Wonke umntu unako "ukumpumputhe" umzimba wakhe, ngenxa yento ethile, oku kufuna uncedo lwabaqeqeshi kunye nesondlo esifanelekileyo. Emva koko, ukuba awuyi kutshintsha indlela yakho yokugcoba, yonke imizamo iya kuhamba. Ngoko, ungadla njani ngokufanelekileyo xa wenza ukufaneleka nokudanisa?
Umthetho wokuqala kunye nolula, omele uthathwe kwimizuzu yokuqala - ukukhishwa kwamnandi kunye nomgubo. Ukongeza kwelokuba iimveliso ezinjalo ziwonakalisa isibalo, nazo zinefuthe elibi kumgangatho wangaphakathi wamazinyo nomzimba wonke.
Ukulungisa ngokufanelekileyo ukutya.
Oogqirha abaninzi bacebisa ukuba bangadli ukutya okuthosiweyo. Akukuphela nje ukuba akunakuluncedo kumzimba, ngokunjalo nakwixesha lokutshiza izinto ezinobungozi eziyingozi. Kufuneka ukuba udle ukutya okuluhlaza okanye upheke, kwaye unokupheka izitya kwi-microwave okanye kwi-grill.
Ewe, konke oku akuyona into enhle kakhulu, kodwa luncedo kakhulu. Abaninzi bongeza kwi-mayonnaise yokutya, i-ketchup okanye ukhilimu omuncu, kodwa musa ukwenza oku. Ngaphezu koko, izongezo zingatshintshwa, umzekelo, kunye ne-soy sauce, ijusi ye-lemon okanye i-oyile yemifuno. Ngokubanzi, sebenzisa zonke izongezelelo zeekhalori eziphantsi.
Isidlo sakusasa.
Isidlo sakusasa siyisidlo sokuqala esiqala ngalo. Iingcali zicebisa ukuba zingenzi umlinganiselo wokutya kunye nekomati yendabuko yekhofi kunye namasketi. Inyaniso kukuba ngobusuku bonke umzimba uthatha zonke izondlo ezifunekayo kunye nezixhobo, ngoko kusasa kufuneka ukuba "i-refuel". Ngokwokutya okudliwe, ukutya kwasekuseni kunokuthelekiswa kuphela nokutya emva kokuzivocavoca. Ukuba akukho nxiliso kusasa, ngoko unokuzama ukubeka indawo yokutya okuqinileyo kunye nokutya okutywala. Ngokomzekelo, endaweni yamaqanda, i-cottage shiese okanye i-oatmeal, kwanele ukondla i-yoghurt, i-kefir okanye i-muesli, igcwele ubisi.
Thatha izongezelelo zempilo.
Ukutya rhoqo, nokuba ukulinganisela, akusoloko kunceda ekufezeni injongo efunwayo. Abanye abantu banobuthathaka emzimbeni wabo, onokulungiswa ngoncedo lwezonyango zokuncedisa.
Phakathi kobuthakathaka be-vitamin, wonke umntu, ngaphandle kokunye, uncetyiswa ukusebenzisa i-vitamin-mineral complex. Kulabo ababandakanyekayo kunye nokudansa ngokufanelekileyo, i-carbohydrates, iiprotheni, i-amino acids kunye namafutha ahlukeneyo enqwelisayo ziya kuhambelana.
Phuza amanzi amaninzi.
Abaninzi bazama ukunciphisa ubunzima ngokuthatha iindidi ze-diuretics okanye ukutyelela i-sauna. Oku kungalunganga kwaye kuyingozi.
Wonke umntu uyazi ukuba umntu u-80% wamanzi. Ukungabi nalokhu kwamanzi kukhokelela ekubeni i-balance-electrolyte ibhalansi iphazamiseka, apho izinto zamaminerali eziyimfuneko zomzimba zihlanjululwa ngaphandle kwayo. Ukongezelela, ukuba awugqibi amanzi okwaneleyo emva kokuvuthwa okanye ukudansa, oku akunakunceda ukususa iproduct - i-lactic acid - evela emzimbeni emva koqeqesho.
Akufanele usela iziphuzo ze-carbonate, njengoko zicasula i-mucosa yesisu, ubisi, ngenxa yokuba abanye abantu ababi kakuhle, kwaye i-juices, ngokuyisiseko, iquka i-concentrates kunye noshukela, eziguqulelwe zibe ngamafutha amaninzi.
