Ukudla okuhlelekile okuhlelekile okuhambayo kungenye yezimo ezibaluleke kakhulu zomcimbi ophumelelayo. Ngaphezu kwalokho, kubalulekile ukuxazulula izinkinga zokuhlela ukuthengwa nokuthengwa kwemikhiqizo yokuhamba isikhathi eside ngaphambi kokuqala kwayo, futhi, ngokuqinisekile, hhayi ngosuku lokugcina. Futhi uma kuhamba ngezinsuku ezimbili noma ngisho nezinsuku ezimbili ungahamba ngezihlabathi, ukudla okusemathinini kanye ne-thermos, khona-ke ukuvakasha okude kufanele kulungiselelwe ngokucophelela.
Imithetho yokudla okusemkhakheni efanele
Imithetho eyisisekelo yokudla okunomsoco ensimini ilula:
- Ukudla ohambweni kufanele kuphephe. Kubonakala sengathi lokhu akuyona iphuzu elibaluleke kunazo zonke, kodwa udinga nje ukucabanga ukuthi ukuphumula okusebenzayo kuyobhujiswa kanjani ngisho nangokwe-malaise encane. Ngakho-ke, awukwazi ukuthatha ukudla okuphakade endaweni ehamba phambili. Lokhu kufaka phakathi imikhiqizo yobisi (ngaphandle kweshizi kanye nobisi oluncibilikisiwe), imikhiqizo ye-sausage kanye ne-confectionery (ngaphandle kwesobho elimisiwe elomile, ushokoledi, amakhukhi), inyama eluhlaza.
- Ukudla okuhambayo kubalwa kusukela kunesidingo samakholori angu-3000-4000 ngosuku, lokhu kungakanani umuntu ochithayo ekuhambeni okujwayelekile noma ngokuhamba ngebhayisikili (ngezinhlobo ezidlulele zemisebenzi yangaphandle, isamba sibalwa ngabanye). Ngaphezu kwama- kilojoule aqukethwe kumikhiqizo, ibhalansi yokudla kufanele ihlolwe: isilinganiso esiphezulu samaphrotheni, amafutha kanye nama-carbohydrate cishe ngo-1: 1: 4. Imenyu kufanele ibe nosawoti, ushukela, itiye, izithelo nemifino esimweni esisha noma esomisiwe.
- Akungabazeki ukuthi izivakashi ezinesineke zizolinda isidlo noma isidlo isikhathi esisodwa nesigamu amahora amabili, ngakho-ke imenyu kufanele ihlelwe kusuka emikhiqizweni yokudla okusheshayo: okusanhlamvu okuhlukahlukene, okusanhlamvu kwasekuseni ngobisi, isobho elinoshukela, imifino ebilisiwe, i-pasta.
Ngokuvamile ukudla okuneziqhumane nokuphezulu khalori kusihlwa, kusihlwa, izivakashi zinganikezwa isobho ezinomsoco emanzini, amazambane, inyama.
Inhlangano yokuthenga nokuthutha kwemikhiqizo
Indawo yokudlela ehamba phambili, okungukuthi ukuhlela imenyu yansuku zonke, ukubalwa kwezinto ezidingekayo, ukuthenga nokupakisha kwemikhiqizo, kuvame ukuhlala nomholi weqembu noma umvakashi onolwazi.
Indlela yokuhamba kahle kakhulu ngesikhathi sokuhamba ngezinyawo kanje: ukudla kugcwaliswe ngokwemenyu, kanti izindawo zokugcina ukudla zihlanganiswe ngokwehlukana, futhi zisatshalaliswa ngokufanayo phakathi kwezivakashi.