Ukuze ubhekane nesisindo esingeziwe, kuthatha isikhathi. Ungakwethembi ukudla okuthembisa ukwehlisa isisindo ngokushesha ngeviki - izindlela ezinzima kangaka zokwehlisa isisindo zimelela ingozi enkulu emzimbeni, lapho-ke uzodinga isikhathi eside ukusibuyisela.
Ngokusho kobufakazi kodokotela kanye nezazi zokudla okunomsoco kuyindlela ephephe kunazo zonke yokwehlisa isisindo - lapho ulahlekelwa ngenyanga cishe u-3-5% wesisindo sakho sokuqala. Uma leli phesenti lifinyelela ku-20-25%, umphumela ungukuncipha ngokweqile. Ukubukeka kuba ukubukeka okugulayo nokonakele, ukweluka okunamafutha kuyanyamalala ngokuphelele entanyeni, ezihlathini, ezinqeni.
Ukwehla kwesisindo okuhamba kancane nokunempilo, kufanele wehlise inani eliza kumakhalori womzimba womuntu ngosuku. Le nombolo iyahluka ngokuya ngohlobo lomzimba, kepha kukhona inani elilungile, elilingana nama-khalori angama-200-300 ngosuku.
Ngaphezu kwalokho, kufanele ukwandise ukuvivinya umzimba ukugeleza inani elifanayo lamakhalori. Amahora amabili okuqeqeshwa okunamandla akwazi ukuhlinzeka ngokulahleka kwama-calories angama-500 njengamahora amabili esilinganiso esilinganisiwe noma esisheshayo. Ingqikithi yosuku ozolahlekelwa ngayo ngokwesilinganiso kusuka ku-500 kuya ku-600 kcal futhi awuhlupheki emzimbeni noma ngokwengqondo.
Khumbula, lapho uqinisa kakhulu isisindo semisipha, amakholori owadlayo ngoba ukukhula kwesisindo somzimba kusho ukwanda kokusetshenziswa kwamandla okudingekayo ukuze kugcinwe. Ngakho-ke kuyadingeka ukuthi uhlale ubheka izisindo zabo futhi ubale isilinganiso esiphakathi kwamakhalori asetshenzisiwe nalawo asetshenzisiwe. Yenza lolu hlobo lokubala okungenani kanye ngenyanga.
Qaphela ukuthi ngokuya sikhula siqala ukuphila impilo ekhululekile futhi sihlale phansi. Futhi lapho umsebenzi owehlisiwe kulindeleke ukuthi wehle nengxenye yansuku zonke yama-calories.
Ngesikhathi sokulahlekelwa isisindo izikhathi ezithile ngesonto ungenza izinsuku zokuzila noma ezilambile. Basiza ukuhlanza umzimba nokususwa kuwo ubuthi, kushukumisa imetabolism. Lezi zinsuku zivumela umzimba ukuthi uphumule ekubeni uhlale ucubungula ukudla futhi ulungiselele isisu ukudla okunomsoco.
Ezinsukwini zokuzila, inani lokudla lenyuka laya ezikhathini eziyi-8-10 ngosuku, futhi inani oliphuzayo lifinyelela kumalitha ayi-2.5. Imikhiqizo phakathi nezinsuku zokuzila kufanele ishintshane. Ngolunye usuku kungabhakwa ama-apula, okwesibili - iyogathi, eyesithathu - imbabala noma ilayisi.
Kunconywa izinsuku ezilambile amahora angama-24. Ukuqala nokuqeda kuhamba phambili kusihlwa - kusuka ku-18.00 kuye ku-18.00. Ngakho-ke, ukuqala ukulamba, akudingeki ulale ngesisu esingenalutho. Ezinsukwini ezilandelayo, uphuza itiye eliyikhambi namanzi. Ukuzila ukudla kugcina ngesidlo sakusihlwa esilula ngesimo sesobho, imifino ephekiwe, noma ujusi wetamatisi, uma unesisu esinempilo.
Isimiso esibalulekile enhlanganweni yokudla kwansuku zonke ukuthi ukudla kufanele kuhlinzeke ngohlelo oluhambisanayo futhi oluhlelekile lomsebenzi womzimba. Kuyadingeka ukuthi ubheke izici nezidingo zokudla okunempilo. Ososayensi bathole ifomula yokudla okunomsoco: amaprotheni / amafutha / ama-carbs = 30% / 20% / 50%. Ukulandela le fomula kuqinisekisa imiphumela ephumelela kakhulu yokwehlisa isisindo. Ukudla okunokwehliswa okucijile kwenombolo yenye yezinto (amaprotheni, amafutha, noma ama-carbohydrate) kubhekwa njengokungalingani futhi akunconyelwa ukugcinwa unomphela.
Khumbula, ukwehla kwesisindo nakanjani kuzokwehla, uma uzokwenza imigomo ejwayelekile yesisindo esisha - ngoba uzolahlekelwa amakhilogremu emisipha, ngakho-ke, ukusetshenziswa kuzoncipha. Kunengqondo ukwenza "ukubalwa kabusha" inyanga ngayinye.
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