Njengoba intwasahlobo emavikini ayo ambalwa okuqala, kubalulekile ukuqala imikhuba emisha yokudla ukuze siqinisekise ukuthi sigcina a impilo enhle kula masonto okuguquka kwesimo sezulu. Nakuba kukhona amathiphu asebenza kubo bobabili abesilisa nabesifazane, iqiniso liwukuthi kunokwehluka okuningana okufanele kucatshangelwe.
Kusuka isidingo esandayo samaprotheni ukugcina isisindo semisipha, ukuba ne-hydration enhle ukuvikela izinwele zobuso, ukudla kwamadoda kufanele kuqaphele ikakhulukazi njengoba ukushisa kuqala ukwanda futhi ilanga libonakala liba namandla kakhulu. Sicela uqaphele okulandelayo:
izingxenye zokufunda
Njengoba sishilo ngenhla, indoda evamile idinga ukudla okuphezulu kwemisoco ukusebenza kahle, ikakhulukazi uma sizivocavoca njalo. Ngokwesibonelo, nakuba ukudla kwabesifazane kusukela ku-1.600 2.000 kuya ku-XNUMX XNUMX, okwamadoda kuyahluka. kusuka ku-2.000 kuya ku-2.500 kilojoule.
Esimeni sokuphila impilo esebenzayo, leli nani lingahluka kakhulu.
Nokho, njengoba ukushisa kuphakama, abantu bavame ukudla kakhulu, ngakho kuvamile ukubona ukuzuza kwesisindo esijwayelekile. Lokhu akukona nje okungalungile empilweni yethu, kodwa futhi nokuzethemba kwethu, ngoba kusenza sifinyelele ehlobo ngamakhilogremu amaningana engeziwe.
Khetha imikhiqizo yesizini
imikhiqizo yesizini, ikakhulukazi izithelo nemifino, yizona ezingcono kakhulu esingazithenga ngoba zinemisoco evumelana nesimo sezulu samanje. Endabeni yentwasahlobo nehlobo kulula kakhulu ukuthola ukudla okunoketshezi oluningi, kanye namavithamini abalulekile ezinsukwini ezishisayo.
Bheka ukudla okulula okunempilo
Njengoba izinsuku ziya zishisa, umzimba wethu uqala ukusebenzisa amandla amaningi ukwenza imisebenzi evamile, okwenza kudingeke ukuba udle kaningi ukuze uzizwe umnandi. Ngakho-ke ukudla okulula okunempilo kuba umphelelisi obalulekile ekuphileni kwethu kwansuku zonke, okuhlala kuze kube ihlobo.
Ngoba ukudla okulula kuyanda entwasahlobo, kungenzeka ukuthola izaphulelo cishe kunoma yisiphi isitolo. Ukwenza ucwaningo olusheshayo, sithola ukuthi ku incwadi yekhuphoni ye-costco kuzoba nezaphulelo ezingu-20% kuju, kanye no-25% kushokoledi ongenashukela kanye nengxube ye-trail.
Nikeza okuhlukahlukene ekudleni kwakho
Nakuba ukulondoloza imisipha kudinga ukudla okuphezulu kwamaprotheni, iqiniso liwukuthi ku isikhathi lapho i-allergies ishisa futhi nokushisa kuyanda, kubalulekile ukwengeza uhlobo oluthile lokudla ukuze kugcinwe isimiso somzimba sokuzivikela ezifweni sisebenza kahle kakhulu, kanye nawo wonke amanye amasistimu aphethe impilo yethu enhle.
Kusukela ekufakeni izilwane zasolwandle ekudleni kwethu, kuya udle amaprotheni yemifino, kungamanye amasu esingawenza ukuze sinciphise ukudla kwamafutha agcwele, kuyilapho sikhulisa ngokuphawulekayo ukumuncwa kwezakhi ezifana namavithamini, ama-antioxidants namaminerali.
Phuza amanzi anele
Nakuba ukudla okuningi esikudla entwasahlobo kunoketshezi oluningi, iqiniso liwukuthi amazinga okushisa akhuphukayo akwenza kubaluleke kakhulu ukuphuza amanzi engeziwe. Uma sizivocavoca njalo, umthamo wamanzi kufanele ube phezulu kakhulu ngoba sizobe silahlekelwa uketshezi oluningi kakhulu kunakwezinye izinkathi zonyaka.
Intwasahlobo iyinkathi yokubukisa nesimo sezulu esihle, nokho, emadodeni kuyadingeka ukuthi kubhekwe ezinye izinyathelo zokuphepha ukuqinisekisa ukuthi sigcina imizimba yethu isebenza kahle ngaso sonke isikhathi.