Enye yoqeqesho oluphezulu, kholwa mna, ayiyi kuba neleyo yokulahlekelwa ubunzima. Ukongezelela, ukulahleka kobunzima bakho kuxhomekeka ngakumbi kwisondlo, kunokuba kukho ukuqeqeshwa, ukugqibela kuya kuxhomekeka kwisilinganisi sakho - ukuhlakanipha kwayo, ukukhululeka, ukunyaniseka. Yenza ngokulula, ungene kwimidlalo - incomeka kakhulu, kodwa ungayigxothi imigaqo yokutya okunokulinganisela kwaye uzenze isicwangciso sokutya sokulahlekelwa ubunzima ngexesha loqeqesho. Siyakunceda kule nto.
Imfuno esemqoka iiprotheni
Iiprotheni kunye nathi ngaphandle koqeqesho ziyimfuneko kakhulu, kwaye abo bagqithise umthwalo womzimba we-akhawunti, iiprotheni ziyimveliso yeNombolo 1. Ukuba uqeqesha kwaye ungakwandisi umlinganiselo weeprotheni ekutheni utyeshe umzimba wokulahleka kwesisindo, ukulahleka kwesisindo (okungenakukhunjulwa nemithwalo yemidlalo) kuya kwenzeka ngokuchanekileyo ngenxa yokulahleka kweprotheni ye-muscle. Ngenxa yoko, ukuba ulahlekelwa isisindo, uza kubonakala njengekati emanzi, eyancitshiswa kwibhakethi yamanzi kwaye ikhutshwe. Awufuni ukuba ngumhlaza, akunjalo?
Kwimenyu, sifaka iiprotheni ezinomgangatho ophantsi weoli (kodwa kungenjalo):
- i-cottage cheese;
- maqanda;
- ubisi;
- kefir;
- yogurts;
- ieshizi ezinzima;
- inyama yokutya;
- iintlanzi kunye neelwandle.
Amanzi
Ukwandisa umxholo weprotheni kwisicwangciso sakho sokutya sokulahlekelwa kwesisindo, ungakulibali ngamanzi - xa iiprotheni zahlula, i-toxins yenziwe ibe yityhefu emzimbeni wethu. Ukuba kukho amanzi aneleyo, umzimba uya kuhlangabezana ngokukhawuleza kunye nokuhoxiswa "kwerhasi".
Ukongezelela, ngexesha loqeqesho ulahlekelwa ngaphezu kobutyebi ngaphezu kokuphila kwansuku zonke. Ukusela amanzi ngexesha loqeqesho oluphezulu kunye nangemva kokuba kungeyena ukwazi, kodwa kuyimfuneko yokuqhelanisa ukulinganisela kweryuwa yamanzi.
Ngaphambi nangemva
Ukutya kwakho ngaphambi kokuzivocavoca ukulahleka kwesisindo kufuneka kubanjwe iiyure ezimbini phambi kweeklasi kwaye kufuneka kube ngumdla opheleleyo. Ngaphandle koko, imikhosi ayiyi kuqeqesha. Ukuba akukho ndlela yokutya ngokufanelekileyo, sincoma ukuba ungeze amandla ngoncedo lweemveliso zokutya kungekudala ngaphambi kokuba iiklasi ziqale, kufuneka kube yi-carbohydrates - ibhanana, ii-apula, izonka, izithelo ezomileyo kunye neentonga.
Emva kokuqeqesha (ukuba ulahlekelwa isisindo) akukho nto oyifunayo. Idibhohydrate-protein window ikhona kulabo,