UMary Allen
Akusona isihloko esilula: yikuphi ukudla kwenja okungcono kakhulu? Wonke umnikazi wezinja ubuza lo mbuzo - futhi ngokuqinisekile hhayi kanye nje. Sikufingqile lapha indima edlalwa usayizi, ubudala kanye nezinga lomsebenzi wenja lapho ukhetha ukudla kwenja okulungile.
Ikuphi Ukudla Kwenja Okukugcina Ugcwele Isikhathi Eside?
Ingabe isisu senja yakho sihlale sigquma futhi unombono wokuthi ukudla akugcwali ngokwanele? Ukuthola ukudla kwenja okufanele akulula kangako. Ngemuva kwakho konke, ngakolunye uhlangothi, inja akufanele igcwale "ama-fillers", ngakolunye uhlangothi, isisindo somzimba kufanele sigcinwe njalo. Ngakho yikuphi ukudla okungcono kakhulu?
Ingxenye enkulu yenyama ibalulekile. Inyama isondela eduze nokudla okungokwemvelo futhi ikugcwalisa. Inyama kufanele ibe lula ukuyigaya, kodwa izogcina inja igcwele isikhathi eside ngoba iqukethe imisoco eminingi ebalulekile. Kufanele nakanjani ugweme ukuphakela ukudla okunokudla okusanhlamvu okuningi, njengoba lokhu kusebenza kuphela “njengesigcwalisi”. Inani elincane kuphela lokusanhlamvu elitholakala ekudleni okuhambisana nezinja.
Ikuphi Ukudla Kwenja Okufanele Izinhlobo Ezincane?
Inja encane - ukudla okuncane? Hhayi-ke, ukubala akulula kangako. Inani lokudla lincike ezingeni lamandla enja. Kuya ngokuthi inyakaza kangakanani, ishisa amandla ahlukene. Izidingo zamandla zithonywa kakhulu ukugcina izinga lokushisa lomzimba. Sekukonke, izinja ezincane zilahlekelwa izinga lokushisa lomzimba wazo ngokushesha uma ziqhathaniswa nezinja ezinkulu ngoba indawo engaphezulu yesikhumba yazo inkulu uma iqhathaniswa nesisindo somzimba wazo. Okuqukethwe kwamandla aphezulu ekuphakeleni kubalulekile. Amaprotheni anconywa ikakhulukazi lapha.
Kodwa-ke, okuqukethwe kwamafutha okuphakelayo kufanele kuncishiswe ukuze kugwenywe ukukhuluphala. Izinja ezincane ikakhulukazi zivame ukukhuluphala ngokushesha. Ngaphezu kwalokho, ukudla kufanele kube lula kakhulu ukugaya ngoba wonke umzila wamathumbu mfushane kunezinhlobo zezinja ezinkulu. Lokhu kusho ukuthi sincane isikhathi sokugaya okuphakelayo. Ubukhulu bezingcezu ze-lining bubalulekile. Ama-croquettes amancane afaneleka ngokukhethekile, njengoba kungenjalo, ukudla okuphakelayo akunakwenzeka.
Ikuphi Ukudla Kwenja Okufanele Abadala?
Inja ibhekwa "njengemdala" kusukela cishe eminyakeni engu-7 ubudala. Bese idinga amandla afika ku-20%. Kungaba okungalungile ukumane unciphise inani lokudla, njengoba lokhu kungase kusho, ngokwesibonelo, ukuthi amaminerali namavithamini anganele angamuncwa. Lokhu kungenza amasosha omzimba abe buthaka futhi amalunga angasakwazi ukuhlinzekwa ngokwanele. Ngakho-ke, ukudla okushintshiwe kunconywa kakhulu.
Ikakhulukazi, lonke uhlelo lwe-musculoskeletal kumele luqiniswe. Lokhu kuhlanganisa amalunga, amathambo, imisipha nemisipha. Ngokwesibonelo, ukwakheka kwezinto ezintsha zamathambo kuba nzima ngokuya ngeminyaka. Ukudla okunothe nge-calcium kufanelekile lapha. Ngaphezu kwalokho, ukudla kufanele kube lula ukugayeka, njengoba uhlelo lokugaya luhamba kancane kunezinja ezincane. Sekukonke, ukuphakelwa okuhlosiwe kwezithako ezinamavithamini namaminerali kungaba wusizo.
