Kubalulekile ukuqaphela ukuthi ukuqeqeshwa emzimbeni wokuzivocavoca, ukuqina, ukuvivinya umzimba kanye nokunye kuphazamisa umzimba wethu. Uzosebenzisa amandla kuze kube sezingeni eliphezulu, ngakho-ke, ukuze ulungiselele, udinga ukudla kahle. Ngesikhathi esifanayo, umuntu akufanele azinikeze ngokudla okuqinile, njengoba kungenzeka ukuphazamisa ukushintshaniswa kwezinto futhi kube nzima isimo somuntu. Ngakho-ke, udinga ukukhetha ukudla okunengqondo, ucabangela isimiso nemidlalo.
Amakilasi okufaneleka
Uma unquma ukwenza imfanelo, ukudla kwakho kwansuku zonke akufanele kushintshwe kakhulu. Kodwa lokhu kuphela uma unquma ukuzigcina uzimele, futhi ungabi nesisindo ngokuqinile. Noma kunjalo, kukhona imikhiqizo okufanele ifakwe ekudleni kwakho. Ikakhulukazi uma lo mdlalo ubuqili bokuphila kwakho. Ngakho-ke, qiniseka ukuthi usuku lonke ukusebenzisa:
- Ama-amino acid - atholakala enhlanzi nasenyama, ngakho-ke ungalokothi wenqabe le mikhiqizo.
- Amavithamini namaminerali atholakala ezitsheni nemifino.
- Ama-carbohydrate angatholakala nasezithelo, imikhiqizo yefulawa.
- Amanzi - ungayiphuza ngendlela oyithandayo, kodwa hhayi ngaphansi kwamalitha amabili ngosuku. Ukunciphisa ubisi namafutha anamanyiwe akukhuthazwa.
Ama-carbohydrate adinga ukuxoxwa ngokuhlukana. Ngempela, abanye abantu banombono ongalungile ngabo. Ngokuvamile ama-carbohydrate ahlanganiswe nama-buns we-pastry nama-sweets ahlukahlukene. Lena umbono ongalungile! Yiqiniso, kule mikhiqizo, i-carbohydrate iqukethe, kuphela izinzuzo ezivela kubo aziyize, zivele zingenasisindo okhalweni nasezinkalweni.
Khumbula, ezemidlalo zindleko zamandla, eziyi-carbohydrate kuphela. Kuyadingeka ukuba sithole ama-carbohydrate angakuthola imikhiqizo enjalo: ama-muffin avela kufulawa wokugaya okubi, i-oat biscuit, i-fruktovyemusy, i-kisel, kubandakanya ubisi, noma yiziphi izithelo ezomisiwe.
Emashalofini ezitolo ezinkulu ungathola imikhiqizo ekhethekile emakwe "ukufaneleka". Zenzelwe ukuhlangabezana nezidingo zamandla omzimba wabantu abahlanganyela ezemidlalo.
Imenyu eqondile kulabo abathintekayo ezemidlalo
Ekudleni kwayo, kubalulekile ukukhipha isinkwa esimhlophe nesinkwa esibekiwe. Khohlwa ngamaqebelengwane, amaqebelengwane, amaswidi neshokoledi. Kungcono ukungadli ibhotela. Kodwa uma ufuna ngempela ukuzithokozela ubumnandi, ungadla ushokoledi omnyama noma izithelo zomisiwe.
Kodwa imenyu eseduze, okunconywa ukuba ihambisane nemidlalo:
- Ukudla kwasekuseni: ikhofi noma itiye noshukela, i-oatmeal noma i-oatmeal nobisi, ama-cookies ambalwa noma okusanhlamvu kusuka ochungechungeni lwe- "Fitness".
- Usuku lokudla: isobho semifino on umhluzi inkukhu, isaladi-fresh nge imifino noma amafutha omnqumo, yenkomo ephekiwe, inkukhu noma inhlanzi (kubhaka), izithelo.
- Intambama yokudla: itiye nama cookies oatmeal, yoghurt yemvelo, izithelo.
- Isidlo: i-cottage ushizi nobisi noma i-curd casserole, ikhekhe lokugaya ama-coarse netiyi (mhlawumbe eluhlaza).
Lesi yisibonelo sosuku olulodwa. Ngakho-ke, akudingeki udle nje lokho nsuku zonke. Kodwa lezi mveliso kufanele zihlale zikhona ekudleni kwakho. Kubalulekile ukukhumbula ukuthi uma uqeqesha ekuseni, ngaphambi kwamakilasi, kuyadingeka ukuba ube nokudla okuncane. Kodwa ukudla akufanele kube nzima ngenxa yesisu. Okufanayo kuya ngokugijima, ngaphambi kokugijima udinga isiphuzo. Ukusebenza kwesisu esingenalutho kuyingozi emzimbeni, ngoba ngeke ukwazi ukuthatha noma yikuphi amandla kunoma yikuphi.
