Ngethuba lethu, izazinzulu ziye zaqulunqa iindlela zokutya ezikhethiweyo kunye nezikhethiweyo ezilungiselelwe abadlali abanemisebenzi eyahlukeneyo ngexesha loqeqesho. Zonke imidlalo eziphambili zihlukaniswe ngamaqela angamahlanu aphezulu:
- Ngokusebenza kancinci
- Ngokusebenza ngokukhawuleza
- Ngomthamo, rhoqo
- Ngomsebenzi omzimba ongapheliyo
- Intetho kwiintsebenzo kunye nakwii-opimpiads.
Nangona kubakho ukuphuhliswa kweendlela, kukho imigaqo emininzi efunekayo ekufuneka ilandelwe kungekhona kuphela ngabagijimi, kodwa nakumnye wethu.
Kunconywe ukondla ngexesha lomzimba xa usebenzisa
1. Nciphise umxholo weetyuwa ekudleni.
2. Ukutshintshela i-carbohydrate enamandla yomzimba kunye ne-fructose kunye ne-carbohydrate, elula ngokugqithiswa ngumzimba (jam, i-juices, honey, fruit).
3. Ukutya kufuneka kube nobutyebi kwiiprotheyini kunye nokulinganisela kwimixholo yamaminerali kunye namavithamini.
4. Ukutya kufuneka kuhlonishwe. Kufuneka uzame ukutya rhoqo ngexesha elithile. Sebenzisa ukutya kufuneka kube ubuncinane iiyure ezingama-2 ngaphambi kokuzivocavoca, njengoko kufuneka ukuba zitshiswe kwaye zithathwe ngumzimba.
5. Xa kwenzeka ukulahleka kwesidlo, oko kwenzeka rhoqo emva kwemithwalo enzima, kufuneka ukuba ungenise kwimveliso yokutya ecebile kwi-carbohydrates.
6. Emva kokuqeqesha, kufuneka wenze ilahleko zamandla. Ukwenza oku, kufuneka udle i-orange, iidiliya okanye i-coat oatmeal. Kwiimithwalo ezinzulu zomzimba ukutya kufuneka kube nexesha lesithandathu, apho iziqhamo kunye nemifuno kufuneka zenze i-10% yesondlo sokutya.
7. Ukuzaliswa rhoqo komzimba kunye neprotheni, echithwa kakhulu kwimithwalo ephezulu. Ukongezelela, kuyimfuneko nje kumdlali, njengempahla yokwakha yonke into, kunye nokwandisa imisipha. Kwaye kwaziwa ukuba umzimba womdlali wemihla ngemihla ulahlekelwa ngu-15 gram weprotheni ekuqeqesheni. Ngoko ke, xa kungenakwaneleyo ukutya ngokutya, umzimba uhamba ngokukhawuleza.
8. Kwiintsuku ezimbalwa ngaphambi kokuqala koqeqesho okanye ukhuphiswano, umzimba kufuneka unikezwe ngokuphumla okunzulu kunye ne-carbohydrate yokutya, ukuze amandla agcinwe emzimbeni. Ngeli thuba, udinga ukuhamba ngokulula emoyeni kunye nokusetyenziswa kwamanzi amaninzi, kunye nokuthatha i-multivitamines.
9. Ukuthotyelwa kolawulo lwamanzi olululo. Umzimba wethu kufuneka ufumane inani elaneleyo lamanzi acocekileyo. Ukuba ulahlekelwa i-1% yamanzi emzimbeni wakho, uqala ukuziva unxaniwe, u-3% - ukunyamezela kwehlisa, u-5% - umntu uwela kwindawo yokunganakwa. Ebushushu bomoya ngaphezu kwama-27 degrees kunye nemithwalo enamandla, umzimba ulahlekelwa ngaphezu kweeli-2 ilitha amanzi ngelixa elinye.
10. Ukubanjiswa kwamanzi ngumzimba kubangelwa ukubala kwe-1 / h, ngoko ngaphambi kokuba kusebenze ngokunyanisekileyo imfuneko yokusela isahlulo seyure yamanzi ubuncinane kwiyure ngaphambi koqeqesho.
11. Ukuba imeko yomsebenzi ihleliwe imizuzu engama-45 okanye ngaphezulu, iyure ngaphambi kokuba uqeqesho luphucule ukusela isiselo esikhethekileyo se-carbohydrate esine-juice, i-honey, amavithamini kunye neemaminerali ekubunjweni kwayo.
Khumbula ngokutya okunempilo kunye noqeqesho oluphumelelayo!