Ngaphezu kwalokho, kufanele kuqashelwe ukuthi inja isakwazi ukudla ukudla okomile ngenxa yomthethosisekelo wayo, noma kungaba ngcono ukushintshela ekudleni okumanzi.
Ikuphi Ukudla Kwenja Okufanele I-Soft Poo?
Okokuqala nje, kufanele kunqunywe ukuthi indle ethambile noma isifo sohudo. Esimweni sokugcina, ngokuvamile kunezizathu zezempilo, okufanele kuxoxwe ngazo nodokotela wezilwane uma kunesidingo.
Isihlalo esithambile singaba nezimbangela eziningi. Kodwa-ke, ukuntuleka kwe-fiber yokudla ekudleni ngokuvamile kuyimbangela yendle exekethile.
Ikuphi Ukudla Kwenja Okufanele Izinhlobo Ezisebenzayo?
Yonke inja idinga ukudla okuhambisana nezidingo zayo zamandla. Izinja ezingasebenzi, akulula ukwandisa inani lokudla. Kunalokho, izingxenye zesiphakeli kufanele zilungiswe ngokufanele. Kodwa kunini lapho inja ibhekwa njengesebenzayo? Inja yomndeni evamile ehamba ngezinyawo ezide futhi ehlala imatasa ayibhekwa njengenja esebenzayo. Izinja ezisebenzayo zihlanganisa ikakhulukazi izihlibhi, amaphoyisa, ukuzingela kanye nezinja ezelusayo. Lezi zinokusetshenziswa kwamandla okuphezulu kakhulu.
Ukudla kufanele kusize ukusekela umsebenzi womzimba. Amandla, amaprotheni, amavithamini namaminerali akhuthaza ukusebenza kwenja futhi asekele lonke uhlelo lwe-musculoskeletal. Lapha, ama-acids aphakathi nendawo afaneleka kahle ekunikezeni amandla engeziwe. Ngaphezu kwalokho, kulula kakhulu ukugaya. Kuyatuswa futhi ukusekela amalunga, njengoba lawa engaphansi kwengcindezi ethile yezinja ezingasebenzi. I-Gelatin inomphumela omuhle emalungeni.
Ngokuvamile, inja akufanele isetshenziswe lapho isanda kuphakelwa.
Ikuphi Ukudla Kwenja Okungenayo Izinhlamvu?
Ukudla okomile okuningi kuqukethe inani elikhulu lokusanhlamvu. Kodwa kungani? Kalula nje: Ingxenye enkulu yokusanhlamvu ekudleni ibuye isho ingxenye encane yenyama. Umkhiqizi wesiphakeli angakhiqiza ngokushibhile kakhulu. Nokho, izinja azidli okusanhlamvu ngokwemvelo. Imiphumela yokudla okunothe okusanhlamvu kungaba ukungezwani komzimba nezinto ezithile, ukungabekezelelani, ukulunywa, isifo sohudo, ukuncipha noma ukuvuvukala emathunjini.
Ikuphi Ukudla Kwenja Okufanele Imidlwane?
Imidlwane ikhula futhi ikhule ngokushesha okukhulu. Umdlwane wohlobo lwenja enkulu udinga amandla cishe aphindwe kabili kunawenja endala eminyakeni yayo. Ngaphezu kwalokho, yonke i-metabolism kufanele ithuthuke kuqala. Ngakho-ke, ukudla okukhethekile kunengqondo.
Kufanele ibe nenyama eningi kakhulu, izithako ezinjengamaprotheni namafutha kufanele zibe sezingeni eliphezulu. Ama-carbohydrate, imifino, amaminerali kanye nezakhi zokulandelela nazo zibalulekile. Kufanele icebile kakhulu emandleni namavithamini futhi iqukethe i-calcium eningi. Isibonelo, okuqukethwe kwamaprotheni afika ku-30% kuyanconywa.
Izilondolozi, izithasiselo zombala, izithasiselo zikashukela, izithuthukisi ukunambitheka, ukudla kwezilwane, udoti wasesilaheni kanye nezithasiselo zamakhemikhali akufanele neze kutholakale ekudleni komdlwane. Ngaphezu kwalokho, ukufakwa kwamafutha kufanele kugwenywe ngazo zonke izindleko. Njengomuntu ophethe ukunambitheka, aqinisekisa kuphela ukuthi inja igxuma ukudla. Ezimweni ezimbi kakhulu, lokhu kungaholela ekukhuluphaleni.