Ukuba nomshicileli omuhle yiphupho labesifazane abaningi namadoda aneminyaka ehlukene. Nokho, ukufeza imigomo oyifunayo, kubalulekile ukwenza imizamo eminingi. Kungenzeka yini ukuthi ulahlekelwe isisindo ngesikhathi esifushane bese wenza isithombe sakho sihle? Kufanele kube yikuphi ukudla komshini ngaphambi kwezingwane kanye nokudla kokupompa umshini?
Udinga ukudla komshini?
Abagijimi abanokuhlangenwe nakho baqinisekisa ukuthi amamentimitha angaphezu kwesisu esiswini bazophuma endaweni yokugcina. Ukufeza umphumela oyifunayo, kubalulekile ukuhlanganisa ngokufanele imisebenzi yemvelo nokudla okunempilo komshini. Uma uhlanganyela njalo ejimini , kodwa ngesikhathi esifanayo uqhubeke udla ngokungalungile, akunakwenzeka ukuthi ube ngumnikazi womshini omuhle. Okokuqala, udinga ukubeka ungqimba oluncane lwe-fat endaweni yesikhumba, bese uqala ukudala ukukhululeka okumangalisayo.
Ukudla komshini wesifazane
Izidakamizwa zinesiqiniseko sokuthi ukudla okunomsoco kuyisici esiyinhloko emsebenzini ekudaleni isithombe esihle. Ekudleni, ngubani ofuna ukumenza owesifazane ohloniphekile wesifazane, akufanele kube khona amaswidi, imikhiqizo yobhakabhaka, iziphuzo ezinomsoco ezinamafutha, amafutha, ukubhema, izitsha ezithosiwe kanye nosawoti. Kusuka kokudla okusheshayo kufanele futhi kulahlwe. Kubalulekile ukudla ukudla okunempilo nokugcina uhlelo olufanele lokuphuza. Ukudla kwe-press kungaba nale menyu:
- Ukudla kwasekuseni : i-oatmeal, ingilazi yamanzi e- apula noma iqanda elibilisiwe nezithelo ezintsha (ukukhetha kusuka).
- Isidlo sasekuseni sesibili : isithelo esisodwa se-citrus.
- Usuku lokudla : isaladi kusuka emifino ehlanzekile, isobho emifino yemifino, ingxenye yenyama enamafutha aphansi (inkukhu encane, inogwaja).
- I-snack - kefir namantongomane (noma izithelo ezomisiwe).
- Isidlo : ubhontshisi, isaladi yemifino.
Ukudla kokupompa umshini
Amandla akhethekile kufanele ahlinzekwe ukufakazela umshini wokunyathelisa. Abaqashi bomzimba abanokuhlangenwe nakho bacebisa ukunamathela emithethweni enjalo ekudleni:
- Nciphisa ukudla kwamafutha. Kubalulekile ukunikeza okuthandayo kulabo abasemanzini kanye nemifino yemifino.
- Ingxenye yesithathu yokudla okudliwe kufanele ibe umthombo wamaprotheni (imikhiqizo yobisi, inyama, inhlanzi), izingxenye ezimbili kwezintathu - ama-carbohydrate (okusanhlamvu, i-pasta, amazambane), amanye amafutha kanye nemifino, izithelo.
- Kunezinxenye ezincane futhi ngokuvamile.
- Ukudla okunomsoco.
- Ukuthobela umbuso wokuphuza.
- Ukudla ukudla kuyashesha futhi kuphakathi.
Yidla ngokunyathelisa
Akukhona nje amadoda, kodwa nabesifazane bephupha ngokushicilela okuhle kakhulu. Kuzosiza ekutholeni ukudla okukhethekile okuvezwe ekuqinisweni kokomisa umshini. Lokhu kudla kusekelwe kumikhiqizo yamaprotheni. Kumele kube nengxenye eyodwa kwezintathu kubo ekudleni. Okunye okusetafuleni ukudla kokudla kwe-carbohydrate. Unganaki ukuqukethe emayini nemifino yasolwandle, inhlanzi, amafutha awusizo. Lokhu kudla kunikeza ukudla okuyisithupha ngosuku. Kulesi simo, kubalulekile ukuba kancane kancane futhi kube nezinxenye ezincane. Ukudla kwe-press kungaba nemenyu elandelayo yosuku:
- Ukudla kwasekuseni - ingilazi ye-protein yokudla.
- Isinkwa - imifino eluhlaza kanye nebhotela le-peanut.
- Isidlo - inyama yenkukhu, isinkwa sezinhlamvu, apula, ingilazi yobisi oluphansi.
- I-Snack - ama-alimondi, amajikijolo.
- Isidlo - ukudlala inyama, isinkwa se-cereal, i-mozzarella ushizi.
- I-Snack iyi-cocktail ye-protein.
Ukudla komshini wamadoda
Akunzima kakhulu ukupompa indoda, uma uhlanganisa izivivinyo eziyisisekelo nezidlo ezikhethekile. Kulesi simo, ukudla okunempilo komnyathelisa wamadoda kusho ukulahlwa kwezinhlobo ezithile zokudla, ukusetshenziswa kokudla okufanele nokuhambisana nombuso. Kubalulekile ukudla kaningi, kodwa njalo ngezigaba ezincane. Ukuze ube nama-cubes amahle emzimbeni kunconywa ukuthi usebenzise imikhiqizo enjalo:
- ubhontshisi;
- amantongomane;
- imifino;
- amaqanda;
- iphalenda;
- imikhiqizo yobisi;
- inyama yenkukhu;
- amafutha omnqumo namafutha omuncu;
- amajikijolo;
- ama-protein cocktails;
- isitrubnoy isinkwa.
Imenyu ye-Men's Press
- Ukudla kwasekuseni : iphalenda yamalenti, i-banana cocktail, iqanda elibilisiwe.
- Usuku lokudla : i-cocktail berry-kefir.
- Usuku lokudla : isaladi ye-bean, umhluzi wenkukhu ne-vermicelli.
- Isinkwa se-ntambama : i-banana-apple milkshake.
- Dinner : i-cottage shizi namajikijolo, ama-cutlets we-buckwheat cutlets, itiye elimnyama.