Ukutya okusisiseko kwekati yakho yemihla ngemihla yinxalenye ebalulekileyo yokuqinisekisa impilo kunye nolonwabo lwakhe.Ikakhulu yahlulahlulwe ibe ziindidi ezimbini: ukutya kwekati kunye nokutya kwekati, kwaye ukutya kwekati kwahlulwe ngamacandelo amabini: ukutya kwekati eyomileyo kunye nokutya kwekati okumanzi.I-snacks yekati ikakhulu ibandakanya i-snacks yekati engamanzi kunye nenyama eyomileyo yekati, njl.
【Ukutya kwekati okomileyo】
Ukutya kwekati eyomileyo yeyona nto iphambili yokutya kwansuku zonke kweekati.Ityebile kwifiber, eluncedo ekucoleni iikati kunye nokuzikhupha.Inokunceda iikati zigcine ucoceko lomlomo kwaye zithintele ukubala kwamazinyo kunye nezinye iingxaki.Ukutya kwekati eyomileyo kulula ukuyigcina kunye nokusetyenziswa, okwenza kube lula kubazali bekati abaxakekile.Xa ukhetha, nikela ingqalelo kwiprotheyini kunye nomxholo wamanqatha ukuqinisekisa ukutya okunokulinganisela.
Xa ukhetha ukutya kwekati eyomileyo kwiikati, zama ukukhetha ukutya kwekati yendalo.Ukutya kwekati yendalo kuphezulu kwiprotheyini, iphantsi kwamafutha kwaye inesondlo esibanzi.Ukutya kwekati yendalo kwenziwa kwi-cereals-free cereals, inyama ephezulu kunye nezinye izithako zendalo, ngaphandle kokongezwa kweemveliso zokwenziwa kweekhemikhali, izongezo zokutya, njl. Kakade ke, iinkozo zendalo zibiza kakhulu, kodwa zihlala zihlala zikhuselekile kwaye zikhuselekile.
Eyona njongo iphambili yeenkozo eziqhelekileyo zorhwebo kukuthanda.Iinkozo zentengiso zihlala zongeza izongezo ezahlukahlukeneyo kunye nezinomtsalane, kuquka neziqholo.Olu hlobo lokutya kwekati luncinci kwixabiso, kodwa alukhuselekanga kangako, ngoko zama ukungazikhethi.
Imigaqo yesondlo yokutya kwekati
Iifomyula zokutya kwekati ziya kufakwa kuluhlu ngokulandelelana ngokwemilinganiselo yobunzima bezithako, kunye nesithako esinomlinganiselo ophezulu odweliswe kuqala.
Iikati zizidla inyama ezingqongqo kwaye zikhetha ngakumbi malunga nezithako zemveliso.Eyona mithombo yabo yamandla yiprotheyini yezilwanyana kunye namafutha ezilwanyana.Ukuba zombini zibonelelwa ngobungakanani obaneleyo, iikati zinokuphila ngokusempilweni ngaphandle kweecarbohydrates konke konke.Ngoko ke, xa ukhetha ukutya kwekati, landela umgaqo wenyama > umgubo wenyama (inyama egayiweyo) > amaqanda > iziqhamo nemifuno > iinkozo.Xa uthenga ukutya kwekati, unokuqwalasela imeko yenyama yekati okanye udibane nodokotela wezilwanyana ukuze uqinisekise ukukhethwa kwezinye izithako zesondlo ukuqinisekisa ukuba ikati ifumana isondlo esipheleleyo.
①Umthamo weprotheyini ekutyeni kwekati sesinye sezalathi ezibaluleke kakhulu zesondlo.Umlinganiselo weprotheyini yokutya kwekati eyomileyo ngokuqhelekileyo i-30% -50%, esetyenziselwa ukukhula kwemisipha kunye nokunikezelwa kwamandla.Umlinganiselo weprotheyini efunekayo ekutyeni kwekati yabantu abadala akufanele ibe ngaphantsi kwe-21%, kwaye ekudleni kweekati akufanele kube ngaphantsi kwama-33%.Ukuphakama umlinganiselo, ufanelekile ngakumbi kwiikati ezincinci, ezisebenzayo.Iikati ezizizilwanyana ezizidlayo zifanelekile kwiiprotheyini ezisekelwe kwizilwanyana.Ukunciphisa umxholo weprotheyini yesityalo, kungcono.Unokujonga uluhlu lwezithako ukuze uqinisekise ukuba ukutya kwekati kufanelekile.
② Amafutha yenye yemithombo ebalulekileyo kwiikati ukufumana amandla.Amafutha ekudleni kwekati eyomileyo ngokuqhelekileyo athatha i-10% -20% kwaye asetyenziselwa ukugcina amandla kunye nokubonelela.Nangona iikati zinokutya ukutya okunamafutha amaninzi, umxholo ophezulu kakhulu unokukhokelela ngokulula kwi-folliculitis (i-black chin luhlobo lwe-folliculitis), ukukhuluphala kunye nezinye iingxaki ezingenampilo.Ngoko ke, ngokwemeko yekati, khetha umxholo ofunekayo wamafutha.Ukuba kuyimfuneko Ukutya kwekati okunamafutha amaninzi kuyacetyiswa ukuba kutyiwe ixesha elithile kwaye kungatyiwa ixesha elide.
