Wonke umuntu angakwazi "ukuphuphuthekisa" umzimba wakhe, nje kwabanye, lokhu kudinga usizo lwabachwepheshe kanye nokudla okunempilo. Ngemuva kwakho konke, uma ungashintshi imikhuba yakho ye-gastronomic, yonke imizamo izohamba kahle. Ngakho-ke, ungadla kanjani kahle uma wenza ukufaneleka nokudansa?
Umthetho wokuqala nokulula, okumele uthathwe eminithini yokuqala - ukulahlwa kwamnandi kanye nofulawa. Ngaphezu kokuthi imikhiqizo enjalo iyonakalisa lo mdwebo, nayo iba nomthelela omubi esimweni sangaphakathi samazinyo nomzimba wonke.
Ukulungisa ngokufanele ukudla.
Odokotela abaningi bayeluleka ukuthi bangadli ukudla okuthosiwe. Akukona nje ukuthi akusizi nje umzimba, ngakho-ke futhi ngesikhathi sokudoba izinto ezinobuthi eziyingozi. Kudingekile ukuba udle ukudla okuluhlaza noma okuphekiwe, futhi ungabhakwa izitsha ezincane noma kwi-grill.
Yiqiniso, konke lokhu akusihlwa ngempela, kepha kuyasiza kakhulu. Abaningi bangezela kwimayonnaise yokudla, i-ketchup noma ukhilimu omuncu, kodwa ungenzi lokhu. Ngaphezu kwalokho, izithasiselo zingashintshwa, isibonelo, nge soy sauce, ijusi kalamula noma amafutha yemifino. Ngokuvamile, sebenzisa zonke izithako ezincane zekhalori.
Ukudla kwasekuseni okuhle.
Ukudla kwasekuseni yilokudla kokuqala okuqala ngalolo suku. Ochwepheshe bacebisa ukuthi bangalinganisanga ukudla nekhobe yendabuko yekhofi kanye namaswidi. Iqiniso liwukuthi ngobusuku bonke isidumbu sithatha zonke izakhi nezakhi ezidingekayo, ngakho ekuseni kudingeka "i-refuel". Ngokudla okudliwe, ukudla kwasekuseni kungafaniswa nokudla ngemva kokuzivocavoca. Uma kungekho isidlo ekuseni, khona-ke ungazama ukufaka ukudla okuqinile ngokudla okuketshezi. Isibonelo, kunamaqanda, i-cottage shizi noma i-oatmeal, kwanele ukudla i-yoghurt, i-kefir noma i-muesli, igcwele ubisi.
Thatha izithako zokufaneleka.
Ukudla okuvamile, noma ukulinganisela, akusizi ngaso sonke isikhathi ekufinyeleleni umgomo oyifunayo. Abanye abantu banobuthakathaka emzimbeni wabo, ongalungiswa ngosizo lwezingqinamba zempilo.
Phakathi kwe-vitamin ukuntula, wonke umuntu, ngaphandle kokunye, kunconywa ukuba asebenzise i-vitamin-mineral complex. Kulabo abasebenza ngokuzikhandla nokudansa ngokucophelela, ama-carbohydrate, amaprotheni, ama-amino acids kanye namafutha ahlukahlukene okushisa amafutha azohambisana.
Phuza amanzi amaningi.
Abaningi bazama ukunciphisa umzimba ngokuthatha izidakamizwa ezihlukahlukene noma ukuvakashela i-sauna. Lokhu akulungile futhi kuyingozi nakakhulu.
Wonke umuntu uyazi ukuthi umuntu unama-80% wamanzi. Ukungabi nalokhu kwamanzi kuholela ekungenikeni kwamanzi-electrolyte, lapho izinto ezidingekayo zomzimba zivele zihlanzwa khona. Ngaphezu kwalokho, uma ungadli amanzi okwanele ngemuva kokuzivocavoca noma ukudansa, lokhu akusizi ukususa i-product - i-lactic acid - emzimbeni ngemuva kokuqeqesha.
Akufanele uphuze iziphuzo ze-carbonated, njengoba zicasula i-mucosa yesisu, ubisi, ngoba kwabanye abantu i-digestible encane, futhi ama-juice, ngokuyinhloko, ahlanganisa ukugxila kanye noshukela, okuguqulwa kuwo amafutha amaningi.