Uma wenza impilo, ungahlali ekudleni okunzima. Kwanele ukwenza isimiso esifanele sokudla. Ngosuku kufanele udle izikhathi ezingu-4-5. Uma udlala ezemidlalo ezinzima kakhulu, udinga ukudla izikhathi ezingu-6-7 ngosuku. Lokhu kuhlanganisa ukudla okulula. Uma emva kwehora lesishiyagalolunye uzwa umuzwa olamandla wendlala, ungadla i-apula noma ingilazi ye-fat-fat kefir.
Umthwalo onzima ngokomzimba
Uma usebenza ngamathuluzi we-simulators, kuyadingeka ukuthi ukondle kakhulu ukudla okunomsoco. Njengomthetho, amandla nokusebenza okunzima akudluli nsuku zonke, kodwa izikhathi eziningana ngeviki. Khumbula umthetho oyinhloko-uma wenza imidlalo, udinga ukusebenzisa njengemikhiqizo embalwa ngangokunokwenzeka, engagciniwe kahle. Lezi zihlanganisa: iklabishi, i-peas, isinqumelo, ubhontshisi. Imikhiqizo enjalo "iyowela" esiswini ngomthwalo futhi uma usebenzisa umzimba, uyozizwa unzima kakhulu, mhlawumbe ukuqhuma, isicanucanu ngisho nokuhlanza. Futhi uma ungahambisani nalo mthetho, ngokuhamba kwesikhathi ungase ube nezinkinga ngepheshana lamathumbu.
Kodwa emva kokuqeqesha, umzimba usuphelile kakhulu, ngakho-ke kudingekile ukuba udle ngokuqinile. Ngenxa yale njongo, imikhiqizo enjengalabhodi, inyama, amagilebhisi, ama-oats, ama-pasta amnandi. Le mikhiqizo ingagcini nje kuphela, kodwa ukwandisa izinga leshukela egazini.
Imithetho eminingi ejwayelekile evamile
- Amahora amathathu ngaphambi kokuqala koqeqesho, kumele udle.
- Phuza amanzi okuqeqesha, hhayi ngaphansi kwelitha.
- Ngemuva kokuqeqeshwa, awukwazi ukudla okungakapheli amahora amabili. Ukudla okumele kutholakale kufanele kube okucebile nokwanelisayo. Isibonelo, ungadla inyama nge ukhilimu omuncu nemifino, bese ubhanana. Ukudla okunjalo kuzolinywa isikhathi eside ukugcwalisa umzimba wakho ngamandla.
Imiphi imikhiqizo ewusizo ?
Uma ukudlala imidlalo kuye kwaba umkhuba kuwe, khona-ke udinga ukwazi ukuthi yikuphi ukudla okumelwe kube khona okungenakulungiswa emisebenzini yakho yansuku zonke. Okokuqala, kuyadingeka ukuba udle lezozinto ezingadliwa ngokushesha, kodwa ngesikhathi esifanayo zinike amandla. Lezi zihlanganisa: uju, omisiwe, ushokoledi (omnyama kuphela), ummbila, ilayisi, isinkwa nama-biscuits amnandi. Le mikhiqizo kufanele idliwe ngaphambi kokuqeqeshwa. Ama-calories namandla atholakele kubo, masinyalala ngokushesha.
Okwesibili, udinga ukwazi lezo mikhiqizo ezingenamsebenzi ngaphambi kokuqeqesha, kodwa emva kwalokho zizosiza kakhulu. Lokhu kuhlanganisa: ama-coat oatmeal kanye nama-oatmeal, pasta, amazambane, amagilebhisi, ama-orang, ubhanana. Ungayeki amagilebhisi nama-oranges, ngoba lezi zithelo ziqukethe i-glucose eningi, esheshe ilahlekelwe ngumzimba ukuze usebenzise umzimba. Bashesha kakhulu ukuyibuyisela esimweni esifanele.
Okwesithathu, kukhona imikhiqizo eqala ukwehlukanisa futhi igaye kancane kakhulu. Imikhiqizo enjalo iyadingeka ukuze emva kokuqeqesha usenamandla, futhi ungabambelela kuze kudle isidlo noma isidlo sakusihlwa. Imikhiqizo enjalo ihlanganisa: ubisi, ukhilimu omuncu, ama-yogurts, i-kefir, i-cottage shizi, ukhilimu, i-ayisikhilimu, i-grapefruits.
Njengoba ubona, ukudla okunomsoco ngesikhathi sokuzivocavoca kunezici zayo. Kodwa akukho okulukhuni ekuqondeni indlela yokudla kahle. Into esemqoka ukulandela lezi zincomo. Akufanele uzibeke ngokweqile ukuba udle futhi ulambe umzimba. Ngeke uye empilweni ezuzisa impilo. Futhi, ngesikhathi sokuqeqesha, awukwazi ukuhlala ezidlweni ezinzima nezinsuku zokuzila.
Ukudla okulungile, ngeke usindise, futhi ngesikhathi esifanayo uzozizwa ugcwele njalo. Kodwa okubaluleke kakhulu, umzimba wakho uzothola inani elidingekayo lamaprotheni, i-carbohydrate, i-glucose nezinye izinto eziwusizo ezizosebenza njengomthombo wamandla.