③ Iikati zinokugaywa okuphantsi kweecarbohydrates, ngoko umxholo wekhabhohayidrethi ekutyeni kwekati kufuneka ugcinwe usezantsi kangangoko.
④Umxholo wefiber ekrwada ngokuqhelekileyo yi-1% -5%, kwaye umsebenzi wayo oyintloko kukukhuthaza ukugaya.Kwiikati, kunokubangela ukugabha kweebhola zeenwele.
⑤Umxholo we-taurine kufuneka ubuncinci ube yi-0.1%.I-Taurine yenye yezona zondlo ezibalulekileyo kwiikati kwaye zibalulekile kwimpilo yazo ye-retinal.Ngoko ke, xa ukhetha ukutya kwekati, qiniseka ukuba iqulethe i-taurine eyaneleyo, ubuncinane i-0.1%.
I-Taurine iya kugcina kwaye ikhuthaze ukukhula kwe-retina yekati, kwaye ukunqongophala kwexesha elide kunokubangela ukuba iikati zihlupheke ngenxa yokungaboni ebusuku.
【Ukutya kwekati okumanzi】
Ukutya kwekati emanzi kuqulethe ukufuma okuphezulu kwaye incasa kufutshane nokutya okutsha, ke iyathandwa ziikati ezininzi.Ukufuma kwayo kunceda iikati zigcine ukulungelelana kwamanzi emzimbeni kwaye kulula ukutyiwa, oko kuyenza ilungele iikati ezinomdla okhethekileyo.Xa ukhetha ukutya kwekati okumanzi, nikela ingqalelo ekukhetheni iimveliso eziphezulu kunye nokuphepha izithako ezingathandekiyo ezifana nezongezo kunye nemibala eyenziweyo.
① Ikati enkonkxiweyo: Eyona ixhaphakileyo kwaye ithengwa kakhulu ngabanini beekati.Ukugqiba umgangatho wekati yokutya okusemathinini, kufuneka uqale uhlolisise umxholo wenyama.Iikati zizilwanyana ezidla inyama, kwaye ukutya okunkonkxiweyo okuthandwa ziikati kufuneka kube nomxholo owaneleyo wenyama.Ukuba yinyama ecoliweyo, okanye inyama enkonkxiweyo eyenziwe ngentsalela, iikati azinakuthanda ukuyidla.Kwikati elungileyo enkonkxiweyo, isithako sokuqala kuluhlu lwesithako kufuneka sibe yinyama, intsalela yiprotheyini ekrwada, amanqatha asasazwa ngokufanelekileyo, kwaye aqulunqwe zizinto zomkhondo.
Okwesibini, kuxhomekeke kumthamo wamanzi.Ukutya okumanzi okunkonkxiweyo kukulungele ngakumbi ukufunxa kwekati yesisu kwaye akuyi mthwalo kwikati.Ukutya okumanzi okusemathinini okunomxholo ophezulu wenyama kunokusetyenziswa njengokutya okuphambili kwemihla ngemihla okanye i-snacks yekati yokuzonwabisa.Inokuphinda izalise amanzi.Enye ingasetyenziselwa iinjongo ezininzi.Ithandwa kakhulu kwiikati kunokutya okucocekileyo kwekati okanye i-snacks ecocekileyo yekati.
Ekugqibeleni, kufuneka uhlolisise ngokucophelela izithako ezongezelelweyo.Izongezo zinokuphucula incasa yokutya okusemathinini kunye nokwandisa ubomi beshelufu.Nangona kunjalo, ukusetyenziswa ngokugqithisileyo akulungile kwiikati.Musa ukuthenga ukutya okunkonkxiweyo kunye nezongezo ezininzi, ngakumbi iikati ezitya iikati ezinkonkxiweyo njengokutya kwazo okuphambili kwemihla ngemihla.Zama ukuthenga iikati ezinkonkxiweyo ezinezongezo ezimbalwa okanye ezingenazo.
②Miao Xian Bao: umxholo ophantsi, isobho esityebileyo, ukhetho olungcono xa uphuma kwaye udlala, kulula ukuthwala, ukubuyisela ubunzima bokutya kwekati kunye namanzi, ukwenza ukuhamba kube lula.
