Umsebenzi, ukuzithengisa kunye neendlela ezilungileyo zokudlala - kuba ezininzi iphupha elibonakala lingenakufumaneka. Akusiyo imfihlo ukuba isiseko sempumelelo siyinkqubo efanelekileyo yokutya okunempilo kunye nemithwalo efanelekileyo yemidlalo. Ukutya kunye nemidlalo kuphumelele kuphela ukuba ezi zimbini zidibene ngokuchanekileyo.
Ukuba unquma ukulandela indlela yokuphila enempilo, ungalibali - uqeqesho luya kusebenza kuphela xa udla ngokufanelekileyo. Ngoko, yintoni, nini kwaye kukuphi na ukufunwa kukutya ukuze ufezekise isimo esifaneleko somfanekiso wakho? Cinga indlela yokutya ngokufanelekileyo xa wenza impilo.
Okokuqala , ixesha. Ukutya kufanele kufane ne-regimen yoqeqesho. Ukuba umnqweno wakho kukunciphisa umzimba, kucetyiswa ukuba ungadli ngaphandle kweeyure ezingama-2-3 phambi koqeqesho kwaye kungekudala emva kweeyure ezingama-3. Ukuzalisa isisu ngokukhawuleza phambi kweeklasi, uya kuphazamisa inkqubo yokugaya, kwaye kuya kuba nzima ukujongana nayo. Imisipha iya kufuna ukuphuma kwegazi, kodwa isisu sokugaya ifuna ukunyuka kwegazi. Ngenxa yoko, kuya kuba ncinane kakhulu ukusetyenziswa koqeqesho. Nangona kunjalo, akukho imfuneko ukuqala uqeqesho kwisisu esingenalutho. Ukwanda okwenziwe kwintsebenzo kubangela u-hypoglycemia - ukwehla kwinqanaba le-carbohydrates emzimbeni, okukhokelela ekutheni utywabile kwaye ude uphelelwe amandla. Ngoko ke, okukhethwa kukho kukuthatha ukutya okunomdla we-carbohydrate (imifuno, okusanhlamvu, isinkwa esipheleleyo sesonka) 2-3 iiyure ngaphambi kokuqala kwemidlalo.
Emva kweeklasi, ukutya akukhuthazwa ngaphandle kokuba uzama ukwakha imisipha. Emva kwemithwalo eninzi kwimisipha, iprotheni esebenzayo iyaqala, ngenxa yoko ukunyuka kwesisipha. Ngoko ke, kucetyiswa ukuba ungadli ukutya okungenani iiyure ezimbini emva koqeqesho. Qiniseka ukuba uphuze amanzi ngexesha lokuzivocavoca. Oku kukhawuleza ukukhawulelana kunye nokupheliswa kwemveliso yehlazo, kuphucula ukucutha. Nika amajezi amnandi kunye ne-soda ngokuphathelele amanzi ahlambulukileyo.
Okwesibini , ukubunjwa. Ukutya emzimbeni kuphenduka amandla. Ngoko ke, ukutya kufuneka kulungelelanise. Oku kuthetha ukuba ekudleni kufuneka ukuba kubekho iiprotheni, amafutha kunye nama-carbohydrate kumlinganiselo we-1: 0.8: 4 (amaprotheni / amafutha / i-carbohydrate).
Iiprotheni "izinto zokwakha" zomzimba, ngenxa yokuba ziyingxenye yazo zonke iiseli zayo. Iiprotheni zenza izicubu ezinjengesikhumba, izihlunu, iinwele kunye nezipikili. Ukuba umzimba awunayo iprotheni, iinkqubo zokubola ziqala ukubeka phambili kwiinkqubo zokuqala. Izicubu azibuyiselwa, ukukhathala, ubuthathaka buqokelelwa, ukukhuseleka kukuphelelwa amandla, ukukhubazeka kwengqondo kuncitshiswa. Imfuno yansuku zonke yeprotheni ayinkulu kakhulu - malunga nama-gram 50 ngosuku. Iprotheni ingaba isilwanyana okanye imifuno. Iprotheni yezilwanyana iqukethe inani elikhulu le-amino acids. Zizo zonke iintlobo zenyama, intlanzi, iinkuku, ubisi kunye nemveliso yobisi, amaqanda. Iprotheni yemifuno inexabiso eliphezulu lezinto eziphilayo. Le miqolo, ilayisi kunye neyezilimo.
