Izinsuku ziyizithelo zesundu esakhula emazweni ashisayo ashisayo. Ezweni lakubo, amajikijolo athandwa ngesimo esisha, esomile, esomisiwe, kepha imvamisa eza kithi somile. Le yimikhiqizo edume hhayi ngokusebenziseka kwayo kuphela, kodwa nangezici zokwelapha.
Ngasikhathi sinye, umuntu kufanele aqaphele ukuthi yimaphi amadethi okulimaza angabangela impilo nomzimba wonkana, yikuphi ukuphikisana nokusetshenziswa kwawo. Abasubathi nama-dieters bazijwayele lezi zithelo ezomisiwe.
Esihlokweni uzofunda imininingwane ebaluleke kakhulu ngokwakhiwa, izinzuzo nokuphikisana nokusetshenziswa kwezinsuku.
Okuqukethwe kwekhalori kwezinsuku
Okuqukethwe kwekhalori kwezinsuku zezinhlobonhlobo ezidliwayo kuyafana. Futhi, inani lama-calories ezithelo alihlukile kakhulu ngokuya ngendlela yokulungiselela umkhiqizo - omisiwe, omisiwe, omusha, noma ongenalo ithambo.
Izazi zokudla okunempilo zincoma ukushintsha ushokoledi ngalezi zithelo ezomisiwe. Izithelo zesundu zesithelo ziyisithako sokulungiselela uphudingi onhlobonhlobo wetiye, ama-syrups, i-pasta, uju, amasaladi wezithelo nemifino, ukugcwaliswa kokubhaka, ngisho uviniga neziphuzo ezidakayo. Ngokunjalo, okuqukethwe ikhalori kuzo zonke lezi zidlo kuzoba ngaphansi kakhulu kunalokho lapho ushukela ubuzosetshenziswa khona.
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Izinsuku zobukhosi ezomile zizonambitheka kamnandi, kanti izinsuku ezomisiwe zizohlala zinamanzi, zinoshukela futhi zithenda. Njengoba kushiwo ngaphambili, lezi zithelo zingathengwa nezintsha, ngemigodi noma ngaphandle kwayo. Kunomehluko kokuqukethwe kwekhalori nge-100 g ngayinye, yize kungenasisekelo. Imininingwane eminingi etafuleni elingezansi.
| Uhlobo lwedethi | Amakholori ngamagremu ayi-100 |
| Kusha ngamathambo | 240 kcal |
| Yomile ngethambo | 283 kcal |
| Umgodi omisiwe | 274 kcal |
| Yomile ngethambo | 292 kcal |
Njengoba ukwazi ukubona, izinsuku ezintsha zinama-calories aphezulu kakhulu. Ukucaciswa kokomiswa kwesithelo, lapho umgogodla ususwe khona, kwenza umkhiqizo owomisiwe ngaphandle kwemigodi ube nomsoco ongaphansi kunalowo okuhlala kuwo imigodi. Ngesizathu esifanayo, okwedlule kuqukethe izakhamzimba ezimbalwa. Kepha umehluko kuma-kilocalories mncane.
Okuqukethwe kwekhalori kwejikijolo elilodwa nakho kucishe kufane: ucezu olulodwa olusha, olomisiwe nolomisiwe luqukethe i-20-25 kcal (isilinganiso sazo zonke izinhlobo). Ngenxa yalokhu, amajikijolo, akhokhisa umzimba ngamandla futhi anikeze ne-vivacity, nawo enza njenge-tonic. Lokho wukuthi, izinsuku ziyisibambiso esihle kakhulu samaswidi anama-calories amaningi kakhulu.
Izakhiwo eziwusizo nokwakheka kwamakhemikhali kwezithelo
Izici ezizuzisayo zesithelo zibangelwa ukwakheka kwazo kwamakhemikhali. Izinsuku ukudla okuqukethe amavithamini aletha inzuzo enkulu emzimbeni womuntu. Lezi zithelo ezimisiwe ezimangalisayo zinamavithamini ahlukene angaphezu kwayishumi. Izinsuku zicebile ngamavithamini B (B1, B2, B5, B6, B9), provitamin A, amavithamini D, K, C, PP. Lezi zinto ezisebenza ngokwemvelo zinomthelela omuhle kuzo zonke izinhlelo zomuntu nezitho zomzimba.
