Ininzi yabasetyhini behlabathi ngokuphupha kwabo bephupha ukuba babe nomfanekiso omhle, ubude obuphilileyo, iinwele ze-chic kunye nezipikili ezide. Ukufezekisa le njongo, balungele phantse yonke into: abanye bathuthuzela ngokondlo, abanye basebenzisa intuthuko yenzululwazi kwintsimi ye-cosmetology, batyelele ii-salon ze-SPA, kwaye kwiimeko ezimbi kakhulu zithatha i-liposuction, ngelixa abanye bakhetha ukhetho olungakumbi - imidlalo eyanceda ingagqithisi ubunzima kwaye ufumane umlinganiselo omkhulu, kodwa ugcine ithoni yomzimba wakho, uqinise impilo yakho.
Okwangoku, ukukhetha "umdlalo" wabo akuyona ingxaki.
Izibalo zibonise ukuba ngaphezu kwe-30% yabasetyhini kwelizwe lethu bakhetha iikholeji kwindawo yokuzivocavoca. Banceda ukuphosa umlinganiselo wakho, ukuqinisa impilo yakho kunye nokulahlekelwa ubunzima obukhulu.
Kodwa zonke iinzame zokuguqula umfanekiso wakho zibe yinto engenakulungiswa ngaphandle kokutya okunempilo ngexesha lezemidlalo.
Ukutya kwabasetyhini kufanele kubonakale njani ngexesha loqeqesho kwindawo yokuzivocavoca?
Into ebaluleke kakhulu ukuba uyikhumbule kukuba ngexesha lokuzivocavoca kwi-gym, kufuneka uqikelele ukuba inani leekhalori ezidliwayo kufuneka libe ngaphantsi kwelo litshiswayo. Kodwa akudingeki ukuba udlulele kwaye unobungozi umzimba wakho ngokutya okudakisayo kunye nemithwalo yemithwalo enzima ngexesha elifanayo. Kule ndlela kulandela ukuba isondlo sowesifazane osebenza kwiimimulisi kufuneka sibe nokulinganisela. Umzimba kufuneka ufumane iiprotheni, amafutha kunye ne-carbohydrate.
Simele sikhumbule umzekelo omncinci: ngakumbi xa usebenzise, ukuphakama kwamandla omzimba, kwaye kufuneka kubekho ekudleni kwakho kweeprotheni, okubangela ukuba kuphuculwe ngokukhawuleza emva kokuzivocavoca kunye nokwakhiwa kwemisipha; Amafutha akwandisa ukunyamezela komzimba phantsi koxinzelelo olude kunye nomthombo obalulekileyo wamandla; I-carbohydrates yindawo yokugcina amandla yamandla omzimba, igalelo ekuveliseni i-glycogen.
Izifo ngexesha lomzimba kufuneka zichithe malunga nama-2-2.5 ilitha ngosuku, njengoko kwindlela yokudlala imidlalo enkulu yamanzi iyasuswa emzimbeni ngokwemvelo ngendlela yokujuluka. Ukucima ukoma lwenu, kukulungele ukusebenzisa iziselo zendalo okanye i-vitamin-mineral drinks.
Kungcono ukutya iintlobo ezahlukeneyo zokutya ngelixa usebenzisa umzimba, udla ukutya okuninzi kunye nemifuno, imifuno, kodwa ukuba ungabandakanyi iimveliso zokubhaka kunye nenyama ekudleni kwakho, kuba ziqulethe iiprotheni ezifunekayo, amafutha kunye ne-carbohydrates. Ukukhethwa kokutya kufuneka kuhanjiswe ngokupheleleyo. Xa uthengisa iimveliso kwivenkile kunye nevenkile, kufuneka nje ufunde ngokucophelela ukubunjwa kwaye uqaphele umhla wokuphelelwa yisikhathi! Ngaphandle koko, unobungozi bokungena kwimveliso yendalo kunye nongcolileyo, kodwa utyhefu!
Akunjalo nakwezemidlalo abafumana umlutha wotywala! Okokuqala, "inyoka eluhlaza" ngokwayo i-caloric, kwaye okwesibini, ngokusetyenziswa kotywala, uvakalelwa yindlala, kwaye unokukwazi ukunyamezela ngokungekho nhlobo imveliso yokutya kunye kanye, ukuwela zonke iziphumo zemidlalo eziphumeleleyo.
Musa ukulibala ukuba ngexesha lokunyamezela ngamandla umzimba kufuneka udle iivithamini kunye neemaminerali ngendlela enomdla. Unako ukusetyenziswa kunye ne-multivitamines, kodwa kubalulekile ukubala inani lakho.
Imveliso eyona nto ibalulekileyo kwimpilo yomntu owenzayo, ngokwemagazini ye-German Focus Focus, i-strawberry, i-red chili, itiye eluhlaza kunye nobisi.
I-Strawberry iqukethe ubuninzi be-vitamin C, eqinisa amandla omzimba kwaye inceda ukuguqulela umzimba ngokukhawuleza ukuba wenze umsebenzi oqhubekayo.
I-chili elibomvu linceda ukuphucula umthambo emzimbeni, oko kungenelela ekulahlekeni okunzulu kobunzima obukhulu.
Itiye elihlaza liye laziwa ngokuba ngamayeza alo, ngenxa yekhatekthi. Le nkunkuma ephilayo idibanisa ama-molecule emzimbeni kwaye ikhuthaza ukulahleka kwesisindo.
Ubisi luqukethe iiprotheyini kunye neendidi ezininzi zamavithamini, kuquka i-calcium, echaphazelekayo ekuqiniseni amathambo.
Kwaye, bafazi abathandekayo, musa ukulibala ukuba ayiyi kuba neyiphi na imiphumo esheshayo kwi-gym ekholweni lwakho. Ukuze ube nenani elifanelekileyo kufuneka udibanise nomqeqeshi kwaye ulandele imiyalelo yakhe, kwaye emva koko bakho abahlobo bakho baya kuba nomona ngomfanekiso wakho omhle!