Ngaphambi kokuba uqale ukulahlekelwa isisindo, baninzi abanomdla ukuba ngaba kunokutya okusemgangathweni kokulahleka kwesisindo, masijongane. Ukutya okuthe ngqo, asinakukunika esi sihloko, kuba ukugqithisa kuyinkqubo yomntu ngamnye. Kodwa konke okufanayo, makhe sizame ukufumana iingcebiso eziza kukuvumela ukuba uzenzele ukutya okunempilo.
Imigaqo ebalulekileyo yokutya okulungileyo:
- Okokuqala, gqiba, ngenxa yento oweyithisa kakhulu , mhlawumbi isizathu sokuba akusoloko udla ukutya okunobungozi, kodwa yonke into ibaluleke ngakumbi.
- Ukujongana nendlala kuyisigqibo esifanelekileyo, kuba ukuziva ulambileyo akusayi kubeka umzimba wakho ukuba ulahlekelwe isisindo. Esikhundleni sokususa amafutha amaninzi uya kuzibuthela.
- Zama ukudla ngokuqhelekileyo, lungiselela ukutya okulula, kodwa qinisekisa ukuba izabelo azikhulu.
- Yenza ukuhlaziywa kwefriji yakho kwaye ususe konke ukutya okuyingozi ukusuka apho, kwaye uyitshintshe ngeemveliso ezincedo kunye nezinto ezithandayo.
- Bala iikhalori. Ngaloo ndlela, unako ukugcina umkhondo wendlela odla ngayo kunye nendlela olahlekelwa ngayo. Unokubala umda wakho, ongayi kukunika ithuba lokukhula ngamandla.
- Khumbula ukulinganisela kwamanzi emzimbeni wakho, uphuze ubuncinane i-1.5 ilitha yamanzi imihla ngemihla.
- Yiya kwimidlalo, ukuphumeza iziphumo ezintle ngexesha elifutshane.
Ukunikezelwa kwezi ngcebiso, uya kuba nako ukuqonda oko kukutya okulungileyo kuwe. Emva koko, qwa lasela iingcebiso ezimbalwa eziqwalaselwa kwizidlo ezingcono kakhulu zokulahleka kwesisu. Kule ngxenye yomzimba kunzima kakhulu ukulahla iipounds eziziimveliso, ngokukhawuleza awuzukufumana iziphumo ezilungileyo. Ezi ngcebiso zifanelekile zonke iintombazana:
- Zama ukungadli kakhulu kwisiqingatha sesibini semini, ngokukodwa ekudleni, kuba zonke izinto ezigqithiseleyo zishiywe kumacala akho nasesisu.
- Ukutya kwansuku zonke kufuneka kuqule okungenani ukutya oku-5.
- Ukulahla amanqatha esiswini, unqabe ngokupheleleyo ukusela iziyobisi, kuba kungekhona nje "isisu esiswini" esiyingozi kubafazi.
- Yenza ukutya okunamafutha kunye nokutya okuphantsi kwekhalori, oku kunceda ukunciphisa ukutya. Khumbula kwakhona ngeeskese, ityuwa kunye neziphuzo ze-carbonate.
- Ukupheka kuyimfuneko kubini isibini, bhaka okanye upheke, ngoko kuya kuba yingozi, kodwa kuyakunceda umzimba wakho.
- Isidlo sokugqibela akufanele sibe ngaphezu kweeyure ezingama-4 ngaphambi kokulala.
- Musa ukulibala ngemifuno entsha, iziqhamo kunye namanzi, okufuneka ukusela ubuncinane ii-2 ilitha imihla ngemihla.
Landela ezi ngcebiso, ungene kwimidlalo, kwaye isisu esisisigxina siya kuba yinyani kuwe. Asinakukunyamekela isini esahlukileyo, ngoko qwalasela imigaqo yokutya okungcono kumadoda. Izidlo ezinjalo zihluke kakhulu kwizinto ezikhethwa ngabasetyhini, ekubeni amadoda adinga iikhalori ezininzi kunye nezinye izinto.
- Ukutya okunjalo kufuneka kube kukutya apho kukho ambalwa amakhobohydrates alula, kuba anefuthe elibi emzimbeni.
Nika okukhethwa kukho ukutya okuqulethe i-carbohydrate enzima, njenge-bread bread kunye ne-oatmeal. Kungcono ukuwadla ekuseni. - Sebenzisa inani elincinane leoli. Yidla ukutya okuqulethe i-omega-3 fatty acids: i-tuna, i-sardines, i-legumes, i-nut, i-oil ephilileyo kunye nobisi nabanye.
- Ukutya kwansuku zonke kufuneka kube ngumlinganiselo omkhulu weprotheni. Khetha ukutya okuthandayo apho kukho iprotheni kwaye uyidle rhoqo kangangoko kunokwenzeka, umzekelo, inyama, amaqanda nabanye.
- Yidla i-fiber eninzi, njengoko iyanelisa ngokupheleleyo indlala, kwaye ungayikhohlwa malunga namavithamini , yidla imifuno kunye neziqhamo.
Ngoku ungenza ngokwakho ukutya okulungileyo kokulahleka kwesisindo.