Iinkcazo zeMiqathango yezeMpilo: Isondlo

Umxholo

• IiAmino Acids
• Iswekile yegazi
• Iikhalori
• IiCarbohydrate
• Icholesterol
• Ukuphelelwa ngamanzi emzimbeni
• Ukutya
• Izibonelelo zokutya
• Ukwetyisa
• Ii-Electrolyte
• Iintsholongwane
• Amanqatha Acid
• Ifayibha
• Abanyolukile
• Isalathiso seGlycemic
• I-HDL
• I-LDL
• Imetabolism
• Amanqatha eMonounsaturated
• Isondlo
• Isondlo
• Amafutha ePolyunsaturated
• Iiprotheni
• Amafutha agcweleyo
• Isodium
• Iswekile
• Amafutha ewonke
• Ukutshintsha kwamafutha
• I-Triglycerides
• Ukungeniswa kwaManzi

Isondlo malunga nokutya ukutya okunempilo kunye nokulinganisela. Ukutya nokusela kunika amandla kunye nezondlo ozifunayo ukuze ube sempilweni. Ukuyiqonda le migaqo yesondlo kunokwenza kube lula kuwe ukuba ukhethe ukutya okungcono.

Fumana iinkcazo ezingakumbi ngoQeqesho | Impilo Jikelele | Izimbiwa | Isondlo | Iivithamini

IiAmino Acids

Ii-amino acid zizitena zokwakha zeeproteni. Umzimba uvelisa ii-amino acid ezininzi kwaye ezinye zivela ekutyeni. Umzimba uthatha ii-amino acid ngokusebenzisa amathumbu amancinci angene egazini. Ke igazi liyabathwala emzimbeni wonke.
Imvelaphi: NIH iMedlinePlus

Iswekile yegazi

Iswekile egazini - ekwabizwa ngokuba siswekile yegazi- sesona sishukela siphambili egazini kunye nomthombo ophambili wamandla emzimbeni wakho.
Imvelaphi: NIH iMedlinePlus

Iikhalori

Iyunithi yamandla ekutyeni. IiCarbohydrate, amafutha, iprotein, kunye notywala ekutyeni nasekuseleni esikutyayo kunika amandla okutya okanye "iikhalori."
Imvelaphi: IZiko leLizwe leSwekile kunye neZifo zeDigestive kunye neZintso

IiCarbohydrate

IiCarbohydrate zezinye zeentlobo eziphambili zezondlo. Inkqubo yakho yokwetyisa itshintsha iicarbohydrate ibe yiglucose (iswekile esegazini). Umzimba wakho usebenzisa iswekile ukufumana amandla kwiiseli zakho, izicwili kunye namalungu. Igcina nayiphi na iswekile eyongezelelweyo kwisibindi sakho kunye nezihlunu xa kufuneka njalo. Zimbini iintlobo zeecarbohydrate: ezilula nezintsonkothileyo. Iicarbohydrate ezilula zibandakanya iswekile yendalo kunye neyongeziweyo. IiCarbohydrate ezintsonkothileyo zibandakanya isonka sengqolowa kunye neenkozo, imifuno enesitatshi kunye nemidumba.
Imvelaphi: NIH iMedlinePlus

Icholesterol

Ikholesterol yinyibilikisi, into efana namanqatha efumaneka kuzo zonke iiseli zomzimba. Umzimba wakho ufuna icholesterol ethile ukwenza iihomoni, ivithamin D, kunye nezinto ezikunceda ukwetyisa ukutya. Umzimba wakho wenza yonke i-cholesterol eyifunayo. Nangona kunjalo, icholesterol ikwafumaneka kwezinye zokutya okutyayo. Amanqanaba aphezulu e-cholesterol egazini anokunyusa umngcipheko wesifo sentliziyo.
Imvelaphi: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi

Ukuphelelwa ngamanzi emzimbeni

Ukuphelelwa ngamanzi emzimbeni yimeko eyenzekayo xa ungathathi into engamanzi eyaneleyo ukubuyisela ezilahlekileyo. Ungaphulukana nolwelo ngokuchama rhoqo, ukubila, urhudo, okanye ukugabha. Xa uphelelwe ngamanzi emzimbeni, umzimba wakho awunalo ulwelo olwaneleyo kunye nee-electrolyte ukuze usebenze kakuhle.
Imvelaphi: NIH iMedlinePlus