Amanzi amabhodlela amancinci ayinalo iikhalori, ayithathi amandla ukuyigaya, kwaye i-surplus iyakususwa emzimbeni ngokukhawuleza kwaye ngokukhawuleza. Iingcali zincoma ukusebenzisa ubuncinane ilitha ngosuku, kodwa bhetele, eqinisweni, ezimbini.
Musa ukusela utywala.
Ngokuqinisekileyo, wonke umntu uyazi ukuba utywala kulula ukuyisebenzisa, kodwa xa wenza ukufaneleka okanye ukudansa, kunokukhokelela ekudleni. Inyaniso kukuba utywala ngokwawo luyi-caloric. Ukusela enye iglasi, umzekelo, ubhiya ngaphezu kweekhalori, unokufumana ukwanda kwondlo kwaye, ngenxa yoko, udle ukutya okungaphezulu okungabalulekanga. Ndikholelwe, kuya kukwazi ukuzisola oku kusasa.
Ukugqoka ukutya nawe.
Ukuba ugqiba ukubandakanyeka kwimpilo okanye ukudansa, ngoko kufuneka nje ugcine imeko elula: ukutya iziqendu 6 okanye ama-7 ngosuku. Oku kuyimfuneko ukuze kugcinwe amandla kumini. Ukwenza njalo rhoqo ekhaya ngezinye iindlela akukho ndlela. Abanye basebenzisa ii-cafes ezahlukeneyo kule njongo, kodwa kungekhona into yokuba uya kuhanjiswa ngokutya ngokuthe ngqo. Unokutyelela iintsimbi ze-sushi, kodwa zibiza kakhulu. Kukho isisombululo esilula kule ngxaki - ukutya kunye nawe. Ukwenza oku, ungasebenzisa izitya zaseplastiki zaso nasiphi na isimo kunye nobukhulu. Phantse zonke ivenkile zithenga.
Ungadli ngokutya ngokuhlwa.
Lo mgaqo awusebenzi kumaxesha apho iseshoni yoqeqesho ihlelwe ngokuhlwa, kuba ukutya emva kweseshoni kufuneka kube nzima. Kungcono kusihlwa ukubuyisela izitya zangasese zomdaka (i-pasta, iifatata) kunye nemifuno. Baya kunceda umzimba ukuba uzalise kwaye ufumane zonke iivithamini eziyimfuneko.
Indlela ejongene nayo yokukhetha imveliso.
Ngoku, kwiitrhefti zamavenkile, iintlobo ezininzi zeemveliso ezigqityiweyo zivele kwiibhokisi ezintle kunye ezikhanyayo. Kodwa musa ukubagxotha kwibhaksi. Abaninzi bacinga ukuba lula kunye nokukhawuleza ukupheka izitya ezinjalo zidibanisa kakhulu, kodwa ngexesha elifanayo kubalulekile ukuba ukhumbule ukuba iimveliso ezigqityiweyo eziqhelekileyo aziyinto engokwemvelo, kwaye ngoko yingozi kumzimba. Amadaka, inyama yokubhema kunye ne-sausages ezithandayo zingashenywa ngokukhuselekileyo ngemveliso engokwemvelo. Ugxininiso lufanele lube kwimifuno, inantambo, okusanhlamvu, imbewu, amaqanda kunye nemveliso yamachiza ephantsi. Ukuba, nangona kunjalo, isandla sifinyelela kwibhokisi enombala, ngoko kuyafuneka ukuba uqhelane nokubunjwa. Ukuba kukho amaninzi amanqatha, ushukela okanye ityuwa kuwo, kuyafaneleka ukuyeka ukuthenga.
Ewe, zonke iindlela ezi ngasentla, ziza kunceda umzimba kwaye uncede uphendule umbuzo wokutya ngendlela efanele xa ufuna ukuqina nokudansa. Uya kukuhlawulela ngesimo esihle kunye nombono obalaseleyo kwisibuko. Kubo bonke abo baphelele emzimbeni okanye ukudansa, oku kutya kuza kunceda ukugcina amandla kunye nokuhlaselwa kwimihla yonke.