Ukuqeqeshwa okuphakeme kakhulu, kholwa mina, ngeke kube ngokwanele ukulahlekelwa isisindo. Ngaphezu kwalokho, ukulahlekelwa isisindo sakho kuncike ngokwengeziwe emndenini, kunokuba kutholakale ukuqeqeshwa, okokugcina kuzoxhomeka kubalo bakho - ubuhlakani bayo, ukukhululeka, ukuqina. Kalula nje, ngena emidlalweni - incomeka kakhulu, kodwa ungayinaki imithetho yokudla okunomsoco futhi uzenzele uhlelo lokudla lokulahlekelwa isisindo ngesikhathi uqeqesho. Sizokusiza kulokhu.
Isidingo esiyisisekelo amaprotheni
Ama-proteins nathi ngaphandle kokuqeqesha adingeka kakhulu, futhi kulabo abadlula umthwalo womzimba we-akhawunti, amaprotheni ayimikhiqizo engu-1. Uma uqeqesha futhi ungakhulisi isilinganiso samaprotheni ekudleni kwakho kokuzivocavoca ukulahlekelwa isisindo, ukulahlekelwa isisindo (okungenakugwenywa nemithwalo yezemidlalo) kuzokwenzeka ngokuqondile ngenxa yokulahleka kwamaprotheni omzimba. Ngenxa yalokho, uma ulahlekelwa isisindo, uzobukeka njengekati elimanzi, elahlehliselwa ebhaketheni lamanzi futhi likhishwe. Awufuni ukuba isikhumba, akunjalo?
Emenyu, sethula amaprotheni ane-fat fat content (kodwa hhayi zero):
- i-cottage shizi;
- amaqanda;
- ubisi;
- i-kefir;
- ama-yogurts;
- izinyosi ezinzima;
- inyama yokudla;
- izinhlanzi nezilwane zasolwandle.
Amanzi
Ukwandisa okuqukethwe kwamaprotheni ohlelweni lwakho lokudla lokulahlekelwa isisindo, ungakhohlwa ngamanzi - uma amaprotheni ehlukaniswa, kutholakala ubuthi obudinga umzimba wethu. Uma kukhona amanzi anele, umzimba uzobhekana ngokushesha nokuphumelelayo nokuhoxiswa kwe "udoti".
Ngaphezu kwalokho, ngenkathi uqeqeshwa ulahlekelwa uketshezi olwedlula ukwedlula kokuphila kwansuku zonke. Amanzi okuphuza ngesikhathi sokuqeqesha okukhulu kakhulu futhi emva kwalokho akuyona indlela yokwazi, kodwa isidingo sokujwayelekile ukulinganisa usawoti wamanzi.
Ngaphambi nangemva
Ukudla kwakho ngaphambi kokuzivocavoca ukuze ulahlekelwe isisindo kufanele kubanjwe amahora amabili ngaphambi kwamakilasi futhi kufanele kube ukudla okuphelele. Uma kungenjalo, amandla ngeke aqeqeshe. Uma kungenakwenzeka ukudla kahle, sikhuthaza ukuthi ungeze amandla ngosizo lwemikhiqizo yokudla kungekudala ngaphambi kokuba amakilasi aqale, kufanele kube ama-carbohydrate - ubhanana, ama-apula, izinkwa, izithelo ezomisiwe namantongomane.
Ngemuva kokuqeqeshwa (uma ulahlekelwa isisindo) akukho okudingayo. Iwindi ye-carbohydrate-protein ikhona kulabo,