombo ebaluleke kunazo zonke yamandla. Yingakho ukunciphisa inani lama-carbohydrates okudliwe ngeke kuholele lutho oluhle. Kubaluleke kakhulu ukuthi ufunde ukuthi ungakhetha kanjani "ama-carbohydrate" alungile.

Amandla angena emzimbeni womuntu ngosuku olulodwa cishe amathathu noma amane kuya kwezinhlanu ukuba agcwaliswe nge-carbohydrate eyinkimbinkimbi, eyodwa-yeshumi - ngenani elilula, kanti konke - ngokushiswa kwamaprotheni namafutha. Ngakho-ke, ukudla nsuku zonke amaprotheni kanye nama-carbohydrate ekudleni kwakho kufanele kuhambelane nesilinganiso samanoni.

Wonke ama-carbohydrate angaba kuphela epulpheni yakho ahlukaniswe ngamaqembu amakhulu amathathu: i-monosaccharides, i-polysaccharides ne-oligosaccharides. Zonke zivele zidingekile emzimbeni wethu, kungenjalo akukho amaprotheni namafutha ngeke nje akwazi ukugaya. Iningi lama-carbohydrates angena emzimbeni yi-monosaccharides ne-disaccharides. Qaphela, ngokudla ngokweqile ushukela emzimbeni wakho, ingxenye yayo ingaqongelela emisipha nasebindi njenge glycogen.

Yimaphi amanye ama-carbohydrate akhona?

Futhi, ngokwezikhathi noma izinga lokuthola amandla emzimbeni, ama-carbohydrate ahlukaniswe ngokushesha futhi aphuze (noma, njengoba ebizwa nangokuthi, alula futhi anzima).

Ama-carbohydrate aphansi kufanele abe yingxenye eqhubekayo yokudla kwakho kwansuku zonke, kepha futhi, ungawudluli, inani lezinto ngokuqondile lixhomeke ekusebenzeni kwakho. Kodwa-ke, ukudla nsuku zonke kwama-carbohydrate kungu 350-500 amagremu, hhayi ngaphezulu.

Omunye wabameleli abafinyeleleka kakhulu we-carbohydrate esheshayo ushukela, ngoba aqukethe ama-molecule amabili kuphela - i-glucose ne-fructose. Ama-carbohydrate okusheshayo (zonke izinhlobo zamaswidi, izithelo, ama-biscuits, njll) azongena egazini ngokushesha, ngokushesha ngemva kokuba sidle, kodwa ziyanyamalala ngokushesha njengoba zivela. Ngakho-ke kuyifiseleka uma kungenjalo ngokuphelele, ngakho-ke kungenzeka ukuthi ungabandakanyi ekudleni kwakho kokudla okugcwele ama-carbohydrate okusheshayo. Khumbula, i-carbohydrate esheshayo yilabo abaqalayo ukukhuluphala. Ngakho-ke, uma ufuna ukuzimela ngokuzimela inani lezinsuku zonke zamanoni, amaprotheni nama-carbohydrate, qiniseka ukuthi unakekele okulandelayo.

Ngokungafani neyokuqala, ama-carbohydrate amancane adluliselwa egazini isikhathi eside kakhulu, kodwa lokhu kwenzeka ngokulinganayo kakhulu, futhi izitolo ezidumile zomzimba azigcini.

Umkhuba wansuku zonke wamafutha, amaprotheni nama-carbohydrate: itafula lokubala

Into ebaluleke kunazo zonke ekudleni yizinga elifanele le- BJU, inani elithathwa ngokuyinhloko ngeminyaka yakho nendlela yokuphila. Khumbula, yonke iphuzu lokudla kanye nokudla okufanele akufanele ukhiphe ngokuphelele zonke izinhlobo zokulimaza ekudleni kwakho, ushiya imifino nemifino kuphela. Umgomo oyinhloko futhi oyinhloko ukuqinisekisa ukuthi umzimba uthola ncamashi inani lemisebenzi ewusizo eliyidingayo.

Kwabantwana nasebekhulile, ukudla nsuku zonke kwamafutha, amaprotheni kanye nama-carbohydrate (itafula linikezwe ngezansi) lihlukile kakhulu. Lokhu kufanele kucatshangelwe. Uma ulandela ngokucacile wonke amathiphu angenhla, uzoqonda ukuthi ukubalwa kwansuku zonke amaprotheni, amafutha kanye nama-carbohydrate - ngokujwayelekile, kulula. Futhi kukhona inzuzo eningi kulo!

Ukuze wenze kube lula kakhulu ukuthi ukhethe okulungile kuwe, umkhuba wansuku zonke wamafutha, amaprotheni kanye nama-carbohydrate uvezwa ngezansi. Ithebula lamadoda nabesifazane liqukethe zonke izindinganiso ezidingekayo.

Isiphetho

Ngaso sonke isikhathi ucabangele ngemenyu yakho. Isibonelo, kunamafutha ngesikhathi esifanayo ne-carbohydrate ayinconywa ngesizathu sokuthi ngokudla okufanayo kokubili, umzimba uqala ukuhlukanisa ama-carbohydrates, ngoba kuthatha isikhathi esincane kakhulu ukwenza lokhu kunokucubungula amafutha. Ngakho, amafutha agcinwa nje.

Ukudla kwama-carbohydrate emva kwamahora ayisithupha kuya kwayisikhombisa kusihlwa kunciphile kangcono noma kukhishwe, kusihlwa umzimba we-metabolism uba kancane kancane, okusho ukuthi ama-carbohydrate awaqediwe ngokuphelele, futhi i-insulin ingena egazini ngokweqile.

Uma ufuna, ngokwesibonelo, ukulahlekelwa isisindo, hlala isikhathi esithile kusuka kuma-carbohydrate alula, futhi amafutha angcono kakhulu ekudleni kwamanothi noma inhlanzi. Nciphisa inani lelayisi omhlophe namazambane.

Futhi ugcine ibhalansi yangaphakathi iyoba lula kakhulu, ngokwenza kahle ukubala kwezinga lezinsuku zonke zamafutha, amaprotheni nama-carbohydrate. Ngakho itafula liba kini umsizi ongeke akwazi ukuyikhokhela.

Futhi ukuze ukhululeke ngokwengeziwe ekuqaleni, zama ukuqala idayari yokudla. Kulolu suku uzobhala phansi konke okudliwe usuku. Futhi awubhale phansi kuphela, kodwa futhi usebenze kanzima, futhi ngaphambi kokudla, ulinganisa isabelo bese ubala ukuthi kunamaprotheni amangaki, amafutha, ama-carbohydrate nama-khalori. Kuphela okudingeka ukwenze lokhu ngokwethembeka ngempela, ngemuva kwakho konke, umzimba wakho awukwazi ukukhohliswa! Ungalokothi ukhohlwe ukuthi kunendlela ethile yansuku zonke yamaprotheni, amafutha kanye nama-carbohydrate, okudingeka ulandele.