Ngesikhathi sokuzivocavoca umzimba ukudla ukudla kunendima ebalulekile, ngakho udinga ukuthuthukisa kahle ukudla . Umzimba udinga amandla okuqeqesha, kodwa kubalulekile ukukhipha ukudla okulimazayo okuphezulu khalori.
Izisekelo zokudla okunomsoco uma ulahlekelwa ukuqina kwesisindo
Uma uqoqa imenyu, kubalulekile ukucabangela lapho ukuqeqeshwa kwenzeka, ngoba akunconywa ukuba uhlanganyele esiswini esilambele noma esiningi kakhulu. Amahora angu-2-3 ngaphambi kokuqeqesha okudingayo ukuze udle ukudla okuphelele, kodwa okuqukethwe kwekhalori kufanele kube ku-300-400 kcal. Kungaba ukukhonza isobho noma i-omelette enezitshalo. Ihora ngaphambi kokuzivocavoca, kutuswa ukuba udle ingxenye yama-carbohydrates fast kanye namaprotheni, kodwa angaphezu kuka-200 kcal. Ngalesi sizathu, isinkwa nge 100 ml ye yogurt kufanelekile. Kungakapheli imizuzu engu-20. Ngaphambi kokuqeqesha ukuthola amandla adingekayo, kufanele udle ama-carbohydrate, isibonelo, i-spoonful of omisiwe. Ukudla okunempilo ukulahlekelwa isisindo kusho ukungala ukudla ngokushesha ngemuva kokuqeqeshwa, ngoba umzimba uzodla amafutha agcinwe amandla. Ngemuva kwehora, udinga ukudla ingxenye yamaprotheni kanye ne- carbohydrate eyinkimbinkimbi. Ungakhohlwa mayelana noketshezi olubalulekile ukulahlekelwa isisindo, ngakho-ke udinga ukuphuza nsuku zonke okungenani ama-1.5-2 amalitha.
Imenyu yokuzivocavoca kwempilo yokulahlekelwa isisindo kufanele ihlanganiswe ukuze okuqukethwe kwekhalori kungabi ngaphezu kuka-1600 kcal. Ukudla ukudla kuzinxenye ezincane ngezikhathi ezithile. Ukuze uqonde ukuthi ungadla kanjani, cabanga ngemenyu eyisibonelo: Ukudla kwasekuseni: ingxenye ye-oatmeal, i-pair of proteins, i-1 tbsp. ijusi le-orange kanye no-2 tbsp. izinkezo ze-cottage shizi.
- Isinkwa: isaladi yezithelo egqoke nge-yoghurt.
- Usuku lokudla: ukukhishwa ilayisi ngemifino kanye nengxenye yenkukhu.
- Isinkwa: Amazambane abhakabisiwe kanye ne-yogurt.
- Ukudla kwesidlo: ingxenye yezinhlanzi ezinamanzi, isaladi yemifino kanye ne-apula.
Yenza imenyu yokudla okulungile nokuphilile, bese umphumela ngeke uthathe isikhathi eside.