Sijwayele ukusheshisa amagama ahlakaniphile, njengokudla, amandla, ukubaluleka kwezinto eziphilayo futhi siyaqiniseka ukuthi konke lokhu kuhlobene nalokho okusikhathalela kakhulu. Kodwa empeleni, izifundo zokudla akugcini nje ngokuqukethwe kokukhalori kokudla. Okokuqala, okuyisisekelo, umqondo obanzi ngokuphathelene nemikhiqizo kunomsoco.
Kuyini inani lokudla okunomsoco?
Inani lokudla okunomsoco ngumqondo obanzi kakhulu obonisa ukugcwala kwezakhiwo eziwusizo zomkhiqizo. Kubandakanya, kanye nezinga lokugcwalisa izidingo zomzimba womuntu nalo mkhiqizo, kanye namandla ashicilelwe ngesikhathi se-oxydation.
Inani lokudla okunomsoco linqunywa ukwakheka kwamakhemikhali alo mkhiqizo, futhi ukubunjwa nakho, kusengaphambili kunqunyelwe ukusiza nje kuphela, kodwa futhi ukunambitha, iphunga, umbala womkhiqizo. Ngenxa yokudla okunomsoco, singakwazi ukubala isilinganiso sokudla okukhalori, ukugaya ukudla, futhi, nakanjani, izinga lokudla.
Kukhona ngisho nokuhlelwa kokudla okunomsoco wemikhiqizo. Yonke imikhiqizo yokudla ihlukaniswe ngamaqembu amabili - izinto eziphilayo nezimbiwa. Izinto eziphilayo kule mikhiqizo zihlanganisa:
- amaprotheni;
- i-carbohydrate;
- amafutha;
- amavithamini;
- i-acids;
- ama-enzyme.
Izinto zamaminerali zihlanganisa:
- amanzi;
- ama-macronutrients;
- i-microelements.
Ukuze ungabala ngokuzimela inani lomsoco womkhiqizo ngamunye odliwe, amatafula akhethekile adalwa - abasizi abangcono kakhulu kulabo abalandela ukudla kwabo.
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Inani lamandla wemikhiqizo yokudla
Yilokho into esiyithandayo ngokuqukethwe kwekhalori. Ukudla kuphela umthombo wamandla omuntu, ngakho ikhalori kufanele ibhekwe njengendlela yokuthola amandla okuhlangabezana nezidingo zomzimba.
Inani lamandla okudla yiwona amandla angakhululwa emikhiqizweni uma ehlanganiswa emaphethelweni omuntu wesisu. Sigcizelela - "kungaba", kodwa hhayi ngempela mahhala. Kukhona ukulinganisela kwamandla kagesi kanye nokwenene.
Inani le-energy theory lokudla yilapho inani lamandla amakhulu elikhishwayo lapho ukudla kuhlanganiswa. Naka izinkomba ezilandelayo:
- 1 g wamafutha - 9 kcal;
- 1 g amaprotheni - 4 kcal;
- 1 g we-carbohydrates - 3.75 kcal.
Kodwa inani langempela ukuthi sithola inetha. Asifanisi noma iyiphi yalezi zinto ngo-100%. Ngakho-ke, amaprotheni anqunywa ngu-84.5%, amafutha - ngo-94%, ama-carbohydrate - ngo-95.6%. Ngenxa yalokho, ukuze sibone ukuthi singakanani nokuthi yini esiyithola, kufanele sandeze inani eliphelele ngesilinganiso ngamaphesenti:
- 1 g fat - 8.46 kcal;
- 1 g amaprotheni - 3.38 kcal;
- 1 g we-carbohydrate - 3.58 kcal.
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Inani lemvelo lemikhiqizo yokudla
Ukuthi umkhiqizo uyigugu kangakanani emzimbeni wethu kuxhomeke ekubeni khona kokwakheka kwezinto ezingenakulungiswa ezingakhiwa emzimbeni wethu, noma zikhiqizwa kancane futhi ngaphansi kwezimo ezithile.
Okungukuthi, ukubaluleka kokudla kwezinto eziphilayo kubonakala ngesilinganiso sokuhambisana kokudla kwezidingo zethu.
Kumuntu kunezigaba eziningana zezinto ezingenakulondolozwa, okubaluleka kwezinto eziphilayo, ngokulandelanayo, okuphezulu:
- 8-10 ama-amino acids - ama-amino acids angu-8 ayadingeka kithi kulo lonke impilo, futhi i-histidine ne-cystine iyadingeka ezinganeni.
- 3-5 i-polyunsaturated fatty acids;
- wonke amavithamini;
- cishe zonke izinto zamaminerali (kubandakanya amanzi);
- izinto ezinezinto eziphilayo eziphezulu - i-phospholipids, i-glucoproteins, amaprotheni-lecithin complexes.
Ngakho-ke, ukuze umsoco uhambelane nokubaluleka kwamandla kanye nokuphila, akumele silandele okuqukethwe kwekhalori kuphela kokudla kwethu, kodwa futhi okuqukethwe kuzo zonke izingxenye ezibalulekile kubantu bethu.