Kuwo wonke amaqembu, umzimba okhulayo wengane ufuna amandla amaningi. Futhi lowo mandla uvela kuma-kilojoule. Abafana abasebasha kufanele badle amakhilomitha angu-2,200 kuya ku-3 200 ngosuku ngosuku. Amantombazane asebancane kufanele adle amakhilomitha angu-1,800 kuya ku-2,400 ngosuku ngosuku.
Nakuba ingane yakho ingase ingabi nenkinga yokuthola izindlela zokudla wonke ama-khalori ayidinga, ikhwalithi yezindaba zokudla.
Ukudla okuningi nokuphuza kunomsoco omncane noma ongenalo ukudla, okuholela ekhalori elingenalutho.
Intsha idinga amavithamini namaminerali ahlukahlukene. Bayafuna ikakhulukazi i-iron ne-calcium, okusiza ukuqinisekisa amathambo aqinile. I-calcium iyasiza ukugcina imisipha nenhliziyo enempilo. I-iron iyasiza ukuhambisa i-oxygen ngegazi kuzo zonke izingxenye zomzimba, ehlinzeka ngamandla amaningi.
Ngakho khuthaza ingane yakho ukuthi ishintshe amabhodlela angasetshenziswanga okudla okunomsoco kanye neziphuzo ezithambile ezishukela futhi udle lawa ma-superfoods kunalokho:
Amasheya nama-Walnuts
Amantongomane ahlinzeka ngokudla okunamandla okudla okungekho ukudla ngenkathi enikeza amanani amaningi amaprotheni namaminerali ayigugu. Enye ye-cashews inikeza amagremu amahlanu amaprotheni kanye namaphesenti angu-10 e-US ahlinzekwa isabelo samanje nsuku zonke. Ubukhulu obufanayo be-walnuts (cishe ama-alnut angu-14 angama-half) anika amagremu amane amaprotheni, inani lamaphesenti amathathu e-USRDA we-calcium namaphesenti amahlanu wenani eliphakanyisiwe lensimbi yansuku zonke.
Amantongomane angagunyiwe yiyona ndlela engcono kakhulu, njengoba amazinga e-sodium angaphumelela uma edla amantongomane amunyu. Engeza ama-cashews, ama-walnuts noma amanye amantongomane ayintandokazi e-saladi noma esitsheni se-oatmeal ukuze kukhuthazwe okumnandi. Engeza amantongomane emini yasemini yakho noma umkhuthaze ukuba awapake esikhwameni sokuzivocavoca ngesidla esheshayo ngaphambi komkhuba wezemidlalo.
Ingxenye encane izonikeza ingane yakho inqwaba yamafutha.
I-yogurt
Faka esikhundleni i-ayisikhilimu nge-yogurt noma i-yogurt enamaqanda okugcoba ukuze uthole indlela enempilo yokwelashwa okupholile. Enye indebe ye-yogurt evulekile inikeza amagremu ayisishiyagalolunye amaprotheni kanye namaphesenti angaba ngu-30 okunconywa kwansuku zonke we-calcium.
Ama-yogurt ayenziwe ngobisi bonke ngokuvamile anikela amaprotheni amaningi ne-calcium kune-yogurt engewona amafutha noma aphansi. Bheka ama yogurts aphethwe, ikakhulukazi labo abanezithelo ezingeziwe; ngezinye izikhathi ngisho indebe encane ye-yogurt iqukethe ushukela owedlula ukwedlula i-canoda ye-soda. Hlanganisa emasimini akho omisiwe, ama-blueberries amasha, noma ama-strawberries ukuze uthole okunye okunempilo kune-yogurts e-pre-sweet.
Salmon enezinyosi
I-Salmon iyindlela enhle yokudla kwezempilo "yesango", ngisho nangabesilisa abangathandi ngempela njengezinhlanzi. Ukungafani nokugcoba kwayo kunjengezinkukhu kunezinye izinhlobo zezinhlanzi futhi kungabanjwa futhi kukhishwe ngendlela efanayo inkukhu. I-saumoni elinejiwe nayo ihlanzekile kakhulu futhi ingenakuthola ngaphandle kwenhlanzi inamathela noma iminikelo yokudoba ethosiwe etholakala kokudla okusheshayo kokudla. I-Salmon inikeza izinhlobo eziningi ze-Omega 3 fatty acids ezihle ngenhliziyo.
Esinye isilinganiso samafayili e-salmon sinikeza ama-35 amagremu amaprotheni, amaphesenti angama-75 okubaluleka kwe-vitamin B12 yansukuzonke, kanye namazinga aphezulu amanye amavithamini B namaminerali.
Iqukethe ne-calcium encane.
Izithelo Ezintsha
Izithelo ezintsha ziyindlela enempilo yokwanelisa lezo zifiso zamakhiwane namaswidi, ngaphandle kokudla umnikelo. Gcina ifriji enezigqoko zamagilebhisi, ama-blueberries noma ama-strawberries bese ugcwalisa isitsha sesithelo ngokuphatha ama-apula, ama-apula noma ama-orang.
I-banana yinto ephelele ekudleni kokuhamba, ehlinzeka ngamaphesenti angu-33 okubaluleka kwansuku zonke amavithamini C kanye namaphesenti angu-41 wezincomo zansuku zonke eziphakanyisiwe zikavithamini B6. Ibuye iphinde ibe ne-potassium ne-magnesium.
Isaladi lesithelo lijabulisa kakhulu ukudla kwasekuseni njengoba kuyidayisi noma ubusuku bokudla ebusuku.
Sika izithelo ngokwakho kunokuba ukhethe izithelo zokupheka izithelo ezinamathanga noma izithelo ezifakwe ku-syrups ezingase zibe ne-sugar eningi engadingekile noma ezinye izithasiselo.
Yenza Ingane Yakho Yidle Ukudla Impilo
Kungakhathaliseki ukuthi ubhekene nesidlo esikhethekile noma ingane ehlala ihamba, ukwenza ingane ukuba idle impilo enhle akulula. Kodwa iminyaka engumfana ingaba nezidakamizwa zokudla, izinkinga zomzimba, nezinkinga zesisindo, ngakho-ke kubalulekile ukuqapha imikhuba yakho yokudla kwentsha.
Yidla isidlo sakusihlwa ndawonye njengomndeni noma kunini lapho ungakwazi khona. Gcina ikhaya lakho ligcwele ukudla okunempilo futhi ube yisibonelo esihle. Gcina ugxila empilweni, hhayi isisindo, futhi uvumele ingane yakho iqhaza ekusizeni ekuphekeni lapho kunokwenzeka.
Imithombo:
Umhlangano we-American Dietetic Umhlahlandlela ophelele wokudla nokudla, umhlaka 3 . (New Jersey: John Wiley & Sons, Inc., 2006).
> Izikhungo Zempilo Zesizwe: Iron
Izikhungo Zempilo Zesizwe: I-Calcium