Ngexesha lokusebenzisa ukulahleka kokunciphisa umzimba kunendima ebalulekileyo, ngoko kufuneka uhlakulele kakuhle ukutya . Umzimba udinga amandla okuqeqesha, kodwa kubalulekile ukuba ungabandakanyi ukutya okunobungozi obuphezulu kwiekhalori.
Izinto ezisisiseko zesondlo xa zisenza ukulahleka kwesisindo
Xa uqulunqa imenyu, kuyimfuneko ukuba uyiqwalasele xa uqeqesho luqhutyelwa, kuba alukhuthazwa ukuba ujoyine isisu esisweleyo okanye esipheleleyo. Iiyure ezingama-2-3 phambi koqeqesho olufunekayo ukuba udle isidlo esipheleleyo, kodwa umxholo wekhalori kufuneka ube kwi-300-400 kcal. Ingaba ngumsebenzi wesobho okanye i-omelette eneentsholongwane. Iyure ngaphambi kokuzivocavoca, kucetyiswa ukuba udle isahlulo se-carbohydrate esheshayo kunye nama-protein, kodwa ingabi ngaphezu kwama-200 kcal. Ngenxa yale njongo, isonka kunye ne-100 ml ye-yogurt iyafaneleka. Engama-20 imizuzu. Ngaphambi kokuba uqeqesho lufumane amandla, kufuneka udle i-carbohydrates, umzekelo, i-spoonful of grains. Ukutya okunomzimba wokunciphisa umzimba kuthetha ukungala ukudla ngokukhawuleza emva kokuqeqeshwa, kuba umzimba uya kudla amafutha agcinwe amandla. Emva kweyure, kufuneka udle inxalenye yeprotheni kunye nee- carbohydrates eziyinkimbinkimbi. Musa ukulibala malunga nomlambo obalulekileyo ukulahlekelwa ubunzima, ngoko kufuneka uphuze imihla ngemihla ubuncinane ama-1.5-2 ilitha.
Imenyu yesondlo sokondla ekulahlekeni kwesisindo kufuneka ihlanganiswe ukuze umxholo wekhalori ungabi ngaphezu kwe-1600 kcal. Ukutya ukutya kuzinxalenye ezincinci rhoqo. Ukuze uqonde indlela yokwenza ukutya, cinga imenyu enemifanekiso: Imfesi yasemanzini: inxalenye ye-oatmeal, iibini zeprotheni, 1 tbsp. ijusi ye-orange kunye ne-2 tbsp. iipuni ze-kottage cheese.
- I-Snack: isaladi yesithelo egqoke i-yoghurt.
- Ixesha lesidlo: ukukhonza irayisi kunye nemifuno kunye neqhekeza yenkukhu.
- I-Snack: iizambane ezibhaka kunye ne-yogurt.
- Ukutya isidlo: inxalenye yeentlanzi ezityiweyo, isaladi yemifuno kunye ne-apula.
Yenza imenyu yokutya okulungileyo kunye nokutya, kwaye ke umphumo awuyi kuthatha ixesha elide.