Ukudla okuyisisekelo kwekati lakho kwansuku zonke kuyingxenye ebalulekile yokuqinisekisa impilo nenjabulo yalo.Ihlukaniswe kakhulu izigaba ezimbili: ukudla kwekati nokudla kwekati, futhi ukudla kwekati kuhlukaniswe izigaba ezimbili: ukudla kwekati okomile nokudla kwekati okumanzi.Ukudla okulula kwekati kufaka phakathi ukudla okulula kwekati okuwuketshezi kanye nenyama eyomisiwe yekati yokudla okulula, njll.
【Ukudla kwekati okomile】
Ukudla kwekati elomile kuyisici esiyinhloko sokudla kwansuku zonke kwamakati.Inothile nge-fiber, ezuzisa ukugayeka kokudla kwamakati kanye nokuzikhulula.Kungasiza futhi amakati ukuthi agcine inhlanzeko yomlomo futhi avimbele ukubala kwamazinyo nezinye izinkinga.Ukudla kwekati elomile kulula ukukugcina nokusebenzisa, okwenza kube kulungele abazali bekati abamatasa.Lapho ukhetha, naka amaprotheni namafutha ukuze uqinisekise ukudla okunomsoco.
Uma ukhetha ukudla kwekati okomile kwamakati, zama ukukhetha ukudla kwekati yemvelo.Ukudla kwekati lemvelo kunamaprotheni amaningi, amafutha aphansi futhi kunomsoco ophelele.Ukudla kwekati yemvelo kwenziwa ngokusanhlamvu okungangcolisiwe, inyama yekhwalithi ephezulu nezinye izithako zemvelo, ngaphandle kokwengezwa kwemikhiqizo yokwenziwa kwamakhemikhali, izithasiselo zokudla, njll Yiqiniso, okusanhlamvu kwemvelo kuyabiza kakhulu, kodwa kuqinile futhi kuphephile.
Umgomo oyinhloko wezinhlamvu ezijwayelekile zokuhweba ukunambitha.Izinhlamvu zezentengiselwano zivame ukwengeza izithasiselo ezihlukahlukene nezikhangayo, kuhlanganise nezinongo.Lolu hlobo lokudla kwekati lushibhile ngentengo, kodwa aluphephile kangako, ngakho-ke zama ukungalukhethi.
Izimiso zokudla okunomsoco zokudla kwekati
Amafomula okudla kwekati azofakwa ohlwini ngokulandelana kwawo ngokwesilinganiso sesisindo sezithako, nesithako esinesilinganiso esiphezulu esibhalwe kuqala.
Amakati ayizilwane ezidla inyama eziqinile futhi azikhethela kakhulu izithako zomkhiqizo.Imithombo yabo yamandla eyinhloko amaprotheni ezilwane namafutha ezilwane.Uma womabili enikezwa inani elanele, amakati angaphila ngokunempilo ngaphandle kwama-carbohydrate nhlobo.Ngakho-ke, lapho ukhetha ukudla kwekati, landela isimiso senyama > inyama yempushana (inyama egayiwe) > amaqanda > izithelo nemifino > okusanhlamvu.Lapho uthenga ukudla kwekati, ungacabangela isimo somzimba wekati noma uthintane nodokotela wezilwane ukuze uqinisekise ukukhethwa kwezinye izithako zokudla okunomsoco ukuze uqinisekise ukuthi ikati lithola umsoco ophelele.
①Okuqukethwe kwamaprotheni ekudleni kwekati kungenye yezinkomba ezibaluleke kakhulu zokudla okunomsoco.Ingxenye yamaprotheni yokudla kwekati elomile ngokuvamile i-30% -50%, esetshenziselwa ukukhula kwemisipha kanye nokunikezwa kwamandla.Ingxenye yamaprotheni adingekayo ekudleni kwamakati abantu abadala akufanele ibe ngaphansi kuka-21%, futhi ekudleni kwekati akufanele kube ngaphansi kuka-33%.Ukuphakama kwesilinganiso, kufaneleka kakhulu kumakati amancane, asebenzayo.Amakati ayizilwane ezidla inyama afanelekela amaprotheni amaningi asuselwa ezilwaneni.Ukuncipha kwamaprotheni asekelwe esitshalweni, kungcono.Ungahlola uhlu lwesithako ukuze uqinisekise ukuthi ukudla kwekati kuyafaneleka yini.
② Amafutha angenye yemithombo ebalulekile yokuthi amakati athole amandla.Amafutha ekudleni kwekati elomile ngokuvamile abalelwa ku-10% -20% futhi asetshenziselwa ukugcina amandla nokuhlinzeka.Nakuba amakati angadla ukudla okunamafutha amaningi, okuqukethwe okuphezulu kakhulu kungaholela kalula ku-folliculitis (i-black chin uhlobo lwe-folliculitis), ukukhuluphala kanye nezinye izinkinga ezingenampilo.Ngakho-ke, ngokusho kwesimo sekati, khetha okuqukethwe kwamafutha adingekayo.Uma kunesidingo Ukudla kwekati okunamafutha amaningi kunconywa ukuba kudliwe isikhathi esithile futhi kungadliwa isikhathi eside.
