Isilinganiso sokudla siboniswa ngesamba sokudla komuntu oyedwa nsuku zonke. Ukwenza ukudla okunye, kudingeka ucabangele ubudala bakho, ubulili, umsebenzi nemidlalo, izimo zezulu, izifo ezikhona nezinye izici. Ukuqaphela ikakhulukazi kubhalwa ukugaya nokugaya izakhi zomzimba.
Izingxenye eziyinhloko zokunikezwa kwamandla
Ukwakhiwa kokudla komuntu ngamunye kufanele kufake izingxenye eziyisikhombisa eziyisisekelo: amanzi, amaprotheni, amafutha, ama-carbohydrate , amavithamini, amaminerali kanye nezici zokulandelela. Ukubaluleka okukhulu kunamathele ekutheni okunomsoco okunomsoco wezakhi eziyinhloko zezitshalo nezilwane. Kungenxa yalokhu ukuthi inkambo evamile yezinqubo zokushintshaniswa iqinisekisiwe. Ekudleni komuntu ngamunye, amaprotheni wesilwane kufanele abe khona enani lika 50-60%. Amafutha ezilwane kufanele abe khona okungenani ama-70%, futhi ama-carbohydrate alula futhi azinzima ngokulinganisa kwe-1: 4. Ukuze uthole umsebenzi omuhle wepheshana lokugaya, i-fiber ibaluleke kakhulu, okumele ibe okungenani 0.5 kg ngosuku.
Ukudla okuluhlaza - izitshalo nezithelo kufanele kube yizilinganiso ezifanayo - 500 g. Lapho uhlanganisa ukudla okunye, kuhlanganise nokunciphisa, kufanele ufake phakathi kwemenyu imikhiqizo yobisi omuncu. Kuyasiza kakhulu ukuphuza i-kefir ebusuku. Ukuze unciphise okungenani, futhi kungcono ukukhipha ngokuphelele emikhiqizweni ehlanjululwayo - isinkwa esimhlophe, usawoti, imikhiqizo yokubhema, ikhofi, ukudla okusemathinini, imikhiqizo equkethe ushukela. Lapho ukhetha indlela yokupheka imikhiqizo, umuntu kumele akhe ngezinga losizo nokutholakala kwezifo. Okuhle kakhulu kunengqondo kubhekwa njengokupheka, ukuqhuma nokuhamba, kodwa ukubhema nokubhema kuyizindlela ezingakusizo zokucubungula.
Umkhuba omuhle ukusetshenziswa kwezithelo zezithelo, amajikijolo nemifino esanda kulungiselelwa, kodwa umkhuba omubi uhlotshaniswa nokushisa kabusha kokudla, okubhekwa njengokungathandeki komzimba. I-ration yokudla ngayinye inqunywa izinga nebuningi bomthwalo wokuqeqeshwa phakathi nesikhathi sonke sokukhuphuka. Ngemuva kokuqeqesha kanye ngosuku, kufanele ukhethe ukudla okuyisine ngosuku, ngenkathi wenza okungenani izikhathi ezingu-2-3, umise ukudla okungu-5-6 ngosuku, ungakhohlwa ukufaka ukudla okunenani eliphezulu lezinto eziphilayo - amantongomane, inyama, inhlanzi, uju, izithasiselo zokudla kanye izingxube zeprotheni.
Ukudla komuntu ngamunye kufanele kube nokuguquguquka, kodwa ngesikhathi esifanayo usuku lonke lokudla "ekuhambeni" akumukeleki. Kubalulekile ukungena emkhakheni wokudla kancane kancane futhi kancane kancane ukuze kulungiswe kangcono futhi kufakwe kahle. Umthamo wokudla udliwe ngosuku kufanele uhambe kusuka ku-2.5 kuya ku-3 kg, ngamakhilomitha angu-2500-3500. Ngesikhathi esifanayo, cishe isigamu salesi samba siwela esidlweni sakusasa sakusihlwa. Kunoma yikuphi, amandla atholakele ekusetshenzisweni kokudla kufanele alinganise nezindleko zamandla eziphilayo.
Ukudla ngesikhathi sokulahlekelwa isisindo
Ungavimbeli umzimba kunoma iyiphi ingxenye enkulu yokudla. Ukufuna ukunciphisa isisindo, udinga ukunciphisa inani layo le-caloric, kodwa hhayi emkhawulweni omncane, ngenkathi ukwandisa umsebenzi wezimoto. Noma kunjalo, wonke amavithamini adingekayo, amaminerali kanye nezinye izinto kufanele ahlinzekwe ngokudla ngokwanele. Uma, isibonelo, inani le - calorific le- ration yansuku zonke liyi-2500 Kcal, kufanele lihliswe libe ngu-2000 Kcal bese liqala ukuvivinya umzimba. Ukuphila okuvamile kuyadingeka ukugcina ibhalansi yamanzi, besebenzisa ngenkathi ebandayo 1.5-2 amalitha kagesi ngosuku, kanti ehlobo - kuze kufike ku-3 amalitha amanzi. Yeka ukudla okulungele - ukudla okulula, ukudla okusheshayo, njll.