Mhlawumbi akukho mfazi ehlabathini oza kuyaneliseka ngo-100%. Kwizinzulu zobomphefumlo wethu, ngamnye kuthi angathanda ukulungisa into ethile, kwaye ke-ukuba yinto ephelele. Abaninzi bethu bakhononda malunga nomntu wabo kunye nosuku kunye nemini bachitha ixesha befuna ukutya okumangalisayo okuya kuvumela ukuba badle yonke into kwaye ngelo xesha bafumane ubunzima.
Iyintoni imfihlelo yokulahlekelwa ubunzima?
Sifake (ngaphandle kwexesha) ukusuka ekutya kwethu okunobungozi (njengoko kuphelile!) Iitatayi, sithi "cha" kwi-carbohydrate, njengomlilo esabayo amafutha kwaye sinoyika "iiprotheni ezimbini". Ekugqibeleni, siphendukela kwilwanyana elambileyo elambileyo, ozama ukwanelisa indlala yakhe kunye ne-coke yokutya. Kwaye emva kwayo yonke i-panacea yayisondele ngokusondeleyo, ngenxa yokukhula eluncinane kuyimfuneko ukulandela kuphela imigaqo yokutya okuchanekileyo.
Ukutya okupheleleyo kunye nokulahleka kwesisindo
Ukutya okuchanekileyo ukulahleka kwesisiseko kusekelwe kwinyaniso elula-yidla ngaphantsi kweyona uchitha. Ngaloo ndlela akufuneki ukuba ube negalelo le-kcals elingenalutho, zonke ukutya ezidliwayo kufuneka zizise amathuba kwaye ziyanelise iimfuno zendalo. Kwizondlo zethu, ukutya okunomsoco wokulahlekelwa ubunzima, kukho iindawo zeprotheni, kunye namafutha, kunye nama-carbohydrates. Ngoko-ke, makhe sihlalutye iingongoma, yintoni ekufuneka yidle ukuze ilahlekelwe isisindo.
- I-carbohydrate. Khetha ezo ziza kusinceda ngokukhawuleza kunokwenzeka, oko kukuthi - i-carbohydrates epholileyo. Ezi zibandakanya: iimveliso ezivela kwi-rye kunye nomgubo onobuqhamo, izithelo ezingenasiphunga, izityalo, iifatates ezibhakiweyo. Ngokutsho kokutya okuchanekileyo kokulahleka kwesisindo, kufuneka badliwe ekuseni kwaye emva kwemini, ukuze bangabi nxanxathela kakhulu ngokuhlwa.
- Iiprotheni. Sikhetha iimveliso zeekhalori eziphantsi: i-veal, inkukhu, i-turkey, i-fat-fat cottage ushizi kunye ne-yogurt, ushizi ukuya kumafutha e-25%, intlanzi. Ngokutya okufanelekileyo kokulahleka kwesisindo, yonke isidlo esisisiseko kufuneka sibe neeprotheni.
- Amafutha. I-dose yemihla ngemihla yamanqatha ngu-2 tbsp. ioli yemifuno okanye 30 g yamantongomane.
- Iintlobo nemifuno zibaluleke kakhulu ekudleni okunempilo ukulahleka kwesisindo. Emva koko, oku kutya kucebile kwi-fiber , leyo, ngaphezu kwayo yonke into, iqinisekisa ukusebenza kakuhle kwamathumbu. Iintlobo kunye nemifuno engenakulinganiswa kufuneka idliwe ngo-300-400g ngosuku, kodwa izithelo ezimnandi ezifana namagilebhisi kunye neebhanana zinokudliwa kude kube ngu-14.00
- Bonke abanye. Zonke ezishiywe ngaphandle kwoluhlu ukuya kulungelelwano oluchanekileyo olufanelekileyo lokulahleka kwesisindo, akukho buhlobo. Kodwa, ukuba ufuna ngokwenene, ngoko-ncinane unako. Izondlo zicebisa zonke iintsuku ezi-7-10 ukuba zidle into enqatshelwe kwaye ifaneleke kakhulu.
Kwaye ekugqibeleni, imfihlo ...
Kodwa kunye nokusetyenziswa kwezi mveliso akuthethi ukuba ukutya kwakho ukulahleka kwesisindo kuchanekile. Kubonakala ukuba into ebaluleke kakhulu ubukhulu ... Isahlulo se-porridge kufanele silingane nesibindi sakho, inyama kunye nentlanzi - iintende zombini, imifuno kunye neziqhamo - amabini amabini, i-kefir, ubisi-1 iglasi kunye ne-cottage cheese-malunga ne-200 g. Inani lokutya ngosuku - 5 Amaxesha angama -6. Le yona mfihlelo oyintloko wesondlo esifanelekileyo sokulahleka kwesisindo.
Ukuhambelana nalo mgaqo, awulululanga isisu, unokuziva ugciniwe usuku lonke. Ewe, kwaye, ngokuqinisekileyo, kukufanelekile ukukhankanya ukuba ukutya kokutya iiyure ezingama-2-3 ngaphambi kokumiswa kokulala. Kwaye ngokutya okufanelekileyo, kubaluleke kakhulu ukulahlekelwa isisindo ngexesha elifanayo.
Yidla ngesondlo kunye nempilo, mayeke le mibono emibili ingabonakali, ngokuba uthando lwemikhiqizo eyingozi - kunye nokubangelwa ngumlutha oqhelekileyo. Umzimba wethu awudingi naziphi izongezo zokutya, akukho zicabisi, idayi, kunye nokunye "eshkas" okwandisa ubomi beshefu. Ukupheka kwiincinci ezincinci, kwanefriji yakho apho kuya kuhlala kulungele ukutya okulungele ukulungiswa, kuphela kunokukwazi ukusondla ngayo yonke into ebalulekileyo.