Impilo, impilo, ubuhle, isikhathi eside kanye nezinye izinto eziningi kuxhomeke kwikhwalithi yokudla. Yingakho ososayensi baye bahlakulela imipiramidi yokudla okunomsoco , okuwusizo ekulahlekeni kwesisindo nokuvimbela izifo ezihlukahlukene.
I-pyramid yokudla yokudla okunembile ukulahlekelwa isisindo
I-pyramid yokudla yokudla okunomsoco wokulahlekelwa isisindo yasungulwa eHarvard ngo-1992. Imipiramidi ihlukaniswe yaba yi-third party, futhi le piramidi isekelwe kwisisekelo, okufanekisela ukudla okuneziqu, ukuvivinya umzimba nokulawula isisindo.
Ama-piramidi we-piramidi yokudla okunomsoco nokuphilile asebenzisa imikhiqizo. Isigaba sokuqala esiyinkimbinkimbi kunazo zonke yizinhlamvu ezigcwele (okusanhlamvu, isinkwa esibi, ama-pasta, amafutha yemifino). Imikhiqizo evela kulesi siqeshana kufanele isetshenziswe nsuku zonke ngezinsiza ezingu-6-10 (ukukhonza 100 g).
Isendlalelo sesibili - imifino, izithelo namajikijolo. Ngosuku, ama-2 servings amajikijolo nezithelo nama-4 servings yemifino (100 g yemifino, ama-50 g amajikijolo noma izithelo ezincane ezincane) kufanele asebenze.
I-third tier ye-piramidi yokudla kwesisindo - ubhontshisi, imbewu kanye namantongomane. Kumele kudliwe ama-1-3 ama-servings ngosuku (ekhonza 50 g).
Ingxenye yesine yephiramidi yinyama emhlophe, inhlanzi namaqanda. Zingu-day zibeka izinsiza ezingu-0-2 (ukukhonza ama-gramu angu-30 enyama noma iqanda elingu-1).
Umzila wesihlanu yimikhiqizo yobisi. Ngosuku abadinga ama-1-2 servings (ukukhonza - 200 ml noma 40 g ushizi).
I-sausage yesithupha, amaswidi, ibhotela, inyama ebomvu, amazambane, isinkwa esimhlophe, irayisi, izithelo zezithelo, njll. Imikhiqizo evela kulesi sigaba ingadliwa ngezigaba ezincane kakhulu futhi ayivamile izikhathi ezingu-1-2 ngesonto. Ngaphandle kwepiramidi utshwala - kufanele udakwe kakhulu ngokulinganisela (mhlawumbe - iwayini elibomvu elomile), kanye namavithamini, okumele kuthathwe ngokufanele.
Ezinye izimiso zokudla okunempilo kokunciphisa umzimba
Uma ufuna ukuba uphilile futhi ulahlekelwe isisindo, gcina imithetho elandelayo:
- ukuze umzimba wakho uthola zonke izinto ezidingekayo, silwela ukuhlukahluka;
- Yidla izingxenye ezincane (100-200 g), kodwa ngokuvamile - njalo amahora 3-4;
- imikhiqizo kumele ikhethwe ngokuqukethwe kokushukela okuphansi;
- Uma ubhekene nokukhetha - izithelo noma ijusi, khetha izithelo eziqukethe i- fibre , ngakho-ke, iyasiza kakhulu;
- ukudla okune-cholesterol okufaka esikhundleni salowo onamafutha angaphansi (ukhilimu omuncu - yoghurt yemvelo, ubisi wonke wokudubula, inyama yemifino, umhlabathi wenkomo yenkukhu, iqanda lonke lama-protein amabili);
- ungakhohlwa amanzi okwanele - 2 amalitha ngosuku;
- ama-calorie angalinganiswa nokusebenza ngokomzimba.