Ukudla kwezemidlalo, ukudla okufundela imishanguzo yokuzivocavoca noma ukudla kokuzivocavoca, akunandaba ukuthi yikuphi ukudla okudingayo. Ukubusa okuyinhloko kwanoma yikuphi okudliwayo ukudla okulinganiselayo okugcwele. Ukudla okunempilo okuhambisana nokuqeqeshwa ngokomzimba ngokuqinisekile kuzoletha imiphumela emihle. Ukudla kanye nemidlalo kuyincazelo engavumelani. Kungakhathaliseki ukuthi awubandakanyeki kangakanani emidlalweni, kudingeka udle ngokugcwele futhi ngokugcwele. Kungakhathaliseki ukuthi yimiphi imiphumela ofuna ukuyifinyelela ekudleni kwezemidlalo, kunezimiso zomhlaba wonke okufanele zilandelwe.
Ukudla kwezemidlalo kumadoda kuvumela ukusetshenziswa kwamakhilomitha angu-1600 kuya ku-1700 ngosuku. Nakuba ukudla kwezemidlalo kwabesifazane kuvumela inani eliphansi lamakhilori (1400-1500 khalori ngosuku), njengoba umzimba wesifazane ungaphansi kokucindezeleka okuncane. Amathebula okuqukethwe khalori angatholakala kuwebhusayithi yethu. Kulesi sihloko, sivele sibheke amaphuzu ayisihluthulelo ekudleni kwezemidlalo.
Imithetho eyisisekelo yokudla ngesikhathi sokudla kwezemidlalo
Njalo ekuseni kubalulekile ukuqeqesha amandla. Ukuqeqesha ngesisindo esilula kuzosiza ukusheshisa imetabolism nokunikeza ithoni kuwo wonke umzimba. Ngaphambi kokuqeqeshwa, awukwazi ukudla noma yini, ngoba ukuvivinya ekuseni kusisu esingenalutho kuzosiza ukushisa ama-khalori angaphezu kokuhlwa.
Ungavimbeli kakhulu ekudleni ukudla, njengezinhlobo ezithile zokudla okuqinile. Njengoba amakhilogremu angaphezu kokulahlwa ngale ndlela azobuyela emuva ezinyangeni ezimbalwa ezizayo. Kuyadingeka ukuthi ushintshe kancane kancane ukudla okunomsoco, futhi uvumele umzimba ujwayele izinguquko ezintsha. Isibonelo, ukudla okunempilo kuhlinzeka ukusetshenziswa okungaphezu kwama-1400 kcal ngosuku.
Zama ukuphuza amanzi amaningi. Amanzi adlala indima ebalulekile ekwenzeni amafutha ashisa kanye namaprotheni ama-muscle tissue. Usuku kufanele luphuze kuze kufike ku-3 amalitha amanzi. Amanzi akufanele abe ne-carbonated, mhlawumbe acebile oksijeni, ngoba ngesikhathi sokuqeqeshwa okukhulu emzimbeni, kudinga ukwenziwa kwegesi ephilayo. Amanzi anjalo anciphisa ubuhlungu nokukhathala, kuvame ukucindezela.
Phakathi nokudla, udinga ukubala amakholori. Kuzodingeka ufunde ukuthi ungabala kanjani ama-khalori amaningi odlayo nokuthi uchitha kangakanani. Ukuze wenze lokhu, ungasebenzisa ifomula elula: isisindo ngama-kilogram kufanele sandezwe ngenombolo 30. Uzothola izinga lakho lokunciphisa umzimba ekuphumuleni (UMSP), elilinganiselwa kuma-khalori (kcal). Enombolweni onayo, engeza inombolo yama-calories ashise ngesikhathi sokuqeqesha. Bese uthatha inombolo etholakala enani lamakholori adliwe ngosuku. Uma uthola inombolo enhle, khona-ke kukhona isethi yobuningi, uma inombolo ingalungile - ulahlekelwa isisindo. Uma umphumela wakho ungahambisani nawe, kuyadingeka, noma ushintshe inani lamakholori adliwe, noma amandla okuqeqeshwa.
Uma ngokungazelelwe ufuna ukudla okuthile okunamafutha noma okumnandi ngesikhathi sokudla,
Isisekelo sempilo yokudla kumele sibe ukudla kokutshala izilwane nezitshalo.
Akunconywa ukuba udle ngaphambi kokuzivocavoca, ngoba imikhiqizo ingahlushwa kahle. Ngokushesha emva kokuqeqeshwa, futhi, awukwazi ukudla. Kudingeka udle amahora amabili ngaphambi kokuqeqeshwa, okungcono kakhulu futhi emva kwalokho, ukuze umzimba ukwazi ukwenza izindleko.
Sifisela wena impumelelo emidlalweni nasekulahlekeni kwesisindo!