Abagijimi abaninzi bakholelwa ukuba akukho nto ihlazo malunga nokutya amazambane ezidibeneyo kunye nama-cutlets phambi kokhuphiswano, akukho, ukuthatha, ngexesha elifanayo, indawo yabo ethandekayo kunye neyayimfuneko yesibhozo. Kodwa ngaba umdlali onjalo ucinga ngento yokuba ngaphambi kokuba umzimba wakhe usekwe imisebenzi ehlukileyo ngokupheleleyo kuninzi lwabo abasondelene naye, ekufuneka ixazululwe ngokusebenzisa ezinye izibonelelo?
Ukutya kwethu kuyimithombo yethu. Ngoko ke, imveliso yesondlo esifanelekileyo imele ihluke kwimenyu yabangenayo kwimidlalo.
Yimiphi imisebenzi eyenziwa ngokutya ebomini?
Ngoku siza kuzama ukubonakalisa kuwe, cacisa ngeminwe ukuba kubaluleke kangakanani ukutya okufanelekileyo kwabadlali:
- kuxhomekeke kwinqanaba lomzimba kunye nemisebenzi ethile ebeka phambi komdlali, ukutya kufuneka kube neekhalori ezaneleyo, iiprotheni, amafutha, i-carbohydrate, iivithamini, amanzi;
- ngenxa yemenyu ekhethiweyo ngokufanelekileyo, iinkqubo zokuxiliswa komzimba zisebenza;
- Isondlo esifanelekileyo xa ukudlala imidlalo kukukhokelela ekutshintsheni komzimba - unokunciphisa inani lamanqatha amaninzi, ukwandisa inani lemisipha okanye ushiye yonke into engatshintshiyo;
- imenyu ichaphazela ngqo imvelaphi ye-hormonal, kunye nama-hormone kumandla omzimba kunye nethuba lokufezekisa ukusebenza okukhulu.
Yintoni omele uyigcine engqondweni xa uqulunqa isantya somdlali?
Siyathemba ukuba ukungahambelani kweengcamango zesondlo esifanelekileyo kunye nezemidlalo owamkele ngokupheleleyo. Ngoku makhe sithethe malunga neyiphi imimiselo esifanele ihambelane nemenyu yomdlali onokulinganisela:
- Ukwakhiwa kwamanani - kukho uluvo lokuba abadlali bafanele badle kangangoko kunokwenzeka, ngoko iimisipha zikhula ngokukhawuleza. Kodwa ngokwenene, ngale ndlela, unako ukwandisa kuphela u-fat, oya kulibaziseka kwii-calorie ezingaphezulu. Imenyu yabathatyathi imele imele ibonakale ngokubaluleka kwamandla - i-2,100 kcal (abafazi), i-2,700 kcal (inkunzi), kodwa umgangatho ubalulekile.
- Ukwakhiwa kwekhwalithi ngamaprotheni, amafutha, i-carbohydrates kunye ne-micronutrients.
Inxalenye yamaprotheni, i-carbohydrate kunye namafutha kwabaninzi ayaziwa - 30:60:10, umlinganiselo wevithamini ngamnye ngumntu ngamnye, kodwa amanzi afuna okungaphezulu kwe-average - ubuncinane ama-2.5 ilitha ngosuku. - Ukuhambelana - le nxalenye yesihloko sesondlo esifanelekileyo ngexesha loqeqesho, ngokubhekiselele kwiiprotheni. Xa ukhetha iiprotheni , kubalulekile okokuqala ukuba ungakhange ubone ubuninzi babo (okuvame ukuhambelana nokunyuswa kwamafutha), kunye ne-factor-asmilation factor-the indicator 1.0 kunye neziphumo ezikufutshane.
- Indlela yokutya - kakuhle, kwaye, ekugqibeleni. Kakade, kufuneka udle encinci. Musa ukuzithumba inxila, kodwa ungadli ngokutya - 4-5 ukutya ngosuku - oku kuqhelekileyo.