Abantu abaningi, abafuna ukususa isisindo esiningi, bakhetha ukudla okunamafutha, izinzuzo kanye nokulimala okukhona ulwazi oluningi. Ukunye kwalesi sindlela ukuthi ama-pounds angaphezulu ahamba, kodwa ubukhulu besisindo bugcinwa. Ukulimaza okunjalo kungaholela esimweni sokudla okuncane. Ukulandela iseluleko esinikeziwe, awukwazi ukwesaba noma yimiphi imiphumela emibi.
Imenyu yokudla okunamafutha ngesonto
Izondlo zokuncoma zincoma ukuthi zenzele ukudla, kuhlanganise nemikhiqizo evela ohlwini oluvunyiwe oluthandayo. Enye iphuzu ukudala imenyu yokunciphisa ukudla okunomsoco ukuze usuku ngalunye udle ngesikhathi esifanayo, okuzokwenza ukwazi ukujwayela umgomo futhi uvuselele uhlelo lokugaya. Yenza okuthandayo ukudla okuyingxenyana. Ukuze uzuze imiphumela emihle, hlanganisa ukudla nokuzivocavoca njalo.
Imenyu yokudla okunamafutha kufanele iklanyelwe ukuze umzimba uthola amaprotheni, ama-carbohydrate namafutha. Njengoba sekushiwo kakade, ukuthuthukisa ukudla kuxhomeke kokuthandayo, ngokususelwa kwinombolo ekhonjisiwe ngezansi:
- Amaprotheni : amaqanda amabili, i-180 g yezinhlanzi ezinomsoco, i-200 g yezilwane zasolwandle noma izinkukhu, i-120 g yezinyama ezinomzimba, i-100 g ye-cottage shizi, i-60 g ushizi, i-30 g yamantongomane noma i-1 tbsp. ubisi olunamafutha aphansi.
- Izithelo nemifino : amagremu angu-400 esaladi yemifino, amagremu angu-300 emifino yemifino, amagremu angu-300 esithelo, ama-gram angu-70 ezithelo zomisiwe , kodwa ama-apula angaba yinoma yikuphi.
- Ama-carbohydrate : ama-gramu angu-200 elayisi, i-buckwheat noma i-pasta, ama-4 wezipuni ze-pure kusuka kubhontshisi noma amazambane, ama-2 tincetu zesinkwa sonke sikakolweni.
- Amafutha : 1 tbsp. isipuni samafutha yemifino (usuku lonke), 0.5 tbsp. izipuni zebhotela, i-100 g yezinhlanzi ezinamafutha, kodwa angaphezu kuka-2 izikhathi ezinsukwini ezingu-7.
Emva kokuphela kokudla kunconywa ukuba uye ekudleni okulungile, ngaphandle kwalokho kukhona ingozi ukuthi ama-kilogram azobuya.