Ukondla umngane wethu onezinwele kuyisihloko esibaluleke kakhulu, njengoba impilo yesikhashana neyesikhathi eside Kuzoncika kakhulu kwikhwalithi yokudla esikunikezayo. Ngenxa yalesi sizathu, sizokuchaza ngokuningiliziwe. yini ukugayeka kokudla kwekatiKungani kubalulekile kangaka nokuthi ungakubona kanjani empilweni yansuku zonke.
Ngakho-ke ungakwazi ukuhlukanisa kalula Ukukhetha phakathi kokudla kwezilwane ezifuywayo okuseqophelweni eliphezulu nokuseqophelweni eliphansi kuzokwenza ngcono ukudla kwekati lakho futhi kunciphise izinkinga eziningi ezivamile zokugaya ukudla.
Kuyini ukugaya kokuphakelayo?
Ukugayeka kokudla kwekati kuyisici esibalulekile sokuthi iveza ukuthi umzimba ungamunca izakhi ezingakanani ngemva kwenqubo yokugaya ukudla. Okusho ukuthi, kubonisa ukuthi iyiphi ingxenye yokudla umzimba wekati oyisebenzisayo ngempela nokuthi iyiphi ingxenye elahlekayo ngesimo sendle.
Ekudleni kwekati, kuvame ukulinganiswa ngokuthi ukuhlolwa kokudla okulawulwayoInani lokudla okudliwa yisilwane liyaqoshwa futhi liqhathaniswa nenani lezinto ezomile ezikhona endle. Ingxenye engekho endle yileyo ingxenye umzimba oye wayibona iwusizo futhi okwazile ukuyimunca.
Isibonelo, uma ikati lidla amagremu ayi-100 e-kibble (avezwa njengento eyomile) futhi lisusa amagremu ayi-10 endle eyomile, kubhekwa ukuthi Ukudla okungu-90% kuye kwagayekaKusukela kulolu hlobo lokuhlaziya, kungenzeka ukwazi, isibonelo, ukugayeka kokudla iphrotheni eluhlaza (CP) noma kwe amafutha aluhlaza (GB), ngaphezu kokugayeka kokudla okuphelele.
Ukudla okuseqophelweni eliphezulu kungafeza ukugaya ukudla okusondele ku-90-95%Ngokuphambene nalokho, ukudla okungafinyeleli cishe ku-75-80% kubhekwa njengokusezingeni eliphansi noma eliphansi kakhulu, njengoba ingxenye enkulu yezithako zako ichithwa.
Kungani ukugaya ukudla kubaluleke kangaka empilweni yekati?
Ukugayeka kokudla kubalulekile ngoba kunquma zingaki izakhamzimba zangempela Ikati lakho lithola lokho elikudlayo. Isikhwama singase sibonise izibalo ezikhangayo kakhulu zamaprotheni noma amavithamini kulebula, kodwa uma ukudla kunzima ukukugaya, ingxenye encane nje yalezo zakhamzimba izofinyelela egazini.
Uma ukudla kugayeka kahle, kuyakhula ukutholakala kwezakhamzimbaAma-amino acid amaningi, ama-fatty acid, amavithamini, kanye namaminerali ayamuncwa futhi afinyelele izitho zomzimba lapho enza khona umsebenzi wawo. Lokhu kusho ukuthi:
- Amandla asebenziseka kakhudlwana ngezingxenye ezincane kakhulu.
- Isimiso somzimba sokuzivikela esiqinile ngenxa yokutholakala kahle kwezakhamzimba ezibalulekile.
- Ukugcina imisipha yemisipha futhi ufinyelele isisindo sakho esifanele ngaphandle kokudla ngokweqile.
- Ukungcola okuncane emathunjiniokusiza ukulawula ukuhamba futhi kunciphisa ukungakhululeki kokugaya ukudla.
Ngaphezu kwalokho, ukudla okulungiselelwe kahle futhi okugayeka kalula Kunciphisa umthwalo womsebenzi wohlelo lokugaya ukudla.Lokhu kubaluleke kakhulu kumakati anezisu ezizwelayo, izifo zesisu, lawo alulamayo, noma amakati asebekhulile.
