Akunamadoda amaninzi athandwa ngabantu abancinci. Ngaphezu koko, phakathi kwabo abafana (kunye nabafazi abanamafomu amahle) "banamathisele" iilebula ezihlaselayo kubo. Nangona kunjalo, amantombazana ayisoloko ebeka ityala ngenxa yobuncwane bawo. Ngokuqhelekileyo, ukulahleka kwesisindo kwaye, ngokufanelekileyo, iifom zichazwa zizifo ezibangelwa yi-hormonal disorders. Kwakhona kukukhokelela ekuthambeni nasekuphelelweni kweempendulo, ukusilela kokulala, ukuxinezeleka okungapheliyo, ukuxinezeleka, ukuphazamiseka kwesisu. Ngako oko, ngaphambi kokuba uhambe ngokutya ukuze uzuze ubunzima, kufuneka uqinisekise ukuba kubangelwa ukulahleka kwesisindo. Emva koko, unokukhetha ukwenziwa kunye nokutya ngokufanelekileyo. Imodi ekhethiweyo kufuneka iqaliswe ngokuthe ngcembe, ukuze kuphephe ukukhulula umzimba. Kubaluleke kakhulu ukugcina rhoqo. Awukwazi ukuqala ukutya kunye nokuqeda kwangaphambili, ukuhambisa kwiindlela ezikhethileyo.
Kwizigaba zokuqala, ukutya kufuneka kuqule ukutya okuphantsi kweekhalori. Ngokubanzi, inani leekhalori ezisetyenziswe ngosuku akufanele lidlule kwi-3000 - 3500 Kcal. Iiprotheni mazibe malunga ne-15%, isiqingatha sazo - ngokukhethekileyo kwezilwanyana ezisuka kwimitha (130 - 150 amagremu ngosuku). Amafutha - angabi ngaphezu kwama-30%. I-carbohydrates - ayikho ngaphezu kwama-55%. Ngokutya okunje, i-acidity yomzimba inokunyuka. Ukunciphisa i-acidity, kunokwenzeka ukuba uthathe i-oyile yemifuno (ioli yeoli) ngokwenani lamashupuni amathathu ngosuku (kwi-salads okanye nje loo nto). Xa ukhetha izidlo zokufumana ubunzima bomzimba, thintela ubuninzi bee-carbohydrates. I-carbohydrates engaphezulu iholele ekutheni ubuninzi beoli buninzi, ngenxa yokuba yeyiphi i-folds eyongezelelweyo inokubonakala kwizinqamlezo nakunqeni.
Landela iingcebiso zokufumana ubunzima:
- Ngaphambi kokutya (imizuzu engama-30) ukusela isahlulo seglasi yesithelo okanye imifuno yemifuno.
- Yidla ukutya ezine ngosuku ngemida encinci ngexesha elithile.
- Ungasebenzisi emva kokuzikhandla komzimba.
- Faka iibhontshisi, i-pasta, isonka esimhlophe, isiqhamo, iswekile, ubusi, i-saleral minerals, iindiza ekudleni ukuphucula ukugaya. Yidla ivithamini.
- Yidla ngokulinganayo. Nsuku zonke, ukutya kufuneka kuguquke.
Yafutshane. Ukutya kokutya kuzuza isidlo sakusasa kukuba iintlobo ezahlukeneyo zokutya, i-omelets ebisi, i-cottage cheese, i-cocoa, ushizi. Akufanele udle njalo kusasa into efanayo. I-Porridge epheka kwiiyo ezahlukileyo, faka iifom (iinqatha, ubusi, izithelo ezomileyo), ukutya okunye. Jonga inani lokutya odlayo. Ukuba ukutya okunzima - oku akuthethi ukuba unokutya yonke into elandelanayo nayiphi na imali. Naluphi na ukutya, nokuba ukuqeshwa, ngokuyinhloko ukulawula iminqweno yomntu. Ukutya okungalawulwayo kuya kwenza umzimba uphawule, ungathandeki.
Isidlo. Inyama ye-veal kunye neenkukhu kufuneka ibe sisiseko sesidlo sakusihlwa. Isidlo sipheka, simmer okanye sipheke isibini. Ukwandisa inani leentlanzi kwiintsuku ezimbini. Iintlanzi zaseManzini ziyiluncedo kakhulu ekutheni utyumle, ukuze ungadli i-micronutrients efanelekileyo. Ukuhlobisa ukhethe ekuqaliseni kwakho, kodwa imifuno ephucukileyo ephekiweyo kude kubekho into efike. Ukuloba intlanzi okanye inyama, ephekwe isibini esithile, yayinandi, ingaba yincinci kakhulu.
Snack. Unokulungiselela i-snack ye-mid-morning nayiphi na i-salads, ukutya okulula okulula, izitya ezingasese zase-oriental kunye nama-nut, ama-apricots omisiwe kunye nowabila. Zama iintlobo ezahlukeneyo. Zive ukhululekile ukusebenzisa umxube omtsha weefuno, imifuno, i-seasonings, izidlo ezihlukahlukeneyo. Kodwa khumbula, oku akusiyo isidlo sesibini, kodwa i-snack yamasemasa. Musa ukulayisha ngaphezulu.
Isidlo. I-Casseroles, amaqanda nangaluphi na uhlobo, iidyuli zifanelekile ngokuhlwa. Isidlo kufuneka sibe caloric and hearty, ngoko awufuni ukutya ebusuku. Kodwa awukwazi ukudla ngokutya ebusuku.
Emva kokutya kokufumana ubunzima, ungenza ukuma komzimba wesetyhini. Kodwa kuyimfuneko ukugcina imilinganiselo yokuba ukuphishekela ubuntombi akuyi kuba yindlala. Ukuba ufuna ngokwenene ukutya phakathi kokutya okucetywayo, unokwenza i-snack kunye nebhanana, i-gruel elula okanye umhluzi.
Ungadli ukutya okubanda kakhulu okanye ukutya okutshisa kakhulu - ukutshintsha kweqondo lokuzumama kushintshela ukuphuhliswa kwama-enzyme anceda ukufumana izondlo. Ukuqwalasela ukutya kokufumana ubunzima, qi niseka ukuba wenze umzimba. Ukuzilolonga ngokomzimba kwisimo sokuzivocavoca okanye ngokuzimeleyo, kunye nokukhethwa kokutya okuqinisiweyo, kuya kukunceda ukuguqula iikhalori ezidliwayo ukuze ube sisisipha somzimba, kwaye ungabi kwi-deposit deposits.