Ukutya

Indlela otya ngayo yenziwe zizinto ozityayo noselayo. Zininzi iintlobo ezahlukeneyo zokutya, ezinje ngokutya okutyiwa ngabantu abatya imifuno, ukunciphisa umzimba, kunye nokutya kwabantu abaneengxaki ezithile zempilo.
Imvelaphi: NIH iMedlinePlus

Izibonelelo zokutya

Isongezelelo sokutya yimveliso oyithathayo ukongeza ukutya kwakho. Inezinto zokutya enye okanye nangaphezulu (kubandakanya iivithamini; iiminerali; imifuno okanye ezinye izityalo; iiamino acid kunye nezinye izinto). Izongezo akufuneki ziye kuvavanyo olwenziwa ngamachiza ukuze lusebenze kwaye lukhuseleke.
Imvelaphi: Amaziko kaZwelonke wezeMpilo, iOfisi yeZongezelelo zokutya

Ukwetyisa

Ukwetyisa yinkqubo eyenziwa ngumzimba ukwahlula ukutya kube zizakhamzimba. Umzimba usebenzisa izondlo kumandla, ukukhula, kunye nokulungiswa kweeseli.
Imvelaphi: IZiko leLizwe leSwekile kunye neZifo zeDigestive kunye neZintso

Ii-Electrolyte

Ii-Electrolyte zizimbiwa kulwelo lomzimba. Ziquka i-sodium, i-potassium, i-magnesium kunye ne-chloride. Xa uphelelwe ngamanzi emzimbeni, umzimba wakho awunalo ulwelo olwaneleyo kunye nee-electrolyte.
Imvelaphi: NIH iMedlinePlus

Iintsholongwane

Ii-enzyme zizinto ezikhawulezisa ukusabela kweekhemikhali emzimbeni.
Imvelaphi: IZiko leLizwe leSwekile kunye neZifo zeDigestive kunye neZintso

Amanqatha Acid

I-fatty acid yeyona nto iphambili kumafutha asetyenziswa ngumzimba kuphuhliso lwamandla kunye nethishu.
Imvelaphi: IZiko leSizwe loMhlaza

Ifayibha

Ifayibha yinto kwizityalo. Ifayibha yokutya luhlobo olityayo. Luhlobo lwe carbohydrate. Ungayibona idweliswe kwileyibhile yokutya njengefayibha enyibilikayo okanye ifayibha engenakunyibilika. Zombini ezi ntlobo zinezibonelelo ezibalulekileyo zempilo. Ifayibha ikwenza uzive ukhawuleze ngokukhawuleza, kwaye uhlale ugcwele ixesha elide. Oko kunokukunceda ulawule ubunzima bakho. Inceda ukwetyisa kwaye inceda ukuthintela ukuqhina.
Imvelaphi: NIH iMedlinePlus

Abanyolukile

IGluten yiprotein efumaneka kwingqolowa, irye nerhasi. Inokuba kwiimveliso ezinjengevithamini kunye nezongezo zezondlo, i-lip balms, kunye namayeza athile.
Imvelaphi: IZiko leLizwe leSwekile kunye neZifo zeDigestive kunye neZintso

Isalathiso seGlycemic

Isalathiso se-glycemic index (GI) silinganisa indlela ukutya okune-carbohydrate ephakamisa ngayo iswekile yegazi.
Imvelaphi: NIH iMedlinePlus

I-HDL

I-HDL imele i-lipoproteins ezixineneyo. Kwakhona kwaziwa ngokuba yi "cholesterol" efanelekileyo. I-HDL yenye yeendidi ezimbini zeelipoprotein ezithwala i-cholesterol emzimbeni wakho wonke. Ihambisa icholesterol ephuma kwamanye amalungu omzimba wakho iye kwisibindi sakho. Isibindi sakho sisusa icholesterol emzimbeni wakho.
Imvelaphi: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi

I-LDL

I-LDL imele i-lipoproteins ezixineneyo. Kwakhona kwaziwa ngokuba yi-cholesterol "embi". I-LDL yenye yeendidi ezimbini zeelopoprotein ezithwala i-cholesterol emzimbeni wakho wonke. Inqanaba eliphezulu le-LDL likhokelela ekwakhiweni kwecholesterol kwimithambo yakho.
Imvelaphi: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi

