Ibhotela ngumkhiqizo omnandi futhi onempilo, ngaphandle kwawo kunzima ukucabanga ngokudla okujwayelekile.
Ngaphezu kwalokho, kusebenza futhi kakhulu: iqukethe amavithamini amaningi, ama-amino acid nama-phospholipids, adlala indima ebalulekile enqubweni yokwakhiwa kwamaseli.
Kodwa-ke, abantu bavame ukuzibuza ukuthi ibhotela livunyelwe kushukela.
Ukwakheka
I-vitamin tata ecebile inika umkhiqizo okhethekile umkhiqizo, futhi amavithamini adonswa kahle kakhulu endaweni enamafutha.
Ezigulini ezinesifo sikashukela, ukuba khona kwevithamini A kubaluleke kakhulu, okusiza ukuqinisa ukungatheleleki futhi kuyadingeka ekuvinjelweni kwezifo zezitho zombono.
Ngaphezu kwalokho, kunamaminerali adingekayo emzimbeni, i-oleic acid, i-beta-carotene, amafutha e-acid, kanye ne-cholesterol. Kungenxa yakhe ukuthi abantu besaba ukudla umkhiqizo omnandi kangaka, futhi ngeze.
I-cholesterol idlala indima enkulu enqubweni yokwakha ama-membranes amaseli futhi isiza ukudonsa ukudla. Ngakho-ke, ibhotela libaluleke kakhulu kunokusakazeka kwezempilo okudumile nokungasebenzi.
Izinhlobo
Ungathola izinhlobo eziningi zamafutha ezitolo. Ngaphambi kokuthenga, kufanele ufunde ukwakheka kwawo. Umkhiqizo owenziwe ubisi oluphelele noluhlaza uzokwenza okuhle kakhulu kunokwenziwe ngoceleti.
Ukunambitha, uwoyela uhlukaniswe izinhlobo ezilandelayo:
- okunosawoti futhi okungekho;
- ukhilimu omnandi owenziwe ukhilimu onamafutha;
- ukhilimu omuncu, lapho kukhiqizwa amasiko e-starter;
- ibhotela nge izithasiselo (vanilla, cocoa, izithelo). Isifo sikashukela kufanele sikwenqabe kangcono, ngoba umkhiqizo onjalo ungavusa kakhulu ukukhuphuka kwamazinga kashukela;
- Amateur lapho amanzi amaningi namafutha amancane;
- I-Vologda, elungiselelwe ngamazinga okushisa aphezulu ngenkathi yokuqothula.
Ngaphezu kwalokho, lokhu kudla okumnandi kungenzeka kube namazinga ahlukahlukene wokuqukethwe kwamafutha. Ibhotela yendabuko kusuka ku-ukhilimu inenkomba ye-82,5%. Imikhiqizo yobisi enokuqukethwe kwamafutha aphansi nayo iyathandwa. Le yi-peasant oil (i-72,5%), i-amateur (80%), nesangweji, okunamafutha ayo angama-61.5%.
Ukukhetha okuhle kweziguli ezinesifo sikashukela kungukudla okumnandi okunamazinga aphansi impela, ngokwesibonelo, isamentshisi kanye no-oyela omncane, kanye netiye, elinokuqukethwe kwamafutha okulinganiselwa ku-50%.
Amafutha ophethiloli
Isitsha esingezwe ngumkhiqizo onjalo asisihlwabanisi nje kuphela, kodwa futhi siyanelisa, okusho ukuthi kuzosiza ukugwema ukudla ngokweqile, okuyingozi kwabanesifo sikashukela. Ungahlukanisa umkhiqizo osezingeni kusuka kwimifino esakazeka ekunambithekeni nasekungaguquguqukeni. Ama-Spreads ahlala ethambile, kulula ukusabalalisa kusinkwa.
Uwoyela uba oqinile lapho ugcinwa esiqandisini. Inombala ofanayo, ukuthungwa kanye nephunga elimnandi lika-ayisikhilimu. On the cut, ihlala yomile futhi icwebezela. Uma ungabaza, ungabeka kafushane ibha kufriji: umkhiqizo wekhwalithi uzoncipha.
Enye indlela yokuhlola ikhwalithi ukuncibilikisa uwoyela omncane phezu komlilo. Umkhiqizo wemvelo uzonquma. Ukusakazeka empeleni akushintshi ukuvumelana, kepha bangathola iphunga elingajabulisi.
Ngingakwazi ukusebenzisa ibhotela kushukela noma cha
Uwoyela owenziwe ukhilimu wemvelo ungaletha izinzuzo eziningi esigulini esinesifo sikashukela. Nazi izakhiwo zalo zokuphulukisa eziphambili:
- umkhiqizo usimboza kahle isisu futhi ukhulule izinhlungu uma kunezinkinga zamathumbu. Lokhu kubaluleke kakhulu ezigulini ezinesifo sikashukela sohlobo 1;
- ungumthombo wamandla omuhle kakhulu. Inika amandla namandla, yandisa umsebenzi wobuchopho, isiza ngokukhathala;
- ikhuthaza ukwelulama ngokushesha komzimba. Ngenxa yale mpahla, umkhiqizo uyanconywa ukuthi ungeniswe ekudleni kweziguli ezihlinzwe ngonyawo;
- kuthinta kahle amangqamuzana obuchopho, asiza ukuzalwa kabusha kwawo;
- okuqukethwe okuphezulu kwe-phosphorus ne-calcium kusiza ukuthuthukisa imisebenzi yohlelo lwe-musculoskeletal;
- Isiza ukugcina izinwele nezinzipho ezijwayelekile.
