Indlela efanele yokubala amaprotheni, amafutha, namakhemikhali ukuze ube nokudla okunempilo

Kungani kubalulekile ukubala amaprotheni, amafutha namakhemikhali?

Ukubala amaprotheni, amafutha nabakhemikhali kuyasiza ukuze uqonde kahle ukuthi uyadla ini, kanye nokugcina ibhalansi yokudla. Ngamunye walaba ma-macro unezinto ezithile ezibamba iqhaza emzimbeni:

• Amaprotheni: abalulekile ukuze uqedile izingxenye zemisipha kanye nokwakha amahormoni.
• Amafutha: abalulekile ukuze umzimba ukwazi ukususa amavithamini nokukhiqiza amahormoni.
• Amakhemikhali: umthombo oyinhloko wamandla emzimbeni wethu.

Izinyathelo eziyisisekelo zokubala amaprotheni, amafutha namakhemikhali

1. Chaza izinhloso zakho: Kufanele uqonde ukuthi kungani ubala amaprotheni, amafutha, namakhemikhali. Lokhu kungaba ukususa isisindo, ukwandisa isisindo semisipha, noma ukugcina isisindo esikhona.

2. Bala izidingo zakho zamakhalori: Kukhona ama-calculator amaningi aku-inthanethi angakusiza ukuthi uqonde ukuthi mangaki amakhalori adingeka emzimbeni wakho ngokusekelwe eminyakeni, isisindo, ukuphakama, kanye nezinga lokusebenza.

3. Chaza ubudlelwane be-BJU: Ngokwesimo sakho, ubudlelwane be-BJU bungashintsha. Ngokwesibonelo, uma uhlela ukususa isisindo, uvame ukusebenzisa ubudlelwano obungu-40% wamakhayikhali, 30% wama-protheni, kanye no-30% wamafutha, kanti uma uhlela ukwandisa isisindo semisipha, ubudlelwano bungaba ngu-50% wamakhayikhali, 25% wama-protheni, kanye no-25% wamafutha.

Indlela yokubala amaprotheni, amafutha, namakhemikhali ezithelweni?

Ukuze ubale amaprotheni, amafutha, nabakhemikhali ngempumelelo, kudingeka usebenzise isisindo sezinto zokudla kanye nama-tables e-BJU. Ngokuvamile:

• 100 g ye fillet yekhukhu iqukethe cishe ama-31 g apheki, ama-3.6 g amafutha, 0 g amakhemikhali.
• 100 g ye-avocado: ama-2 g apheki, ama-15 g amafutha, ama-9 g amakhemikhali.
• 100 g ye-buckwheat: ama-12.6 g apheki, ama-3.3 g amafutha, ama-57 g amakhemikhali.

Ungabhalisela zonke izidlo zakho kuhlelo lokusebenza noma ebhukwini ukuze ulandele imiphumela yakho futhi ubuyekeze ukudla kwakho uma kudingeka.

Amathiphu okuhlola amaprotheni, amafutha, namakhemikhali

• Sebenzisa izinhlelo zokusebenza: Ubuchwepheshe besimanje buvumela ukuthi kube lula ukulandelela amaprotheni, amafutha, namakhemikhali ngokusebenzisa izinhlelo zokusebenza ezifana neMyFitnessPal noma iYazio.
• Nciphisa izinkumba: Qinisekisa ukuthi ubuyekeza izinkumba zakho nemithwalo yemikhiqizo ukuze kuhambisane ne-BJU yakho.
• Ungazami amafutha: Akumele ugweme amafutha ngokuphelele, abalulekile empilweni.
• Qaphela kwekhwalithi yamakhemikhali: Ukhetha amakhemikhali anzima, njengokudla okuphelele nezitshalo, kunezikhungo ezilula.

Isiphetho

Ukubala amaprotheni, amafutha, namakhemikhali kuwumqondo obalulekile ophathelene nokuphila okunempilo, okwakhela indawo ebaluleke kakhulu emhlabeni wezokwelapha. Phakathi kodaba, phatha lo msebenzi ngempela futhi ulandele izimo zakho. Uma ubhekene nezinkinga zokuvumelanisa amakhalori nama-BJU, zama ukusebenzisa uhlelo lwethu!

Landa izithombe zamadli akho futhi uvumele ubuhlakani bokwenziwa busize ukukala amakhalori namakhemikhali, ukuze ukwazi ukuphatha ukudla kwakho nokufeza izinhloso zakho!