Ngaphambi kokuba uqale ukulahlekelwa isisindo, abaningi banesithakazelo sokuthi kukhona yini ukudla okungcono kakhulu kokulahlekelwa isisindo, ake sibhekane nazo. Ukudla okuqondile, asikwazi ukunikeza lesi sihloko, ngoba ukunciphisa inqubo ngayinye yomuntu ngamunye. Kodwa konke okufanayo, ake sizame ukuthola izincomo ezizokuvumela ukuthi uzenzele ukudla okunempilo kakhulu.
Imithetho eyisisekelo yokudla okungcono:
- Okokuqala, unqume, ngenxa yalokho okweqile ngokweqile , mhlawumbe isizathu asikho ukuthi udla ukudla okulimazayo njalo, kodwa konke kuyingozi kakhulu.
- Ukubhekana nendlala yisinqumo esingalungile, ngoba umuzwa wokulala njalo ngeke ubeke umzimba wakho ukuba ulahlekelwe isisindo. Esikhundleni sokuqeda amafutha amaningi kakhulu uzothola.
- Zama ukudla kaningi, hlela ukudla okulula, kodwa vinisekisa ukuthi izingxenye azikhulu.
- Yenza ukubuyekezwa kwesiqandisisi sakho futhi ususe konke ukudla okulimazayo kusuka lapho, futhi uyifake esikhundleni semikhiqizo ewusizo futhi oyintandokazi.
- Bala ama-khalori. Ngakho-ke, ungakwazi ukulandelela ukuthi udla kangakanani nokuthi ulahlekelwa kangakanani. Ungakwazi ukubala umkhawulo wakho, ongeke ukunike ithuba lokukhula okunamandla.
- Khumbula ukulinganisela kwamanzi emzimbeni wakho, uphuze okungenani ama-1.5 amalitha amanzi nsuku zonke.
- Ngena phakathi kwezemidlalo, ukuze ufinyelele imiphumela emihle kakhulu ngesikhathi esifushane.
Njengoba unikezwe lezi zincomo, uzokwazi ukuqonda ukuthi yikuphi ukudla okungcono kakhulu kuwe. Okulandelayo, cabangela amathiphu ambalwa acatshangwayo ekudleni okungcono kakhulu kwesisindo sokulahlekelwa kwesisindo. Kule ngxenye yomzimba kunzima kakhulu ukuqeda amakhilogremu engeziwe, ngakho masinyane ngeke ukwazi ukuthola imiphumela emihle. Lezi zincomo zifanele wonke amantombazane:
- Zama ukungadli okuningi engxenyeni yesibili yosuku, ikakhulukazi isidlo sakusihlwa, ngoba konke okweqile kushiywe ezinhlangothini zakho nasesisu.
- Ukudla kwansuku zonke kumele kube nokudla okungenani okungu-5.
- Ukuze ususe amafutha esiswini, unqabe ngokuphelele ukuphuza utshwala, ngoba hhayi "isisu esiswini" kuphela esesabekayo ngesibalo sesifazane.
- Buyisela ukudla okunamafutha nge-low-calorie ukudla, okusiza ukunciphisa ukudla. Futhi ukhohlwa ngamaswidi, usawoti kanye neziphuzo ze-carbonated.
- Ukupheka kuyadingeka kumbhangqwana, bhaka noma upheke, ngakho ngeke kube yingozi, kodwa kuyasiza emzimbeni wakho.
- Ukudla kokugcina akufanele kube ngaphezu kwamahora amane ngaphambi kokulala.
- Ungakhohlwa ngemifino emisha, izithelo namanzi, okumele ukuphuze okungenani amalitha amabili nsuku zonke.
Landela lezi zincomo, ngena kuzo ezemidlalo, futhi isisu esiswini sizoba ngokoqobo kuwe. Asikwazi ukungazinaki ubulili obuhlukile, ngakho cabanga ngemigomo yokudla okungcono kwabesilisa. Ukudla okunjalo kuhluke kakhulu ekukhethweni kwabesifazane, ngoba amadoda adinga amakholori amaningi kanye nezinye izakhi zokulandelela.
- Ekudleni okunjalo kufanele kube ukudla okukhona ambalwa ama-carbohydrate alula, ngoba anomthelela omubi emzimbeni.
Yenza okuthandayo ukudla okuqukethe ama-carbohydrate anzima, njenge-bread bread kanye ne-oatmeal. Kuhle ukuwadla ekuseni. - Sebenzisa inani elilinganiselayo lamafutha. Yidla ukudla okuqukethe i-omega-3 fatty acids: i-tuna, i-sardine, i-legumes, amantongomane, amafutha anamafutha nobisi nabanye.
- Ekudleni kwansuku zonke kufanele kube inani elikhulu lamaprotheni. Khetha ukudla okuthandayo okukhona kuwo amaprotheni futhi uwadle njalo ngangokunokwenzeka, isibonelo, inyama, amaqanda nabanye.
- Yidla i-fibre eminingi, njengoba iyanelisa ngokuphelele indlala, futhi ungakhohlwa ngamavithamini , udle imifino nezithelo ezintsha.
Manje ungazakhela ukudla okungcono kakhulu kokulahlekelwa isisindo.