Ngentlakohlaza kwiiveki zayo ezimbalwa zokuqala, kubalulekile ukuqalisa ukuphuhlisa indlela entsha yokutya ukuqinisekisa ukuba sigcina a impilo entle kwezi veki zokutshintsha kwemozulu. Nangona kukho amacebiso asebenzayo kumadoda nabafazi, inyaniso kukuba kukho iiyantlukwano ezininzi ekufuneka zithathelwe ingqalelo.
Ukusuka imfuno eyongeziweyo yeprotheni ukugcina ubunzima bemisipha, ukuba ne-hydration efanelekileyo ukukhusela iinwele zobuso, ukutya kwamadoda kufuneka kulumke ngakumbi njengoko ubushushu buqala ukwanda kwaye nelanga libonakala lisiba shushu ngakumbi. Nceda uqaphele oku kulandelayo:
amacandelo okufunda
Njengoko sele sichazile ngasentla, indoda eqhelekileyo ifuna ukutya okuphezulu kwezondlo ukusebenza ngokufanelekileyo, ngakumbi xa sizilolonga rhoqo. Ngokomzekelo, ngoxa ukutya kwamabhinqa kususela kwi-1.600 2.000 ukusa kuma-XNUMX XNUMX ee<em>kilojoule, okwamadoda kuyahluka. ukusuka kwi-2.000 ukuya kwi-2.500 calories.
Kwimeko yokukhokela ubomi obusebenzayo, le mali inokwahluka kakhulu.
Nangona kunjalo, njengoko ubushushu bunyuka, abantu badla ngokutya kakhulu, ngoko kuqhelekile ukubona ubunzima obuqhelekileyo. Oku akukona nje okubi kwimpilo yethu, kodwa kunye nokuzithemba kwethu, kuba kusenza sifikelele ehlotyeni ngeekhilo ezininzi ezongezelelweyo.
Khetha iimveliso zonyaka
iimveliso zonyaka, ingakumbi iziqhamo nemifuno, zezona zilungileyo esinokuzithenga kuba zinezondlo ezilungelelaniswe nemozulu yalo mzuzu. Kwimeko yentwasahlobo kunye nehlobo kulula kakhulu ukufumana ukutya okunomxholo ophezulu we-liquid, kunye neevithamini ezibalulekileyo kwiintsuku ezishushu.
Jonga amashwamshwam asempilweni
Njengoko iintsuku ziya zisiba shushu, umzimba wethu uqala ukusebenzisa amandla amaninzi ukwenza imisebenzi yesiqhelo, okwenza kube yimfuneko ukutya rhoqo ukuze wonwabe. Ngaloo ndlela amashwamshwam asempilweni iba yeyona nto ibalulekileyo kubomi bethu bemihla ngemihla, ehlala kude kuse ehlotyeni.
Ngenxa yokuba Ukusetyenziswa kwe-snack kuyanda ngexesha lentwasahlobo, kunokwenzeka ukuba ufumane izaphulelo kuyo nayiphi na ivenkile. Ukwenza uphononongo olukhawulezileyo, sifumanisa ukuba kwi incwadi yekhuphoni ye-costco kuya kubakho i-20% yezaphulelo kubusi, kunye ne-25% kwitshokolethi engenaswekile kunye nomxube womzila.
Nika iintlobo ezahlukeneyo zokutya kwakho
Nangona ukugcina izihlunu kufuna ukutya okuphezulu kweeprotheyini, inyaniso kukuba ixesha apho i-allergies ivutha kwaye ubushushu buyanda, kunyanzelekile ukongeza iindidi ezahlukeneyo ekutyeni ukuze kugcinwe umxokomezelo wethu wokhuselo lomzimba usebenza kangangoko, kunye nezinye iinkqubo ezilawula impilo yethu entle.
Ukususela kubandakanywa izilwanyana zaselwandle ekudleni kwethu, ukuya udle iprotheni yemifuno, zezinye izicwangciso esinokuzenza ukunciphisa ukuthathwa kwamafutha ahluthayo, ngelixa ukwandisa kakhulu ukufunxa izondlo ezifana neevithamini, i-antioxidants kunye neeminerali.
Sela amanzi ngokwaneleyo
Nangona ukutya okuninzi esikutyayo entwasahlobo kunolwelo oluninzi, inyaniso kukuba ukunyuka kwamaqondo obushushu kwenza ukuba kubaluleke kakhulu ukusela amanzi angaphezulu. Ukuba siyazilolonga rhoqo, amanzi athathwayo kufuneka abe phezulu kakhulu kuba siya kuphulukana nolwelo oluninzi kunamanye amaxesha onyaka.
Intwasahlobo lixesha lokubonisa kunye nemozulu entle, nangona kunjalo, kumadoda kufuneka kuthathelwe ingqalelo amanyathelo okhuseleko olongezelelweyo ukuqinisekisa ukuba sigcina umzimba wethu usebenza ngokufanelekileyo ngamaxesha onke.