Ukucwina ngenye yezindlela ezikuvumela ukuba wenze umzimba unqabile kwaye uphawule. Oku kuyinkimbinkimbi yezinto ezijoliswe ekufezeni injongo ethile. Ngaphambi kokuba ufumanise indlela yokumisa intombazana, kufuneka uqonde ukuba le ngcamango ifaka ntoni. Abantu abaninzi bacinga ukuba le nkqubo iquka ukukhutshwa komzimbeni ovela emzimbeni, kodwa ngokwenene le ngcamango engafanelekanga kwaye siya kususa amanqatha angaphantsi. Ngelo xesha, isethi ethile yamanyathelo inceda ukuphumeza ukuxhaswa kwemisipha. Ukufezekisa iziphumo kwaye ungenzi umonakalo kwimpilo, kuyimfuneko ukuba ugcine yonke imithetho.
Indlela yokomisa ngokufanelekileyo ukulahleka kwesisindo - iindawo zokutya
Amaninzi amaninzi ekutshiseni amafutha azama ukunciphisa umthamo we-caloric wokutya ngokubanzi, kwaye usebenzise amafutha atshisayo ahlukeneyo, kodwa le ndlela ingakhokelela kwiingxaki zempilo ezinzulu, kwaye izihlunu ezivela kuloo khetho ziya kubandezeleka kakhulu. Ukucoca kuquka ukutshintsha umlinganiselo we-carbohydrate, iiprotheni kunye namafutha:
- Iiprotheni zizinto eziyinhloko zokwakha izicubu ze-muscle, ngoko kufuneka zifake rhoqo umzimba. Iprotheni yemihla ngemihla yintombazana ifanele ibe ngama-60% exabiso le-caloric.
- I-carbohydrate, njengokuba uyazi, ihlukaniswe ibe yinto elula kwaye eyinkimbinkimbi, ngoko ke oku kungadliwa ngexesha lokumisa kunye nobungakanani bamele bangabi ngaphezu kwama-30% ngosuku. Ukomisa kakuhle, ukunciphisa inani le-carbohydrates kancane, ekubeni utshintsho olusingaze lwenzeke luya kuthintela kakhulu imeko yezempilo. Ngokomzekelo, ngeveki yokuqala yokumisa, ukunciphisa ixabiso ukuya kuma-40%, kwaye emva kweentsuku ezisixhenxe ukuya kwi-35% uze ufike kwizinga elifunekayo le-30%.
- Amafutha athatyathwa njengeentshaba ezibaluleke kakhulu zomzimba, kodwa kufuneka angene emzimbeni ngexesha lokumisa. Isilinganiso sabo akufanele sidlule i-10%. Ukukhetha ngokukhethekileyo kwiintlanzi ezinamafutha, iisuthi kunye nebhotela.
Ukuqonda indlela yokomisa ngokufanelekileyo ukukhululeka kwemisipha, kuyafaneleka ukuthetha ukuba ukubala isantya sesuku se-calories kuyimfuneko, kuba i-1 kg yesisindo kufuneka ilandele i-35-40 kcal. Kukho omnye umgaqo-wokutya-ukuxubeka kwiincinci ezincinci. Phakathi kokutya akufanele kubekho ixesha elininzi kunye nenani elifanelekileyo leenkonzo zokuhamba ngosuku - 5-6. Akunqatshelwe ukuba adle ngaphambi kokuba alele embhedeni, kodwa kulo mzekelo kubalulekile ukukhetha inxalenye yesikhishi se-cottage kwimenyu. Kunconywa ukusebenzisa i-multivitamin complex.
Kubalulekile ukumisa amantombazana, ukugcina umlinganiselo wamanzi, njengamanzi ngumncedisi omkhulu ekulahlekeleni ubunzima. Ukubala umqulu wemihla ngemihla efunekayo, kufuneka ukhumbule ukuba kwi-1 kg yesisindo ufuna 30 ml wamanzi ahlambulukileyo.
Indlela yokomisa ngokufanelekileyo amantombazana ekuqeqesheni uqeqesho
Elinye iqela elibalulekileyo, ngaphandle kokuba akunakwenzeka ukufezekisa iinjongo ezibekiweyo. Iingcali azicebisi ukuqeqeshwa kokugqoka, njengoko ukutya kuzakujongana neenguqu ezinzulu kwaye kuya kuba nzima ukuba umzimba uphathe imithwalo enzima.
Imigaqo esemqoka yoqeqesho ngexesha lokumisa:
- Ukuba iiklasi zenzeka kwiholo, oko kukuthi, ukhetha imithwalo yamandla, kubalulekile ukunciphisa ngokunyanisekileyo ubunzima bokusebenza kunye nokwenza uqeqesho ngokukhawuleza, ukwenza ukuphindaphinda okuphindaphindiweyo. Umsebenzi awukho kwindawo yokuhluleka kwemisipha,
kodwa ngaphambi kokutshisa. Ukuphefumula akufanele kuhambe kakubi. - Ukumisa, baninzi bakhetha ukuzivocavoca. Kubalulekile ukuqhuba rhoqo, ngelixa ukudibanisa amandla kunye nokuqeqeshwa kwe-aerobic kuvunyelwe. Kukulungele ukusetyenziswa kwisisu esingenalutho, kodwa ukuba kunzima, yenze nje emva kweyure emva kokutya.
- Ukusetyenziswa kwekhaya kuyacetyiswa ukuba ukhethe isikhokelo esisebenzayo, oku kuthetha ukuqhutyelwa kwemisebenzi ngokukhawuleza.
Ukuba ulandela yonke imithetho, ungabona umphumo omuhle kwiiveki ezimbini. Nceda uqaphele ukuba akuvumelekile ukuba uhlale kwimodi yokumisa ngokusisigxina.