Ebusika, abaninzi bayakhohlwa malunga nokutya okufanelekileyo kwaye entwasahlobo abanako ukungena kwiincindi. Ngoko ke, ukuba ubukela umlinganisi wakho kwaye ufuna ukuhlala ukhangeleka kakuhle, kufuneka udle ngokufanelekileyo kwiinyanga zasebusika.
I-Tip # 1 - ukwandisa amandla okutya
Ebusika, ngenxa yokupholisa, umzimba uchitha amandla amaninzi, ukugcina ubushushu obufunekayo emzimbeni. Ukuze ungayi kuziva uxinezelekile kwaye unobuthakathaka, zama ukutya ukutya okuninzi okuqukethe inani elaneleyo leprotein-linokuba ngumzimba, intlanzi okanye iimveliso zobisi. Kwabusika kuyacetyiswa ukuba udle i-carbohydrates ephucayo, leyo leyo isinika amandla ngamandla. Umzekelo weemveliso ezinjalo: i-pasta ukusuka kwengqolowa ye-durum, i-porridge kunye nebhaka yokutya.
Icebo # 2 - yidla imifuno
Ngethuba lekwindla nobusika, yidla imifuno, apho kukho inani elikhulu lamavithamini - iitatata, iinqathe, iibhotile, iklabishi, ithanga kunye no-anyanisi. Ukupheka kuzo zonke izitya ezidliwayo zonke iintsapho. Abaninzi bezondlo zivela ehlobo bacebisa amaqabunga kunye neziqhamo zasebusika, apho unokwenza ukutya okunonophelo okanye ukupheka.
Ibhodi yenombolo 3 - idle izitya ezishisayo kwaye kaninzi kunanini ngaphambili
Zama ukusebenzisa zonke ukutya okutshisa okanye ubuncinane bushushu. Izondlo zinconywa zincoma ukutya okungenani amahlanu ngosuku, njengoko ngexesha lokutya lokutya, izinga lokushisa emzimbeni landa kuma-38 ° C. Ukutya kudla ngokuba luncedo nangenxa yokuba oku kukhawuleza isantabolism, kwaye ukutya kukhawuleza kukugaya, oku kuthetha ukuba iipounds ezongezelelweyo aziyikrele.
Ibhodi yenombolo 3 - zonke ezingenakuncedo kulo mzimba zidla kude kube ngu-12: 00
Kunzima kakhulu kwimozulu ebanda, xa isimo sengqondo singenakulungile kwaye awufuni ukwenza nantoni na, yikhiphe i-dessert enomnandi. Zama ukudla yonke into "eyingozi" ekuseni, apho ungayichitha iikholori zelanga. ISidlo kufuneka sibe lula kwaye sibe nemveliso encedo. Ngethuba lebusika kuyinto eqhelekileyo ukuqokelela iikhilogram ezili-3, kodwa ezingaphezulu.
Icebiso # 4 - Lungiselela ukutya ngokufanelekileyo
Ukugcina zonke izinto ezinobomi kunye namavithamini, pheka ukutya ngokufanelekileyo: utyumbile, bhaka okanye udime. Kule meko, akusiyo kuphela eyolisayo, kodwa iyanceda kakhulu.
Ibhodi yenombolo 5 - Ukusebenza ngokufanelekileyo kwitafile
Kubonakala ukuba isimo sengqondo somntu sinokutshintshwa ngumbala. Ukugcina imvakalelo yakho ephakamileyo, sebenzisa imibala eqaqambileyo kwisakhiwo setafile: i-orange, ebomvu, njl. Oku kusebenza kwimpahla, i-napkins, iibhulaphu, kunye nezinye. Ndiyabulela umbala wonyango kwimvelaphi yemozulu yasebusika, uza kwenza isahlulo sehlobo ehlobo lakho.
Inombolo yeBhunga le-6 - obani ama-orang, obani amavithamini?
I-oranges kunye ne-tangerine ebusika zifumaneka nakwephi na isitolo. Okubaluleke kakhulu, banikezela umzimba nge- vitamin C , okufunekayo kungekuphela nje ukuqinisa ukukhuselwa komzimba, kodwa nokukhusela umzimba ekugugeni kwangaphambili, kwaye usebenze yonke imisebenzi yokukhusela. Iipropati eziwusizo zigcinwa kwizithelo zelitrus ukuya ekupheleni kwexesha lebusika,
Ibhodi yenombolo 7 - yenziwe ngenxa yokungabi nelanga
Ngenxa yokukhanya kwelanga, i-Vitamin D ikhiqizwa emzimbeni, echaphazela kakuhle umsebenzi wezitho zangaphakathi, kwaye iqinisa amandla omzimba. Ebusika, tshintshe ukungabi nako kwelanga kunye nemveliso eluncedo: ubisi, intlanzi, amaqanda, inkukhu kunye namakhowe.