Ake siqaphele inani lokondleka kwemikhiqizo (BZHU). Ngokwesilinganiso, i-100 g yazo zonke izinhlobo zamadethi iqukethe cishe ama-2.6 g wamaprotheni, u-0.6 g wamafutha no-69.5 g wama-carbohydrate, ama-20 g wamanzi kanye no-6 g wefayibha yokudla.
Amavithamini e-B afaka isandla ekujwayeleni kwemetabolism nokusebenza kobuchopho. Ngaphezu kwalokho, i-vitamin ngayinye yeqembu inezindawo zayo eziwusizo nezelaphayo. Ngenxa yokutholwa kukavithamini B2, izinwele, izinzipho kanye nesikhumba kuzoba nempilo, futhi ukukhiqizwa kwamaseli abomvu egazi kuzozinza. I-Vitamin B5 ibalulekile ekuwohlokeni kwamafutha futhi ibandakanyekile ekukhiqizeni ama-hormone athile kwabesilisa nabesifazane. I-Vitamin B9 ibaluleke kakhulu ekwelapheni ezinye izinhlobo ze-anemia.
Amavithamini A no-C bangabavikeli abanokwethenjelwa bomzimba. Lawa ama-antioxidants emvelo anganciphisa amathuba okuba namaseli omdlavuza. Ngokuvuselela amasosha omzimba, ngamavithamini A no-C avimbela amabhaktheriya, amagciwane nezinye izinto eziyingozi ukungena emzimbeni. ...
Izinsuku zizuzisa amanyikwe, isisu, amathumbu omuntu ngenxa yokuba khona kwefayibha ekubunjweni kwawo. Lezi zithelo zinconywa ukuthi zisetshenziswe uma kwenzeka kukhona ukuphazamiseka kwepheshana emathunjini. Kuyaziwa ukuthi izinga lezithelo lansuku zonke (izingcezu ezi-3-5 ngosuku) zizobeka zonke izitho zokugaya ukudla ngokulandelana. Izinzuzo zezithelo ezomisiwe azigcini lapho. Izinsuku zinomthelela omuhle ohlelweni lwe-cardiovascular and circulatory. Kusukela ezikhathini zasendulo, lokhu kudla okuncane okumisiwe kusetshenzisiwe ekwelapheni i-anemia, umfutho wegazi ophezulu, nezinye izifo zenhliziyo negazi.
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Lo mphumela wezinsuku ubangelwa ukutholakala kwamakhemikhali awo hhayi amavithamini kuphela, kodwa futhi nama-micro- and macroelements awusizo. Izithelo zicebile nge-magnesium, ithusi, i-iron, i-zinc, i-manganese, i-potassium, i-phosphorus, i-boron, isulfure, i-cobalt namanye amaminerali. Ngempela izithelo eziyi-10 ezomisiwe zizohlinzeka ngokudla kwansuku zonke kwalezi zakhi zomzimba. Isibonelo, i-potassium izinzisa umfutho wegazi, kepha i-pectin ngokuhlangana ne-vitamin PP yehlisa amazinga e-cholesterol egazini futhi imelane nokwanda kwe-atherosclerosis. Inzuzo yezinsuku ilele kumthelela ezithweni zohlelo lwe-genitourinary. Izithelo zisusa ama-spasms futhi zilwe nokuvuvukala.
Izithelo ezomisiwe ziqukethe i-amino acid tryptophan. Ososayensi bafakazele ukuthi le nto inomthelela omuhle ohlelweni lwezinzwa zomuntu. I-Tryptophan ibandakanyeka ekukhiqizweni kwe-serotonin, ebhekele imizwa. I-hormone ihlanganiswe emzimbeni futhi isiza ukukhulisa ukumelana nengcindezi, ilwa nethonya lezinto ezingaphandle futhi ithande umbono ozolile womhlaba wonke. Ngokuhlanganyela kwe-amino acid efanayo, i-hormone melatonin ihlanganiswa, enomphumela wokutholisa umzimba. Ngalesi sizathu, kunconywa izinsuku ekulweni nokuqwasha.