③ Amakati anokugaya okuphansi kwama-carbohydrate, ngakho okuqukethwe kwe-carbohydrate ekudleni kwekati kufanele kugcinwe kuphansi ngokusemandleni.
④I-fiber engahluziwe ngokuvamile i-1% -5%, futhi umsebenzi wayo oyinhloko ukukhuthaza ukugayeka kokudla.Kumakati, kungase futhi kubangele ukuhlanza kwamabhola ezinwele.
⑤Okuqukethwe kwe-taurine kufanele okungenani kube ngu-0.1%.I-Taurine ingenye yezakhi ezibaluleke kakhulu zamakati futhi ibalulekile empilweni yabo ye-retinal.Ngakho-ke, lapho ukhetha ukudla kwekati, qiniseka ukuthi iqukethe i-taurine eyanele, okungenani i-0.1%.
I-Taurine izogcina futhi ikhuthaze ukukhula kwe-retina yekati, futhi ukuntula isikhathi eside kungase kubangele kalula amakati aphathwe ubumpumputhe ebusuku.
【Ukudla kwekati okumanzi】
Ukudla kwekati elimanzi kuqukethe umswakama ophezulu futhi kunambitheka eduze nokudla okusha, ngakho-ke kuthandwa amakati amaningi.Umswakamo wayo usiza amakati ukuthi agcine amanzi emizimbeni yawo elingana futhi kulula ukuwadla, okuwenza afaneleke amakati athanda izinto ezikhethwayo.Lapho ukhetha ukudla kwekati okumanzi, naka ukukhetha imikhiqizo yekhwalithi ephezulu futhi ugweme izithako ezingathandeki njengezithasiselo nemibala yokwenziwa.
① Ikati elisethini: Elivame kakhulu nelithengwa kakhulu abanikazi bamakati.Ukuze unqume ikhwalithi yekani lokudla okusemathinini, kufanele uqale uhlole okuqukethwe kwenyama.Amakati ayizilwane ezidla inyama, futhi ukudla okusemathinini okuthandwa amakati kufanele kube nenyama eyanele.Uma kuyinyama egayiwe, Noma inyama esemathinini eyenziwe ngezinsalela, amakati ngeke athande ukuyidla.Ukuze uthole ikati elihle elisethinini, isithako sokuqala ohlwini lwesithako kufanele kube inyama, okusele amaprotheni angcolile, amafutha asatshalaliswa ngokunengqondo, futhi akhiwa izakhi zokulandelela.
Okwesibili, kuya ngokuqukethwe kwamanzi.Ukudla okusemathinini okumanzi kuyasiza kakhulu ekumunceni kwekati emathunjini futhi ngeke kuthwalise ikati.Ukudla okusemathinini okumanzi okunokuqukethwe okuphezulu kwenyama kungasetshenziswa njengokudla okuyinhloko kwansuku zonke noma ukudla okulula kwekati kokuzilibazisa.Ingakwazi futhi ukugcwalisa amanzi.Okukodwa kungasetshenziswa ngezinjongo eziningi.Kudume kakhulu ngamakati kunokudla kwekati okumsulwa noma ukudla okulula okumsulwa kwekati.
Okokugcina, kufanele uhlole ngokucophelela izithako ezingeziwe.Izithasiselo zingathuthukisa ukunambitheka kokudla okusemathinini futhi zandise impilo yeshalofu.Nokho, ukusetshenziswa ngokweqile akulungile kumakati.Ungathengi ukudla okusemathinini okunezithasiselo eziningi, ikakhulukazi amakati adla amakati asemathinini njengokudla kwawo okuyinhloko kwansuku zonke.Zama ukuthenga amakati asemathinini ngezithasiselo ezimbalwa noma ezingekho.
②Miao Xian Bao: okuqukethwe okuphansi, isobho elicebile, ukukhetha okungcono kakhulu lapho uphuma futhi udlala, kulula ukuthwala, esikhundleni sesisindo sokudla kwekati namanzi, okwenza ukuhamba kube lula.
[Ukudla kwekati okuzenzela kanye nokudla okulula kwekati]
Abanye abanikazi bamakati bakhetha ukudla kwekati okuzenzela noma ukudla okulula kwekati.Ukudla kwekati okuzenzela kufanele kusebenzise inyama entsha ngangokunokwenzeka, njengenkukhu ephelele, inyama yenkomo, ingulube nezinye izinyama kanye nezaqathi, amazambane, amafutha ezinhlanzi nezinye izesekeli.Lapho wenza ukudla kwekati noma ukudla okulula kwekati, udinga ukuqonda isilinganiso somsoco wekati futhi wengeze imisoco efanele ukuze uqinisekise izidingo zokudla okunomsoco kwekati.Zama ukwenza ukudla okulula okuzenzela okwenziwe ngenyama ehlanzekile ye-jerky cat, njengesifuba senkukhu, inyama yenkomo, idada, njll. Lolu hlobo lwe-jerky lungabhakwa nje, olungagcini nje ngokuqinisekisa umsoco wenyama, kodwa futhi alubangeli ezinye. Izinkinga zempilo.
