Iifayiti zifakwe kwisisu kunye namacandelo afakwe ngokukhawuleza, kodwa ukuzisusa, ngenxa yokuba ininzi yokulahlekelwa ubunzima yinkinga enkulu. Amakhilogremu angaphezulu ayilona nje umlinganiselo we-aesthetic, kodwa nayo ingozi yokuphuhliswa kwezifo ezahlukahlukeneyo. Ngoko ke, umbuzo wokutya ngendlela efanele ukususa isisu, ukukhathazeka kunye nalabo abaphupha ngesinqe esincinci, kwaye abantu bakhathazekile ngempilo yabo.
Yintoni enokuyenza kunye nendlela yokutya ukucoca isisu?
Isizathu sokutsalwa kweoli engaphantsi komzimba kwisisu, ezinqeni kunye namacaleni, ngokuqhelekileyo iisohlwayo ezingalunganga kunye nokutya. Kuyabasetyhini, ukuqokelela okukhuselekileyo kweekilo kungabangela ukuphazamiseka kwe-hormonal, ngokukodwa ukuqala kokuphuma kwimizi. Kubammeli bobabini ngesini, imbangela yobunzima obuninzi bungaba yizinto zokufa kunye nezolimo.
Nangona kunjalo, oku akuthethi ukuba awukwazi ukuhlangabezana nale ngxaki. Ukukhethwa okugqibeleleyo kokuzilolonga, ukuqeqeshwa okunokwenziwa komzimba kunye nokuzilungisa kunye nokulungiswa kokutya kwansuku zonke kuya kunceda ukuhlangabezana nobunzima obukhulu. Ngaphambi kokucebisa ukwakhiwa kwemveliso, kufuneka uqonde indlela yokutya ngokufanelekileyo ukususa amanqatha esiswini.
Imigaqo-siseko kunye neemfuneko zokutya ziquka izinto ezinjalo:
- Ukuthotyelwa kokutya kwansuku zonke kuyimfuneko yokutya kwasekuseni , isidlo sasemini, isidlo sakusihlwa kunye neentlanzi ezimbini okanye ezintathu phakathi kwazo.
- Isidlo sokugqibela akufanele sibe ngaphezu kwe-18.00.
- Kubalulekile ukunciphisa umthamo wesahlulo, ngelixa ukwandisa inani lokutya okufikelela kumaxesha angama-6.
- Umthamo wamanzi ngosuku kufuneka ube ubuncinane ubuncinane beelitha ezingama-2, kunye neninzi yamanzi okufuneka uyiphuze ekuseni. Amanzi acocekileyo angabonakaliyo athathwa ngqalelo.
- Imizuzu engama-20-30. Ngaphambi kokutya kwasekuseni udinga ukusela isilazi samanzi kwiqondo lokushisa.
- Iiyure ezingama-2 ngaphambi kokulala, unako ukusela iglasi ye-kefir nge-fat content content.
Ukuphinda ukwakhiwa kokutya kukunye kwimiba ebaluleke kakhulu kwindlela yokutya ukuhlambulula isisu kunye namacala. Into engabalulekanga yinto yokutya kunye nomgaqo wokusetyenziswa kwemveliso ethile.
Umxholo wekhalori wokutya kwansuku zonke kumntu ngamnye ubalwa ngokusekelwe kwimithwalo yawo yomzimba. Ukuchonga indlela yokutya kakuhle intombazana ukuba uhlambulule isisu, kufuneka uqale unciphise inani leentsuku zeekhalori - ukuya kwi-1200-1500 iekorikhi ngosuku. Kwamadoda, eli nani liphezulu, malunga ne-2000-2300 kcal, elibangelwa ukuhlukana kwiinkqubo zokuxilonga.
Yintoni kunye nendlela yokutya ukucoca isisu?
Imenyu yemihla ngemihla ifanele ibe yenzelwe ukwenzela ukuba iziqephu zincinci, kwaye inani leekhalori kwisantya nesidlo sasemini lidlula inani le-caloric inani lokutya kunye ne-snack. Ukususela ekudleni kufuneka kukhishwe i-fatty, fried and foked foods, seasonings and drinks, ukutya okuthakazelisayo - ikhofi, i-tea emnyama enamandla, utywala. Ukusuka kwiipesele kuvunyelwe i-tsokolate ebomvu, i-marmalade yemvelo ne-marshmallows, ukusetyenziswa kwabo kufuneka kudibaniswe kwithuba lomsebenzi omkhulu kunazo zonke iinkqubo ze-metabolism, oko kukuthi, ngexesha lexesha elibonisiweyo nelisemini.
Iimveliso ezikhethiweyo:
- I-fat-fat meatary-meat-rabbit, turkey, inkukhu;
- inkukhu kunye namaqanda ezinqeni;
- I-fat fat boiled or fish fish, ivenkile yezilwanyana;
- iziqhamo, amajikijolo kunye nemifuno, ngaphandle kwamabhanana kunye neidiliya;
- izithelo ezomileyo kunye neentlobo ezahlukeneyo zamantongomane (ngokulinganisela);
- igrari epheleleyo emanzini;
- ubisi kunye nemveliso yobisi kunye nomxholo ophantsi weoli okanye i-fat-free;
- kusekhona amanzi, eluhlaza kunye netiyi;
- i-seasoner, i-ginger, i-sinamon, i-cardamom ezincinane.
Xa kuqulunqwa imenyu, kubalulekile ukuqwalasela iimpawu ezixhamlayo zemifuno neziqhamo - i-zucchini kunye namakhukheni ukunceda ukususa umbane ogqithiseleyo emzimbeni, amafutha ase-citrus atshisa i-fat, i-buckwheat ne-brown rice ngokugqibeleleyo izalisa umzimba, i-broccoli kunye nekholifulawa zizona zixhobo ezifanelekileyo kakhulu, iiflethi zizityebi kwi-fiber kuphucula intliziyo yamathumbu.