Ungazi kanjani ukuthi okuphakelayo kugayeke kakhulu noma cha?
Into yokuqala okufanele uyenze Ungakhohliswa yilokho okuboniswe ephaketheni kuphela.Izikhwama eziningi zokudla kwezilwane ezifuywayo zithi "kuyagayeka kakhulu" noma "kuyagayeka," kodwa indlela yokwakheka kwangempela ayihambisani nenkulumo edumile. Lokhu kuyiqiniso ikakhulukazi uma:
- Iresiphi ihlanganisa okusanhlamvu okuningi noma izitsha zokugcwalisa (ummbila osezingeni eliphansi, amabele, ibhali, imikhiqizo yemifino engaphansi) kanye iphrotheni encane yezilwane.
- Amaprotheni avela kakhulu ku- imithombo yemifino inani eliphansi lebhayoloji lekati.
- Ziyangezwa i-fiber eningi noma ezisezingeni eliphansi ezisheshisa ukudluliselwa kwamathumbu futhi zivimbele ukumuncwa.
Uma ukudla kungagayeki ngempela, umzimba wekati Ayimunci kahle izithako zayo. futhi iwakhipha ngendle, okuvame ukuba "yi-thermometer" enhle yokuthi ukugaya kuhamba kanjani.
Izimpawu zendle kanye nokugaya ukudla
Ukudla okungagayeki kahle kuvame ukubangela:
- Izihlalo eziningi nezinkulu, ezigcwalisa ithileyi ngokushesha okukhulu.
- Ukuvumelana okuthambile noma ngisho nohudo ngokuphindaphindiwe.
- Color ophuzi noma ophuzi kakhulu, esikhundleni sika-a onsundu ofanayo.
- Iphunga elinamandla kakhulu nelicasulayo, uphawu lokubiliswa kwezakhamzimba ezingamuncwanga.
- Okuningi igesi kanye nokungakhululekiimisindo yamathumbu noma amakati abonakala engakhululekile ngemva kokudla.
Ngokuphambene nalokho, ukudla kwekhwalithi ephezulu, okucebile ku iphrotheni yezilwane engagayeka (Okungenani okungenani u-70% weprotheyini iyonke kufanele ivele enyameni noma enhlanzini) futhi izomuncwa kangcono kakhulu. Uma kunjalo, okulandelayo kuvame ukubonwa:
- Isihlalo ezincane futhi icwecwe.
- Ukuthungwa okuqinile, okungaqinile njengetshe futhi okungathambi kakhulu.
- Ukwehla kwemvamisa yokuhamba kwamathumbu, ngokuvamile kanye ngosuku.
- Iphunga eliphakathi nendawo, ngaphandle kokuba nephunga elibi kakhulu.
Ngale kwendle, ezinye izimpawu ezibonisa ukuthi ukudla kugaywa kahle yilezi: isisindo esizinzileimisipha emihle, uboya obuthambile nobucwebezelayo, ukungabi nokuhlanza njalo kanye nekati elikhuthele, elilangazelela ukudlala.
Izithako nezinqubo ezithinta ukugayeka kokudla
Akuzona zonke izidlo ezifuywayo ezigaywa ngendlela efanayo. ukwakheka, lo ikhwalithi yezithako futhi i inqubo yokucacisa Lezi zici zibalulekile ekunqumeni ukuthi ukudla kuyagayeka yini ngempela ekatini, okuyinto i-carnivore eqinile.
Imvelaphi kanye nekhwalithi yamaprotheni
Kumakati, amaprotheni ezilwane anenani eliphezulu lezinto eziphilayo (Inyama engenamafutha, inhlanzi, amaqanda) yizona ezitholakala kalula. Zihlinzeka ngephrofayili ephelele yama-amino acid abalulekile, okuhlanganisa ukukhipha izinkomokubalulekile esweni, enhliziyweni, nasempilweni yokuzala yekati.
