Khawuleza ngokutya
Musa ukuyibeka emva kwexesha elizayo. Umzimba ube nexesha lokutya ubuninzi bokudliwa ngaphambi kokuba ulale, isidlo sokugqibela kufuneka senzeke ngaphandle kweeyure ezingama-3 ngaphambi kokulala. Iimvuno zitsalwa imizuzu eyi-15-20, iziqhamo - imizuzu engama-20-40, isisitya - ukusuka kwiyure, inyama - ukusuka kwesinye nesiqingatha (inkukhu) ukuya kwiiyure ezingama-4-5 (ingulube).
Yidla oko uthenge kwaye uphekwe
I-Stewed, i-fried, inyama egxwebileyo ngisho nasefrijini igcinwa kakhulu, iphela 1-2 iintsuku. Isaladi ezenziwe ngokulungelelweyo - iintsuku ezi-3-5, amaqanda aphekiweyo abilisiwe, ham kunye nebhekoni - iveki. Kucebise ukupheka imifuno emnandi, intlanzi kunye neenkukhu ngosuku olulithengileyo ngalo, kwisithuba sokugqibela, ushiye kude kube ngomso.
Phuza iiteksi zakho
Ukwenza oku kusela okulungileyo kuwe, yenza umnyama ngomzuzu, uluhlaza kumasekhondi angu-10-15. Ukulisela ngokukhethekileyo phakathi kwemizuzu engama-30 yokuqala, ngoko kuya kuba nefuthe eliphezulu le-toning.
Beka imifuno kunye nemifuno kwisaladi
Musa ukubenza bahlale "balinde" kwibhodi yokusika. Kunoko, nqunqa (imifuno ibhetele nje yaphulwa ngesandla) phambi kokuba usebenze isitya kwitafile. Ngaloo ndlela, ugcina ubuninzi be-vitamin C, ephosa ngokukhawuleza emoyeni.
Musa ukukhawuleza ukuba udle oko kukusetyeni yakho
Ivakalelo lokuxhamla lenziwa ngamabini amabini: ukuvakalelwa kwisisu kunye nokwanda kwinqanaba lesetyhu egazini, apho ingqondo iya kuthatha imizuzu engama-20 emva kokubeka iqela lokuqala emlonyeni wakho. Akusiyo into yokuba izondlo zicebisa ukuba zidla ngokukhawuleza kwaye zicinge, ukuze "ungakhethi" etafileni.
Thatha ukutya
Intlanzi (kuxhomekeke kubukhulu) ukupheka imizuzu eyi-15-30, inkukhu - ubuncinane imizuzu engama-40, umvundla kunye nenkomo - ukusuka kwiyure eli-1. Isibindi siya kulungeleka ngokukhawuleza: kwimizuzu eyi-10-15 kuphela, kamva - ingulube: kufuneka iphekwe ubuncinane iiyure eziyi-1.5.
Ngokuhamba kwesikhathi, ube ne-snack phakathi kokutya
Ukususela kwisidlo sokutya kufuneka kudlule iiyure ezingama-3-5. Eli lixesha elifanelekileyo lokugcina inqanaba elinqabileyo le-glucose egazini.
Yidla ukudla kwasekuseni
Yaye ungayinqabeli le sidlo, nokuba uyaphumelela kwaye uphelile emsebenzini. Phakathi kwesidlo kunye nesidlo sakusihlwa akufanele kuthathe iiyure ezili-12. Ngeli xesha, umzimba ngokungabikho kokutya kuya kuphuma kwi-glycogen kwaye uqale ukusebenzisa ezinye izixhobo zamandla: iiprotheni zeemisipha, igazi, amathambo esifuba. Susa inyama kwi-pan yokucima ukuba ufuna ukuba lihlale libomvu ngaphakathi. Okokuqala, "nqabela" isiqwenga esivela kumacala amabini ngomzuzu 1, emva koko, emva kokunciphisa umlilo, pheka imizuzu 2-3. I-steak steak ephakathi-imizuzu emi-3, ukuze kube nexesha elihle-emizuzu emi-5.
Hlala etafileni ngokukhawuleza ulambile
Sivame ukudibanisa lo mva ngonxano, ngoko kuqala usela isilazi yamanzi uze ulinde imizuzu eyi-10. Ngeli xesha, i-liquid ishiya isisu. Ngaba ulambile? Ngoko, ngokwenene lixesha lokuluma ukutya!
Khangela inyama ebilisiwe kwitheyibhile
Ukwenza kube mnandi kwaye ujongwe, mnike imizuzu engama-10 ukulala emlonyeni. Ukuba ubhaka inyama yengulube, inyama yenkomo, i-veal okanye inkukhu, yenze "iphumle" malunga nemizuzu engama-10 ukuya kwimizuzu eyi-15, ukuyifaka ngokufanelekileyo kwi-foil. I-yogurt enomlilo, ukuba ufuna ukukholisa iindwendwe nge dessert enomnandi nelula. Beka kwifriji nge-1.5 iiyure ngaphambi kokutya. Faka ama berries kunye neziqhamo, ukuba ufuna ukubeka kwixesha leKrisimesi etafileni. Isitya esiqhotyoshelweyo sesidlo saseJamani sidinga ukulungiselela ixesha elide. I-strawberry yokuqala iyifumana kwi-pot ngeenyanga ezi-6, ngoJuni kwaye inyanga ifakelwe, ngaphambi kokuba i-cherry, i-plums, i-apricot, iipereyiti ibeke phezu kwayo.