Ukunciphisa umzimba ngaphandle kokutya kunye nokuzilolonga ngaphandle kokulimaza kwimpilo akunakwenzeka. Kuphela ngokutshintsha ukutya kwakho kwaye ngokuqala ukuxubha iikhalori zakho, unokubona ukuba ubunzima bunciphisa njani. Kukho imigaqo emininzi ebalulekileyo ekufuneka iqwalaselwe ngokufumana iziphumo ezifunwayo.
Ukutya kunye nokusetyenziswa
Ukulahla ubunzima obunzima, kufuneka uguqule ukutya kwakho ngokunciphisa ukutyiwa kwamafutha kunye nama-carbohydrate alula. Kubalulekile ukuba udle ngaphantsi kokudliwa. Imigaqo eyisiseko yokutya kunye nokuzikhandla ngokwenyama yokulahleka kwesisindo:
- Yidla okungenani amahlanu ngosuku. Ukongeza kwizidlo ezintathu ezizeleyo, kufuneka kube nokutya okubini. Kubalulekile ukuqwalasela ukuba isabelo akufanele sibe ngaphezu kwesandla sakho.
- Isidlo sakusasa kukufuneka, ngoko awukwazi ukuyiphutha. Eyona ndlela ingcono kakhulu yokutya kwantya-i- carbohydrates edibeneyo, umzekelo, i-porridge.
- Ngexesha lesidlo, kukulungele ukukhetha inhlanganisela yeeprotheni kunye nemifuno, kwaye unokudibanisa i-carbohydrates encinci, njengezilimo.
- Ukutya isidlo siyisidlo esilula kwaye kuye umxube wemifuno kunye nokudla kwe-squirrel kungcono.
- Kubalulekile ukuba ungasebenzisi kwisisu esingenalutho, ngoko kuyimfuneko ukuba udle i-1-1.5 iiyure ngaphambi kweeklasi. Ngaphambi kokuba uqeqesho lufumane umrhumo wamandla ungadla ubusi okanye ibhanana, eya kukunyusa iswekile yegazi .
- Ukulahleka kwesisindo kubalulekile ukusela amanzi amaninzi kwaye kukulungele ukuba umgangatho wemihla ngemihla ungaphantsi kwama-2 ilitha. Umthamo opheleleyo kufuneka uhlulwe zibe ziincinci kwaye uphuze rhoqo.
Kubalulekile ukudlala imidlalo okungenani kathathu ngeveki. Ubude bexesha loqeqesho alukho ngaphantsi kwe-40 min. Unokukhetha naluphi na ulwalathiso, kodwa ukudibanisa kwe-cardio kunye nomthwalo wamandla kuthathwa njengeyona nto ibhetele.
Ukutya ngaphandle kokusebenza ngokusemzimbeni kunelungelo lokuba khona, kodwa kulo mzekelo ubunzima buya kuhamba ngokukhawuleza. Ukuba akukho xesha lokwenza imidlalo, zama ukuhamba ngaphezulu, ungasebenzisi i-elevator kwaye ukhethe ukuphumla okusebenzayo.