Akunamadoda amaningi adonsela kubantu abancanyana. Ngaphezu kwalokho, phakathi kwabo abafana (kanye nabesifazane abanamafomu amahle kakhulu) "unamathele" amalebula amabizayo kubo. Kodwa-ke, amantombazane akasoze asolwa ngokungcola kwawo. Ngokuvamile, ukulahlekelwa isisindo futhi, ngokufanele, amafomu achazwa izifo ze-hormonal. Futhi kuholela ebuchosheni nasekukhathaleni kokuphendula okweqile, ukuntuleka kokulala, ukucindezeleka okungapheli, ukucindezeleka kokucindezeleka, ukuphazamiseka kokugaya ukudla. Ngakho-ke, ngaphambi kokuya ekudleni ukuze uthole inzuzo yesisindo, kufanele uqinisekise ukuthi izimbangela zokulahlekelwa isisindo. Emva kwalokho, ungakhetha ukwakhiwa nokudla ngokuphumelelayo kakhulu. Imodi ekhethiwe kufanele ifakwe kancane kancane, ukuze igweme ukulayisha umzimba. Kubaluleke kakhulu ukugcina njalo. Awukwazi ukuqala ukudla nokuqeda ngaphambi kwesikhathi, ukuthuthela ekukhethweni okuhluke ngokuphelele.
Ezigaba zokuqala, ukudla kufanele kube nokudla okuphansi kwekhalori. Ngokuvamile, inani lamakholori asetshenziswe ngosuku akufanele lidlule u-3000 - 3500 Kcal. Amaprotheni kufanele abe cishe ngo-15%, ingxenye yawo - mhlawumbe isilwane (130 - 150 amagremu ngosuku). Amafutha - angabi ngaphezu kuka-30%. Ama-carbohydrate - angabi ngaphezu kuka-55%. Ngokudla okunjalo, i-acidity yomzimba inganda. Ukuze unciphise ama-asidi, kungenzeka ukuthatha amafutha omquba (amafutha omnqumo amahle) emanzini amathisipuni amathathu ngosuku (emasaladi noma nje ngaleyo ndaba). Lapho ukhetha izidlo ukuze uthole inzuzo yesisindo, gwema ukugqithisa kwama-carbohydrate. I-carbohydrate engaphezulu iholela ekutheni umthamo okhulu kakhulu we-fat, ngenxa yokuthi yimaphi amafolda angase avele ezinkalweni nasezinqeni.
Landela amathiphu okuthola isisindo:
- Ngaphambi kokudla (imizuzu engama-30) uphuze ingxenye yengilazi yezithelo noma imifino.
- Yidla ukudla okunezinsuku ngosuku ngezigaba ezincane ngesikhathi esithile.
- Ungasebenzisi emva kokuzikhandla ngokomzimba.
- Faka ubhontshisi, i-pasta, isinkwa esimhlophe, izithelo, ushukela, uju, usawoti wamaminerali, ama-juice ekudleni ukuthuthukisa ukugaya. Yidla amavithamini.
- Yidla ngendlela efanele. Nsuku zonke, ukudla kufanele kube okuhlukahlukene.
Ukudla kwasekuseni. Ukudla ukudlala isisindo sasekuseni kakhulu kuzoba yizinhlobonhlobo zezitshalo, ama-omelets ebisi, i-cottage shizi, i-cocoa, ushizi. Akufanele udle njalo ekuseni into efanayo. I-Porridge ukupheka kusuka okusanhlamvu okuhlukile, engeza izitsha (amantongomane, uju, izithelo ezomisiwe), ukudla okunye. Hlola inani lokudla oyidlayo. Uma ukudla okuyisisindo - lokhu akusho ukuthi ungadla konke okulandelana kunoma iyiphi imali. Noma yikuphi ukudla, ngisho nokuqashwa, ngokuyinhloko ukulawula izifiso zomuntu. Ukudla okungalawulwayo kuzokwenza umzimba uphawule, ungathandeki.
Ukudla. Inyama ye-veal kanye nezinkukhu kufanele ibe yisisekelo se-dinner yakho. Inyama ipheka, imise noma ipheke umbhangqwana. Ukwandisa inani lezinhlanzi izinsuku ezimbili. Izinhlanzi zasolwandle ziwusizo kakhulu ekuqhumeni, ukuze ungagcini ama-micronutrients awusizo. Ukuhlobisa ukhethe ngokuqonda kwakho, kodwa imifino engcono ephekiwe-kuze kube yilapho kungenwe lutho. Ukudoba noma inyama, okuphekwe umbhangqwana, kwakumnandi, kungaba yinto encane kakhulu.
Snack. Ungalungisa ukudla okuphakathi nendawo noma yikuphi ama-saladi, ukudla okulula okulula, izitsha zangaphandle zasemaphandleni ngamantongomane, ama-apricot omisiwe namavinini omisiwe. Zama ukuhlukahluka okuhlukahlukene. Zizwa ukhululekile ukusebenzisa inhlanganisela emisha yemifino, amakhambi, izinkinobho, izidlo ezihlukahlukene. Kodwa khumbula, lokhu akusilo isidlo sesibili, kepha kuyisidla sasemuva. Ungadluli ngokweqile.
Dinner. I-Casseroles, amaqanda nganoma yiluphi uhlobo, ama-dessert afaneleka kusihlwa. Isidlo kufanele sibe ne-caloric ne-hearty, ngakho-ke awufuni ukudla ebusuku. Kodwa awukwazi ukudla ngokudla ebusuku.
Ukulandela ukudla kokuthola isisindo, ungenza ukuma komzimba okwedlulele. Kodwa kuyadingeka ukugcina isilinganiso sokuthi ukuphishekela ubulili akusiyo ekukhulupheni. Uma ufuna ngempela ukudla phakathi kokudla okuhleliwe, ungahlela isiphuzo ne-banana, i-gruel elula noma umhluzi.
Ungadli ukudla okubandayo noma okushisayo kakhulu - izinguquko zokushisa okungazelelwe zinciphise ukuthuthukiswa kwama-enzyme ezisiza ekutholeni izakhi. Ukuqaphela ukudla kokuthola isisindo, qiniseka ukwenza umzimba. Ukuzivocavoca umzimba endaweni yokuzivocavoca noma ngokuzimela, kanye nokukhethwa okuqinisiwe kokudla, kuzosiza ukuguqula ama-calorie okudliwayo ukuze ube nesisindo somzimba, futhi kungabi amafutha.