Izithelo zesundu ziyanconywa kwabesifazane ezinyangeni zokugcina zokukhulelwa nangaphambi nje kokubeletha. Kukholelwa ukuthi ukutholakala kwamavithamini nezinto eziphilayo ezisebenza kwizithelo ezomisiwe kunomphumela we-antispasmodic, okungukuthi, kunciphisa ubuhlungu ngesikhathi sokubeletha.
Ngokuqondene nabesilisa, izinsuku zisiza ukukhulisa amandla, okubangela ukwanda kwamandla namandla. Konke lokhu kungenxa yokuba khona kwenani elikhulu le-zinc emikhiqizweni. Kwamanye amazwe, izithelo ezomisiwe zibhekwa njenge-aphrodisiacs yemvelo!
Ngakho-ke, izinganekwane azilona ize mayelana nezinzuzo zezinsuku - lo mkhiqizo unempahla eningi ewusizo. Banomphumela ozuzisayo kumasosha omzimba, ukujikeleza kwegazi, inhliziyo, imizwa, uhlelo lwe-genitourinary, kanye nesikhumba.
Ake sifinyelele esiphethweni: izinsuku azinakwenzeka kuphela ukungena ekudleni, kodwa futhi ziyadingeka. Ngaphandle kokuthi, yebo, unanoma ikuphi ukuphikisana nokusetshenziswa kwalesi sithelo.
Kulimaze isibalo nokuphikisana okufanele kusetshenziswe
Ngaphandle kwezakhiwo ezizuzisayo, izinsuku nazo zinomthelela omubi emzimbeni. Ukuze ungalimazi umzimba, kufanele unamathele kokujwayelekile futhi ungadli isithelo ngokweqile. Izimo eziyinhloko zimi kanje:
- Njengoba izinsuku ziqukethe ushukela, abanesifo sikashukela kufanele baqaphele ngokweqile ukusetshenziswa kwalesi sithelo. Kunoma ikuphi, okokuqala, udinga ukuxhumana nodokotela wakho futhi wakhe phezu kwezincomo zakhe.
- Abantu abakhuluphele kufanele futhi baqaphele. Futhi, ngenxa yokuba khona koshukela ezinsukwini. Labo abajwayele ukukhuluphala kufanele futhi baqaphele. Ukudla ngokweqile kuzoholela ekutholeni isisindo. Abantu abafuna ukunciphisa umzimba noma ukuzigcina befanelekile bangasebenzisa amadethi njengokwelashwa futhi ekuseni kuphela. Izinsuku kusihlwa noma ngaphambi kokulala akuzona isisombululo sokudla esingcono kakhulu. Kulokhu, isisindo esiningi ngeke sigwenywe.
- Okuqukethwe ushukela kwamadethi kuthinta kabi isimo soqweqwe lwawo lwamazinyo. Ngemuva kokudla isithelo, uqwembe oluphuzi luhlala emazinyweni. Ngakho-ke, uma une-caries, kungcono ukuthi ungasebenzisi izinsuku.
- Izithelo ziyaphikiswa kubantu abaphikisana nezithelo ezomisiwe. Izinsuku, ama-apricot omisiwe, omisiwe kungumkhiqizo we-allergenic, ngakho-ke uma uzizwa ubi kakhulu ngemuva kokuwathatha, udinga ukuvakashela esibhedlela uthole ukuthi awunawo yini lawa majikijolo.
Ucwaningo luphinde luqinisekise ukuthi kunconywa ukuthi kuyekwe izinsuku zokudla zabesifazane nabesilisa abanekhanda eliqhubekayo, i-migraines, i-pulsation esifundeni sesikhashana, izifo ezingapheli zomgudu wamathumbu, isihlabathi, amatshe nokunye okwenziwe ezinso.
Ngakho-ke, izinsuku zidala ukulimala emzimbeni womuntu ikakhulu ngenxa kashukela ekubunjweni kwawo. Izimo kufanele zilandelwe ukugwema izinkinga zempilo.
