Amazinga yokudla okunempilo ngokobudala bengane ngayinye

Akubalulekile ukuba izinto ingane yakho yini, becabanga ukuthi ngeke nje kuphela kukuzuzise umzimba wakhe. amazinga yokudla okunempilo ezithile namuhla zinikezwa ukusiza hhayi kuphela ukuba silinganisele emikhubeni yokudla, kodwa futhi ukuba ukhethe imenyu sisuselwe eminyakeni wengane kanye nezidingo. Kuqakatheke ngani? Masizame ukunquma ukubaluleka ingxenye ngayinye yomzimba kwengane.

amazinga umsoco zihlanganisa ukusetshenziswa esiyisibopho amaprotheni. Njengoba yaziwa, amaphrotheni kukhona isakhi esibalulekile zonke kwamangqamuzana nezicubu, futhi nesandla ekwakhekeni enzyme, ama-hormone, amasosha omzimba. Lo msuka esisemqoka owandile imikhiqizo yobisi, inyama, inhlanzi, amaqanda, okusanhlamvu nesinkwa.

Uma sikhuluma indima amafutha emzimbeni womuntu, kufanele uyakhumbula ukuthi ababandakanyeka ukuthuthwa lipids kuthinte kuyaqina imithambo yegazi, kanye axazulule sebethule cholesterol.

A uhlobo "ishaja nebhethri" yomzimba ezibhekwa carbohydrate, okune-fibre, isiqiniseko ukunyakaza abushelelezi ukudla ngokusebenzisa amathumbu, normalizing ukugaya. Futhi, ababandakanyeka izinqubo umzimba namaprotheni zamagama futhi zisekela elikhiqizayo amafutha namachibi. Nokho, umzimba wengane futhi ungakhohlwa mayelana amanzi namaminerali ewusizo.

engayitholi Harmonic izidakamizwa idatha ebalulekile futhi ekunqumeni kwezinkambiso amandla. Ake sizame ukuchaza kabanzi izidingo ingane, esekelwe isigaba sakhe ubudala.

Izinsana (izinyanga 0-3) .. izingane ezisanda kuzalwa akudingeki eziningi kilojoule nsuku zonke, bangase zigcwaliswe wezipuni ambalwa cereal (usana ifomula uma kungekho ubisi lwebele). Akubalulekile ukuba izinto ingane ezingqubuzana nentando yakhe, kungenjalo kuphela ubuhlungu akukabi ngokugcwele "unproven" ukugaya futhi zibangele okusheshayo kwesisindo.

"Izinsana" (enyakeni owodwa). Ngalesi ubudala, izingane kufanele wamukele ingane 800 kcal noma ngaphezulu, ngakho uqaphile ngqo omama wadala itafula ekhethekile nge yokudla eyamukelekayo nsuku zonke, okuyinto kalula kungatholakala kuyi-Internet.

"Godovastiki" (1 - 3 iminyaka). Kule nkathi okuqukethwe kwama-kilojoule ukudla kufanele isukela kilojoule 1,300 ukuze 1,500, njengoba kufakazelwa amazinga umsoco.

"Doshkolyata". (3 - 6 iminyaka). 1800-2000 kcal. amazinga yokudla okunempilo ezinganeni walonyaka kunqunywa ukuthi ibhulakufesi kufanele sihlanganise 25% caloric nsuku zonke futhi siqukethe okusanhlamvu, amaqanda, noma ushizi; isinkwa nebhotela, itiye noma ikhofi nobisi. Lesi sidlo kunikeza umuzwa satiety for isikhathi eside, kuyilapho kukhona ukugaya lula ukudla kanye nokuntuleka umuzwa ukusinda esiswini. 35% of the nsuku zonke yamandla adingekayo zaba ukudla kwakusihlwa, kuhanjiswe isobho nenyama (inhlanzi) kanye nemifino. Kuyacaca ukuthi u-40% nesidingo amandla uhlala esidlweni nge nemifino izitsha, imikhiqizo yobisi ukupheka.

Izingane zesikole (iminyaka 6-10). 2000-2400 kcal. Imikhuba ye umsoco izingane ezifunda esikoleni samabanga uye umehluko wemisindo nemiqondo yamagama yayo, obulandela inqubo yokufunda. Kwakuphakathi nalesi sikhathi uthola off isimiso evamile yansuku zonke, kanye kakhulu okwandisa izindleko energy engxenyeni yokuqala. Lezi zinguquko kuhilelani ukushoda amaprotheni isilwane, acid okunamafutha, ukulandelela izakhi ku ngemuva lokweqisa izimali ezilwane, kanye buthakathaka waphawula kwesimiso somzimba sokuzivikela ezifweni futhi kahle. Kufanele kufakwe ekudleni nsuku zonke ngaphezulu izithelo nemifino, imikhiqizo yobisi.

Intsha (10 - 13 iminyaka). amazinga yokudla okunempilo kulonyaka presents 2900 kcal. Nokho, ukubikezela imenyu nsuku zonke kunzima kakhulu ngenxa ezahlukene ukunambitheka izintandokazi zengane ngayinye.

amazinga umsoco izingane kufanele libukwe malanga onkhe, bese umzimba Kufanele ufake lemali edingekayo of kilojoule kusuka imifino, inyama, okusanhlamvu kanye nenhlanzi izitsha, futhi musa bawe kuphela amaswidi kanye namakhekhe. Kuyadingeka ukuba baziqaphele zonke le imithetho ngesikhathi behlanganisa imenyu nsuku zonke.