Kubalulekile ukuba uqaphele ukuba uqeqesho kwindawo yokuzivocavoca, ukufaneleka, ukuhlaziywa kwamanzi kunye nokunye ukuphazamiseka emzimbeni wethu. Uya kusebenzisa amandla ukuya phezulu, ukwenzela ukuba wenze oko, kufuneka udle ngokufanelekileyo. Ngaloo xesha, umntu akufanele azinyame ngokondlo oluqinileyo, njengoko kunokwenzeka ukuphazamisa ukutshintshisiswa kwezinto kunye nokugqithisa imeko yezempilo. Ngoko ke, kufuneka ukhethe ukutya okunengqiqo, ukuqwalasela ishedyuli kunye nemidlalo.
Iiklasi zoBuchule
Ukuba ugqiba ukwenza ukufaneleka, ukutya kwakho kwansuku zonke akufanele kuguqulwe kakhulu. Kodwa le nto kuphela xa ugqiba ukuzinza ngokwakho, kwaye ungabi nciphisa umzimba. Nangona kunjalo, kukho imveliso ekufuneka ifakwe kwisondlo sakho. Ngokukodwa ukuba umdlalo ubungqina bomi bakho. Ngoko, qiniseka ukuba yonke imihla usebenzise:
- Ama-amino acids - atholakala kwiintlanzi kunye nenyama, ngoko ungalokothi uyinqabe le mveliso.
- Iithamini kunye neemaminerali zifumaneka kwiziqhamo nemifuno.
- I-carbohydrate ingafumaneka nakwiziqhamo, iimveliso zomgubo.
- Amanzi - ungayisela njengoko uthanda, kodwa kungekhona ngaphantsi kweyure kunye nesiqingatha okanye iilitha ezimbini ngosuku. Ukulondoloza ijusi kunye nobisi olunamafutha akukhuthazwa.
Ii-carbohydrates kufuneka zixoxwe ngokwahlukileyo. Emva koko, abanye abantu baneengcamango ezingalunganga ngabo. Ngokuqhelekileyo ii-carbohydrate zibophelelwe ngamabhaski kunye neesekese ezahlukeneyo. Lo uluvo oluphosakeleyo! Ngokuqinisekileyo, kule mikhiqizo, i-carbohydrate iqulethwe, kuphela izibonelelo ezivela kubo azikho nto, zigqithise kakhulu ezinqeni nasezinqeni.
Khumbula, ezemidlalo zindleko zamandla, eziza kuphela i-carbohydrates. Okuyimfuneko kuthi i-carbohydrate ingayifumana imveliso enjalo: i-muffins evela kumgubo wokugaya, i-oat bhisikidi, i-fruktovyemusy, i-kisel, kubandakanya ubisi, nayiphi na izithelo ezomileyo.
Kwieshelulo zevenkileke unokufumana iimveliso ezikhethekileyo ezimakwe "ukufaneleka". Zenzelwe ukuhlangabezana neemfuno zamandla zomzimba wabantu ababandakanyekayo kwimidlalo.
Imenyu esondeleyo kulabo abachaphazelekayo kwimidlalo
Kokutya kwayo, kubalulekile ukuba ungabandakanyi isonka esimhlophe kunye nesonka esikiweyo. Ulibale ngeentake, iigwele, iiskese kunye necolethi. Kungcono ukuba ungadli ibhotela. Kodwa ukuba ufuna ngokwenene ukuba uthabathe umnandi, ungadla ishokoleta emnyama okanye izithelo ezomileyo.
Kodwa imenyu esondeleyo, ekhuthazwa ukuba ilandele kwimidlalo:
- Ukutya kwasekuseni: ikhofi okanye itiye kunye noshukela, i-oatmeal okanye i-oatmeal nobisi, ii-cookies okanye i-cereal kwi-"Fitness".
- Isidlo: isobho semifuno kwi-inkukhu umhluzi, i-saladi entsha kunye nemifuno okanye ioli, i-oiled, inkukhu okanye intlanzi (kubhaka), iziqhamo.
- Ngomso emva kokuhlwa: itiye kunye ne-coat oatmeal, yoghurt yendalo, iziqhamo.
- Ukutya isidlo: i-cottage shizi nobisi okanye i-curd casserole, ikhekhe yokugaya i-tea (mhlawumbi eluhlaza).
Lo ngumzekelo wosuku olunye. Ngoko ke, akudingeki ukuba udle nje loo mini. Kodwa ezi zinto kufuneka zihlale zikhona ekudleni kwakho. Kubalulekile ukuba ukhumbule ukuba ukuba uqeqesho ekuseni, phambi kweeklasi, kuyimfuneko ukuba ube ne-snack encinane. Kodwa ukutya akufanele kube nzima ngenxa yesisu. Okufanayo kuya kusebenza, phambi kokuba ugijime udinga i-snack. Ukusebenza kwesisu esingenanto kuyingozi kumzimba, kuba akayi kukwazi ukuthatha nawaphi na amandla ukusuka naphi na.
