Kube mnandi ukuba uphuze ipilisi yommangaliso kwaye ulahle umthwalo obunzima. Ndingathanda ukumkisa ngokukhawuleza ukuba ukulahleka okunyanzelayo kwiveki ye-10 kg kuyingozi kwizempilo, oko kuthetha ukuba kufuneka ulahle ubunzima obuncinane, kodwa ngokuqinisekileyo. Kuphela ngale ndlela ungalindela ukufumana umphumo omuhle, oya kugcinwa kwixesha elizayo.
Ukutya okunempumelelo ukulahleka kwesisindo se-10 kg
Ixesha elona xesha lihle kakhulu lokukrazula ubunzima obunomlinganiselo wenyanga enye, kodwa kubalulekile ukuqaphela ukuba yonke into ixhomekeke kwizibonisi zokuqala kwizinga. Iingcali kwi-dietetics ziqinisekisa ukuba ukutya okusemgangathweni kokulahlekelwa kwesisindo se-10 kg yiloo nto eyenziwe yile ndoda, inikwe iinqununu zakhe, kodwa ngexesha elifanayo lixhomekeke kwimithetho ekhoyo.
Izinto ezisisiseko zokulahlekelwa ubunzima:
- Imenyu yemihla ngemihla kufuneka yakhiwe ngokutya okuxubekileyo, oko kukuthi, itafile kufuneka ihlale ngama-4-5 ngamaxesha, kwaye phakathi kokutya kufuneka kube yinto enye. Ukutya kwasekuseni kulunge kangangeeyure ezili-10, kwaye sidle okungenani iiyure ezingama-3 ngaphambi kokulala.
- Ukutya kwasekuseni, kukufanelekile ukhethe ukutya kunye nomxholo ophezulu we- carbohydrates efanelekileyo , kwaye ungadla amaprotheni. Ukutya kwasemini, isobho se-low fat, intlanzi kunye neelayiki. Ukutya, ungadla inxalenye yenyama kunye nemifuno. Ukutya, kufuneka ukhethe iziqhamo, umzekelo, i-apula okanye i-orange.
- Gcina ukulinganisela kwamanzi kwaye udle ubuncinane 1.5 ilitha yamanzi ngosuku.
- Ukutya okunempumelelo ekulahlekeni kwesisindo se-10 kg kufuneka ukuba kudibaniswe nemisebenzi yomzimba. Zikhethele naluphi na ulwalathiso kwaye usebenzise izihlandlo 3-4 ngeveki.
- Nika ukutya okunobungozi, obuninzi lweekhalori. Okokuqala kukho konke ukuxhalabisa amafutha kunye namnandi. I-Sugar yintshaba eyona nto ifanelekileyo.
Ukuqwalasela le mithetho, ukulahleka kwesisindo ngeveki ye-10 kg kuya kunokwenzeka, kodwa kuphela ukuba isiqalo sibonisa inani elimangalisayo leekhilogram ezili-100.