Ukhondo ndi sayansi yomwe imaphunzira kukhudza zinthu zosiyanasiyana zachilengedwe pa moyo wa munthu. Ukhondo waukhondo ndi nthambi ya sayansi yomwe imapangitsa kuti phindu likhale lothandiza. Izi zikutitsimikizira kuti chakudya chathu chikhale chotheka.
Ku ukhondo wa zakudya za anthu, mukhoza kumaphatikizapo mfundo iliyonse yokhudzana ndi zakudya . Izi, kuphatikizapo, ndi zakudya zowononga, ndi zakudya zothandizira, komanso boma la chakudya, komanso zambiri.
Mtengo wa caloric
Ngati mwasankha kuyanjana moyo wanu ndi ukhondo ndi chikhalidwe cha zakudya, muyenera kuyamba ndi zakudya. Zakudya za tsiku ndi tsiku zimayenderana ndi ndalama zake. Zakudya zamtundu wa caloric ziyenera kulumikizana ndi kugonana, ntchito, zaka, zochitika za thupi.
Munthu yemwe amachita nawo masewera olimbitsa thupi amagwiritsa ntchito mphamvu zowonjezera (ndipo kotero amakhala) kuposa munthu wamba. Mphamvu ya chakudya cha amayi nthawi zonse ndi 15% kuposa ya amuna, ndipo izi sizitengera ntchito, koma ndi njira zochepetsera mphamvu zamagetsi. Pa nthawi yomweyi, panthawi yoyembekezera ndi lactation, zosowa za thupi lachikazi zimakula kwambiri, pamodzi ndi caloric.
Mphamvu yamagetsi imayesedwa mu kilocalories, kutanthauza kuchuluka kwa mphamvu yotulutsidwa pamene ikuyaka.
Pochita zochepa za thupi - 25 kcal / kg.
Pafupifupi katundu ndi 30 kcal / kg.
Mtolo wamtundu - 35-40 kcal / kg.
Othamanga ndi akatswiri - 45-50 kcal / kg.
Kuchuluka ndi kuchuluka kwa zakudya
Chinthu china chotsatira mu ukhondo wa anthu ndi kuwerengera kwa zakudya. Zakudyazi ziyenera kuphatikiza mapuloteni, chakudya, mafuta, mavitamini, mavitamini - zonse zigawo zikuluzikulu, popanda chokha, "mafuta ovulaza" chakudya kapena mafuta.
Mapuloteni abwino, mafuta, chakudya - 1: 1: 4.
Pankhani ya mchere, zonse zimakhala zovuta kuno, chifukwa zimayenera kubwera mwamphamvu, ndipo izi ndi mitundu 60. Zina mwazo ndi majekiti ndi ma microelements (omwe sayenera kupitirira 1 mg / kg). Ngati chimodzi mwa mchere sichifika, chimbudzi chimatha.
Ndi kusowa kwa mavitamini, thupi limayamba kusonyeza zizindikiro za kuchepa, komwe kungatchedwe kuchepa kwa magazi. Mwachidule, kusowa kwa vitamini kulikonse kumayambitsa kuchepa kwa kukula, kukonzanso, kuchepa kwachangu, kukula kwa matenda opatsirana.
Kufalitsa chakudya patsiku
Ukhondo wachitetezo umafunikanso kudya, ndiko kugawidwa kwa chakudya masana ndi chiŵerengero cha zakudya zopatsa thanzi. Momwemo, pali chakudya 6 pa tsiku. Koma mwachizoloŵezi, chinthu chachikulu ndi chakuti nthawi yosiyana pakati pa chakudya sichidutsa maola 4, lamulo ili likugwiritsidwa ntchito ku mitundu yonse ya anthu.
Chakudya cham'mawa chiyenera kukhala ndi 25-35% ya makilogalamu tsiku ndi tsiku, masana - pafupifupi 40%, ndi chakudya - 20-25%.
Pa nthawi yomweyi, chakudya cham'mawa ndi gawo lofunika kwambiri la chakudya, chifukwa nthawi ino malo opangira mphamvu amagwiritsidwa ntchito pa tsiku lonse la ntchito. Ndipo chakudya chamadzulo (mosiyana ndi chomwe chiri kwa anthu ambiri) ndi chakudya chophweka chimene chimabweretsa mphamvu yotayika. Mndandanda wa chakudya chamadzulo ayenera kukhala ndi chakudya chosavuta kudya, chomwe sichimakondweretsa njala kapena dongosolo la manjenje. Inde, chakudya chamadzulo chiyenera kukhala pasanathe maola awiri asanagone.
Ukhondo wa kuphika
Ndizosatheka kunena za ukhondo, chifukwa kunyalanyaza izi
Choyamba, mankhwalawa ayenera kutsukidwa, ziribe kanthu momwe angakhalire oyeretsa komanso akukula.
Chachiwiri, masiponji ndi zimbalangondo zotsuka mbale, matebulo, malo ogwirira ntchito ayenera kusinthidwa nthawi zambiri, chifukwa m'mabakiteriya awo amvula amayamba kwambiri.
Chachitatu, supuni yomwe yakhala mkamwa mwathu sayenera kusamukira ku poto wamba. Izi zikutanthauza kuti ngati mukuphika, mumayesera kudya, salinity, sharpness, kugwiritsiridwa ntchito supuni muyenera kutsukidwa, ndipo musabwerere mu chidebe.