Abagijimi abaningi bakholelwa ukuthi ayikho into ehlazo ngokudla amazambane othosiwe kanye nezinsika ngaphambi komncintiswano, cha, ukuthatha, ngesikhathi esifanayo, indawo yabo ethandekayo futhi efanelekayo yesishiyagalombili. Kodwa ingabe umdlali onjalo ucabanga ngeqiniso lokuthi ngaphambi kokuba umzimba wakhe ubeke imisebenzi ehluke ngokuphelele kulabo abakuzungezile, okumele kuxazululwe ngokusebenzisa ezinye izinsiza?
Ukudla kwethu yizinsiza zethu. Ngakho-ke, ukudla okunembile kwezemidlalo kufanele kube okuhlukile kwimenyu yalabo abangahlanganyeli ezemidlalo.
Yimiphi imisebenzi eyenza ukudla kuphila komdlali?
Manje sizozama ukukufakazela, chaza ngeminwe ukuthi kubaluleke kangakanani ukudla okunempilo kwabagijimi:
- kuye ngokuthi izinga lokuzivocavoca emzimbeni kanye nemisebenzi ethile ebeka phambi komdlali, ukudla kufanele kube namakholori anele, amaprotheni, amafutha, ama-carbohydrate, amavithamini, amanzi;
- ngenxa yemenyu ekhethiwe kahle, izinqubo ze-metabolic ziyasebenza;
- ukudla okunempilo uma udlala imidlalo kuholela ekuguqulweni komzimba - unganciphisa inani lamafutha, ukwandise inani lemisipha noma ushiye konke okungaguquki;
- imenyu ihlasela ngqo imvelaphi ye-hormonal, namahomoni emandleni omzimba kanye nethuba lokufeza ukusebenza okuphezulu.
Yini okudingeka uyikhumbule lapho uhlanganisa isabelo somdlali?
Sithemba ukuthi ukungalingani kwemibono yokudla okunempilo kanye nemidlalo oyitholile ngokugcwele. Manje ake sikhulume ngokuthi yiziphi izici okufanele zihambelane nemenyu edlala kahle:
- Ukwakhiwa okulinganiselwe - kunombono wokuthi abadlali kufanele badle ngangokunokwenzeka, khona-ke imisipha ikhula ngokushesha. Kodwa eqinisweni, ngale ndlela, ungakwazi ukwandisa kuphela amafutha, okuzobe okubambezeleka kusuka kwamakhalori amaningi. Imenyu yabagijimi kufanele ihlukaniswe ngokubaluleka kwamandla - inani elingu-2,100 kcal (abesifazane), i-2,700 kcal (owesilisa), kodwa izinga libuye libalulekile.
- Ukwakhiwa kwekhwalithi kungamaprotheni, amafutha, ama-carbohydrate nama micronutrients.
Ukuphakama kwamaprotheni, ama-carbohydrate namafutha kwabaningi kuyaziwa - 30:60:10, isilinganiso sevithamini ngalinye singumuntu ngamunye, kepha amanzi adinga okungaphezu kokujwayelekile - okungenani ama-2.5 amalitha ngosuku. - Ukuhlanganiswa - le ngxenye yesihloko somsoco okufanele ngesikhathi sokuqeqesha, ngokuyinhloko ihlobene namaprotheni. Uma ukhetha amaprotheni , kuyadingeka kuqala ukuthi ungaboni ubuningi bawo (okuvame ukuhambisana nokuhlushwa kwamafutha), kanye nesici sokufanisa - isibonakaliso esihle kakhulu 1.0 nemiphumela eseduze.
- Imodi yokudla - kahle, futhi, ekugcineni. Yiqiniso, kudingeka udle kancane. Ungazitholi embuseni, kodwa ungadli ukudla - ukudla okungu 4-5 ngosuku - lokhu kuyinto evamile.