Isondlo esifanelekileyo kunye nezemidlalo zimbini izimo ezisisiseko zokulahlekelwa isisindo. Ukutya okunokulinganisela kunika umzimba amandla okuqeqesha kwaye kukuvumela ukuba ulahlekelwe isisindo ngaphandle kweengxaki.
Isondlo esifanelekileyo ekulahlekeleni ubunzima nokudlala imidlalo
Ukutya okunokulinganisela nokufanelekileyo kokulahlekelwa kwesisindo kunye nezemidlalo akunakwenzeka kakhulu. Kwinqanaba leelayiki kunye ne-kefir, kunzima ukuqeqesha imihla ngemihla, kodwa nokuhamba. Ukutya okuxutywa kakuhle kufuneka kufake uluhlu olupheleleyo lwezondlo - i- carbohydrate , iiprotheni kunye namafutha.
Ama-proteins ayimfuneko ukugcina umthamo weesisu zomzimba. Musa ukukhuphela iiprotheni ekudleni ngenxa yokwesaba ukwakha izihlunu zamadoda - ngenxa yoko kubakho igumbi kufuneka usebenze iminyaka. Ukungabikho kwamaprotheni kuya kukhokelela ekunciphiseni ubunzima beentlungu zabo, kodwa ugcino olunamafutha aluyi kuba nzima. Ngaphezu koko, izinga lokutshisa kweoli liya kuhla, kuba "ukuqokelela" kwezihlunu kutshabalaliswa. Isondlo esifanelekileyo kunye nokulahleka kwesisindo kunye nokuzivocavoca imihla ngemihla kunika ubuncinane i-2 grams yeeprotheyini ngemveliso nganye yeekhigram yesisindo. Imveliso yamaprotheni echanekileyo yinkomo yenkukhu, intlanzi ephilileyo kunye nenyama, i- cottage cheese .
Ukutya komdlali kwi-loss losses kubandakanya i-carbohydrates, eyona nto ihamba phambili (kwaye ifumaneka kakhulu kumzimba) umthombo wamandla kunye namandla okuqeqesha. Kodwa i-carbohydrate iyimfuneko echanekileyo kwaye iluncedo - okusanhlamvu, izityalo ezingekho-starchy, izithelo ezingenasiphunga. Inxalenye eyinxalenye yokutya kwe-carbohydrate kufuneka ichithe iiyure ezingama-2 phambi kovavanyo oluhleliweyo kunye nenxalenye encinane yeprotheni. Umgangatho wemihla ngemihla yemveliso ye-carbohydrate ngu-4 g nganye ngeekhigram yesisindo.
Amafutha xa wenza imidlalo kunye nokulahlekelwa isisindo, nazo, ziyimfuneko, zilungele zonke - imifuno. Inani elincinci leoli, umzekelo, ioli yeoli, ingasetyenziselwa ukugqoka isaladi, kodwa ayikuthandi ukukhanda.
Ukunciphisa ukunciphisa umzimba kunye nokuzivocavoca kufuneka kuvela kwi:
- ukutya okusemathinini, i-sausages, i-salted and broked products;
- iziphuzo ezintle kunye noshukela;
- i-muffins, isonka kunye neesekese;
- izilwanyana zezilwanyana, igargarine.