Abesifazane abaningi bavame ukuba nomfanekiso omuhle nempilo enhle. Okufanelekile kulo mkhuba wokufaneleka. Ukuzuza kakhulu kule misebenzi, akudingeki ukuthi usebenzise njalo, kodwa futhi ulandele ukudla. Ukudla uma kudingeka ukufaneleka, ngoba lapho kungekho khona, yonke imizamo yakho "ilula".
Ukudla okudingekayo ekudleni
Ukudla emisebenzini yalo mdlalo kumele kufake imikhiqizo edingekayo, efaka izinto eziwusizo. Kanti futhi, lapho usebenza ngokuzikhandla, kufanele ubonwe ngezikhathi ezithile.
Ekudleni komuntu onomzimba, ukubunjwa okuthile kwezinto kufanele kufakwe. Kuye ngokuthi uhlobo luni lokuphila abantu abaholayo, kwezinye izinto umzimba udinga okungaphezulu, kodwa kwabanye kunesidingo esincane. Ukwakhiwa kwansuku zonke kwama-khalori kufanele kube ngo-1500 kuya ku-1700 kcal. Izingxenye eziyinhloko zezinto ezibonakalayo ezidingekile emzimbeni uma ukwenza impilo ngamaprotheni, i-fibre, ama-carbohydrate.
Imikhiqizo ecebile amaprotheni ihlanganisa: inkukhu (mhlawumbe inyama ehlanzekile), i-turkey, amaqanda. Okuwusizo kakhulu imikhiqizo yobisi - i-cottage ushizi, i-yogurt, ubisi. Inyama yemithwalo enkulu yomzimba idinga nje isidumbu (inkabi, iwundlu, ingulube). Futhi enye yemikhiqizo esemqoka yinhlanzi.
Bacebile nge-cellulose, iklabishi (i-broccoli, inemibala, i-Brussels). Futhi futhi izaqathe, beet, ithanga, zucchini, isitshalo seqanda. Yidla izithelo eziningi namajikijolo, ngoba aqukethe inani elicebile lamavithamini. Amantongomane ayasiza, ikakhulukazi ama-pistachios, i-lentils, okusanhlamvu.
Ukuze umzimba ube nesilinganiso esanele sama-carbohydrate, faka kulayisi wakho wokudla, i-pasta, i-buckwheat, i-oatmeal, amazambane abilisiwe. Futhi futhi sincike ebhanana, omisiwe, ama-citrus. Isinkwa njalo nesinkwa sithatha indawo yesinkwa sokugaya. Imikhiqizo ingafaka okuhlukile, kodwa okubaluleke kakhulu - ungadli. Yekela imikhiqizo ephethwe yisikhathi, ama-pastries, amaswidi, ukudla okunamafutha.
Indlela yokuhlela ukudla uma usebenza ngokwempilo
Ukudla kufanele kugcinwe uma usebenza njengomzimba ngendlela elandelayo. Hlukanisa konke ukudla kube ngama-reception amahlanu. Ungadli ngokweqile. Yidla kaningi, kepha hlela izingxenye ezincane. Ngaphambi kokuqeqeshwa, kufanele udle ihora nehafu. Isisu esingenalutho asikhuthazwa ukuqina, ngoba umzimba uzodonsa amandla afanele emithonjeni yawo. Ngalolu khetho, amandla okusebenza ayancipha, ngisho nokuvumelanisa okulambile kungase kwenzeke. Ngaphambi kokuqeqeshwa, ungadla ukudla okuzoba nesikhathi sokugaya (isobho, isaladi, iphariji encane, i-cottage shizi). Uma uphelele emzimbeni ukuze wakhe ubukhulu besisindo, ngaphambi kokuqeqesha, udle izithelo ezithile. Futhi, ngaphambi kweseshini, kuhle ukuphuza itiye noma ikhofi - lokhu kuzosiza ukushisa amafutha amaningi ngesikhathi sokuqeqeshwa. Ngesikhathi esifanayo, amino acids amancane kanye ne-glucose ayoshisa, ukukhathala kuyothathwa kancane, ikhanda "lizocaca".
Ngesikhathi sokuzivocavoca, udinga ukusebenzisa okuningi ketshezi, ngoba umzimba ulahlekelwa yizinto eziningi. Uketshezi kumele kusetshenziswe naphezu kokuthi akukho ukuzwa ukoma. Ngokuqeqeshwa okujulile, umsebenzi we-receptors amaningi uhlabeka phansi, kanye nalabo abanesibopho sokuthi "banesizwa". Ngakho-ke, umzimba uphelelwa amanzi, futhi ukoma awuzwa. Ukwehla kwamanzi kuvezwa: umlomo owomile, izindebe ezomile, ukoma, ukukhathala, isizungu, ukungabi nesifiso sokudla. Ukuphuza kuyadingeka ngesikhathi samakilasi ngezikhathi ezithile. Iziphuzo ezidakayo zikhishwa kakhulu.
Emva kwamakilasi isigamu sehora akufanele uthathe ukudla. Khona-ke ungadla ukudla okuncane okungenawo amafutha, ngoba ukudla okusetshenziswe ngalesi sikhathi kuzoya ekubuyiseleni kwemisipha. Futhi kungakapheli amahora amabili, akukhuthazwa ukuba udle ukudla okuqukethe i-caffeine (ushokoledi, i-cocoa, ikhofi). Ngesikhathi sokudla, kuhle ukudla ukudla kwamaprotheni (i-peas, ubhontshisi, i-buckwheat, inyama, inhlanzi). Isimiso esiyinhloko sokudla emisebenzini enjengokuziqinisa imithi akusiyo ukudla ngokweqile. Ngezigaba ezivamile kanye nokudla okunempilo, umphumela uzobe ukhululekile kakhulu.