Ukuze wenze noma yimuphi umdlalo kuyadingeka ube nemishini efanele: kusuka ezingutsheni kuye kuzesekeli ezidingekayo zomsebenzi ngamunye: ama-rackets, amagilavu, amabhola, ukushaya izandla, njll. Kepha akukho kwalokho okuzokwenza, uma umzimba, ithuluzi eliyinhloko lokugijima, ukubhukuda noma ukugxuma, ungekho esimweni esifanelekile.
Okulungile ukondleka kwezemidlalo kubalulekile ukwenza okusemandleni akho futhi unciphise ingozi yokulimala.
Ukudla kahle kubalulekile, kodwa akwanele
Uma uzivocavoca umzimba njalo, hhayi nje "ukudla ukudla okunempilo" kwanele. Ukudla kufanele kuchazwe ngokuya ngezidingo zalokho okwenziwayo, isibonelo: labo abenza impilo yansuku zonke ezindaweni zokuzivocavoca umzimba badinga iphesenti eliphakeme lokudla kwamaprotheni ukukhuthaza ukwanda kwesisindo semisipha, kuyilapho abasubathi abanesikhathi eside begugile. Abagibeli bamabhayisikili kufanele badle ukudla kwe-carbohydrate ukunikeza amandla wesikhathi eside.
I-hydration efanele ibaluleke kakhulu. Eqinisweni, a amaphesenti abonakalayo wokulimala angancishiswa, ikakhulukazi kubadlali abangaqeqeshiwe, ngokufaka nje uketshezi olufanele.
Njengomthetho, noma ngubani osezonikela ngomzimba enkambisweni yokuzivocavoca efuna umsebenzi kufanele udle amahora amabili ngaphambili, ngesidlo esinamafutha amancane futhi esinothe ngama-carbohydrate.
Ngemuva kokuzivocavoca kufanele siza umzimba ululame, ngakho-ke kunconywa ukudla okuphezulu kwamaprotheni.
Kufanele futhi ugcine ibhalansi phakathi kohlobo lokudla okudliwayo nsuku zonke, maqondana nama-calories ashisiwe.
Yidla kahle futhi uziqeqeshe
Yize ukudla okunomsoco kuzohlinzeka ngamandla anele futhi kwenze nomzimba ukhule ngokwanele ukwenza umsebenzi wezemidlalo, kuyadingeka futhi ukwazi ukuthi akukho kudla, noma ngabe kusebenza kahle kangakanani, okunganqoba noma yimuphi umncintiswano. Kufanele udle kahle, yebo. Kepha kufanele futhi ulandele uhlelo lokuqeqesha ngokuya ngezinhloso nezinhloso zomdlali ngamunye.
Imithombo yesithombe: www.viu.es / Ezemidlalo nezeMpilo