Abasetyhini abaninzi banomdla omhle kunye nempilo entle. Ukulungele ukufaneleka okunjalo. Ukufumana uninzi kule mi sebenzi, akudingeki ukuba usebenze rhoqo, kodwa ukulandela ukutya. Ukutya xa kudingekile ukufaneleka komzimba, kuba ekungabikho kwayo, yonke imizamo yakho "iyancitshiswa."
Ukutya okuyimfuneko yokutya
Ukutya ekusebenzeni kwalo mdlalo kufuneka kufake iimveliso eziyimfuneko, ezibandakanya izinto ezincedo. Kwakhona, xa usebenza ngokomoya, kufuneka ugcinwe ngexesha elithile.
Ekudleni komntu obambelele emzimbeni, ukubunjwa okuthile kwezinto kufuneka kufakwe. Ngokuxhomekeke kukuphi uhlobo lokuphila kwabantu abaholayo, kwezinye izinto umzimba ufuna iimfuno ezingaphezulu, kodwa kwezinye iimfuno zingaphantsi. Ukubunjwa kwansuku zonke kweekhalori kufanele kube ngowama-1500 ukuya ku-1700 kcal. Iinqununu eziphambili zeso sityalo, eziyimfuneko nje ukuba umzimba uphelele impilo ngamaprotheni, i-fibre, i-carbohydrates.
Iimveliso ezizityebi kwiiprotheni ziquka: inkukhu (ngokukhethekileyo inyama emhlophe), i-turkey, amaqanda. Uncedo kakhulu iimveliso zobisi - i-cottage ushizi, i-yogurt, ubisi. Inyama yemithwalo yempahla enkulu imfuneko nje emzimbeni (inyama yenkomo, imvu, ingulube). Enye yezinto eziphambili kukuloba intlanzi.
Zizityebi kwi-cellulose, iklabishi (i-broccoli, imibala, i-Brussels). Kwaye iinqwelo, iibhotile, ithanga, i-zucchini, isitshalo seqanda. Yidla izithelo kunye namajikijolo, kuba ziqulethe ixabiso levithamini. Amantongom ayanceda, ngakumbi iipistachios, iilentils, okusanhlamvu.
Ukuze umzimba ube nenani elaneleyo le-carbohydrates, zibandakanya kwisidlo sakho sokutya, i-pasta, i-buckwheat, i-oatmeal, iitapile ezibilisiwe. Kananjalo sincike kwiibhanana, iinqabileyo, i-citrus. Isonka kunye nesonka ngokuqhelekileyo zithatyathwa ngesonka sogaya. Imveliso inokubandakanya eyahlukileyo, kodwa kubaluleke kakhulu - ungadli. Ukuthintela kwimveliso egqityiweyo, ama-pastries, iipesele, ukutya okunamafutha.
Indlela yokulungelelanisa ukutya xa usebenza ngokomoya
Ukutya kufuneka kuphawulwe xa usebenza ngokufanelekileyo njengomzimba. Hlukanisa konke ukutya kwiintlanganiso ezihlanu. Musa ukunyusa kakhulu. Yidla rhoqo, kodwa uququze iincinci ezincinci. Ngaphambi kokuqeqesha, ihora kunye nesiqingatha, kufuneka udle. Isisu esingenalutho asikhuthazwa ukufaneleka, kuba umzimba uya kuvula amandla afanelekileyo kwizibonelelo zawo. Ngolu khetho, amandla osebenzayo ayancipha, nokuba ne-syncope elambileyo ingenzeka. Ngaphambi koqeqesho, ungadla ukutya okuza kuba nexesha lokutya (isobho, isaladi, i-porridge encane, i-cottage cheese). Ukuba usebenza ngokuzimelela ukuze uhlalise ubunzima be-muscle, ngaphambi kokuqeqesha, udle iziqhamo. Kwakhona, phambi kweseshoni, kulungile ukusela itiye okanye ikhofi - oku kuya kunceda ukutshisa amaninzi xa kuqeqesho. Ngexesha elifanayo, amino acids ambalwa kunye ne-glucose iya kutshisa, ukukhathala kuya kuvezwa ngaphantsi, intloko iya "kucacisa".
Ngexesha lokuzilolonga, kufuneka usebenzise amaninzi amaninzi, kuba umzimba uyawulahleka kakhulu. Umbane kufuneka ugqitywe naphezu kokubakho ukuba unxanxuwa. Ngokuqeqeshwa okunzulu, umsebenzi weentlobo ezininzi zokuthobela uyancipha, kunye nabo bajongene "banxanelwe". Ngako oko, umzimba uphelelwe amanzi, kwaye unxanwa aluve. Ukuxiliswa komzimba kuvezwa: umlomo owomileyo, umlomo omile, unxanxungu, ukukhathala, ukungena, ukusila kwesidlo. Ukusela kuyimfuneko ngexesha leeklasi ngezikhathi ezithile. Iingxube ze-Carbonate zingabandakanywa.
Emva kweeklasi kwisigamu seyure akufanele uthathe ukutya. Emva koko ungadla ukutya okumbalwa okungenawo amanqatha, kuba ukutya okusetyenziswe ngeli xesha kuya kuhlaziya ubukhulu bemisipha. Kwangaphantsi kweeyure ezimbini, akukhuthazwa ukuba udle ukutya okuqukethe i-cafeine (i-tshocolate, i-cocoa, ikhofi). Ngesidlo, kucetyiswa ukuba kudle ukutya kweeprotheni (iifolo, iimbotyi, i-buckwheat, inyama, intlanzi). Umgaqo oyintloko wokutya kwimi sebenzi enjalo njengempilo ayikukudla ngokutya. Ngeeklasi eziqhelekileyo kunye nesondlo esifanelekileyo, isiphumo siya kuba sesimo esihle.