Xa usenza impilo, ungahlali kwisondlo esinzima. Kwanele ukwenza ixesha elifanelekileyo lokutya. Ngosuku kufuneka udle amaxesha angama-4-5. Ukuba udlala kwimidlalo enzima kakhulu, kufuneka udle amaxesha angama-6-7 ngosuku. Oku kubandakanya ukutyiwa. Ukuba emva kwe-19: 00 uvakalelwa kukuba ulambile kakhulu, ungadla i-apula okanye iglasi ye-fat kefir.
Umthwalo onzima
Ukuba usebenza ngamagqabi-simulator amandla, ngoko ke kuyimfuneko ukufikelela kwisondlo ngokubaluleke kakhulu. Njengomthetho, amandla kunye nokusebenza okunzima akudluli yonke imihla, kodwa amaxesha amaninzi ngeveki. Khumbula umgaqo obalulekileyo-xa wenza imidlalo, kufuneka usebenzise imveliso embalwa kangangoko kunokwenzeka, engadyiwanga kakuhle. Ezi zibandakanya: iklabishi, iipasta, isilonda, ubhontshisi. Iimveliso ezinjalo ziya "kuwela" kwisisu ngomthwalo kwaye xa usebenzisa, uya kuziva unzima kakhulu, mhlawumbi ukuqhuma, isicathulo kunye nokuhlanza. Yaye ukuba awuhambisani nalo mgaqo, ngokukhawuleza unokuba neengxaki ngesondlo sesisu.
Kodwa emva koqeqesho, umzimba uphelile kakhulu, ngoko kuyimfuneko ukutya ngokuqinile. Ngenxa yale njongo, iimveliso ezifana nebhokoni, inyama, iidiliya, i-oats, i-pasta zilungile. Le mveliso ayikwazi kuphela ukuzalisa ngokukhawuleza, kodwa ukwandisa izinga leswekile egazini.
Amandla amaninzi aqhelekileyo yamandla
- Iiyure ezintathu ngaphambi kokuqala koqeqesho, kufuneka udle.
- Phuza amanzi ekuqeqesheni, kungekho ngaphantsi kweyure.
- Emva kokuqeqeshwa, awuyi kutya phambi kweeyure ezimbini. Ukutya okufunekayo kufuneka kube nobutyebi kunye nokwanelisayo. Ngokomzekelo, ungadla inyama ngekhilimu omuncu kunye nemifuno, kunye nebanana. Ukutya okunjalo kuya kutsalwa ixesha elide ukuzalisa umzimba wakho ngamandla.
Ziziphi iimveliso ezixhamlayo ?
Ukuba ukudlala imidlalo kuye kwaba ngumkhwa kuwe, ngoko kufuneka ufunde ukuba kukuphi ukutya okungafanelekanga kwindlela yakho yemihla ngemihla. Okokuqala, kuyadingeka ukuba udle ezo zokutya ezinokukhawuleza ukugaya, kodwa ngexesha elifanayo zinike amandla. Ezi zibandakanya: ubusi, ivenkile, i-tsokolate (emnyama kuphela), ikona, ilayisi, isonka kunye nama-biscuits amnandi. Ezi mveliso kufuneka zidliwe ngaphambi koqeqesho. Iikhalori namandla afunyenwe kuzo, ngokukhawuleza zinyamalale.
Okwesibini, kufuneka ukwazi ezo mveliso ezingenasiphelo ngaphambi koqeqesho, kodwa emva koko ziya kuba luncedo. Ezi ziquka: i-coat oatmeal kunye ne-oatmeal, i-pasta, iitatate, iidiliya, ii-oranges, ibhanana. Musa ukudiliya iidiliya kunye nama-oranges, kuba ezi ziqhamo ziqulethe i-glucose eninzi, leyo ilahleka ngokukhawuleza ngumzimba ukuba isebenzise. Bakhawuleza babuyisela kwizinga elifunwayo.
Okwesithathu, kukho iimveliso eziqala ukwahlula kwaye zitshise kakhulu ngokucotha. Iimveliso ezinjalo zifunekayo ukuze emva koqeqesho uqhubeke unamandla, kwaye unokubamba ude udle okanye isidlo sakusihlwa. Iimveliso ezinjalo ziquka: ubisi, ukhilimu omuncu, i-yogurts, i-kefir, i-cottage ushizi, ukhilimu, i-ayisikrimu, i-grapefruits.
Njengoko ubona, ukondla ngexesha lokuzivocavoca unempawu zalo. Kodwa akukho nto inzima ekuqondeni indlela yokutya ngokufanelekileyo. Into ephambili kukulandela ezi ngcebiso. Akufanele uzinqande ngokuthe ngqo ukutya nokutya indlala. Ayi kuya ku-benefit-health. Kwakhona, ngexesha loqeqesho, awukwazi ukuhlala kwiidlo ezinzima kunye neentsuku zokuzila.
Ukutya okulungileyo, awuyi kuzuza ubunzima, kwaye ngelo xesha uya kuziva uhlale ugcwele. Kodwa ngokubaluleke kakhulu, umzimba wakho uya kufumana inani elifunekayo leprotheni, i-carbohydrate, i-glucose kunye nezinye izinto ezincedo eziya kuba ngumthombo wamandla.