Ukudla okunomzimba wokuzuza isisindo

Emdlalweni wezemidlalo wokuzuza isisindo, cishe indima enkulu idlala ngesikhathi odla ngayo. Yakha ukudla kwakho ukuze udle njalo amahora amathathu: ukusetha kahle ubukhulu, udinga ukuhlinzeka ngegazi ngokunikeza ama-amino acids njalo.

Isondlo esifanele sokuthola isisindo

Ukudla okwenziwe kahle okwenziwe isisindo akukhipha ngokuphelele imikhiqizo elandelayo:

1. Soy, ubisi lonke, ukudla okusheshayo, imikhiqizo yobisi ekhulu, inyama enamafutha.
2. Uju, amaswidi, ama-crackers, ama-baguettes, ama-breadsticks, amajusi wezitshalo zezimboni, iziphuzo ezithambile noshukela, ukudla okune-sugar added, isinkwa esijwayelekile.
3. Ukudla okuthosiwe noma okuthosiwe, ibhotela elithosiwe, amafutha yemifino (ngaphandle komnqumo, i-sesame, i-linseed), i-margarine.

Okuqukethwe kwe-caloric ye-ration yansuku zonke

Bala okuqukethwe kwe-caloric evumelekile yokudla kwakho kungaba ngejubane le-metabolism eyisisekelo (Isilinganiso seMetabolic Rate). Okuyisisekelo, noma okuyisisekelo, okuyisisekelo sokumisela umzimba kunquma ukuthi yikuphi okungenani amandla okudingekayo emzimbeni walo muntu ukuze agcine imisebenzi yakhe ebalulekile ekuphumuleni.

Nansi ifomula yokubala:

1. Kubantu: 66 + 13.7 x ubukhulu (kg) + 5 x ubude (cm) - 6.8 x yobudala.
2. Abesifazane: 655 + 9.6 x ubukhulu (kg) + 1.8 x ubude (cm) - 4.7 x yobudala.

Ukuze uthole ukuthi yikuphi okuqukethwe kwe-caloric ukudla kwakho kwansuku zonke kufanele kube nokuphindaphinda umphumela nge-coefficient ehambisana nomsebenzi wakho womzimba:

• 1,2 - akukho mthwalo wezemidlalo;
• 1,375 - ngesonto: izinsuku ezintathu zemidlalo elula;
• 1,55 - ngesonto: izinsuku ezingu-5 zemithwalo yemidlalo ejwayelekile;
• 1,725 ​​- ngesonto: izinsuku ezingu-6-7 zokuqeqeshwa kwezemidlalo ezijulile.

Uhlelo lokudla lokuthola isisindo

Ngemva kokubala, kufanele kube yikuphi okuqukethwe kwekhalori yansuku zonke kokudla kwakho, cabanga okulandelayo: ukuze uthole isisindo, udinga nje ukwandisa ngo-15%. Lokhu kusho ukuthi nsuku zonke ukwandisa okuqukethwe kwekhalori yansuku zonke yokudla kwakho kungaba kuphela amakholori angu-100-200 (ukuze isethi yobuningi ihambe kahle, futhi umzimba wakho awuqali ukukhula oqinile).

Kuphela ngesonto kufanele uthole isisindo kuphela kusuka ku 200 kuya ku-500 amagremu. Uma ukudla - ngenxa yesiphuzo esheshayo - kugcwele ngokweqile, ukuzuza kwesisindo ngeke kwenzeke kuphela ngenxa yokukhula kwemisipha, kodwa futhi ngenxa yokuqoqwa kwamafutha angadingekile.

Ungakhohlwa ukuthi ngaphezu kokudla okucatshangelwe kahle, ukuzijabulisa kujabulisa indima ebalulekile ekuzuzeni okuhle kwesisindo. Ungadluli umzimba wakho - izidakamizwa ngokweqile kuzokuphazamisa kakhulu emgomweni.