Ukutya kwezemidlalo, ukutya kweeklasi zokunyamekela okanye ukutya ekuzivocavoca, akunandaba nokuba yeyiphi isidlo oyifunayo. Ulawulo oluphambili lwesiphi na isidlo sisondlo esipheleleyo. Isondlo esifanelekileyo ngokubambisana nokuqeqeshwa ngokwenyama kuya kunika imiphumo emihle. Ukutya kunye nemidlalo ayinakulinganiswa. Kungakhathaliseki ukuba ungazibandakanyeka njani kwimidlalo, kufuneka udle ngokufanelekileyo kwaye ngokupheleleyo. Kungakhathaliseki ukuba yiyiphi imiphumo ofuna ukuyifumana kunye nokutya kwezemidlalo, kukho imithetho yendalo yonke ekufuneka ilandelwe.
Ukutya kwezemidlalo kumadoda kuvumela ukusetshenziswa kwee-1600 ukuya kuma-1700 khalori ngosuku. Nangona ukutya kwezemidlalo kubasetyhini kuvumela inani elincinane leekhalori (i-1400-1500 khalori ngosuku), njengoko umzimba wesetyhini uncinci. Iitheyibhile zomxholo wekhalenda zifumaneka kwiwebhusayithi yethu. Kule nqaku, sithatha ingqalelo kwiingongoma ezibalulekileyo zokutya kwezemidlalo.
Imithetho eyondlo yokutya ngexesha lokutya kwezemidlalo
Njalo kusasa kubalulekile ukuqeqesha amandla. Uqeqesho kunye nesisindo sokukhanya luya kunceda ukukhawuleza isantabolism nokunika ithoni kuwo wonke umzimba. Ngaphambi koqeqesho, awukwazi ukutya nantoni na, kuba ukuvuthwa kwamanzi kwisisu esingenalutho kuya kunceda ukutshisa iikhalori ezingaphezu kwamhla.
Musa ukuzibamba ngokukhawuleza ekudleni ukutya, njengezinye iintlobo zesondlo eziqinileyo. Ekubeni iipounds ezingaphezu kwemali elahliwe ngale ndlela ziya kubuya emva kweenyanga ezimbalwa ezizayo. Kubalulekile ukutshintsha ngokuthe ngcembe kwisondlo esifanelekileyo, kwaye uvumele umzimba usebenzise utshintsho olutsha. Ngokomzekelo, ukutya okunomzimba kunika ukusetyenziswa kwe-1400 kcal ngosuku.
Zama ukusela amanzi amaninzi. Amanzi adlala indima ebalulekileyo kwinkqubo yokutshisa amafutha kunye neeprotheni ukuxubusha kwama-muscle tissue. Usuku kufuneka uphuze ukuya kuma-3 ilitha e-fluid. Amanzi akufanele abe ne-carbonated, mhlawumbi atyebile kwi-oksijini, kuba ngexesha loqeqesho oluqinileyo emzimbeni, kufuneke ukuba kufuneke igesi yokunikezela ngegesi. Amanzi anjalo anciphisa intlungu kunye nokukhathala, ibeka ngokuqhelekileyo uxinzelelo.
Ngexesha lokutya, kufuneka ubale iekhalori. Uya kufuneka ufunde indlela yokubala ubuninzi beekhalori ozidlayo kunye nendlela ochitha ngayo. Ukwenza oku, ungasebenzisa ifomula elula: ubunzima beekhilogram kufuneka bwandiswe yi-nombolo 30. Uya kufumana umgangatho wakho wokuhlalisa umzimba (UMSP), olinganiswa kwiikhalori (kcal). Kule nombolo onayo, yongeza inani leekhalori ezitshiswa ngexesha lokuqhuba. Emva koko thabatha inani elifunyenweyo ukusuka kwinani leekhalori ezidliwa ngosuku. Ukuba ufumana inombolo enobulungisa, ke kukho isethi yobunzima, ukuba inani alibi - ulahlekelwa isisindo. Ukuba isiphumo sakho asihambisani nawe, ngoko kuyimfuneko, okanye utshintshe inani leekhalori ezigqityiweyo, okanye ubunzima boqeqesho.
Ukuba ngokukhawuleza ufuna ukutya into enotye okanye enothile ngexesha lokutya,
Isiseko semidlalo yesondlo sifanele sibe kukutya kwezityalo kunye nezilwanyana.
Akukhuthazwa ukuba udle ngaphambi kokuzivocavoca, kuba iimveliso zingenakucinywa kakuhle. Ngokukhawuleza emva kokuqeqeshwa, nawe, awukwazi ukuyidla. Kubalulekile ukutya iiyure ezimbini phambi koqeqesho, ngokukhethekileyo kwaye ezimbini emva kwayo, ukuze umzimba ungenzela iindleko.
Sifisa ukuba uphumelele kwimidlalo kunye nokulahleka kwesisindo!