Ukutya okuxhatshazwayo kunokuthathwa njengokutya okude kunye nokunceda, okukuthi, ngendlela, oogqirha bathanda kakhulu. Isondlo esifanelekileyo senxalenye yindlela efanelekileyo yokunciphisa umzimba kunye nokunyanga izifo zesiginci sesisu, ezifana nezilonda kunye ne-gastritis. Kwakhona, ukujonga inkqubo yokutya okweqhekeza, uyakuphucula impilo yakho yonke, utshintshe indlela odla ngayo kwaye ngokuqinisekileyo uza kutshintsha ukutya kokutya emva kokuthatha ikhosi. Kufuneka kuqatshelwe ngokukhawuleza ukuba ukulahleka kwesisindo ngokuphathelele kwesi sicwangciso sokutya kuphela 2 kilogram ngeveki. Oku kubangelwa kukuba ukutshiswa kwamathambo angaphantsi kwamanzi, kwaye akukho ukurhoxiswa okulula kumanzi. Ewe, uhamba ngendlela efanelekileyo!
Ngoko, ngoku siza kuqhelana nemilinganiselo kunye nemigangatho yesondlo esincinci, ngoko sele sele uqinisekile ukuba ukhetha ukukhetha ukutya okunempilo kunye nokutya okunempilo.
Izibonelelo zonikezelo lwamandla ezinqabileyo:
- Akuyimfuneko ukuba utshintshe indlela yokuziphatha yosuku kwaye uthenge iimveliso ezibiza;
- uya kulibala ukuva kwindlala;
- umxholo wekhalori wokutya uhlahla rhoqo, kwaye oku akukuchaphazeli imvelaphi yakho yemvakalelo kunye nengqondo;
- Ngaba unenjongo yokuphucula umzimba kwaye ungaboni uqobo lwezondlo okanye ubuthathaka obukhulu, njengokuba kukutya okuninzi;
- ukulahleka kwesisindo sekude ixesha, kangangokuthi iipilisi ezivuthayo aziyi kubuya emva kokugqitywa kwekhosi;
- uya kuba nako ukutshintsha umzekelo wokuziphatha kokutya kwaye ukhululeke kwikamva ukushiya umgubo, ocoliweyo, othosiweyo kunye neoli;
- Ukutya okweqhezuko kuboniswa kubantu abanezifo ezingapheliyo kwaye akabi nemiphumo emibi;
- ukuba uyayithobela yonke imithetho ye-system, uya kuba lula ukunciphisa iswekile yegazi, eya kuba nefuthe kakhulu kwimpilo yakho ukuba unesifo sikashukela, kodwa ukubonisana nodokotela kulo mqathango kusekho imfuneko;
- ukusetyenziswa kwezicinci ezincinci kunceda kakhulu umzimba ukuba udle ukutya ngokukhawuleza, uyakulibala ngokuxakeka kwisisu nangokweqhwa.
Imigaqo ephambili yondlobo:
- Ukutya kufuneka kuthathwe ubuncinane amaxesha angama-5-6 kunye nexesha elilinganayo leeyure ezingama-4;
- Ubungakanani besahlulo sokondla esahlukileyo akufanele kudlule umthamo weglasi enye;
- qi niseka ukuthatha ukutya nangona kungekho nwele nesifiso sokuzalisa isisu;
- isidlo sakusasa sisoloko simfuneko, sinika ukhetho kwi-carbohydrate eninzi kunye nemveliso equkethe i-fiber yendalo;
- Ukutya kwasemini neyokuhlwa, izitya ezishisayo, ezifana neesobho, zithatha imifuno kunye nenyama, zisebenza ngokufanelekileyo;
- Unokuba ne-snack kunye nemifuno kunye neziqhamo, kunye nee-salads, i-cottage cheese yeentlobo ezinamafutha aphantsi, i-yogurt engavumelekanga yendalo kunye ne-kefir, isobho semifuno kunye ne-nafta;
- Ungakulibala ukujonga ibhalansi yokutya kwakho kwansuku zonke, kwaye uthathe imithombo eyongezelelweyo yamavithamini kunye nezinto ezilandelwayo;
- Ukuba uzama ukunciphisa umzimba, khetha ukutya okuphantsi kweekhalori;
- cwangcisa ukutya kwakho kwi-notebook ekhethekileyo yosuku, oku kuya kunciphisa ukulahleka kwesisindo;
- musa ukulibala malunga ne-2 litres zamanzi aphelileyo kunye ne-green tea.
Imenyu yesampula
Kwaye ngoku yakho ingqalelo imenyu nganye yeveki yesondlo esincinci, ongayenza ulwahlulo okanye uyongeze, ngokubhekiselele kwintetho yakho:
Isidlo sakusasa sisaladi yemifuno, i-omelette yeeyayi ezintathu.
I-Snack - i-100 amagremu e-cottage cheese, isiqingatha se-apula, i-orange okanye ibhanana.
Isinkwa - isifuba se-inkuku esilisiwe, i-vinaigrette kunye nesonka sesonka.
I-Snack - 100 amagremu we-yogurt engavumelekanga, isiqingatha sezityalo zakho ozithandayo.
Ukutya okudliwayo kwintlanzi yeentlobo eziphantsi kweoli, iklabishi echitshiweyo kunye nesonka sesonka.
I-snack - i-fat-fat low-fat kefir okanye ubisi.