Ukudla okunempilo kanye nemidlalo yizimo ezimbili eziyisisekelo zokulahlekelwa isisindo. Ukudla okulinganiselayo kunikeza umzimba amandla okuqeqesha futhi kukuvumela ukuba ulahlekelwe isisindo ngaphandle kwezinkinga.
Ukudla okunempilo ngokulahlekelwa isisindo nokudlala imidlalo
Ukudla okulinganiselayo nokufaneleko kokulahlekelwa isisindo nezemidlalo angeke kwenzeke khulu. Ngamaqabunga amabili we-ulethisi ne-kefir kunzima nje ukuqeqesha nsuku zonke, kodwa nokuhamba. Ukudla okucatshangelwe kahle kufanele kufaka uhla olugcwele lwezakhi - izakhi ze- carbohydrates , amaprotheni namafutha.
Amaprotheni ayadingeka ukuze alondoloze umthambo wezinthambo zomzimba. Ungabandakanyi amaprotheni ekudleni ngoba ukwesaba ukwakha imisipha yamadoda - ngenxa yalokho kulelo gumbi udinga ukusebenza iminyaka. Ukuntuleka kwamaprotheni kuzoholela ekunciphiseni imisipha yabo, kodwa uhla lwamanzi aluyikuhlupheka kakhulu. Ngaphezu kwalokho, izinga lokushisa kwamafutha liyokwehla, ngoba lokhu "ukuqoqwa" kwemisipha kuchitheka. Ukudla okunomsoco ngokukhululeka nokuvivinya umzimba nsuku zonke kunikeza okungenani ama-gramu angu-2 wemikhiqizo yamaprotheni ngayinye ngesisindo sesisindo. Imikhiqizo yamaprotheni enembile yinkomo yenkukhu, inhlanzi enomzimba nenyama, i- cottage shizi .
Ukudla komdlali okwenyuka kwesisindo kufaka phakathi ama-carbohydrates, okuyinto esemqoka (futhi efinyeleleka emzimbeni) umthombo wamandla namandla okuqeqeshwa. Kodwa ama-carbohydrate adingekayo alungile futhi awusizo - okusanhlamvu, imifino engelona isitashi, izithelo ezingenamnandi. Ingxenye eyinhloko yokudla kwe-carbohydrate kufanele idliwe amahora amabili ngaphambi kokuzivocavoca okuhleliwe kanye nengxenye encane yeprotheni. Umkhuba wansuku zonke wemikhiqizo ye-carbohydrate ingu 4 g kilogram ngayinye yesisindo.
Amafutha lapho enza imidlalo nokulahlekelwa isisindo, futhi, kuyadingeka, okungcono kunawo wonke - imifino. Inani elincane lamafutha, isibonelo, amafutha omnqumo, angasetshenziselwa ukugqoka isaladi, kodwa akuyona into engathandeki ukuwucima.
Ukwenqaba ukulahlekelwa isisindo nokuzivocavoca kufanele kube khona:
- ukudla okusemathinini, ama-sausage, imikhiqizo enosawoti nokubhema;
- iziphuzo ezimnandi neshukela;
- ama-muffin, isinkwa namaswidi;
- amafutha ezilwane, i-margarine.