Intsha eningi ikhononda ngokungafezeki kwalowo muntu: umuntu ufuna ukuhamba kahle, kanti umuntu ophikisanayo nesisindo somzimba, kodwa lokhu okukhathazayo kuyamantombazane amancane kakhulu. Ukuze ube nesibalo esincane, kudingeka ufunde imithetho elula, elandelayo:
- Ungazitholi ngaphambi kokulala, ngoba ubuhle bethu nokuvumelana kwethu kuxhomeke ngokuqondile emsebenzini wezinsizwa zomathunjini. Futhi ebusuku umzimba udinga ukuphumula futhi ululame, futhi hhayi ukugaya ukudla.
- Nciphisa ukusetshenziswa kwamassafu aphuzi, ibhotela namaswidi. Yonke le mikhiqizo ayikwazi ukudala izidakamizwa ezingafuneki ebusweni, kodwa futhi ibambe iqhaza ekwakheni ama-fat deposits.
- Kufanele uzame ukudla kuphela ukudla okusha (okuqukethe inani elikhulu lamavithamini nezakhi), kusuka kwisitoreji esingalungile, imikhiqizo eminingi ilahlekelwa izakhiwo ezibalulekile zomzimba.
- Ungahlanganyeli ekudleni okunoshukela (ama-crackers, amantongomane, ama-chips, izinhlanzi ezinosawoti) - lokhu kungaholela e-edema kanye nokufakwa kwesawoti emajoyini.
- Zama ukudla ngesikhathi esifanayo, okungenani izikhathi ezingu 4 ngosuku.
- Ukuze uhlale umumo noma ukufezekisa ukuthi ukhona, udinga ukudla okulinganiselayo okuqukethe i-fibre, izakhi zokulandelela, amavithamini namaminerali. I-Ideal yi-ratio: izingxenye ezimbili kwezintathu zokudla okuluhlaza kanye nengxenye eyodwa kwezingxenye zokudla okuphekwe.
- Kudingeka ukuhambisa okuningi - ukubhukuda echibini, ukudansa, ukudlala ibhola noma i-volleyball. Kunemisebenzi eminingi ezoletha injabulo kulo mhlangano.
Ukudla ukuze ulahlekelwe isisindo sabasha
Ngezinye izikhathi amantombazane asebasha asekholelwa ukuthi indlela engcono kakhulu yokulahlekelwa isisindo ngokushesha ukusika ukudla kwakho okungenani. Ukudla kwentsha kufanele kube nokulinganisela nokulinganisela, umzimba okhulayo udinga inani elanele lamakorikhi. Ukudla kwamantombazane asencane akufanele kufane nesiteleka sokulambela, futhi imithi yokudla nayo iyingozi kubo. Ukuze ulahlekelwe isisindo, ukudla okusemusha kufanele kubhalwe kanje:
- Ikusasa kumele liqale ngokudla kwasekuseni, futhi kungcono uma i-oatmeal (noma enye iphariji) enezithelo, i-muesli, i-cereal, noma i-cottage ushizi ongakhetha kuzo. 1 amaqanda, ingilazi yobisi noma itiye (kungcono ukuphuza itiye ngaphandle noshukela noma ukuwuthisa kancane)
- Ukudla okulandelayo akufanele kube ngaphezu kwamahora amathathu - kufanele kube izithelo noma imifino eluhlaza, yogurt ephansi.
- Kwasemini, kungcono ukuba udle isobho ngemifino noma inyama umhluzi. Ingxenye yenyama ephekwe noma ebhakawe noma inhlanzi enesaladi, ngaphezu kwesobho, ngeke ilambe kuze kube sekudleni okulandelayo.
- Inyoka ingaba nengilazi yemifino noma izithelo zezithelo nemifino kanye noshizi.
- Isidlo kufanele singabi ngaphezu kwamahora amathathu ngaphambi kokulala, ingafaka i-pasta (amazambane noma okusanhlamvu) ngendwangu yenhlanzi noma inhlanzi, futhi ngempela imifino entsha noma eqoshiwe.
- Ingilazi yobisi noma i-kefir, ephuzile ngaphambi nje kokulala, iyosiza ukulala okungcono nokuthula.
Ukudla okusheshayo kwentsha
Kwenzeka ukuthi udinga ukulahlekelwa isisindo ngokuphuthumayo, isibonelo, kwenye iholidi. Ukuze wenze lokhu, ungasebenzisa ukudla okusheshayo kwentsha.
Ukudla kwentsha yama-5
Usuku olungu-1
Ukudla kwasekuseni: amaqanda amabili abilisiwe kanzima, i-orange eyodwa enkulu, i-1 isanqante, igxilwe kwi-grater kanye nekomishi yetiyi noma ikhofi engasetshenzisiwe.
Usuku lokudla: i- apula fresh kanye nemifula engu-10 emikhulu.
Isidlo: ingilazi ye-kefir noma i-yogurt.
2 usuku
Ukudla kwasekuseni: ucezu oluphansi lwe-fat and tea noma ikhofi ngaphandle kokushukela.
Usuku lokudla: 1 iqanda.
Isidlo: 2 amapheya noma ama-oranges amabili ongakhetha kuwo.
Usuku lwesithathu
Ukudla kwasekuseni: 2 izinkomishi zobisi obilisiwe.
Ukudla: isaladi yamatamatisi namakhukhamba, agqoke ngomnqumo noma ngamafutha emifino. Ungadla isaladi nganoma yisiphi isamba.
Dinner: ingilazi yobisi nge isipuni uju.
Usuku olungu-4
Ukudla kwasekuseni: v oat flakes kanye itiye.
Usuku lokudla: noma yikuphi imifino ngaphandle kwemingcele.
Isidlo: noma yisiphi isithelo, ngaphandle kwebhanana, ngobuningi - 500 g.
Usuku olungu-5
Ukudla kwasekuseni: izithelo zoghuthi, isitsha se-cottage shizi ne-1 orange.
Usuku lokudla: isaladi kusuka iklabishi elisha, iqanda elilodwa elibilisiwe ngokubilisiwe kanzima.
Ukudla kwesidlo: ucezu noshizi nengilazi yogurt.
Okokugcina, ngifuna ukusho ukuthi ukudla kwentsha kuyasebenza uma umuntu omdala eba nemikhuba efanele yokudla. Lokhu kuphela, futhi ngisho nesisusa esinamandla sokuba nempilo enempilo futhi esilinganiselwe, singashukumisela intombazane ukuthi ingathengi ngokwezikhumba kanye namaswidi esikhungweni se-school buffet, kodwa ijusi ne-yogurt.