Esikhathini sethu, ososayensi baye baqoqa amasu okudla okukhethwe ngokucophelela nokukhethiweyo kubadlali ababenemisebenzi ehlukahlukene yemvelo ngesikhathi sokuqeqeshwa. Zonke imidlalo ezinkulu zihlukaniswe ngamaqembu amakhulu amahlanu:
- Ngokuzikhandla kancane ngokomzimba
- Ngokuzivocavoca okukhulu
- Ngomthwalo wokuziphendulela, njalo
- Ngomsebenzi womzimba wesikhathi eside
- Izinkulumo emincintiswaneni kanye nama-Olympic.
Naphezu kokutholakala kwezentuthuko, kunezinqubo eziningana ezijwayelekile okufanele zilandelwe hhayi kuphela ngabathile, kodwa futhi ngamunye wethu.
Ukudla okunconywayo ngesikhathi sokuzivocavoca ngenkathi usebenzisa umzimba
1. Nciphisa okuqukethwe kosawoti ekudleni.
2. Ukuguqula ama-carbohydrate enamandla omzimba nge-fructose ne-carbohydrate, eyaziwa kalula ngomzimba (ujamu, amajusi, uju, izithelo).
3. Ukudla kumele kucebe amaprotheni futhi kulinganiswe kokuqukethwe kwamaminerali namavithamini.
4. Ukudla kufanele kuhlonishwe. Kufanele uzame ukudla njalo ngesikhathi esithile. Sebenzisa ukudla kufanele kube okungenani amahora amabili ngaphambi kokuvivinya umzimba, njengoba kufanele iguzwe futhi ifakwe ngumzimba.
5. Uma kwenzeka ukulahlekelwa ukudla, okuvame ukwenzeka ngemuva kwemithwalo ejulile, kuyadingeka ukwethula emikhiqizweni yokudla ecebile ama-carbohydrate.
6. Ngemuva kokuqeqesha, udinga ukwakha ukulahlekelwa kwamandla. Ukuze wenze lokhu, kufanele udle ama-orange, amagilebhisi noma ama-coat oatmeal. Emithwalweni enamandla ngokomzimba ukudla kufanele kube yisikhathi esithandathu, lapho izithelo nemifino kufanele zenze u-10% wokudla okuphelele.
7. Ukuphindwa kabusha komzimba ngamaprotheni, okusetshenziselwa kakhulu emithwalweni ephezulu. Ngaphezu kwalokho, kumane kudingekile ukuba umdlali, njengento yokwakha yonke imvelo, nangokwandisa imisipha. Kwaziwa ukuthi umzimba womdlali wezinsuku zonke ulahlekelwa cishe amagremu angu-15 amaprotheni ekuqeqesheni. Ngakho-ke, uma kungenakwanele ukudla ngokudla, umzimba uhamba ngokushesha kakhulu.
8. Ezinsukwini ezimbalwa ngaphambi kokuqala ukuqeqeshwa noma ukuncintisana, umzimba kufanele unikezwe ngokuphumula okujulile nokudla okunomsoco we-carbohydrate, ukuze amandla agcinwe emzimbeni. Phakathi nalesi sikhathi, udinga ukuhamba okulula emoyeni nasekusetshenzisweni kwamanzi amaningi, kanye nokuthatha ama-multivitamini.
9. Ukuhambisana nombuso wamanzi osebenza kahle. Umzimba wethu kufanele uthole inani elanele lamanzi ahlanzekile. Uma ulahlekelwa u-1% wamanzi womzimba wakho, uqala ukuzizwa ukomile, u-3% - ukubekezela okunciphisa, 5% - umuntu uwa ngaphansi kokunganakwa. Lapho izinga lokushisa lomoya lingaphezu kwama-27 degrees kanye nemithwalo enamandla, umzimba ulahlekelwa ngaphezu kwama-2 amalitha amanzi ngehora elilodwa.
10. Ukufana kwamanzi ngomzimba kuvela ekubalweni kwe-1 l / h, ngakho-ke ngaphambi kokuzikhandla ngokweqile kubalulekile ukuphuza uhhafu wamitha okungenani ihora ngaphambi kokuqeqesha.
11. Uma kwenzeka umsebenzi ohleliwe uhlelwe imizuzu engama-45 noma ngaphezulu, ihora ngaphambi kokuqeqesha kungcono ukuphuza isiphuzo esikhethekile se-carbohydrate-amaminerali esine-juice, uju, amavithamini namaminerali ekubunjweni kwawo.
Khumbula ngokudla okunempilo nokuqeqeshwa okuphumelelayo!