Ukuze kugcinwe isimo sawo sempilo esiphelele, kukho ukutya okukhethekileyo kwabadlali. Ukukhetha ukhetho olufanelekileyo kuwe, kufuneka uqonde ukuba yeyiphi imiphumo ofuna ukuyifumana. Ukuthotyelwa ngokufanelekileyo kokutya, le migaqo ilandelayo kufuneka iqwalaselwe:
- Landela zonke iingcebiso kunye nemithetho yokutya okhethiweyo.
- Ukuze ungacingi ngokutya okungavumelekanga, yenza enye imidlalo.
- Qaphela rhoqo kwaye urekhode iziphumo zakho.
- Ngethuba loqeqesho olunzulu okanye ngexesha lokukhuphisana, kungcono ukuba ungathobeli nantoni na ukutya.
- Ukukhetha ukutya, akufanele ukwazi kuphela iiparitha zakho zomzimba, kodwa kunye nomlinganiselo wamanzi kunye nombane emzimbeni.
- Jonga ukulinganisela kwamanzi emzimbeni wakho.
- Nsuku zonke kufuneka udle malunga ne-7 g ye-carbohydrate nganye kwi-1 kg yomzimba wakho.
Ukutya kubadlali "Ukulila"
Kukho iingcebiso ezisisiseko ezifuneka zilandelwe ngexesha lokutya:
- calories;
- Yidla i-carbohydrates eyinkimbinkimbi, kwaye kungcono ukunqaba ezilula okanye ukuzitya ngobuncinane;
- ukusela amanzi amaninzi, ubuncinane ama-3 ilitha;
- Yidla rhoqo, kodwa kungekho kwiindawo ezinkulu;
- kuncedisa ukutya, ezemidlalo kunye nezondlo zondlo kunye nesiphumo asiyi kudala;
- Ukugqibela kudla iiyure ezine ngaphambi kokulala.
Isidlo sokutya sokutya se-Athletes
Ezi zidlo ziquka iiprotheyini, nazo zizinzisa imetabolism emzimbeni. Yidla ukutya okunotye kwiiprotheni, kodwa ngexabiso elincinci lama-carbohydrate. Xa umzimba uyeka ukufumana i-carbohydrates, ngoko uqala ukusebenzisa amafutha aqingqiweyo ukufumana amandla afunekayo.
I-carbohydrates yokutya kubadlali
Kule nguqulelo, naluphi na ukutya okuncinciweyo okuvunyelwe, ukutya okuyisiseko kuphela. Inani leesekese ezisetyenzisiweyo kufuneka libe lincinci. Amafutha adla ngamanani amancinci, ungalibali malunga neeprotheni. Phuza amanzi amaninzi, ubuncinane iiglasi eziyi-8.
Kunokulimala
Iidlo ezinjalo zezemidlalo zamantombazana zinokulimaza umzimba. Ukungahambelani kokuqala kwemveliso ethile, qwalasela oku xa ukhetha ukutya. Ngokuthotyelwa ixesha elide kunye nokutya, iziphumo zinokuba ziphantsi. Ukuba ukutya akunikezeli iivithamini kunye neemaminerali eziyimfuneko, kungcono ukuba ungasebenzisi ukutya okunjalo.
Khumbula ukuba kuphela ugqirha kunye nomqeqeshi wakho unokufumana ukutya okufanelekileyo kwezemidlalo kuwe, oku kuya kukunceda ukuba uphucule imeko yakho yomzimba kwaye ungalimazi impilo yakho.