Imetabolism

I-Metabolism yinkqubo oyisebenzisayo umzimba wakho ukufumana okanye ukwenza amandla kukutya okutyayo.
Imvelaphi: NIH iMedlinePlus

Amanqatha eMonounsaturated

Amanqatha e-Monounsaturated luhlobo lwamafutha afunyanwa kwii-avocado, ioyile ye-canola, amandongomane, iminquma kunye neoyile yomnquma, kunye nembewu. Ukutya ukutya okunamafutha amaninzi (okanye "amanqatha asempilweni") endaweni yamafutha agcweleyo (njengebhotolo) kunokunceda ukuthoba i-cholesterol kunye nokunciphisa umngcipheko wesifo sentliziyo. Nangona kunjalo, amanqatha e-monounsaturated anenani elifanayo leekhalori njengezinye iintlobo zamafutha kwaye anokuba negalelo ekuzuzeni ubunzima ukuba utya kakhulu kuwo.
Imvelaphi: IZiko leLizwe leSwekile kunye neZifo zeDigestive kunye neZintso

Isondlo

Izakhamzimba yimixube yemichiza ekutyeni esetyenziswa ngumzimba ukuze isebenze ngokufanelekileyo kwaye igcine impilo. Imizekelo ibandakanya iiproteni, amafutha, iikhabhohayidrethi, iivithamini kunye neeminerali.
Imvelaphi: Amaziko kaZwelonke wezeMpilo, iOfisi yeZongezelelo zokutya

Isondlo

Eli candelo lokufunda ligxile kukutya nakwizinto ekutyeni ezinceda izilwanyana (kunye nezityalo) ukuba zikhule kwaye zihlale zisempilweni. Isayensi yesondlo ikwabandakanya indlela yokuziphatha kunye nezinto zentlalo ezinxulumene nokukhetha ukutya. Ukutya esikutyayo kunika amandla (iikhalori) kunye nezakha mzimba ezinje ngeprotein, amafutha, icarbohydrate, iivithamini, iiminerali kunye namanzi. Ukutya ukutya okusempilweni ngexabiso elifanelekileyo kunika umzimba wakho amandla okwenza imisebenzi yemihla ngemihla, kukunceda ukuba ugcine ubunzima bomzimba osempilweni, kwaye kunokunciphisa umngcipheko wezifo ezithile ezinjengesifo seswekile kunye nesifo sentliziyo.
Imvelaphi: Amaziko kaZwelonke wezeMpilo, iOfisi yeZongezelelo zokutya

Amafutha ePolyunsaturated

Amafutha e-Polyunsaturated luhlobo lwamafutha alulwelo kubushushu begumbi. Kukho iintlobo ezimbini ze-polyunsaturated fatty acids (PUFAs): omega-6 kunye ne-omega-3. I-Omega-6 fatty acids ifumaneka kwioyile yemifuno engamanzi, efana neoyile yombona, ioyile yesafulawa kunye neoyile yeembotyi zesoya. I-Omega-3 fatty acids ivela kwimithombo yezityalo-kubandakanya ioyile ye-canola, iflakisi, ioyile yesoya, kunye ne-walnuts-kunye nentlanzi kunye neentlanzi.
Imvelaphi: IZiko leLizwe leSwekile kunye neZifo zeDigestive kunye neZintso

Iiprotheni

Iiproteni zikwiseli nganye ephilayo emzimbeni. Umzimba wakho ufuna iprotein ekudleni okutyayo ukwakha kunye nokugcina amathambo, izihlunu kunye nolusu. Ufumana iiproteni ekudleni kwakho ukusuka kwinyama, iimveliso zobisi, amandongomane, kunye neenkozo ezithile kunye neembotyi. Iiproteni zenyama kunye nezinye iimveliso zezilwanyana ziiprotheni ezipheleleyo. Oku kuthetha ukuba banikezela zonke iiamino acid umzimba ongenakuzenzela ngokwawo. Iiproteni zezityalo azigqitywanga. Kuya kufuneka udibanise iintlobo ezahlukeneyo zeeproteni zezityalo ukuze ufumane zonke iiamino acid ezifunwa ngumzimba wakho. Kufuneka utye iprotein yonke imihla, kuba umzimba wakho awuyigcini ngendlela egcina ngayo amafutha okanye iicarbohydrate.
Imvelaphi: NIH iMedlinePlus

