Izakhamzimba ezibalulekile ziyinhlanganisela umzimba ongakwazi ukuyikhiqiza noma ongakwazi ukuyikhiqiza ngobuningi obanele. NgokweNhlangano Yezempilo Yomhlaba, lezi zakhi zomsoco kufanele zivele ekudleni futhi zibalulekile ekuvimbeleni izifo, ukukhula kanye nempilo enhle.
Nakuba kunezakhi eziningi ezibalulekile, zingahlukaniswa zibe izigaba ezimbili: ama-macronutrients nama-micronutrients. Ama-macronutrients adliwa ngamanani amakhulu futhi afaka izakhi ezinkulu zokudla kwakho (amaprotheni, ama-carbohydrate, namafutha) anikeza umzimba wakho amandla. Esikhundleni salokho, amavithamini namaminerali angama-micronutrients, futhi amanani amancane ahamba ibanga elide.
Sekukonke kunezakhi eziyisithupha ezibalulekile okufanele sizidle nsuku zonke ukuze sijabulele impilo enhle.
AmaMacronutrients
Ama-macronutrients yizakhi ezibalulekile ezibalulekile. Atholakala cishe kukho konke ukudla futhi ahlinzeka ngevolumu enkulu yamakholori. Lezi zakhiwe ngamaprotheni, ama-carbohydrate namafutha.
Amaprotheni
Amaprotheni anomzuzu wawo, hhayi nje phakathi kwabantu abadlala ezemidlalo. Lesi sakhi sibalulekile empilweni enhle. Amaprotheni ahlinzeka ngezakhi zomzimba, hhayi nje imisipha. Wonke amangqamuzana, kusukela ethanjeni kuye esikhunjeni kuye ezinweleni, aqukethe amaprotheni.
Amaphesenti angu-16 esisindo somzimba womuntu avela kumaprotheni. Isetshenziselwa kakhulu ukukhula, impilo kanye nokugcinwa komzimba. Wonke amahomoni, amasosha omzimba, nezinye izinto ezibalulekile zenziwe ngamaprotheni. Ayisetshenziselwa ukondla umzimba ngaphandle uma kunesidingo.
Lezi zakhiwe ezahlukene ama-amino acid. Nakuba umzimba ungazakhela ama-amino acid ngokwawo, maningi ama-amino acid abalulekile angavela kuphela ekudleni. Izinhlobonhlobo zama-amino acid ziyadingeka ukuze umzimba usebenze kahle. Izindaba ezinhle ukuthi akudingeki siwadle wonke ama-amino acid ngesikhathi esisodwa. Umzimba ungakha amaprotheni aphelele ekudleni okudla usuku lonke.
Nakuba inyama, inhlanzi, namaqanda kuyimithombo emihle yama-amino acid abalulekile, singathola futhi amaprotheni emithonjeni yezitshalo efana nemifino, ubhontshisi wesoya, amantongomane nokunye okusanhlamvu. Inani eliqondile leprotheyini olidinga nsuku zonke lincike ezintweni ezihlukahlukene, okuhlanganisa iminyaka yethu nokusebenza komzimba.
ama-carbohydrate
Ama-carbohydrate ayadingeka emzimbeni onempilo. Ama-carbohydrate ondla umzimba, ikakhulukazi isimiso sezinzwa kanye nobuchopho, futhi asivikele ezifweni. Ama-carbohydrate kufanele enze amaphesenti angama-45 kuye kwangama-65 engqikithi yamakholori ansuku zonke.
Ngaphambi kokukhetha isinkwa esimhlophe noma i-pasta, kufanele sikhumbule ukuthi uhlobo lwama-carbohydrate esiludlayo lubalulekile. Amanye ama-carbohydrate anempilo kunamanye. Kunconywa ukukhetha okusanhlamvu okuphelele, okusanhlamvu okusanhlamvu kanye nemifino nezithelo ezinothe nge-fiber esikhundleni sokusanhlamvu okucolisisiwe kanye nemikhiqizo enoshukela owengeziwe.
Amafutha
Amafutha ngokuvamile athola i-rap embi, kodwa ucwaningo lwakamuva lubonise ukuthi amafutha anempilo ayingxenye ebalulekile yokudla okunempilo. Amafutha asekela imisebenzi eminingi yomzimba, njengokumuncwa kwamavithamini namaminerali, ukujiya kwegazi, ukwakheka kwamangqamuzana, nokunyakaza kwemisipha.
Amafutha anama-kilojoule amaningi, kodwa lawo ma-calorie awumthombo obalulekile wamandla omzimba. Kutuswa ukuthi amaphesenti angu-20 kuya kwangu-35 ama-kilojoule ansuku zonke avela emafutheni.