【inyama eluhlaza】
Inyama eluhlaza namathambo kuwukudla okunconyelwa kakhulu kwekati, ngoba ukudla okuyinhloko kwamakati yinyama nezinkukhu.Ukudla okuluhlaza okuhle kakhulu izinkukhu ezintsha, amadada, izinhlanzi, njll., okuhlanganisa igazi, izitho zangaphakathi namathambo.Abanikazi bamakati bangazama ukuwafriza amahora angu-24 bese bewakhindisa ukuze amakati abo adle.Naka ukwengeza i-taurine eyanele, futhi uthintane nodokotela wakho wezilwane njalo.Naka izindaba zokubulala izikelemu
【Ukudla kwekati】
Kunezinhlobo eziningi zokudla okulula kwekati, okuhlanganisa ukudla okulula kwekati okuwuketshezi, ukudla okulula kwekati yenyama eyomisiwe, amabhisikidi ekati, ukudla okulula kwekati omisiwe, njll. Njengesengezo sokudla sekati kanye nomkhiqizo wokuzijabulisa wansuku zonke, okuyinto ikati eliwukhethayo esiphenduke inkinga yekati. abanikazi, kodwa kungakhathaliseki ukuthi yikuphi umnikazi noma ikati elikhethayo, landela izimiso eziyisisekelo futhi ungakhetha ukudla okulula kwekati okumnandi nokunempilo.
Beka kuqala izithako zemvelo: Lapho ukhetha ukudla okulula kwekati, zama ukukhetha imikhiqizo enenyama yemvelo emsulwa njengempahla eluhlaza eyinhloko, futhi uhlole ngokucophelela uhlu lwezithako ukuze ugweme izithasiselo zokwenziwa kanye nezithako zamakhemikhali.Njengekati elidla inyama, inyama entsha nenempilo inenzuzo kakhulu empilweni yekati.Yehlisa ukusetshenziswa kokudla kwekati ngezithasiselo eziningi.
Usawoti omncane kanye noshukela ophansi: Amakati anamathumbu abuthakathaka nesisu, futhi ukudla okungalungile kungabangela i-gastroenteritis kalula.Ngakho-ke, lapho ukhetha ukudla okulula kwekati, qaphela usawoti noma ushukela emkhiqizweni.Khetha ikakhulukazi imikhiqizo enosawoti omncane noma ongenawo usawoti.Izinga likashukela liphansi.Uma udinga ukwengeza Ukuze uthole izakhi zokulandelela, ungakhetha ukudla okulula kwekati okuhlanganiswe inyama, imifino nezithelo.
Ukunambitha nokusha: Amakati anezinto azithandayo, futhi ukudla okulula kwekati okungavusa inkanuko yawo yokudla.Ngakho-ke, lapho uthenga ukudla okulula kwekati, naka ukuhlola usuku lokukhiqiza nokuthi umkhiqizo usemusha yini.Khetha ukudla okulula kwekati okunokunambitheka okuhle nokusha okuphezulu ukuze uqinisekise ukuthi ikati lakho lijabulele impilo
Ama-snacks ekati asebenzayo: Ukuze kuhlinzekwe kangcono amakati, okunye ukudla okulula kwekati kuzokwengeza imisoco ukwenza ukudla okulula kwekati okusebenzayo, njengokuphromotha ukusebenza kwesisu, inhlanzeko yomlomo, ukukhuthaza ukukhishwa kwamabhola ezinwele, njll. Abanikazi bekati bangakwazi ngokuvumelana nezidingo ezithile amakati.Khetha umkhiqizo olungile.
Ukondla okusesilinganisweni: Ukudla okulula kwekati kufanele kusetshenziswe njengemivuzo noma ukudla okulula ngezikhathi ezithile.Ukudla ngokweqile akukhuthazwa ukugwema ukuthikameza ukugaya kwekati nokudla okunomsoco kokudla okuyisisekelo.
Ngamafuphi, lapho ukhetha ukudla kwekati nokudla okulula kwekati, kufanele ucabangele ngokucophelela izici ezifana nezidingo zokudla okunomsoco wekati, izintandokazi zomuntu ngamunye, kanye nekhwalithi nezithako zomkhiqizo ukuze uqinisekise ukuthi ikati lithola ukudla okunomsoco futhi lijabulela ukudla okumnandi.
Isikhathi sokuthumela: Mar-21-2024