I-carbohydrates iyona mthombo omkhulu wamandla omzimba. Olu hlobo "lwephesolli", oluyimfuneko yokuphila okusebenzayo. Ukongeza, bayanelisekisa indlala. Kubantu ababandakanyekayo kwimidlalo, isidingo sama-carbohydrates sanda. Nangona kunjalo, oku akuthethi ukuba ungadla ishokoleta, iigwele kunye nesonka esimhlophe ngeekhigram, ukuba udlala kwimidlalo. Ezi mveliso ziqulethe inani elikhulu lamafutha kunye noshukela, ezifakwe kwiivenkile zokutya. Ukwenza ukusetyenziswa kwamandla emva kokuzivocavoca, yidle izithelo, imifuno, isinkwa esingqolowa esipheleleyo, okusanhlamvu. Zama ukutya okungenani iintsuku kunye nemifuno emihlanu ngosuku.
Amafutha - nawo ungumthombo wamandla kwaye ayimfuneko emzimbeni wethu, tk. negalelo kwi-vitamins A, D, E ne-K. Musa ukoyika igama elithi "amafutha" - khumbula ukuba ama-acids angenayo i-unsaturated ayikwazi ukuveliswa ngumzimba, kwaye ngokwenene ayanciphisa umgangatho we-cholesterol egazini kunye nokukhusela izifo ze-cardiovascular disease, ukuphucula imetabolism. Misela kuphela ukusetyenziswa kweoli. Nelisa izidingo zomzimba wemihla ngemihla ngokutya amafutha omhlaza (umnquma, i-sunflower, i-oil seed pump). Susa ezinye iifom zokutya kwakho - ukhethe intaka ephantsi e-fat instead of meat and sausage. Ukupheka kwi-cookware engekho yentambo okanye i-steamed.
Iivithamini kunye neemaminerali zibalulekile ekusebenziseni umzimba ngamandla. Ukungabikho kwabo kubangela ubuthathaka obuthakathaka, ukubuthathaka komzimba, ukuphazamiseka kwesimo somzimba. Umzimba awukwazi ukuvelisa amaminerali okanye iivithamini. Ngako oko, ukutya kwakho kufuneka kufake inani elikhulu lezityalo kunye nemifuno, inyama kunye nentlanzi, i-grains epheleleyo kunye nemveliso yobisi. Akuyi kuba yinto engafanelekanga ukusebenzisa ii-multivitamin ezizodwa izakhiwo.
Okwesithathu , inombolo. Ngeke ufezekise ifom yezinto ezifunwayo ukuba uyidla ngokungavumelekanga. Usuku lokuzila, kwaye ngokuhlwa ngokugqithisa "ukusuka esiswini." Kucetyiswa ukuba badle ngexesha elifanayo, kwaye inani lokutya elidliwe ngexesha akufanele lidale ukuvakalelwa kunye nokulala. Qinisekisa ukuba nidla isidlo sakusasa - oku kuya kukuhlawula ngamandla usuku lonke. Ekuseni, yidla izithelo ezitsha, i-yogurt ephantsi kunye ne-cottage ushizi, isonka sangqolowa sonke, ubusi. Ukuba uvakalelwa yindlala kukubamba phakathi kwekusasa kunye nesidlo sasemini, uphuze i-fat kefir ephantsi. Isitya esilungileyo sokutya siza kuba sisifuba se-turkey okanye inkukhu eneemifuno, ukulungiswa kulungele i-pasta evela kumgubo opheleleyo okanye ilayisi engaxilwanga. Ngaphambi kokuba uqhutywe, unokufumana i-snack, umzekelo, ngebhanana. Ngaphambi kweeklasi qalisa, siphuze i-lemon okanye i-orange yolusi exutywe ngamanzi amaminerali. Kwaye ngokuhlwa, ukulamba kwakho kuya kukwanelisa ngokupheleleyo i-fishlet fillet kunye nesaladi eluhlaza kunye namazambane abilisiwe.
Ukutya ngokuchanekileyo xa wenza impilo, uya kufezekisa umphumo oyifunayo. Gcina ithrekhi yobungakanani kunye nomgangatho wokutya, ukuzivocavoca-kwaye uya kuba nempilo kwaye uyasebenza!