Ingqikithi yokudla kwamanzi, noma indlela yokudla yamavila
Ngenhlanhla, uhlelo olunjalo lokuphakelwa kwamandla lilula kakhulu ukulusebenzisa, into esemqoka ukulandela imithetho emibili elula:
- Phuza izingilazi eziyi-15-20 zamanzi imizuzu engu-1-2 ngaphambi kokudla.
- Ungaphuzi noma yiluphi uketshezi ngesikhathi sokudla nangamahora ama-2 ngemuva kokudla. Ngemuva kwesikhathi esibekiwe, ungakhokhela nengilazi yamanzi, inkomishi yetiye noma ikhofi, kepha ngaphandle kokudla okwengeziwe (awekho amakhekhe, amakhukhi, njll.). Cabanga ngokudla kwakho itiye / ikhofi / ujusi njengesidlo esiphelele esingaxube ukudla noketshezi.
Uma ulandela imithetho yokudla echazwe, uzokwazi, ngaphandle kokushintsha okuncamelayo kokudla, ukuze wehlise isisindo ngokwesilinganiso kusuka ku-8 kuye ku-12 kg ngezinsuku eziyi-14.
Isebenza kanjani?
Ngakho-ke, uphuza amanzi acacile, angenawo amakhabhoni ngaphambi kokudla, welula futhi ugcwalisa isisu sakho, ngakho-ke noma unesifiso esinamandla, ngeke ukwazi ukudla kakhulu ngangokunokwenzeka ngokudla okujwayelekile.
Ngaphezu kwalokho, uma ungaphuzi noma yiluphi uketshezi ngesikhathi sokudla, awuqhubeki nokwelula isisu, ngokulandelana, ungasigcwalisi ngokweqile futhi ungazizwa usinda. Ukulahlwa okulandelayo kwamahora ama-2 emanzini ngemuva kokudla nakho kucatshangelwe kahle: ijusi lesisu elenziwe ngokudla futhi liyadingeka ekusetshenzisweni kwalo aligezwanga, ngoba phakathi nalesi sikhathi, uketshezi alungeni emzimbeni. Ngakho-ke, awuphazamisi inqubo yemvelo yokugaya, iba esebenza kahle kakhulu, nayo enomthelela ekwehliseni isisindo.
Izinzuzo ezingangabazeki zalokhu kudla:
- sibonga amanzi adakwe ngaphambi kokudla, umzimba uyashesha (ngokufanele, izicubu ze-adipose zishiswa ngumzimba ngokushesha);
- amanzi anciphisa umuzwa wendlala, kanti wona ngokwawo unama-calories ayi-zero;
- ngesikhathi sokudla, isimo sesikhumba siyathuthuka futhi umsebenzi wohlelo lokugaya ukudla ujwayelekile;
- ukuncipha ngokwenqubo, kukhona ukwanda kokusebenza nomphumela we-tonic wesenzo sesikhathi eside.
Izici zokudla kwamanzi
- Izazi zokudla okunomsoco zincoma ukucabangela ukubonakala komuntu nesimo sakhe somzimba (sizokhuluma ngokuphikisana kokudla kamuva) lapho kubalwa umthamo wamanzi adliwayo nsuku zonke. Ukunquma kahle ukuthi ungakanani futhi ungaphuza amanzi angakanani ngosuku, hlukanisa isisindo sakho samanje ngama-20 okungukuthi, uma unesisindo esingama-60 kg, udinga ukuphuza cishe amalitha amathathu amanzi ngosuku.
- Udinga ukuqala ukushintshela kunani elinconyiwe lokusetshenziswa kwamanzi kancane kancane, uqala ku-1 litre (inothi, sikhuluma ngamanzi, singabala ukuthi emini sisadla itiye, ikhofi, amajusi, njll.).
- Uyacelwa uqaphele: lapho usebenzisa amanzi amaningi (kusuka ku-2,5 litres), i-calcium, i-sodium ne-potassium zigezwa emzimbeni, ngakho-ke, kulokhu, thatha izakhiwo zevithamini ngokufana ukunxephezela ukulahleka.
- Amanzi abandayo anciphisa umzimba wakho, ngakho-ke phuza amanzi okushisa ekamelweni.
- Ochwepheshe bacebisa ukuthi udle ukudla kwamanzi ehlobo, lapho uketshezi lukhishwa ngokujuluka, okusho ukuthi aluwuthwali umthwalo wesinye nezinso.
- Namathela kulolu hlelo lokwehlisa isisindo amasonto ama-3, bese uthatha ikhefu lamaviki angu-3-4. Lesi seluleko sibaluleke kakhulu ngoba kufanele uqonde ukuthi ngokudla kwamanzi kunomthwalo omkhulu ezinso, okungafanele usebenze isikhathi eside ngaleyo ndlela ethuthukisiwe.
Imenyu yesampula
- Ukudla kwasekuseni. Phuza amanzi imizuzu eyi-15-20 ngaphambi kokudla (abale ivolumu ngokuya ngefomula engenhla, kucatshangelwa ukuthi inani eliholelwayo kufanele lihlukaniswe ngokwesilinganiso sokudla okune). Yidla noma yini oyithandayo ngesidlo sasekuseni, ngaphandle kokuphuza ukudla futhi uyeke uketshezi amahora amabili.
- Isidlo sasemini. Phuza amanzi imizuzu eyi-15-20 ngaphambi kokudla bese uphinda unamathele emithethweni ebalulekile yokudla.
- Isidlo sasemini. Udinga ukuphuza amanzi imizuzu eyi-15-20 ngaphambi kokudla, kepha uma ufuna ukudla okulula kuphela kwisemishi noma udle uhlobo oluthile lwesithelo, ungaphuza amanzi amancane kunokudla okuminyene.
- Isidlo sakusihlwa. Phuza amanzi imizuzu eyi-15-20 (uma isidlo sakusihlwa kufanele sikhanye, ungaphuza amanzi amancane kunesidlo sasekuseni nesasemini). Idina noma yini oyifunayo, kodwa ungakugezi ukudla ngesikhathi nangaphakathi kwamahora amabili ngemuva kokudla.
Ungakuthuthukisa kanjani ukusebenza kokudla?
Ukuze uthuthukise imiphumela yokudla okuvilaphayo, udinga:
- ezinsukwini ezimbalwa ngaphambi kokuqala kokudla, hlanza umzimba wobuhlungu nobuthi;
- usuku ngaphambi kokuqala kokudla, hlela usuku lokuzila (isibonelo, emini, udle iphalishi le-buckwheat kuphela bese uphuza ujusi wetamatisi noma i-kefir kuphela;
- phuza amanzi kancane, ngama-sips amancane;
- ungadluli izingilazi ezimbili zoketshezi ngesikhathi;
- nciphisa ukusetshenziswa kukafulawa, ukudla okunoshukela okunamafutha, futhi uqale ukunikela okungenani imizuzu eyi-10 ngosuku ukuzivocavoca umzimba.
Izimo
Ukudla kwamanzi kuyaphikisana nezifo ezihambisana nohlelo lokuchama nenhliziyo, umfutho wegazi ophakeme nesifo sikashukela. Futhi, lokhu kudla akunconywa kwabesifazane abakhulelwe. Labo asebekhuluphele kufanele baqaphele ngakho: ngezinga eliphakeme le-insulin egazini, i-edema ingahle ikhule.