Kunesigaba esikhethekile sabantu abanzima ukuthola isisindo semvelo. Ukugcoba umzimba kwabo kuyashesha kakhulu, futhi bangadla noma yini futhi bangabi namafutha. Noma kunjalo, ngokuvamile baphupha ukwengeza okungenani amakhilogremu amabili. Njengemithetho, abantu bafuna ukudla okuphezulu kakhulu kwekhalori ukuze kube ngcono - kodwa le ndlela iholela ekuqongeni ngokweqile kwamafutha ezindaweni ezinzima futhi kubuhlungu impilo. Kunezindlela ezimbili ezinempilo zokuba ngcono - sizozibuka.
Imiphi imikhiqizo engingayithola kuyo?
Izidakamizwa kanye nabaqeqeshi bempilo bavame ukuzwa imibuzo, ngokwesibonelo, yiziphi imikhiqizo imilenze ithola. Impendulo yalo mbuzo ayikho nje, ngoba akunakwenzeka ukululama noma ukulahlekelwa isisindo endaweni yangakini, endaweni eyodwa. Ukusatshalaliswa kwesisindo kuncike ekuhlosweni kwezakhi zofuzo kanye nohlobo lwesibalo, futhi ngeke luthonye lo muntu.
Ngakho-ke, kufanelekile ukucabangela ngokujwayelekile ukuthi yini ukudla okumele idle ukuze uthole ngcono. Iphutha elivamile - Abaqalayo baqala ukudla okuningi okumnandi, ufulawa, amafutha kanye nokudla okusheshayo , kunokuduna impilo yabo, bengabi nesikhathi sokufeza imiphumela.
Ukwenza ukudla okuphezulu khalori kuyadingeka ngesisekelo semikhiqizo ewusizo:
- izinhlanzi ezinamafutha;
- inyama, izinkukhu nezilwane zasolwandle;
- imikhiqizo yobisi enezinto ezinamafutha aphezulu;
- amafutha yemifino;
- isinkwa okusanhlamvu kanye ne-pasta kusuka kolweni kakade;
- ibhotela;
- amantongomane;
- ama-compotes nezithelo zeziphuzo;
- izithelo nezithelo zomisiwe;
- ama-soybean, ubhontshisi, i-peas kanye nezinye izitshalo.
Cabanga ngesibonelo sokudla ukuze uthole isisindo sezinsimbi:
- Ukudla kwasekuseni: ingxenye ye-oatmeal porridge enoju, amantongomane nezithelo, ucezu lwesinkwa nebhotela, itiye noju.
- Isidlo sasekuseni sesibili: izinkomishi ezimbili / 3 zamantongomane kanye ne-apula noma ezinye izithelo, ijusi.
- Usuku lokudla: ingxenye yesaladi enhle nebhotela, isitsha sesobho, ucezu lwesinkwa sokusanhlamvu, i-compote.
- Intambama yesiphuzo: i-bun ne-bran nebhotela netiyi noju.
- Isidlo: ingxenye yenyama ephekwe ngemifino ngaphansi kweshizi nokuhlobisa okunye okufana nokolweni, i-peas noma i-pasta futhi i-compote.
- Ihora ngaphambi kokulala: ingilazi ye-kefir.
Ukudla okunjalo
Yikuphi ukudla okuvela emdlalweni wezemidlalo kusiza ukubuyisela?
Indlela elula yokubuyiselwa ngendlela efanele futhi enhle ukujoyina ku- gym , yenza uhlelo nomqeqeshi bese uqala ukuthatha i-geyner. Lena uhlobo lokudla kwemidlalo ngaphandle kwezithasiselo zamakhemikhali, ezihlanganisa ingxube yamaprotheni nama-carbohydrate. Futhi lokhu kungumkhiqizo ohlanzekile, ongenakulimaza, futhi engxenyeni eyodwa yamakhilogremu ayo kungaba okuningi kakhulu njengoba ungakwazi ukuthola ukudla okudliwayo. Lena yindlela yokwengeza isisindo ochwepheshe batusa.