Uma unquma ukugijimisa umncintiswano, ngakho-ke uma ulungisa ukudla kwakho, kufanele uqale ucabange ukwanda kwezindleko zamandla emzimbeni ngesikhathi kusebenza ngokomzimba. Kuncike ekutheni ugijima kangakanani isikhathi sakho futhi ngeliphi isivinini esivamile ogijimayo, umzimba wakho kufanele uthole cishe ngo-3500 - 4500 kcal ngosuku. Uma, ngakolunye uhlangothi, uhlose ukungagcini nje ukuzigcina ungene, kepha futhi ukukhipha isisindo esiningi, khona-ke inani le-caloric elitholiwe ngosuku lomsoco kufanele linciphise kancane. Uhlu oluthile lwemikhiqizo yokupheka mayelana nokuqukethwe kwekhalori lungakhethwa ngesisekelo sokusetshenziswa kwamatafula akhethekile ezincwadini zokudla.
Ukudla kokudla kufanele kuhlukaniswe izikhathi ezingu-4 ngosuku. Ukuze ukuhlanganiswa okuphelele kwemikhiqizo yokudla nokugwema ukubukeka kokungahambi kahle ngesikhathi kusebenza kuhleleka ukuqala ukuqeqeshwa kungekudala kunamahora angu-1-1.5 ngemva kokudla. Ngemuva kokuthi ukuzivocavoca kuqedile, kudingeka futhi ulinde isikhathi esithile ngaphambi kokudla - cishe ihora noma okungenani isigamu sehora.
Ukondla uma usebenza ngokuzikhandla kufanele unikeze isidingo somzimba samaprotheni. Ngakho-ke, kulaba besifazane abanokuzikhandla okunjalo, inani eliphakeme lamaprotheni ekudleni kwansukuzonke cishe li-100 - 130 g. Amaprotheni adingekayo ukuze agcine ukusebenza okuvamile kwezicubu zomzimba kanye nokukhula kwawo. Inamba enkulu yalezi zakhi ezibalulekile zokudla okunomsoco itholakala enyameni, enhlanzi, ebisi nasemikhiqizweni yobisi, amaqanda, ama-peas, ubhontshisi.
Kodwa imithombo emikhulu yamandla ekugijimeni okusebenzayo amafutha kanye nama-carbohydrate. Ama-carbohydrate amaningi atholakala kumamaki ahlukahlukene wesinkwa, okusanhlamvu, i-confectionery nemikhiqizo yefulawa. Amafutha ekudleni kwethu angenxa yamafutha, inhlanzi enamafutha nenyama. Uma udinga ukusebenza kwempilo okungaphezulu ukuze ulahlekelwe isisindo, kufanele unciphise ukudla kwekhalori ngokunciphisa inani lama-carbohydrate namafutha ekudleni kwakho, kodwa kungenjalo kufanele ulinganise ukusetshenziswa kwemikhiqizo yamaprotheni. Ngokunciphisa inani lama-carbohydrate namafutha adliwe, ngakho-ke, uma wenza ngcono ukusebenza kwempilo, uphoqelela umzimba wakho ukuba usebenzise izimpahla ezinamafutha alahlekile ekutholeni amandla alahlekile, okungenzeka awonakele kabi isibalo sakho. Ngenxa yalokhu, umzimba uncane futhi uncane.
Esinye isici esibalulekile okumelwe sicatshangelwe lapho kuhlela ukudla okugcwele lapho kusebenza, izidingo eziqhubekayo zomzimba wezinto zamaminerali namavithamini. Ukuxazulula le nkinga, kungcono ukusebenzisa ama-vitamin-mineral complexes. Kunoma iyiphi ikhemisi manje ungathola izidakamizwa ezinjalo ezihlukahlukene. Ukwengeza, emva kokugijima kahle kahle uzofuna ukucima ukoma kwakho - sebenzisa amanzi amaminerali noma amajezi ezithelo (amanzi amaminerali anezicucu ezinamakhemikhali nama-anion adingekayo emzimbeni, kanti ijusi ngamavithamini).
Khumbula ukuthi uma uzama ukuhlela ukudla ngokuhambisana nezincomo ezingenhla, bese ezinyangeni ezimbalwa isibalo sakho sizoba slender, futhi amakhilogremu angeziwe azophela kancane kancane.