Ngokungafani nemargarine nokusakazeka okuhlukahlukene, uwoyela osuselwa kukhilimu wemvelo awuholeli ekuphazamisweni kwe-metabolic kanye nokwanda kwezinga lamafutha acid. Ngaphezu kwalokho, ukusakazeka kanye nokuxutshwa imajarini kwenziwa kusuka ku-oyela yemifino ngamakhemikhali anzima. Ukwakheka okunjalo akulethi lutho oluhle emzimbeni.
UGhee futhi kungcono ukwenqaba. Inamafutha angama-99%, kanti amakhalori aqukethe kuwo awunalutho, ngoba izinto ezinenzuzo zibhujiswa ngokushisa.
Ibhotela enesifo sikashukela sohlobo 2 esinokukhuluphala okuhlobene kufanele idliwe ngokucophelela okukhulu.
Inani lomkhiqizo osetshenziswayo lehliselwa kangcono kuma-gramu ayi-10 ngosuku, kuyilapho kutuswa ukuba kubonane nodokotela. Inkomba ye-glycemic yebhotela ingama-51, okuyisinkomba ephezulu kakhulu. Ngalesi sizathu, okuqukethwe kwawo ekudleni akufanele kudlule inani lamafutha emifino anempilo.
Rate ngosuku
Naphezu kwazo zonke izinzuzo ezilethwa yibhotela emzimbeni, awukwazi ukuzisebenzisa kabi.Ezigulini ezinesifo sikashukela i-mellitus, isilinganiso esiphezulu esinconywayo singama-gramu ayi-15 ngosuku (cishe wezipuni ezi-2).
Lokhu kungenxa yokuqukethwe kwekhalori ephezulu yomkhiqizo: kumakhilogremu ayi-100 ungathola cishe ama-660 kcal. Inani elincane lale Delicacy lizokwanela zonke izinto ezibalulekile ukungena emzimbeni.
Ukudla nsuku zonke kufanele kuvunyelwane nodokotela wakho. Kuya kakhulu ezicini zomuntu ngamunye. Okokuqala, le indlela yokuphila ehola isiguli.
Kubantu abasebenzayo, isilinganiso esamukelekile singaba amagremu ayi-15 ngosuku, futhi kulabo abahamba kancane, amagremu ayishumi asanele. Ezinye izifo, ezinjengezinhliziyo nezinhliziyo, nazo ziyabhekelelwa.
Uma isiguli esinesifo sikashukela sinezinkinga ezinkulu zegazi, sinesifiso sokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi, kungakuhle ukuthi sisebenzise ubuncane bomkhiqizo - kungabi ngama-gramu ayi-10.
Ngesikhathi esifanayo, ingxenye evunyelwe kawoyela yosuku kufanele ihlukaniswe izigaba eziningana.
Lokhu kusetshenziswa komkhiqizo kunika umzimba amandla okuthola amavithamini anyibilika kahle emafutheni, futhi kusiza ukuqinisa umzimba.
Contraindication
Odokotela abavunyelwe ngeze ukuba badle ibhotela elinoshukela kuphela ngamanani amancane.
Uma ungahambisani nesilinganiso, i-cholesterol ifakwa ezindongeni zemikhumbi, okuholela ezinkingeni zezempilo ezinkulu kakhulu: i-atherossteosis, ukukhuluphala ngokweqile, ukusetshenziswa kawoyela, isibindi nama-pancreas.
Ngaphezu kwalokho, ngenxa yokwephulwa kokujikeleza kwegazi emilenzeni, isiguli singaba sengozini yokuthola unyawo lwesifo sikashukela. Ingozi ethile yi-fake fake noma ephelelwe yisikhathi.
Ama-alamu angaba phansi kakhulu izindleko zomkhiqizo, ukwephula ukupakishwa, isethulo esingalungile. Ezinye izimpawu ukungatholakali kwephakeji lohlu lwezinto ezifakiwe ekwakhekeni kwalo, kanye nezimpawu zokuthi umkhiqizo uyatholakala.
Amavidiyo ahlobene
Mayelana nezinzuzo nokulimala kwebhotela likashukela kuvidiyo:
Ngokuvamile, ibhotela umkhiqizo onambitheka obumnandi futhi uletha izinzuzo eziningi. Iziguli zesifo sikashukela nazo akufanele zinqabe. Uma ulalela izeluleko zodokotela futhi ungeqi okuvumelekile, lokho ngeke nje kungadala ukulimala, kodwa futhi kuzosiza ukuthuthukisa impilo.