Amaprotheni ezitshalo (usoya, i-gluten yommbila, njll.) angafinyelela ukugayeka okuhle ngokucubungula kahle, kodwa emakati akufanele kube yiwona kuphela okukhethwa kukho. umthombo omkhulu amaprotheni. Inani lawo lezinto eziphilayo livame ukuba phansi futhi awahlangabezani ngokugcwele nezidingo zesilwane esidla inyama esibophekile.
Ukucubungula nokupheka ukudla
Indlela ukudla okukhiqizwa ngayo ithinta kakhulu ukugayeka kokudla. Amasu anjengokugayeka kokudla ukukhishwa (ukupheka ekushiseni okuphezulu kanye nokucindezela, okusetshenziselwa ukwenza ukudla okomile okuningi) kusiza:
- I-Romper izitashi namaprotheni ukuze zitholakale kalula kuma-enzyme okugaya ukudla.
- Nciphisa okuthile imishanguzo ekhona ezintweni zokusetshenziswa ezisekelwe ezitshalweni.
Kodwa-ke, izinga lokushisa elidlulele noma izikhathi zokupheka ezinde kakhulu zingenza umonakalo kuma-amino acid azwelayo futhi kunciphisa ukugayeka kwamaprotheni. Imikhiqizo ebeka phambili ikhwalithi ilawula ngokucophelela lezi zinhlaka ukuze igweme "ukushisa" ukudla.
Indima yefayibha yokudla
I-fibre iyisakhi esingagaywa yikati ngokugcwele, kodwa esithonya:
- El ukuhamba kwamathumbu.
- La ukufana kwesihlalo.
- El ibhalansi yezitshalo zamagciwane yekholoni.
Imicu ethile evunda kahle, njenge i-beet pulp noma i umabhebhanaZingathuthukisa impilo yamathumbu futhi zikhuthaze indle eyakhiwe kahle. Kodwa-ke, i-fiber eningi kakhulu noma ukusetshenziswa kwe-fiber engancibiliki kakhulu kunganciphisa ukumuncwa kwezakhamzimba, kwandise umthamo wendle futhi kunciphise ukugayeka kokudla.
Amafutha nama-carbohydrate angagayeka
Amafutha awumthombo wamandla ogxile kakhulu. Ngenani elifanele futhi asezingeni elihle (isibonelo, amafutha enkukhu, amafutha enhlanzi acebile nge-omega 3) ziyagayeka kalula ekatini futhi zinegalelo empilweni yesikhumba noboya.
Ama-carbohydrate, ikakhulukazi izitashi zesinkwaKumelwe ziphekwe kahle ukuze zisetshenziswe. Nakuba amakati edla inyama, angakwazi ukugaya izitashi ezicutshungulwe kahle kahle, kodwa uma okusanhlamvu kungaphekiwe kahle noma kusetshenziswa izinto zokusetshenziswa ezisezingeni eliphansi, ukugaya kuyancipha futhi indle iyanda.
Ama-prebiotic, ama-probiotic kanye nezinye izithako ezisebenzayo
Ukudla okuningi kwezilwane ezifuywayo okusezingeni eliphezulu kufaka phakathi prebiotic (njenge-fructo-oligosaccharides noma i-mannan-oligosaccharides) kanye ama-probiotic (izinto eziphilayo eziwusizo) zokunakekela izitshalo zamathumbu. I-microbiota elinganiselayo:
- Izintandokazi a ukuwohloka okungcono kwezakhamzimba.
- Ingakhiqiza amavithamini kuwusizo emzimbeni.
- Isiza ukuvimbela isifo sohudo kanye nokuvuvukala kwamathumbu.
Ezinye izithako ezifana isithako se-yucca Zivame ukungezwa ukunciphisa iphunga lendle ngokubopha izinto ezifana ne-ammonia emathunjini. Azithathi indawo yefomula enhle, kodwa zingaba negalelo endaweni yokugaya ukudla enempilo.
Umehluko phakathi kwezinja namakati ngokwezinga lokugaya ukudla
Nakuba umqondo wokugaya ukudla usebenza ezinjeni nasemakatini, kunezinto ezibalulekile okufanele uziqaphele. Inja iyi- i-omnivore engosomathuba, kuyilapho ikati liyi- i-carnivore eqinilefuthi lokho kubonakala ohlelweni lwabo lokugaya ukudla.
