Ukuba unqwenela ukugijima ngokugqithiseleyo lo mncintiswano, ngoko xa ukhetha ukutya kwakho, kufuneka ube ngowokuqala ukujonga ukwanda kweendleko zamandla emzimbeni ngexesha lokuzikhandla ngokomzimba. Kuxhomekeke kwithuba elingakanani ixesha lokuhamba kwakho kwaye kunye nesantya esiphezulu esisebenza ngayo, umzimba wakho kufuneka ufumane malunga ne-3500 - 4500 kcal ngosuku. Ukuba, ngakolunye uhlangothi, unenjongo yokuba ungagcini nje ukuba uzigcine unomnxeba, kodwa kwakhona ukulahla ubunzima obunzima, ngoko ke ixabiso lekharoriki elifunyenwe ngaphezu komhla wokutya kufuneka linciphise kancane. Uluhlu oluthile lweemveliso zokupheka ngokubhekiselele kumxholo wekhalori lunokhethwa ngokusetyenziswa kwetafile ezizodwa kwiincwadi malunga nesondlo.
Ukungenisa ukutya ngexesha lokuqhuba kufuneka kuhlulwe ama-4-5 ngamaxesha. Ukuzaliswa ngokupheleleyo kweemveliso zokutya kunye nokuphepha ukubonakala kabuhlungu ngexesha lokusebenza kuyacetyiswa ukuba uqale ukuqeqesha kungekudala emva kweeyure eziyi-1-1.5 emva kokutya. Emva kokuba uqeqesho luphelile, kufuneka kwakhona ulinde ixesha elithile ngaphambi kokutya-malunga neyure okanye ubuncinane isiqingatha seyure.
Isondlo xa ukuqhuba ukufaneleka kwempilo kufuneka kwakhona kunikeze isidingo somzimba seprotheni. Ngaloo ndlela, kubafazi abanomzimba onjalo, inani elincinci leeprotheni ekudleni kwansuku zonke li malunga nama-100 ukuya kuma-130 g. Ama-proteins ayadingeka ukuze kugcinwe iimeko eziqhelekileyo ze-muscle kunye nokukhula kwawo. Inani elikhulu lezinto ezibalulekileyo zesondlo zifumaneka kwinyama, intlanzi, ubisi kunye nemveliso yobisi, amaqanda, iifayi, iimbotyi.
Kodwa izinto ezisemgangathweni zamandla ekusebenziseni iimpahla kunye nama-carbohydrate. Uninzi lwe-carbohydrate lufumaneka kwiibakala ezihlukeneyo zesonka, kwii-grain, i-confectionery kunye nemveliso yefriji. Amafutha ekudleni kwethu ngenxa yeoli, inhlanzi enamafutha kunye nenyama. Ukuba udinga impilo engaphezulu ukuze ulahlekelwe isisindo, kufuneka unciphise ikhalori yokudla ngokunciphisa inani le-carbohydrates kunye namafutha ekudleni kwakho, kodwa akukho mfuneko ukuba unqande ukusetyenziswa kwemveliso yamaprotheni. Ngokunciphisa inani lama-carbohydrate kunye namafutha adliwe, ngoko ke, xa uqhuba ukuphucula impilo, unyanzela umzimba wakho ukuba uzenzele iindawo ezikhuselekileyo zeoli ukufumana amandla alahlekileyo, mhlawumbi owonakalisa umlinganiselo wakho. Ngenxa yolu, umzimba uncinci kwaye unqabileyo.
Enye into ebalulekileyo enokuthi ithathelwe ingqalelo xa iququzelela ukutya okupheleleyo xa kusebenza, iimfuno ezikhulayo zomzimba zezinto zamaminerali kunye namavithamini. Ukuyicombulula le ngxaki, kukulungele ukusebenzisa ii-vitamin-mineral complexes. Kukho nawaphi na ikhemishi ngoku unokufumana iindidi ezahlukahlukeneyo. Ukongezelela, emva kokuqhuba ukuhamba kakuhle uya kufuna ukucima ukoma lwakho - sebenzisa amanzi amaminerali okanye iisero zezithelo (amanzi amaminerali anesityebi kwiimveliso kunye neonons ezifunekayo kumzimba, kwaye ijusi iivithamini).
Khumbula ukuba ukuba uzama ukulungiselela ukutya ngokuhambelana neengcebiso ezingentla, emva kweenyanga ezimbalwa umlinganiselo wakho uya kuba mncinane kakhulu, kwaye iikhilogram ezingaphezulu ziza kupheleka.