Amafutha agcweleyo

Amafutha agcwalisiweyo luhlobo lwamafutha aqinileyo kubushushu begumbi. Amafutha agcwalisiweyo afumaneka kwiimveliso zobisi ezinamafutha apheleleyo (njengebhotolo, itshizi, cream, ice cream eqhelekileyo, kunye nobisi olupheleleyo), ioyile yekhokhonathi, isinqumelo, ioyile yesundu, ukutya okulungele ukutya, kunye nolusu kunye nenqatha lenkukhu kunye iturkey, phakathi kokunye ukutya. Amafutha anelisiweyo anenani elifanayo leekhalori njengezinye iintlobo zamafutha, kwaye kunokuba negalelo ekuzuzeni ubunzima xa kutyiwe kakhulu. Ukutya ukutya okunamafutha amaninzi kunyusa i-cholesterol egazini kunye nomngcipheko wesifo sentliziyo.
Imvelaphi: IZiko leLizwe leSwekile kunye neZifo zeDigestive kunye neZintso

Isodium

Itafile yetyuwa yenziwe ngezinto zesodiyam kunye neklorini- igama lobugcisa letyuwa yi-sodium chloride. Umzimba wakho ufuna isodiyam ukuze usebenze kakuhle. Inceda ekusebenzeni kwemithambo-luvo kunye nezihlunu. Kuyanceda ukugcina ulungelelwaniso olulungileyo lwamanzi emzimbeni wakho.
Imvelaphi: NIH iMedlinePlus

Iswekile

Iswekile luhlobo lweecarbohydrate elula. Banencasa eswiti. Iswekile inokufumaneka ngokwendalo kwiziqhamo, imifuno, ubisi kunye neemveliso zobisi. Ziyongezwa kukutya okuninzi kunye neziselo ngexesha lokulungiselela okanye lokulungisa. Iindidi zeswekile zibandakanya iswekile, i-fructose, kunye ne-sucrose. Inkqubo yakho yokwetyisa iphula iswekile kwi-glucose. Iiseli zakho zisebenzisa iswekile yamandla.
Imvelaphi: NIH iMedlinePlus

Amafutha ewonke

Amafutha luhlobo lwesondlo. Udinga inani elithile lamafutha kwisidlo sakho ukuze uhlale usempilweni, kodwa hayi kakhulu. Amafutha akunika amandla kwaye anceda umzimba wakho ukuba uthathe iivithamini. Amafutha okutya nawo adlala indima enkulu kumanqanaba akho e-cholesterol. Ayingawo onke amafutha afanayo. Kuya kufuneka uzame ukunqanda amanqatha agcweleyo kunye namafutha agqithisiweyo.
Imvelaphi: NIH iMedlinePlus

Ukutshintsha kwamafutha

Amafutha eTrans luhlobo lwamafutha olwenziwa xa iioyile ezingamanzi zitshintshwa zibe ngamafutha aqinileyo, njengokunciphisa kunye neeargarine. Ibenza bahlale ixesha elide ngaphandle kokuhamba kakubi. Inokufumaneka nakubacuki, ii-cookies kunye nokutya okutyayo. Amafutha eTrans anyusa i-cholesterol yakho ye-LDL (embi) kwaye yehlisa i-cholesterol yakho ye-HDL (elungileyo).
Imvelaphi: NIH iMedlinePlus

I-Triglycerides

I-Triglycerides luhlobo lwamafutha afunyanwa egazini lakho. Uninzi lwolu hlobo lwamafutha lunokuphakamisa umngcipheko we-coronary artery disease disease, ngakumbi kubafazi.
Imvelaphi: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi

Ukungeniswa kwaManzi

Sonke kufuneka sisele amanzi. Ukufuna okungakanani kuxhomekeke kubukhulu bakho, inqanaba lomsebenzi, kunye nemozulu apho uhlala khona. Ukugcina umkhondo wokutya kwakho amanzi kunceda ekuqinisekiseni ukuba ufumana ngokwaneleyo. Ukutya kwakho kubandakanya ulwelo oluselayo, kunye nolwelo olufumana ekutyeni.
Imvelaphi: NIH iMedlinePlus