[Ukutya kwekati yasekhaya kunye nokutya kwekati]
Abanye abanini beekati bakhetha ukutya kwekati yasekhaya okanye i-snacks yekati.Ukutya kwekati yasekhaya kufuneka kusebenzise inyama entsha kangangoko kunokwenzeka, njengenkukhu epheleleyo, inyama yenkomo, inyama yehagu kunye nezinye iinyama kunye neekherothi, iitapile, ioyile yeentlanzi kunye nezinye izixhobo.Xa usenza ukutya kwekati okanye i-snacks yekati, kufuneka uqonde umlinganiselo wezondlo zekati kwaye ungeze izondlo ezifanelekileyo zokuqinisekisa iimfuno zesondlo zekati.Zama ukwenza amashwamshwam cat eyenziwe ekhaya ecocekileyo inyama jerky cat, ezifana ibele yenkukhu, inyama yenkomo, idada, etc. Olu hlobo jerky ingabhaka nje, nto leyo eqinisekisa nje isondlo inyama, kodwa akubangeli nezinye. iingxaki zempilo.
【inyama eluhlaza】
Inyama ekrwada kunye namathambo kokona kutya kucetyiswayo kwekati, kuba ukutya okusisiseko kweekati yinyama kunye neenkukhu.Okona kutya kukrwada kutsha kukutsha, amadada, intlanzi, njalo njalo, kubandakanywa igazi, amalungu angaphakathi kunye namathambo.Abanini beekati banokuzama ukuzikhenkceza kangangeeyure ezingama-24 baze emva koko bazikhenkce ukuze iikati zabo zitye.Nika ingqalelo ekongezeni ngokwaneleyo i-taurine, kwaye udibane nogqirha wakho wezilwanyana rhoqo.Nika ingqalelo kwimiba yokubulala iintshulube
【Amashwamshwam ekati】
Kukho iintlobo ezininzi zokutya kwekati, kuquka i-snacks yekati engamanzi, i-snack yekati eyomileyo, i-biscuits yekati, i-snacks eyomileyo yekati, njl njl. Njengesongezelelo sokutya kwekati kunye nemveliso yokuzonwabisa yemihla ngemihla, i-snack yekati yokukhetha ibe yingxaki kwikati. abanini, kodwa kungakhathaliseki ukuba yeyiphi na umnini okanye ikati ekhethayo, landela imigaqo esisiseko kwaye ungakhetha ukutya okumnandi kunye okunempilo kwekati.
Nika kuqala izithako zendalo: Xa ukhetha i-snacks yekati, zama ukukhetha iimveliso ezinenyama ecocekileyo yendalo njengeyona nto iphambili ekrwada, kwaye ujonge ngokucophelela uluhlu lwesithako ukuphepha izongezo ezenziweyo kunye nezithako zemichiza.Njengekati edla inyama, inyama entsha nesempilweni iluncedo ngakumbi kwimpilo yekati.Ukunciphisa ukusetyenziswa kwe-snacks yekati kunye nezongezo ezininzi.
Ityuwa ephantsi kunye neswekile ephantsi: Iikati zinamathumbu abuthathaka kunye nesisu, kwaye ukutya okungafanelekanga kunokubangela i-gastroenteritis ngokulula.Ngoko ke, xa ukhetha i-snacks yekati, qwalasela ityuwa okanye umxholo weswekile kwimveliso.Khetha ikakhulu iimveliso ezinetyuwa encinci okanye ezingenatyuwa.Umxholo weswekile uphantsi.Ukuba ufuna ukuncedisa Ukulandelela izinto, unokukhetha i-snacks yekati eyenziwe yinyama, imifuno kunye neziqhamo.
Ukungcamla kunye nokutsha: Iikati zinencasa ekhethiweyo, kunye nokutya okutsha kwekati kunokuvusa umdla wabo wokutya.Ngoko ke, xa uthenga i-snacks yekati, nikela ingqalelo ukujonga umhla wokuvelisa kunye nokuba imveliso isanda.Khetha amashwamshwam ekati anencasa entle kunye nokutsha okuphezulu ukuqinisekisa ukuba ikati yakho iyonwabele impilo
I-snacks yekati esebenzayo: Ukuze kusebenze kakuhle iikati, ezinye ii-snacks zekati ziya kongeza izondlo ukwenza i-snacks yekati esebenzayo, njengokukhuthaza umsebenzi wesisu, ucoceko lomlomo, ukukhuthaza ukukhutshelwa kweenwele zebhola, njl. iikati.Khetha imveliso efanelekileyo.
Ukutya okuphakathi: Amashwamshwam ekati kufuneka asetyenziswe njengembuyekezo okanye amashwamshwam ngamaxesha athile.Ukutya ngokugqithisileyo akukhuthazwa ukuba ugweme ukuchaphazela ukugaya kwekati kunye nokutya okunesondlo kokutya okusisiseko.
Ngamafutshane, xa ukhetha ukutya kwekati kunye nokutya kwekati, kufuneka uqwalasele ngokubanzi izinto ezifana neemfuno zesondlo sekati, ukhetho lomntu ngamnye, kunye nomgangatho kunye nezithako zemveliso ukuqinisekisa ukuba ikati ifumana isondlo esilungeleleneyo kwaye inandipha ukutya okumnandi.
Ixesha lokuposa: Mar-21-2024