Ingabe ikati lami kufanele lidle ukudla kwekati elimanzi noma ukudla kwekati okomile?Kubonakala sengathi izikhulu eziningi zamafosholo zithwele kanzima.Eqinisweni, kungakhathaliseki ukuthi ukudla kwekati okumanzi noma ukudla okomile kwekati, inqobo nje uma kujwayelekile, kungasetshenziswa ngokuvamile ukuze Amakati anikeze izakhi ezibalulekile.Ngakho-ke, ukukhetha kokudla kufanele kunqunywe ngokusho kwesisindo sekati, impilo yekati kanye nesabelomali.
1. Uyini umehluko phakathi kwalokhu okubili?
Isukudla kwekati okumanziukudla kwekati okungcono noma okomile kungcono?Ukuze kube lula ukuthi isikhulu esigeza ngefosholo sijulise ukuqonda kwabo, u-Xiao Chong uhlaziya kafushane umehluko phakathi kwakho kokubili.
1) Okuqukethwe umswakama
Umswakamo uwumehluko omkhulu phakathi kokudla kwekati elomile nelimanzi.Umswakama wokudla kwekati elimanzi (okusemathinini) ungama-70% womswakama, kanti ukudla kwekati okomile kuqukethe cishe u-10% womswakama, kanti u-90% osele uqukethe ama-carbohydrates namafutha.ukwakheka.
2) Inqubo yokukhiqiza
Ukudla kwekati okumanzi ngokuvamile kwenziwa ngenhlanganisela yenyama entsha noma efriziwe kanye nezinhlamvu, ezixubene namanzi namafutha namavithamini embizeni, okubhubhisa amagciwane atholakala ekudleni lapho ukudla kushisa, ngaleyo ndlela kugcinwe ukudla okunempilo.
Ukudla okomilekwenziwa ngokuxuba inyama, amavithamini, amaminerali namafutha ekushiseni okuphezulu nokucindezela, okuvumela namakati ukuba asebenzise amazinyo awo futhi ahlanze i-tartar ngenkathi edla.
2. Ubuhle nobubi bokudla okumanzi nokudla okomile
Izinqubo ezahlukene zokukhiqiza nokudla kokudla kwekati okumanzi nokomile kubenza babe nemisebenzi ehlukene.
1) Izinzuzo zokudla kwekati ezimanzi
Okokuqala, umswakama ufanelekile, ukudla kwekati okumanzi kuqukethe amanzi angama-70%, angavimbela ukuphelelwa amandla kwamanzi kanye nesifo samatshe kumakati.Ngisho noma amakati engathandi ukuphuza amanzi empilweni yansuku zonke, lokhu kudla okunamanzi anele kungasiza namakati ukuthi agcwalise amanzi!
Okwesibili, ukuze uthole ukudla okunomsoco, ukudla kwekati okumanzi kusetshenzwa kancane kancane kunokudla okomile, ngakho-ke kungagcina umsoco wokuqala wokudla ngezinga elikhulu.Iningi lokudla okumanzi kwekhwalithi ephezulu kunothile ngamavithamini namaminerali.Futhi, ukudla kwekati okumanzi kuqukethe okuqukethwe kwamafutha okulinganisela.Uma kuqhathaniswa nokudla kwekati okomile, okuqukethwe kwe-kcal kokudla okumanzi akuphakeme, mayelana ne-70 kuya ku-120 kcal nge-can, okungcono kakhulu kumakati amakhulu.
Ekugcineni, ukunethezeka kungcono.Uma kuqhathaniswa nokudla kwekati okomile, ukudla okumanzi kungagcinwa isikhathi eside, futhi kulula ukuthutha.
2) Ukungalungi kokudla kwekati elimanzi
Okokuqala, uma ukudla kwekati okumanzi kuvulwa, uma kungadliwa ngokushesha ngangokunokwenzeka, ukudla kuzokhula amagciwane amaningi noma kubi, ngisho noma kugcinwa esiqandisini isikhathi esingaphezu kwamahora angu-24.
Okwesibili, ukudla kwekati okumanzi kungase kungafaneleki kwamanye amakati, ikakhulukazi lawo angondlekile futhi adinga amafutha nama-calories engeziwe.Futhi, ukudla okuningi okumanzi kune-carbs ephansi, ngakho-ke akukwazi ukudliwa ngokuphelele njengento eyisisekelo.
Okokugcina, ukudla okumanzi kubiza kancane kunokudla okomile.
3) Izinzuzo zokudla kwekati ezomile
Okokuqala nje, umsoco unokulinganisela.Isilinganiso samaprotheni, ama-carbohydrate namafutha ekudleni okomile silinganisela, futhi konke ukudla okomile okukhulu kuqukethe "i-taurine", ewusizo ekuthuthukiseni ngokomzimba kwamakati.Kungashiwo ukuthi kungenye iNutrients.Ngaphezu kwalokho, ukudla okomile nakho kunganezela izakhamzimba ezihlukahlukene namavithamini okudingeka amakati akhule.
Okwesibili, ukudla kwekati elomile kulula ukuhlukanisa ngokondla, futhi kungalinganiswa futhi kuhlanganiswe nesimo esithile sekati ukukhetha izilinganiso ezahlukene zokudla.Ekugcineni, ukudla okomile ishibhile kunokudla okumanzi.Ikati elikhulile lidinga isilinganiso samagremu angu-50 kuya kwangu-60 okudla ngosuku, okusho ukuthi isikhwama sokudla esingamakhilogremu amane singasekela ukudla kwekati inyanga yonke.
4) Ukubiukudla kwekati okomile
Okokuqala, okuqukethwe kwamanzi okudla kwekati okomile kungama-10% kuphela aphansi, okuzokwenza ukuthi amakati adinge ukwengeza amanzi amaningi, okungeyona inkinga kumakati avamile.
Okwesibili, kungase kubangele izinkinga zamazinyo emakati.Nakuba ukudla okomile kunomphumela othile wokuhlanza amazinyo, kwamanye amakati noma amakati aneminyaka ephakathi noma asebekhulile anamazinyo ampofu, ukudla okomile okumaholoholo akufanelekile ukudliwa futhi kungase kubangele ukulimala okuthile.
3. Ungakhetha kanjani ukudla kwekati ngokunengqondo?
Ngayinye inezinzuzo zayo kanye nokubi kwayo, ngakho u-Xiaopet uncoma ukuthi isikhulu sefosholo sikwazi ukuxuba futhi siphakele.Isibonelo, uma ikati lidinga ukwengeza amanzi kanye nama-carbohydrate namafutha, kungcono ukukhetha ukudla okumanzi nokomile kwekati ndawonye.
Lapho kudla, isikhulu sefosholo singahlanganisa ukudla kwamakati okubili ndawonye noma ngokwehlukana ukuze ikati likudle, okuvumela ikati ukuthi lithole izinzuzo zako kokubili ukudla ngesikhathi esisodwa.
Noma ngabe ukhetha luphi uhlobo lokudla kwekati, asikwazi ukuphakela amakati ngemikhiqizo esezingeni eliphansi.Funda ukuhlola izithako kanye nezithasiselo zokudla kwekati, bese wenza ukukhetha okungcono kakhulu ngokwesimo somzimba wekati.
Isikhathi sokuthumela: Jun-29-2022