Ukufaka amafutha anempilo ekudleni kungasisiza silinganisele ushukela wegazi, sehlise ingozi yesifo senhliziyo nesifo sikashukela sohlobo 2, futhi sithuthukise ukusebenza kobuchopho. Futhi zingama-anti-inflammatories anamandla futhi zinganciphisa ingozi ye-arthritis, umdlavuza, nesifo i-Alzheimer's.
Amafutha angagcwele adume kakhulu I-Omega-3 ne-Omega-6 fatty acids. Amafutha angenayo i-unsaturated abalulekile emzimbeni njengoba ehlinzeka ngama-acids abalulekile umzimba ongakwazi ukuwakhiqiza. Lawa mafutha anempilo singawathola kumantongomane, imbewu, inhlanzi, namafutha emifino (njengomnqumo, ukwatapheya, nembewu yefilakisi).
Ochwepheshe batusa ukugwema amafutha aguquguqukayo futhi unciphise ukudla kwakho amafutha agcwele avela emithonjeni yezilwane njengebhotela, ushizi, inyama ebomvu, no-ayisikhilimu.
Izakhamzimba
Ngakolunye uhlangothi, izakhi ezincane kunazo zonke ezibalulekile ama-micronutrients. Lezi zakhiwe cishe ngamavithamini namaminerali. Izakhamzimba ezincane imisoco edingwa ngumuntu ngamadosi amancane. Nakuba umzimba udinga amanani amancane kuphela, ukuntula kungabangela izinkinga zempilo.
Amavithamini
Amavithamini abalulekile ekuvimbeleni izifo futhi uhlale unempilo. Umzimba udinga la ma-micronutrients ukuze usekele imisebenzi yawo ebalulekile. Bangu 13 amavithamini abalulekile ukuthi umzimba udinga ukusebenza kahle, okuhlanganisa amavithamini A, C, B6 no-D.
Ivithamini ngayinye idlala indima ebalulekile emzimbeni, futhi ukungatholi okwanele kungabangela izinkinga zempilo nezifo. Abantu abaningi abawatholi anele amavithamini abalulekile, futhi abalulekile ekuboneni okunempilo, isikhumba namathambo. Amavithamini anganciphisa ingozi yomdlavuza wamaphaphu kanye ne-prostate, futhi angama-antioxidants anamandla. Amanye, njengovithamini C, aqinisa amasosha omzimba futhi asize umzimba ululame.
Uma sidla ukudla okuhlukahlukene nokunomsoco okugcwele imifino nezithelo, futhi sinomgudu wokugaya ukudla okunempilo nokujwayelekile, cishe asikho isidingo sokuthatha izithasiselo zamavithamini.
Amaminerali
Njengamavithamini, amaminerali asiza ukugcina umzimba. Zibalulekile emisebenzini eminingi yomzimba, okuhlanganisa ukwakha amathambo namazinyo aqinile, ukulawula imetabolism, kanye nokugeleza kwamanzi ngendlela efanele. Amanye amaminerali avame kakhulu i-calcium, insimbi, i-zinc, i-magnesium, i-phosphorus, isulfure, i-sodium, i-potassium, ne-chloride.
Ngaphezu kokuqinisa amathambo, i-calcium isiza ekudluliseleni amasignali ezinzwa, ukugcina umfutho wegazi onempilo, nokufinyela kwemisipha nokuphumula. I-iron isekela ukwakhiwa kwamangqamuzana egazi abomvu namahomoni, kuyilapho i-zinc ivuselela isimiso somzimba sokuzivikela ezifweni kanye nokuphulukiswa kwesilonda.
Amanzi
Singahlala amasonto ngaphandle kokudla, kodwa asikwazi ukuhlala izinsuku ezimbalwa ngaphandle kwamanzi. Amanzi abaluleke kakhulu kuwo wonke amasistimu emzimbeni. Kuphinde kube yinto esemqoka esenziwe ngayo. Cishe amaphesenti angu-62 esisindo somzimba ngamanzi.
Amanzi athuthukisa ukusebenza kobuchopho kanye nemizwa. Isebenza njengesinqamuleli sokushaqeka kanye ne-lubricant emzimbeni. Kuyasiza futhi ukuqeda ubuthi, ukuletha imisoco emangqamuzaneni, kunikeze amanzi emzimbeni, futhi kuvimbele ukuqunjelwa. Ngisho nokuphelelwa amanzi emzimbeni okuncane kungakwenza uzizwe ukhathele futhi kuthinte ukugxilisa ingqondo nokusebenza komzimba.
Akudingekile ukuthi siphuze amanzi kuphela ukuze sihlale sinamanzi. Izithelo nemifino nakho kungaba umthombo omkhulu. Indlela engcono kakhulu yokwazi ukuthi sinamanzi kahle yini ukuhlola umbala nevolumu yomchamo. Uma singachami futhi liphuzi ngokuphaphathekile noma licishe libe sobala, sidinga amanzi engeziwe.