Amanzi asemabhodleleni alula awaqukethe ama-calories, alithathi amandla ukuwagaya, futhi izidumbu ziqedwa emzimbeni ngokushelela nangokushesha. Ochwepheshe batusa ukusebenzisa okungenani ilitha ngosuku, kodwa kungcono, yebo, ababili.
Ungaphuzi utshwala.
Yiqiniso, wonke umuntu uyazi ukuthi utshwala kulula ukuyisebenzisa, kodwa uma wenza imfanelo noma ukudansa, kungaholela ekudleni ngokweqile. Iqiniso liwukuthi utshwala ngokwawo luyi-caloric kakhulu. Ukuphuza ingilazi eyodwa, isibonelo, ubhiya ngaphezu kwama-calories, ungathola ukwanda kokudla futhi, ngenxa yalokho, udle ukudla okungekho okuwusizo. Ngikholelwa, kuyobe kungenzeka ukuzisola lokhu ekuseni.
Ukugqoka ukudla nawe.
Uma unquma ukuzibandakanya emzimbeni noma ukudansa, khona-ke kudingeka nje ugcine isimo esisodwa esilula: ukudla izingxenye 6 noma izikhathi ezingu-7 ngosuku. Lokhu kuyadingeka ukuze kugcinwe amandla usuku lonke. Ukwenza njalo njalo ekhaya ngezinye izikhathi akukho ndlela. Abanye basebenzisa ama-cafes ahlukene ngale njongo, kodwa hhayi ukuthi uzohanjiswa ukudla okuqondile. Ungavakashela imigoqo ye-sushi, kodwa iyabiza kakhulu. Kukhona isisombululo esilula kule nkinga - ukuthatha ukudla nawe. Ukuze wenze lokhu, ungasebenzisa iziqukathi zaseplastiki kwanoma yisiphi isimo nesayizi. Cishe zonke izitolo ezinkulu zingabathenga.
Ungadli kakhulu kusihlwa.
Lo mthetho awusebenzi ezikhathini lapho iseshini yokuqeqesha ihlelwe khona kusihlwa, ngoba ukudla ngemuva kweseshini kufanele kube mnandi kakhulu. Kungcono kusihlwa ukubuyisela izitsha zomdabu zendabuko (pasta, amazambane) nemifino. Bayosiza umzimba ukuba ugcwalise futhi uthole wonke amavithamini adingekayo.
Indlela enesibopho ekukhethweni kwemikhiqizo.
Manje, emashalofini ama-supermarket, imikhiqizo eyehlukene eqedile ivele emabhokisini amahle futhi aqhakazile. Kodwa ungabagijimi ebhasikisini. Abaningi bacabangela ukunethezeka nokusheshisa kokupheka izitsha ezinjalo njengezikhulu kakhulu, kodwa ngesikhathi esifanayo kudingeke sikhumbule ukuthi imikhiqizo esiphelile ayimvelo, ngakho-ke iyingozi emzimbeni. Izindwangu, inyama ebhemayo kanye nezikhwama eziyizintandokazi zingashintshwa ngokuphepha ngemikhiqizo yemvelo engaphezulu. Ukugcizelelwa kufanele kube ngemifino, amantongomane, okusanhlamvu, imbewu, amaqanda kanye nemikhiqizo yobisi ephansi. Uma, noma kunjalo, isandla sifinyelela ebhokisini elimibalabala, ngakho-ke kunesibopho sokujwayelana nokubunjwa. Uma kunamafutha amaningi, ushukela noma usawoti kuwo, kufanelekile ukuyeka ukuthenga.
Yiqiniso, zonke izindlela ezibalwe ngenhla, zizosiza umzimba futhi usize ukuphendula umbuzo wokuthi ungadla kanjani kahle uma wenza ukuqina nokudansa. Uzokubuyisela ngomoya omuhle nangombono omuhle esibukweni. Kubo bonke labo abahlanganyela emzimbeni noma ngokudansa, lokhu kudla kuzokusiza ukugcina amandla nokuphila usuku lonke.