Ukuhlanzeka yisayensi ehlola ithonya lezimo ezihlukahlukene zemvelo ekuphileni komuntu. Ukuhlanzeka kwezokudla kuyigatsha lezesayensi elibhekise ekusizeni, ekusebenziseni, ekuhleleni kokudla okunomsoco. Okusho ukuthi, usinikeza ulwazi olusemandleni ukuze ukudla kwethu kube okunempilo ngangokunokwenzeka.
Kuhlanzekile kokudla komuntu, ungafaka ngokugcwele noma yiluphi ulwazi oluhloswe ekudleni . Lokhu kufaka phakathi, nokudla kokunciphisa isisindo, nokudla okunomsoco, nokubusa kokudla, kanye nokunye okuningi.
Inani le-caloric
Uma unquma ukuvumelanisa impilo yakho ngokuhlanzeka nokudla kwesiko, kufanele uqale ngekhalori. Ukudla komuntu kwansuku zonke kufanele kufane nezindleko zakhe zamandla. Okuqukethwe kwe-caloric kokudla kufanele kufane nokuya ocansini, umsebenzi, ubudala, umsebenzi womzimba womuntu.
Umuntu ohlanganyela ngokweqile emidlalweni usebenzisa amandla amaningi (ngakho-ke ama-kilojoule) kunomuntu ohlala ekhaya. Ukubaluleka kwamandla okudla kwabesifazane kuhlale kunama-15% aphansi kunamadoda, futhi lokhu akukona ngenxa yomsebenzi, kodwa kuzinqubo ezimbalwa ezinomsoco ezinamandla. Ngesikhathi esifanayo, ngesikhathi sokukhulelwa ne-lactation, izidingo zomzimba wesifazane ziyanda kakhulu, kanye nokuqukethwe kwekhalori.
Inani lamandla le-ration lilinganiselwa kuma-kilocalories, elichaza inani lamandla akhishwe ngesikhathi sokushisa kwawo.
Ngomzamo omncane ongokwenyama - 25 kcal / kg.
Umthamo wesilinganiso u-30 kcal / kg.
Umthwalo ophezulu - 35-40 kcal / kg.
Abagijimi abachwepheshe - 45-50 kcal / kg.
Ukulinganisa nokulinganisa kwezakhi
Into elandelayo ekuhlanzeni kokudla komuntu ukulingana kokudla. Ukudla kufanele kufake amaprotheni, ama-carbohydrate, amafutha, amaminerali amaminerali, wonke amakhemikhali, ngaphandle kokunye, ama-carbohydrate noma amafutha anamafutha.
Ingxenye enhle yama-protein, amafutha, ama-carbohydrates - 1: 1: 4.
Ngokuqondene namaminerali, konke kunzima kakhulu lapha, ngoba kufanele bafike ngokugcwele, futhi yizinhlobo ezingu-60. Phakathi kwazo kukhona okukhethwa kukho kanye nama-microelements (lawo angadingili ngaphezu kwe-1 mg / kg). Uma enye yamaminerali ingafiki, imetabolism ihluleka.
Ngokuntuleka kwamavithamini, umzimba uqala ukukhombisa izimpawu zokulahlekelwa, okungabizwa ngokuthi i-anemia noma i-beriberi. Ngokusho nje, ukuntuleka kwanoma iyiphi i-vithamini kuholela ekunciphiseni ukukhula, ukuvuselelwa kabusha, ukwehla kokusebenza kahle, ukuthuthukiswa kwezifo ezihlukahlukene.
Ukusakaza kokudla emini
Ukuhlanzeka kokudla kuhlanganyela ekudleni, okungukuthi, ukusatshalaliswa kokudla emini kanye nobukhulu bekhalori ukuya ekudleni. Okungcono, kunokudla okungu-6 ngosuku. Kodwa ngomkhuba, into eyinhloko ukuthi isikhathi sokudla phakathi kokudla akudluli amahora amane, lo mthetho usebenza kuzo zonke izigaba zabantu.
Ukudla kwasekuseni kufanele kube no-25-35% wamakhalori wansuku zonke, ukudla kwasemini - cishe u-40%, nokudla - 20-25%.
Ngesikhathi esifanayo, ukudla kwasekuseni kuyingxenye ebalulekile yokudla, ngoba kulesi sikhathi lapho amandla okugcina agcinwe khona usuku lonke lokusebenza. Futhi isidlo sakusihlwa (ngokungafani nalokho abantu abaningi) kuyinto ukudla okulula okugcwalisa amandla alahlekile. Imenyu yesidlo kufanele ibe nokudla okulula kalula, okungeyona injabulo noma isimiso sezinzwa. Yebo, isidlo sakusihlwa akufanele sibe ngaphezu kwamahora amabili ngaphambi kokulala.
Ukuhlanzeka kokupheka
Akunakwenzeka ukuthi ungasho mayelana nokuhlanzeka kokudla, ngoba ukungazinaki lokhu
Okokuqala, imikhiqizo kufanele ihlanjwe, kungakhathaliseki ukuthi ihlanzekile kanjani futhi ikhule ngokwanele.
Okwesibili, izipanji kanye nezigqoko zokugeza izitsha, amatafula, izindawo zokusebenza kufanele zishintshwe kaningi ngangokunokwenzeka, ngoba emabhaktheriya abo asezindaweni ezimanzi zikhula kakhulu.
Okwesithathu, i-spoon esesemlonyeni wethu akufanele ihambele epanini evamile. Okokuthi, uma ngesikhathi sokupheka, uzama isidlo sokulungela, u-salinity, ubukhali, isipuni esetshenzisiwe kufanele kuhlanjululwe, futhi ungabuyeli emuva esitsheni.