Enye yeengongoma eziphambili kwiNkqubo yokuHamba kukulungiselela okuqinisekileyo kokutya. Akukho mfuneko yokuba uhlale kwisidlo esinzima esinokubangela ingozi ngakumbi kwimpilo, kufuneka uqonde ukuba zeziphi izinto ezivela kwimenyu zifuneka, kwaye kungcono ukuba ungakhupheli. Ukongeza, kubalulekile kwaye lixesha lokutya, kunye nobungakanani beziqingatha. Siza kuthetha ngayo.
Iqela elibalulekileyo lokunciphisa umzimba ngendlela efanelekileyo
- Ngaphambi kokutya, zimisele ngokwakho ukuba zingaphi iikhalori ezifuna umzimba wakho ukuze uzigcine impilo-ntle, kwaye usebenza kangakanani ngexesha lasemini. Khumbula ukuba akunakwenzeka ukuba unciphise ubunzima ngenani elikhulu leekhalori kunye nokuhamba okuphantsi- unyanzela nje umzimba ukwandisa ungqimba lwamafutha. Yala ukusetyenziswa kwemihla ngemihla kweemveliso ezinqamlezileyo, yeka ukomisa ukutyala kwaye ufake iimveliso zobisi lwedizili ekutyeni, kunye nemifuno entsha kunye neziqhamo.
-Ukuba ulandela imigaqo ye-PP, ekupheliseni ukutya okuyingozi, kuyinyani ukuba ilahle iikhilogres ezi-5 kwinyanga enye. Ukulahlekelwa kwesisindo ngakumbi kunokubandakanya ukugula kunye nokuphulukana nezinto ezibalulekileyo emzimbeni.
-Ukuba ubandezeleka ngenxa yobunzima obukhulu, ireyithi yakho yecalorie yemihla ngemihla akufuneki ibe ngaphezulu kwe-1000.
-Angahlali kwiimveliso ezifanayo, kuba umzimba ufuna izinto ezahlukeneyo kunye neeminerali. Zama ukutshintsha imenyu ngeveki, isusa indala kwaye yongeze iimveliso ezintsha.
Isondlo esifanelekileyo-isiseko senkqubo yokulahleka kwesisindo
Ifoto: www.splash.com.
Ukutya
Umhlali wesixeko esikhulu kunzima ukufumana ixesha lokutya, kodwa ngaphandle kwawo akunakwenzeka ukuba usete kwakhona iikhilogramu ezithi zikho. Iingcali ziqinisekile ukuba ukutya ukutya kufuneka kube yi-5-6 ngosuku kwizihlunu ezincinci.
-Ukutya kokuqala kucwangcisiwe kakuhle kwisithuba ukusuka kwi-7 kuye ku-8 kusasa. Ngeli xesha, umzimba ulungele ukuthatha i-carbohydrate entsokothileyo eya kutsalwa ixesha elide. Lungiselela i-oatmeal eneziqhamo ezomileyo kunye nekofu yendalo. Ukuba ucwangcisiwe uqeqesho ekuseni, isidlo sakusasa, xa ugqibile ukwenza.
- Izitya zokuqala zomzimba zithathwa kakuhle emini. Isobho esikhanyayo kwimifuno yemifuno, isuphu okanye i-borch.
- malunga neeyure ezili-14, ungahamba ngesidlo sasemini ngokuqinileyo. Inyama ebilisiweyo ene-gornish yeetapile okanye imifuno ayinakukwenza uzive umxhuzulane esiswini.
-Ngentsimbi ye-17 ungasitya iziqhamo okanye usele iglasi yeziqwengana. Ungafumana ijusi encinci.
Ubuninzi ngentsimbi ye-20 ngentsimbi yesiqhelo. Akukho mfuneko yokuba ulayishe umzimba ngaphambi kokulala, kwaye ke ukutya kweprotheni kulungelelene ngokupheleleyo - intlanzi enamafutha asezantsi okanye inxalenye encinci yenyama. Ukuba awusebenzisi inyama nangayiphi na indlela, yenza isaladi yeziqhamo, iphinde igcwaliswe yiyogathi engakhange ibukele.