Ngokuvamile ngesikhathi sokulahlekelwa kwesisindo endleleni, kunezithiyo ezihlukahlukene, ngenxa yokuthi eziningi zidiliza. Ukuze ugweme lokhu kuyadingeka, ufunde ukuthi ungabanqoba kanjani.
Indlala
Kunzima ngokwanele ukushiya ukudla okuvamile, ngakho-ke imingcele yokudla ivame ukuhambisana nesimo sokulamba.
Kulesi simo, kunezizathu ezimbili ezibalulekile:
- Usinciphise kakhulu imenyu yansuku zonke, isibonelo, wanquma ukusebenzisa i-mono-yokudla noma okunye. Kodwa lokhu akulona iqiniso, ngoba umzimba ngeke uwuthole wonke amaminerali kanye namavithamini adingekayo, inqubo yokulahlekelwa isisindo izothatha isikhathi eside. Njengoba isilinganiso sezinqubo ze-metabolic kanye nokushiswa kwamafutha angaphezu kwalokho kuzokwehla kakhulu, kuzothatha kancane.
- Ngokuvamile, indlala ingadideka nesifiso sokudla into engavunyelwe, njengekhekhe.
Yini okufanele ngiyenze?
Zibalale inombolo edingekayo yamakhalori. Ungasebenzisa lesi silinganiso: ngo-1 kg wesisindo somzimba, kubalulekile ngehora 1 kcal. Okusho ukuthi, uma ulinganiselwa ku-70 kg, udinga u-1x24x70 = 1680 kcal ngosuku. Uma ufuna ukunciphisa isisindo, akudingeki ukuba usike inani elincane lama-calories, bese uqala ukuwasebenzisa ngokushesha. Ukwenza imidlalo kuphelele ngalokhu.
Ukuzinza
Ngokuvamile lapho uqala ukudla, ungazizwa ubanda, njengokungathi ukushisa komzimba kuye kwehla ngokuphawulekayo.
Kungenzeka imbangela:
Kubonakala ukuthi ngemuva kokudla okunamandla izinga lokushisa lomzimba landa ngo-1 ° C, futhi uma uqala ukuzikhawulela ekudleni, futhi unciphisa okuqukethwe kwekhalori yansuku zonke kokudla, ukushisa akusekho futhi ngakho-ke uzizwa ubanda.
Yini okufanele ngiyenze?
Kulesi simo, izingubo ezifudumele, ezemidlalo zingakusiza, ungakwazi ukunciphisa umzimba owodwa noma umzimba owodwa, futhi-ke, indebe yetiyi elishisayo noma ikhofi.
Ukuncipha Kwezimpi
Ekuqaleni kokulahlekelwa kwesisindo, ubhekene kuphela nomphumela omuhle, unamandla anele, kodwa emva kwezinsuku ezimbalwa konke kuguquka. Uzwa ukhathele , ucasulwa, ungafuni lutho, futhi ulahlekelwe isisindo, phakathi kwezinye izinto.
Yonke icala ngenxa yezizathu ezilandelayo:
- Kubantu abaningi, ukudla kuthiwa yi-doping, okunikeza isimo sengqondo esihle namandla. Le mikhiqizo ibandakanya ushokoledi kanye nekhofi eqinile. Uma ubayeka ngokumangalisayo, isimiso sezinzwa sizolahlekelwa ukukhuthazwa, futhi uzozizwa ukhathele.
- Esinye isizathu - ukudla okungavamile. Ngesikhathi sokulahlekelwa isisindo, abanye besifazane bangenqaba ukudla kwasekuseni noma ukudla, ngoba bakholelwa ukuthi amakhilogremu angeziwe azohamba ngokushesha. Uma umzimba ungawutholi ukudla, okudingekayo amandla, ngokuqinisekile uyozizwa ukhathele.
Yini okufanele ngiyenze?
Zama ukuphumula futhi ulale isikhathi esanele. Ngemuva kwezinsuku ezimbalwa, umzimba uzokwakha futhi uzozizwa kangcono kakhulu. Funda ukudla kancane, kangcono izikhathi 5 ngosuku bese uzothola amandla amaningi.
Isibongo
Phakathi nokudla, wayeka izilingo ezihlukahlukene, ungahambi, uvakashele futhi, ngenxa yalokho, ukuphila kwaba mnandi kakhulu futhi kwakunomusa. Kulokhu, isizathu siwukuthi:
Ucabanga ukuthi kuyo yonke imihlangano kanye namaqembu ngokuqinisekile uyoba ukwelashwa, kodwa uma ungakwazi ukudla noma yini, kungani uhamba khona.
Yini okufanele ngiyenze?
Funda ukulawula izifiso zakho emahhafini nasezindaweni zokudlela ungalalisa izitsha zokudla, futhi ngempela, emihlanganweni nabangani, ukuxhumana okuyinhloko, hhayi ukudla. Ukwenza kube lula ngawe, sebenzisa amathiphu alandelayo:
- Ekuqaleni kokuhlwa, gcwalisa ipuleti yakho ngemifino, izithelo kanye neminye imikhiqizo yokudla ukuze abasihlwa bangeke banesifiso sokukubeka into ephezulu yekhalori.
- Esikhathini cafe thola kwimenyu yemenyu esebenziwe, ebhaka kuhhavini noma kwi-grilla, buka ukubunjwa futhi ubalawule ngesibindi.
Ngaphambi kokuphuma, udle ekhaya ukuze ukwazi ukulawula ukudla kwakho.