Izinsuku zokudla okunomsoco
Kubasubathi, izinsuku zingumkhiqizo owusizo ngokumangazayo onomphumela omuhle emzimbeni ngaphambi nangemuva kokuzivocavoca. Futhi, lezi zithelo zinconyelwa umsubathi wezikhwepha zamandla ngesikhathi sokomisa. Ngaphandle kokuthi izinsuku ziqukethe ushukela owanele, futhi okuqukethwe kwekhalori kuphezulu kakhulu, kuvunyelwe ukuthi kudliwe ngesikhathi sokudla. Yinye kuphela into edingekayo kumuntu - ukulandela isilinganiso sokudla.
Ezinye izazi zokudla okunempilo zafika esiphethweni sokuthi uma uhlala ku-mono-diet eqinile, kodwa ngesikhathi esifanayo unamathela ezinsukwini zokuzila (amanzi ahlanganiswe nezithelo ezomisiwe), khona-ke ezinsukwini ezingu-7-10 ungalahla amakhilogremu angu-5-6. Kucatshangwa ukuthi umuntu ngeke adle izingcezu zamadethi ezingeqi kwezingu-10 bese ezigeza ngamanzi ahlanziwe noma itiye ngaphandle koshukela.
Ngenxa yenani lezithelo ezomisiwe, uzothola amandla nomdlandla odingwa ngumzimba, futhi ubumnandi ekunambithekeni kwabo kuzofiphaza umuzwa wendlala. Ukudla okunjalo kungahlala kungapheli izinsuku ezimbili. Ngemuva kwalokho, kubalulekile ukubuyela ekudleni okufanele futhi kuphela emva kwesikhathi esithile uphinde uqhubeke nokulayisha ngosizo lwezinsuku namanzi. Kuvunyelwe ukuphuza ubisi olunamafutha aphansi ngesikhathi sokudla kosuku.
Ake sabelane ngamathiphu:
- Isabelo sansuku zonke cishe siyi-300 g yamadethi.
- Hlukanisa inani elibonisiwe lezithelo libe izingxenye ezinhlanu ezilinganayo - okungukuthi, ukudla kuzoba kahlanu ngosuku.
- Ngemuva kokuthatha izinsuku, zigeze ngengilazi yobisi olunamafutha noma i-kefir.
- Phuza itiye elingenashukela eliluhlaza noma elinamakhambi usuku lonke, futhi ungazilinganiseli emanzini okuphuza kuphela. Kufanele uphuze ngaphezu kwamalitha amabili oketshezi ngosuku.
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Ngaphezu kokuthi izinsuku zokuzila zizothuthukisa imetabolism futhi zinciphise isisindo, uzophinde uhlanze amathumbu nesisu kusuka kubuthi, ubuyisele ibhalansi yamanzi nosawoti. Izibuyekezo izazi zokudla okunomsoco mayelana nenqubo enjalo ikakhulukazi emihle.
Abantu bezemidlalo bayazi ukuthi usuku ngumkhiqizo ogcwalisa umzimba ngamandla. Kungakho abakhi bomzimba nabanye abasubathi bavunyelwe ukuthi badle izithelo ezomisiwe ngaphambi kokuzivocavoca okunamandla ukuze, ngenxa yenqolobane ye-carbohydrate, babe namandla amaningi ngangokunokwenzeka. Kepha ngaphambi kokuzivocavoca umzimba, akuvunyelwe amajikijolo angaphezu kwambalwa. Ngemuva kokuqeqeshwa, lapho uvuka umuzwa wendlala, ungadla nezinsuku ezimbalwa, uzigeze ngamanzi noma itiye eliluhlaza. Lokhu kuzonikeza ukusutha, kubuyise amandla wokuqhubeka nomsebenzi onamandla. I-potassium ezinsukwini ngemuva kokuzivocavoca ilungele imisipha, i-phosphorus - yamathambo nemisipha, i-magnesium - yezicubu ezithambile.
Umphumela
Ngakho-ke, izinsuku zamaShayina, i-Iranian, ezasebukhosini nezinye ziyimikhiqizo yendawo yonke, izinzuzo zayo ngomzimba womuntu zikhulu kakhulu. Kodwa-ke, akufanele usebenzise kabi izithelo bese weqa ukusetshenziswa okuvumelekile komkhiqizo. Akufanele sikhohlwe mayelana nokuphikisana nokusetshenziswa kwamajikijolo amnandi. Yidla ukudla okunomsoco futhi uhlale uphilile!
