Esinye sezici eziyinhloko zenhlangano yokudla okunomsoco ezemidlalo yisidingo sokwandiswa kwe-caloric, okubangelwa isidingo sokukhokha izindleko zamandla ngesikhathi sokuzivocavoca. Amandla okudonswa kwamandla ngesikhathi sokuqashwa kwemidlalo ehlukahlukene ehlukile kancane, ebangelwa ukuqina komsebenzi okwenziwe ngokomzimba. Ngakho-ke, lapho udlala ama-gymnastics, i-athletics, i-skating, umzimba wesifazane kufanele uthole amakholori angu-3000-4000 ngosuku ngokudla, ngentshiseko yokubhukuda, ibhola lebhola, ibhola le-volleyball - 4000-5000 kcal, nalapho uhambela ukuhamba, ukuhamba ngebhayisikili, ukushushuluza komhlaba - 5000 - 6000 kcal. Ngokwesilinganiso, ngenkathi efunda amakilasi empilo, ama-energy izindleko zomzimba wesifazane angaphezu kwamakhilomitha angu-4 000 - 4,500 ngosuku. Ukulungiselela imenyu esekelwe kokuqukethwe kwekhalori kungenziwa ngesisekelo samatafula akhethwe ngokukhethekile okuqukethwe kwekhalori yemikhiqizo yokudla eyinhloko, engatholakala kunoma iyiphi incwadi nge-dietetics nokudla.
Futhi, kufanele kukhunjulwe ukuthi emzimbeni womuntu oqeqeshwe ngokuqinile, kunomthelela okhulayo we-carbohydrate namaprotheni. Ngakho-ke, lapho uhlela ukudla ngesikhathi sokuzivocavoca, isidingo esikhulayo somzimba womdlali wezakhi kufanele sithathwe. Ekudleni kwansuku zonke komuntu owenza umzimba, inani lamaprotheni nama-carbohydrate kufanele landa ngekota cishe uma kuqhathaniswa nokudla kwabantu abangafundile. Ukuphakama kokusebenza komzimba okwenziwe ngesikhathi sokuvivinya umzimba, kuphakama ukusetshenziswa kwamandla kagesi futhi, ngokufanele, isidingo samaprotheni nama-carbohydrate. Ukuze kutholakale ngokujulile nokukhula kwezicubu zesisindo somuntu oqeqeshayo, ukubaluleka okubaluleke kakhulu ukuqinisekisa imfuneko yansuku zonke yezinto eziphilayo ezinamaprotheni. Uma uqhuba imidlalo njengama-gymnastics, ama-athletics kanye ne-skating skating, umzimba wesifazane kufanele uthole ama-100-130 amagremu wamaprotheni ngosuku, ngenkathi ibhukuda, ibhola lebhola, i-volleyball - 130-160 amagremu, futhi ngentshiseko yokuhamba, ibhayisikili , izinhlanga ze-ski - 160 - 175 g. Inani elikhulu lamaprotheni anama-amino acids abalulekile okudingekayo ukuze umzimba utholakale ekudleni okunjengenyama, isibindi, ubisi nemikhiqizo yobisi, inhlanzi, i-peas kanye nobhontshisi. Kodwa-ke, kufanele futhi uqaphele ukuthi ukusetshenziswa kwamaprotheni ngokweqile kubangela ukuphazamiseka kokugaya, kuholela ezinkingeni ekusebenzeni kwesibindi nezinso. Futhi, phakathi nemidlalo, kubalulekile ukuhlinzekela ukutholakala kokudla okunjalo njengamafutha, kokubili njengesilwane (ibhotela), kanye nemvelaphi yemifino (sunflower, soybean, amafutha omnqumo).
Esinye isici sokudla okunomsoco lapho ukudlala ezemidlalo kuyidingo lokufaka phakathi kokudla kwemenyu okunenani eliphakeme lokufaniswa komzimba. Kuwusizo kakhulu phakathi nemidlalo ukufaka ekudleni okunjalo njengomkhiqizo wokudla njengoju. Liwumthombo wama-carbohydrate kalula, amavithamini namaminerali kalula, ngakho uju lufanelekile kakhulu ukusetshenziswa ngesikhathi sokuphumula ngemuva kokuqeqesha.
Ngesikhathi sokuqeqeshwa okujulile, umzimba womgijimi unesidingo esikhulu sokwenza cishe wonke amavithamini nezakhi zamaminerali. Kungcono ukujwayela ukusebenzisa izinkimbinkimbi ze-multivitamin ezibuye zinezinto eziyinkimbinkimbi ze-microelements ezibaluleke kakhulu emzimbeni womuntu ukwanelisa isidingo salezi zinxenye zokudla.
Uma uqhuba imidlalo, umuntu oqeqeshayo ulahlekelwa ngamalitha angu-2.5 ngosuku, ngakho kubalulekile ukuhlinzekela ukugcwaliswa kwalokhu kulahlekelwa ngenxa yombuso wokuphuza ozwakalayo. Ngemuva kokuqeqesha akufanele ubeke umthamo wokuphuza, kodwa ukuphuza okuningi oketshezi ophuzayo akukhuthazwa. Ngesikhathi sezemidlalo, kungcono ukugcwalisa ukulahlekelwa kwamanzi emva kokuqeqesha ngezingxenye ezincane, cishe 200 - 250 ml (lokhu kungumqulu weglasi eyodwa). Ukuze uqede okokuqala ukoma, ungakwazi ukukwenza kancane amanzi acwebe ngejamu noma ezinye izithelo ezinomsoco ezivuthiwe, futhi ngokuphuza, uthatha uketshezi olunezinxenye ezincane, uzibeke emlonyeni.
Inqubo ehlelekile efanele yokudla ngesikhathi sokuvivinya umzimba ikuvumela ukuba unciphise ingozi yokutholakala kwezifo eziningi, inikeza ukusebenza okuphezulu futhi ikhuthaza ukutakula.