Ukumisa kungenye yezinkambiso ezikuvumela ukuthi wenze umzimba ube mncane futhi ube nembobo. Lena yinkimbinkimbi yemisebenzi ehlose ukufeza umgomo othize. Ngaphambi kokuba uhlole ukuthi ungomisa kanjani intombazane, udinga ukuqonda ukuthi lo mqondo uhlanganisa ngani. Abantu abaningi bacabanga ukuthi le nqubo ihilela ukukhipha uketshezi oluvela emzimbeni, kodwa empeleni lokhu kungumbono olungalungile futhi sizosusa amafutha angaphansi kwamanzi. Ngesikhathi esifanayo, isethi ethile yezinyathelo kusiza ukusiza imisipha. Ukuze uzuze imiphumela futhi ungenzi umonakalo empilweni, kubalulekile ukugcina yonke imithetho.
Indlela yokomisa kahle ukulahlekelwa isisindo - izidingo zokudla
Amaningi amaningi okushisa amafutha azama ukunciphisa okuqukethwe kwe-caloric yokudla ngangokunokwenzeka, futhi asebenzise amafutha ahlukene e- fat , kodwa ngale ndlela angabangela izinkinga zempilo ezibucayi, futhi imisipha ekhethwe ngaleyo ndlela izokuhlupheka kakhulu. Ukumisa kuhilela ukushintsha isilinganiso se-carbohydrates, amaprotheni namafutha:
- Ama-protein ayinhloko yokwakhiwa kwezicubu zomzimba, ngakho-ke kufanele ahlale emzimbeni njalo. Iprotheni yansuku zonke evamile yentombazane kumele ibe ngu-60% we-caloric value.
- Ama-carbohydrate, njengoba uyazi, ahlukaniswe abe alula futhi anzima, ngakho-ke lokhu kungadliwa ngenkathi kumile futhi ubuningi bawo akufanele kube ngaphezu kuka-30% ngosuku. Ukuze ukomile kahle, ukunciphisa inani le-carbohydrate kancane kancane, ngoba izinguquko ezizenzekelayo zizophazamisa isimo sezempilo. Isibonelo, ngesonto lokuqala lokumisa, ukunciphisa inani libe ngu-40%, futhi emva kwezinsuku eziyisikhombisa kuya ku-35% bese kufike ezingeni elidingekayo lika-30%.
- Amafutha abhekwa njengezitha ezibaluleke kakhulu zomzimba omncane, kodwa kufanele futhi angene emzimbeni ngesikhathi sokumisa. Izinga labo akufanele lidlule u-10%. Ukuze unikezele izinhlanzi ezinamafutha, amantongomane nebhotela.
Ukuqonda indlela yokomisa ngokufanele ukukhululeka kwemisipha, kufanelekile ukuthi ukubala izinga lansuku zonke lama-calorie kuyadingeka, uma i-1 kg yesisindo kufanele ilandise i-35-40 kcal. Kunomthetho owodwa owodwa - ukudla okuyingxenyana ezinxenyeni ezincane. Phakathi kokudla akufanele kube yisikhathi esiningi kanye nenani eliphezulu lezinsizakalo ngosuku - 5-6. Akuvumelekile ukuba udle ngisho nangaphambi kokulala, kodwa kulokhu kubalulekile ukukhetha ingxenye ye-cottage shizi kwimenyu. Kunconywa ukusebenzisa inhlanganisela ye-multivitamin.
Kudingekile ukuba umise amantombazane, ugcine ukulinganisa kwamanzi, njengoba amanzi engumsizi omkhulu ekulahlekelweni kwesisindo. Ukubala ivolumu yansuku zonke edingekayo, kufanele kukhunjulwe ukuthi ngo-1 kg wesisindo udinga 30 ml wamanzi ahlanzekile.
Indlela yokomisa kahle amantombazane ukuze uthole usizo - ukuqeqesha
Esinye isici esibalulekile, ngaphandle kwalokho okungenakwenzeka ukufeza imigomo ebekiwe. Ochwepheshe abacebisi ukuqeqeshwa kokugqoka, njengoba ukudla kuzobhekana nezinguquko ezinkulu futhi kuyoba nzima ukuba inyama ikwazi ukubhekana nemithwalo esindayo.
Imithetho eyisisekelo yokuqeqeshwa ngesikhathi sokuma:
- Uma amakilasi akhona ehholo, okungukuthi, ukhetha imithwalo yamandla, kubalulekile ukunciphisa kakhulu isisindo sokusebenza futhi wenze izivivinyo ngokuhamba okusheshayo, okwenza ukuphindaphinda okuningi. Umsebenzi awusizo ekuhlulekeni kwemisipha,
kodwa ngaphambi kokushisa. Ukuphuza akufanele kuhambe kabi. - Ukomisa, abaningi bakhetha ukuvivinya umzimba. Kubalulekile ukuqhuba njalo, kuyilapho ukuhlanganisa amandla nokuqeqeshwa kwe-aerobic kuvunyelwe. Kungcono ukuzivocavoca ngesisu esingenalutho, kodwa uma kunzima kakhulu, khona-ke uyenze ihora nje emva kokudla.
- Ukuzivocavoca ekhaya kunconywa ukuba ukhethe isiqondiso esisebenzayo, okusho ukusebenza kokuzivocavoca ngesivinini esisheshayo.
Uma ulandela yonke imithetho, ungabona imiphumela emihle emavikini amabili. Sicela uqaphele ukuthi kuvunyelwe ukuhlala kwimodi yokumisa unomphela.