Uma ufuna ukunciphisa umzimba, kodwa ungafuni ukudla, khona-ke udinga ukuhlukanisa ukudla kwakho nemikhiqizo ewusizo yokulahlekelwa isisindo. Kodwa umzimba womuntu ngamunye uyedwa kanye nomunye umuntu, isibonelo, ama-apula akhuthaza ukulahlekelwa kwesisindo, kodwa kumuntu ongekho. Ukuze uqonde ukuthi yimiphi imikhiqizo efanelekile kuwe, udinga ukwazi ukuthi unamaphilogremu engeziwe:
- Isizathu # 1 - udla ama-khalori angaphezu kwalokho okudingayo emzimbeni wakho. Kuwesifazane, umkhawulo odingekile uvela ebangeni kusukela ku-1500 kuya ku-2000 kcal, futhi kumadoda - 3000 kcal.
- Isizathu senombolo 2 - indlela yokuphila engahambi kahle. Khumbula - ukunyakaza ukuphila. Uma ungenayo isikhathi sokuya ejimini, yenza ekhaya, imizuzu engu-30 nomzimba wakho uzokubonga.
- Isizathu senombolo 3 - izinkinga zempilo. Xhumana nodokotela wakho futhi uthathe konke ukuhlolwa okudingekayo ukuze uqonde ukuthi iyiphi inkinga.
Isigaba esilinganisiwe
Imikhiqizo ewusizo kakhulu yokulahlekelwa isisindo ingahlukaniswa ngamaqembu amane:
- imikhiqizo eyisivimbela ekunakekeni kwamafutha kanye nama-carbohydrate;
- imikhiqizo ekhuthaza ukunyuka kwe-thermogenesis;
- imikhiqizo ethuthukisa umzimba ;
- imikhiqizo eyanciphisa umuzwa wendlala.
Ukuze uthole imiphumela emihle, engeza imikhiqizo embalwa kusuka eqenjini ngalinye ukuya ekudleni kwakho kwansuku zonke.
Uhlu lwemikhiqizo ewusizo yokulahlekelwa isisindo
- Izithelo nemifino ngesimo esisha ungadla noma yikuphi, kodwa okuwusizo kakhulu ekulahlekelweni isisindo - iklabishi, i-grapefruit ne-ananas.
- Imikhiqizo yobisi oludliwayo , kodwa kuphela okuqukethwe okuphansi kwamafutha. Imikhiqizo enjalo ihlanganisa amaprotheni, i-calcium, i-phosphorus ne-vitamin B.
- Isinkwa esivela enkolweni yesikhathi eside kanye nohlamvu oluphelele . Ukuze usebenze ngendlela evamile yomzimba, kufanele udle okungenani amagremu angu-100 esinkwa.
- I-Sea kale iqukethe amakholori ambalwa kakhulu, kodwa izinto eziningi eziwusizo, isibonelo,
i-magnesium, i-sodium ye-potassium nabanye. - Irayisi elingenalutho noma elibomvu . Ihlanganisa izakhi eziningi ezincane nezincane, kanye ne-vithamini. Ngenxa yalokhu kudla, okusemzimbeni womuntu, kuncibilikisa phambi kwamehlo ethu.
- Izinhlanzi ze-oily ziyasiza kakhulu empilweni yabantu kanye nokulahlekelwa isisindo. Pheka lo mkhiqizo umhlabeleli noma umbhangqwana.
- Inyama yenkukhu - inyama, evunyelwe cishe zonke izidlo. Ukwenza inyama ibe yilapho edla kakhulu, yipheke ukuze umbhangqwana noma kuhhavini.
Yonke le mikhiqizo ewusizo yokulahlekelwa isisindo namuhla ingatholakala kunoma iyiphi isitolo, futhi ayibizi, ngakho sekuyisikhathi sokushintsha ukudla kwakho bese uqala ukulahlekelwa isisindo.