UMary Allen
Amakati azothenga amagundane. Abagcini nje ngokunambitha okuhle, kodwa baqinisekisiwe ukuthi baqukethe konke okudingwa yikati ngokwezakhi zomsoco: amaprotheni, amafutha, ama-carbohydrate, amavithamini, amaminerali, futhi-ke ekubunjweni okuphelele.
Yingakho ukudla okungena esikhundleni abantu abakuphakela amakhithi abo kufanele kuhambisane nalokhu kudla kwemvelo. Khona-ke ikati lidla okunempilo. Njenganoma yisiphi esinye isidalwa esiyisilwane, sidinga izakhi zamaprotheni, amafutha, nama-carbohydrate, esikudla ngokudla, njengabahlinzeki bamandla ukuze silondoloze imisebenzi yaso ebalulekile. Isibonelo, ukugcina izinga lokushisa lomzimba lingashintshi, ukunyakaza nokugaya, ukukhula nokwakhiwa nokuwohloka kwamangqamuzana nezicubu, amasosha omzimba, kanye nokukhiqizwa kobisi. Amandla akalwa ngamajoules noma amakhalori. Ngesikhathi esifanayo, izakhi zamaprotheni namafutha nazo zihlinzeka ngezinto zokwakha eziphilayo zekati.
Into Eyinhloko Iphrotheni Esezingeni Eliphezulu
Igundane elizingelayo liqukethe (ngaphandle kwamanzi) ingxenye enkulu yeprotheyini yezakhi, eyaziwa nangokuthi amaprotheni. Lokhu kudlala indima ekhethekile kumetabolism yamandla ekati, yingakho isidingo salo samaprotheni siphezulu kakhulu kuneyenja, isibonelo. Ngakho ukudla kwenja akukona okusepuletini lekati. Amaprotheni okudla ahlala equkethe ama-molecule amaprotheni ayinkimbinkimbi, akhiwe amayunithi amancane, okuthiwa ama-amino acid. Kunengqikithi yama-amino acid angama-20 ahlukene akha amaprotheni esilwaneni, kungaba ngamagundane, inyama yenkomo, noma izinkukhu. Umzimba wekati ungakhiqiza iningi lama-amino acid ngokwawo. Kodwa akuzona zonke, kukhona nezinye ikati okufanele lizithole ekudleni, yingakho zibizwa ngokuthi "abalulekile" amino acid. Ngokuyinhloko i-taurine ne-arginine amakati azwela kakhulu uma eshoda. Ukuntuleka kwe-taurine, okubangelwa ukudla okuningi okusekelwe ezitshalweni, kungaholela ebumpumputhe nesifo senhliziyo emakati. Izinga lamaprotheni okudla lincike ezintweni ezimbili: Ngakolunye uhlangothi, inani kanye nengxube yama-amino acid kufanele kube okulungile, kanti ngakolunye uhlangothi, kufanele kube lula ukugayeka. Uma kungenjalo, amaprotheni, isibonelo avela ku-cartilage noma ama-tendon, ngeke aphulwe futhi afakwe emathunjini amancane ngesikhathi esihle kodwa azofinyelela emathunjini amakhulu, lapho ukuwohloka kwamagciwane kuzoholela emikhiqizweni engathandeki ye-metabolic. Imithombo yekhwalithi ephezulu yamaprotheni kumzingeli wegundane ihlanganisa inyama yemisipha evela enyameni yenkomo neyenkukhu, imikhiqizo yobisi, nenhlanzi.
Ngokwesilinganiso Amafutha Namafutha
Umthombo wesibili obalulekile wamandla amafutha eqembu lezakhi. Ngaphezu kwalokho, amafutha ahlinzeka ngama-fatty acids abalulekile, okubalulekile ngoba umzimba wekati awukwazi ukuzikhiqiza ngokwawo, kuhlanganise ne-arachidonic acid ne-linoleic acid. Zisetshenziselwa ukwakha izinto ezinemisebenzi ebalulekile yokulawula. I-Arachidonic acid itholakala emafutheni ezilwane, ikakhulukazi ezinhlanzi, kodwa hhayi ekudleni kwezitshalo, kuyilapho i-linoleic acid itholakala emafutheni ommbila, isibonelo. Phela, amafutha anenani eliphakeme kakhulu le-calorific, okungukuthi igremu elilodwa lamafutha liqukethe amandla angaphezu kwegremu elilodwa lamaprotheni, futhi lapha amandla angaphezu kwegremu elilodwa lama-carbohydrate. Ngakho-ke, amafutha anempilo kuphela ngokulinganisela. Amakati amaningi akhetha amafutha angamaphesenti angama-25 kuya kwangu-40 ekudleni kwawo.
Amafutha nawo anomunye umsebenzi: Avumela ukumuncwa kwamavithamini A, D, E, no-K ancibilikayo. Futhi: anezela ukunambitheka ekudleni.
Njenge-Side Dishcarbohydrates
Ama-carbohydrate ayizitsha eziseceleni zokudla kwekati elizingelayo - njengoba nje igundane elizingelayo lihlinzeka esiswini nasemathunjini ngendlela yokudla kwezitshalo okugayiwe ngaphambili. Ingxenye encane yalesi sakhi imanele (ngokungafani nokudla okunempilo komuntu okungenani okungamaphesenti angama-50 ama-carbohydrate). Ukuqukethwe okuphezulu kakhulu kwama-carbohydrates ekudleni kungaholela nasekungagayeki kahle kwamakati ngoba akuthola kunzima ukwephula isitashi. Ama-carbohydrate angama-athomu kashukela anobude obuhlukahlukene. I-carbohydrate eyinhloko eyinkimbinkimbi isitashi esivela okusanhlamvu (ukolweni, oats), ummbila, irayisi namazambane. Ukubilisa noma ukushisisa kuthuthukisa ukugayeka kokudla kwekati. Endabeni yezitsha ezisekelwe esitshalweni, ngakho-ke akuyona i-al dente.