Ukuze kugcinwe isibalo esihle, abaningi bakhetha ukuyeka noma yikuphi imikhiqizo ephezulu yekhalori. Kodwa ngezinye izikhathi akufanelekile ukunakekelwa kuphela ngobuningi, kodwa futhi mayelana nekhwalithi yekhalori elidliwe, ngoba kanye nabo sidinga ukuthola izinto eziwusizo. Isibonelo, izakhi eziwusizo ziningi ngokwanele, ngakho-ke kungaba okungalungile ukuwakhipha ngokuphelele ekudleni kwakho.
Amantongomane ayimithombo yamafutha enempilo
Ukwenqaba ukudla amafutha, ufisa ukulahlekelwa isisindo wenze iphutha elikhulu. Emzimbeni wethu, lezi zinto zenza imisebenzi eminingi ebalulekile:
- Lipids ziyingxenye yamangqamuzana eseli;
- Amafutha ayadingeka ukuze kuhlanganiswe amahomoni athile;
- basiza ukugaya ama-protein namavithamini ayenamafutha;
- ukugaya kancane, ukugcina unomphela wokuzwa;
- ukuvuselela umsebenzi wamathumbu.
Kuvela ukuthi amafutha - umkhiqizo odingekayo kulabo abafuna ukuba nomzimba okhangayo, Yebo, uma uwasebenzisa ngobuncane futhi ukhethe imikhiqizo equkethe izinhlobo eziwusizo zamafutha. Okuwusizo emzimbeni uletha ama-acids angama-omega-3 ama-acids ayi-insaturated, okuyizinto eziningi ezitholakala kunoma yimaphi amantongomane. Basiza ukusimamisa izinga le-cholesterol, ukuthuthukisa isimo sesikhumba, futhi nokufeza yonke imisebenzi engenhla, kusiza ukusheshisa umzimba kanye nokuqeda ngenkuthalo ama-kilogram. Futhi amantongomane ayasiza ebuchosheni, ngoba lesi sitho singama-70% lipid.
Ama-calories avela kumantongomane awagcinwa ngendlela yamafutha
Ukuqhubeka ukukhuluma ngokuthi amantongomane awusizo kangakanani, awukwazi ukushiya okuqukethwe okuphezulu kwamaprotheni kuwo. Ziwumthombo wama-amino acids ebalulekile, okungaveli umzimba wethu, kepha lokho okudingeka akhe ukwakha amaprotheni akhe. Ngakho-ke, ambalwa amantongomane ngosuku ngensindiso yangempela yemifino engadli inyama.
Okuqukethwe kwama-carbohydrate ngamantongomane kuncane, ngakho ukusetshenziswa kwabo okulinganiselwe akulimazi umuntu. Kodwa-ke, banikeza umzimba nge-fiber, okusiza ukuhlanza amathumbu futhi uyisimilo esihle kakhulu sezakhi zomzimba we-microflora yethu evamile.
Kumele futhi wazi ukuthi yimaphi amantongomane amnandi esibindi. Ukuthuthukisa umsebenzi walo mzimba kunomthelela kuma-almonds nama-pistachios, okuvame ukukhiqizwa kwe-bile.
Kodwa-ke, akukhona konke abantu abakhathalelayo ngempilo abangathola okuwusizo kumantongomane. Amantongomane abuye agcine isitolo sangempela samavithamini, ahlanganisa ama-cofactors. Ngaphandle kokubamba iqhaza kwabo, ukusabela kwamakhemikhali akukwenzeka, ngakho-ke, i-hypovitaminosis ihlale ihambisana nokudabuka komzimba. Ukudla okuncane kwamantongomane ngosuku kuzokusindisa ekusukeni kwevithamini. Ngaphezu kwalokho, amantongomane aqukethe izici ezihlukahlukene zokulandelela, ukungabi khona kwezinto okubangela nokunciphisa umzimba.
Isimiso sezinsuku zonke samantongomane
Kulezi zidakamizwa zinenzuzo, usuku olwanele lokudla ama-20-30 amagremu wamantongomane, okuhambisana namakholori angu-150. Akusizi ngalutho ukuwadla ngaphezu kwamagremu ayikhulu ngesikhathi, ngoba ngaleso sikhathi amantongomane amabi kakhulu, abe ngumthwalo osindayo wesimiso sokugaya, futhi ama-acids ewusizo awutholayo ngokweqile, azobekwa njengamafutha amaningi.
Kumele futhi kucatshangelwe ukuthi amantongomane anezakhiwo eziwusizo kanye nokuphikisana. Isibonelo, ngenxa yokuqukethwe okuphezulu kwamafutha, kufanele kubekwe kuphela kubantu abanezifo zesibindi. Ngaphezu kwalokho, ziyizifo eziqinile. Yebo, isisindo esingeqile , ngokuphambene nombono okhona, akusikho ukuphikisana kokusetshenziswa kwamantongomane ngokulinganisela.