Amakati adinga ukudla okunempilo ingxenye ephezulu yamaprotheni ezilwane Zinezidingo ezithile zokudla okunempilo (i-taurine, i-vitamin A eyenziwe ngaphambilini, ama-fatty acid athile) ahlangabezana kahle kuphela nezithako zezilwane ezisezingeni eliphezulu. Isibindi sazo sihlala sigcina amandla aqinile i-gluconeogenesis (ukuthola ushukela kumaprotheni), ngisho noma bedla ama-carbohydrate.
Lokhu kwenza amakati azwele kakhulu ekugayweni kahle. ikhwalithi kanye nobuningi beprotheyini egayekayo abakutholayo. Ukudla okunephrotheni esezingeni elihle kuzothinta ikati ngokushesha kunenja, futhi kungabangela:
- Ukulahleka kwemisipha.
- ukuntula ukudla okunomsoco.
- Izinkinga zesibindi noma ze-metabolic zesikhathi eside.
Izinja, njengoba amathumbu azo amade kancane futhi zinamandla amakhulu okubilisa i-fiber, zibekezelela kakhulu ukudla okuthile okusekelwe ezitshalweni okulungiselelwe kahle. Noma kunjalo, lapho ukudla kungagayeki kahle, Zombili izinhlobo zikhiqiza indle enkulu, ethambile, nenuka kakhulu.kanye nesidingo sokudla okwengeziwe ukuze kuhlangatshezwane nezidingo zabo.
Ziyini izinzuzo zokuphakelayo okugayeke kakhulu?
Ikati lami benji
Ukudla okulungiselelwe kahle futhi okugaywa kahle kunomthelela omuhle emzimbeni wonke wekati. Lezi izinzuzo eziyinhloko yilezi ezilandelayo:
- Izinwele ezinempilo nezicwebezelayongenxa yamaprotheni asezingeni eliphezulu, ama-fatty acid abalulekile kanye namavithamini amuncwa kahle.
- Amazinyo ahlanzekile futhi aqinilengoba isilwane asidingi ukudla ukudla okuningi njalo futhi sithola amaminerali ngokulinganisela.
- Izinga lokukhula nentuthuko elanele Kuma-kittens, ngokukwazi ukusebenzisa ngokugcwele isabelo ngasinye.
- Amathambo aqinile, ukuze kutholakale futhi kufakwe i-calcium, i-phosphorus kanye ne-vitamin D ngendlela efanele.
- Isimo sengqondo esithuthukisiwe kanye namandlangokuba namandla azinzile nokugwema ukungakhululeki kokugaya ukudla okuphindaphindiwe.
- Ukugcina isisindo esifanele ngezilinganiso ezilinganiselwe, okuvimbela ikati ukuthi lidle kakhulu ukuze lizizwe lisuthi.
- Izinkinga ezimbalwa zokugaya ukudla njengegesi, isifo sohudo, indle enukayo noma ukuhlanza okuhambisana nokungabekezelelani kahle kokudla.
Ngaphezu kwalokho, lolu hlobo lokuphakelayo, yize lunentengo ephezulu (ikhilo ngokuvamile libiza cishe phakathi kwama-3 no-10 ama-euro), ohambeni olude bayakufanelekela lokho Njengoba isilwane sidinga ukudla okuncane ukuze sizizwe sigcwele futhi inzuzo yokudla okunempilo iphezulu kakhulu, kusho futhi "izipho" ezimbalwa ebhokisini lokulahla udoti kanye nendawo emnandi ekhaya.
Uma ukhetha ukudla kwekati okugayeka kahle futhi okwenzelwe ngqo amakati, utshala imali ku- impilo yokuvikelaUkuvakashela udokotela wezilwane okumbalwa ngenxa yezinkinga zokugaya ukudla, impilo engcono, kanye nomngane onoboya ohlala eqinile, ekhuthele, futhi ejabule isikhathi eside.
Sithemba ukuthi ukuthole kuthakazelisa 