Ukuze balondoloze isimo sabo somzimba esimweni esiphelele, kunezidlo ezikhethekile zabagijimi. Ukukhetha ukhetho olufanele kuwe, udinga ukuziqonda wena ukuthi ufuna ukuthola uhlobo luni lomphumela. Ukuze ulandele ngokufanele ukudla, le mithetho elandelayo kufanele icatshangelwe:
- Landela zonke izincomo nemithetho yokudla okukhethiwe.
- Ukuze ungacabangi ngokudla okungavunyelwe, yenza imidlalo eminingi.
- Ukukala njalo bese uqopha imiphumela yakho.
- Ngesikhathi sokuqeqeshwa okujulile noma phakathi nemincintiswano kungcono ukungathobeli noma yikuphi ukudla.
- Ukuze ukhethe ukudla, akudingeki ukwazi kuphela imingcele yakho yangokwenyama, kodwa futhi inani lamanzi nezigesi emzimbeni.
- Buka ibhalansi yamanzi emzimbeni wakho.
- Nsuku zonke kufanele udle cishe ama-7 g we-carbohydrate ngo-1 kg womzimba wakho.
Ukudla kwabagijimi "Ukulila"
Kunezincomo eziyisisekelo okudingeka zilandelwe ngesikhathi sokudla okunjalo:
- count calories;
- Yidla ama-carbohydrate eyinkimbinkimbi, futhi kungcono ukulahla okulula noma ukuwadla ngobuncane obukhulu;
- baphuze amanzi amaningi, okungenani amalitha amathathu;
- Yidla njalo, kodwa hhayi ezingxenyeni ezinkulu;
- yengeze ukudla, ezemidlalo nezokudla okunomsoco futhi umphumela ngeke ube yisikhathi ekuzayo;
- okokugcina udle amahora amane ngaphambi kokulala.
Ukudla okudliwayo kwamafutha kwabadlali
Lezi zidlo zihlanganisa amaprotheni, nazo zizinzisa imetabolism emzimbeni. Yidla ukudla okucebile amaprotheni, kodwa ngesilinganiso esincane sama-carbohydrate. Uma umzimba uyeka ukuthola ama-carbohydrate, uqala ukusebenzisa amafutha agcinwe ukuze uthole amandla afanelekile.
I-carbohydrate idla abagijimi
Kule nguqulo, noma yikuphi ukudla okulula okuvunyelwe, ukudla okuyisisekelo kuphela. Inombolo yamaswidi asetshenzisiwe kufanele ibe yinto encane. Amafutha adla ngamanani amancane, futhi ungakhohlwa ngama-protein. Phuza amanzi amaningi, okungenani izibuko ezingu-8.
Ukulimala okungenzeka
Ukudla okufanayo kwabesifazane bamantombazane kungabangela umonakalo emzimbeni. Ukungahambisani kokuqala kwemikhiqizo ethile, cabangela lokhu uma ukhetha ukudla. Ngokuhambisana ngokuqhubekayo nokudla, imiphumela ingaba yincane. Uma ukudla kunganiki amavithamini kanye namaminerali adingekayo, kungcono ukungasebenzisi ukudla okunjalo.
Khumbula ukuthi udokotela kuphela kanye nomqeqeshi wakho ongathola ukudla okulungile kwezemidlalo kuwe, okuzokusiza ukuba uthuthukise isimo sakho somzimba futhi ungalimazi impilo yakho.