Okokuqala, iimveliso kufuneka zinikezele umvuzo wokulahlekelwa kwamandla emzimbeni ngexesha lohambo lomzimba ngexesha lokuhamba. Kukholelwa ukuba xa uququzelela uhambo lokuhamba, uhambo lwemihla ngemihla lufanele lunike amandla okulingana no-3000-3700 kcal. Bala ixabiso lexabiso lemilinganiselo yamandla ekwenzeni uhambo lokuhamba ngokukhenkcela inokusekelwe kwiitheyibhile ezizodwa ezibonisa ezo nkcukacha kwiindawo ezininzi zokutya. Ngokomzekelo, umxholo wekhalori we-100 grams we-rye bread isinganiselwa kuma-200 kcal, isonka esingumhlophe esingu-240 kcal, se-buckwheat kunye nelayisi ye-rik 350 kcal, ye-kcal engama-750 kcal, i-saxages ebilisiwe ngama-250 kcal, i-kcal e-400 kcal, yamaqanda angama-150 kcal, ushukela - 400 kcal. Idatha yeCalori nayo iboniswa rhoqo kwiibhile zokutya. Ngethuba lemini, kucetyiswa ukuba usasaze ukutya ngokuphindwe kathathu: 1) isidlo sakusihlwa (umxholo wekharori kufuneka ube malunga ne-35% yemihla ngemihla); 2) sasemini (40%); 3) isidlo (25%).
Ukongeza kwi-caloric intake, xa ukhetha ukutya kohambo lokuhamba, kufuneka uqinisekise umlinganiselo ofunekayo kwisondlo sokutya kwansuku zonke ezakhiweyo zenyama ezifana neeprotheni, amafutha kunye ne-carbohydrates. Ukutya okubandakanywa ekudleni kwansuku zonke komntu omdala ngexesha lohambo lokuhamba kufuneka libe ne-120 g yeprotheni, i-60 g yeoli kunye nama-500 g we-carbohydrate. Inani elikhulu leeprotheni litholakala kwimveliso kunye nemveliso yenyama, intlanzi, i-cottage cheese, ushizi, iifisisi kunye neembotyi. Ii-carbohydrate zinikezelwa emzimbeni kunye neetyuwa, iimveliso zepuphu, iikesekese (iswekile iyinqobo ye-carbohydrate ecocekileyo). Ipesenti enkulu yamanqatha ibandakanya iimveliso ezifana nebhotela, amanqatha, amafutha enyama.
Ukukhethwa kweemveliso zendlela yokuhamba kufuneka kwenziwe ngokuqwalasela ukufumaneka kwamavithamini kunye neemaminerali ekudleni. Ngenxa yale njongo, kunye nokucima ukoma, kukulungele ukuthatha amanzi amaminerali okanye izityalo zentshumo zendalo kunye nawe kwindlela yokuvakasha.
Ukongeza kwiimfuno ezisisiseko ezingentla, xa ukhetha imikhiqizo yohambo lokuhamba, kuyacetyiswa ukuba ucinge ngamaphuzu alandelayo:
- njengokuba abathathi-nxaxheba bezemoto baya kuthwala iimveliso kwiingxowa zabo zangaphandle, kubalulekile ukubala ubunzima bezo zonke iimveliso kunye nokuhambisa umthwalo ngokulinganayo phakathi kwabo bonke abakhenkethi;
- Ukuba kukho iindawo zokuhlala kunye neendawo zokurhweba endleleni yokucotha ukhenketho, kunokwenzeka ukuba uceba ukuthengwa kwemveliso ethile esele ihamba ngendlela yokulungiselela umthwalo wabakhenkethi;
- ngexesha lohambo lokuhamba, iimveliso kufuneka zihlale zisetyenziselwa ukusetyenziswa, ngoko ungathathi kunye nawe ungafanelanga ukuthutha kunye nemveliso etshabalalayo;
ukupheka kwiimeko zohambo lokuhamba kufuneka kulungele kwaye ngokukhawuleza kunokwenzeka, kuba ixesha lokugcina lingasetyenziselwa ukufezekisa injongo ephambili yokunyuka kwemisebenzi yangaphandle (kule njongo, ivenkile ezithengiswa kwiivenkile, inyama enomnquba, i-noodle esheshayo kunye .d.);
- kuba umkhankaso kufuneka ukhethwe ukutya okuqhelekileyo esiyidla imihla ngemihla;
- Ngentambo, ungadli owomileyo.