Uma ukhathele ukuqapha njalo kokudla okunomsoco, kusukela ekubaleni kwekhalori engapheli noma ukudla okunomsoco onempilo, uzothanda ngempela ukudla "kweZibhakela ezintathu". Phela, ungadla cishe yonke into kuyo futhi ungabi ngcono.
Ingqikithi yokudla ukuthi ukudla kwakho ngakunye kufanele kube namaprotheni, ama-carbohydrate ayinkimbinkimbi nezithelo ngezingxenye ezilinganayo. Ingxenye ngayinye ilingana nesibhakela sakho. Kufanele uphuze okungenani amalitha ama-2 amanzi nsuku zonke futhi wengeze ukujima okuvamile ekudleni.
Konke ukudla kwenzeka ngezigaba ezi-3:
- iyalayisha - ama-carbohydrate ayinkimbinkimbi kufanele athathelwe indawo yimifino, futhi udle kuphela ngemikhiqizo yamaprotheni;
- uyangisekela-Sishintsha imifino ngama-carbohydrate ayinkimbinkimbi futhi singadli ngaphezu kwezikhathi ezimbalwa ngosuku ngezithelo noma izithelo kanye namaprotheni;
- Nhlakanipho - amaprotheni, ama-carbohydrate ayinkimbinkimbi kanye nemifino kathathu ngosuku, phakathi kokudla okulula okuvumelekile - okumnandi noma ingilazi yewayini.
Shintsha izigaba ngokubona kwakho ngokushesha nje lapho uqaphela ukuthi isisindo simile kumaki owodwa futhi lokho okubizwa ngokuthi umphumela we-plateau kwenzekile.
Imithombo yamaprotheni ekudleni kwe-"Fist Three" yizinkukhu zezinkukhu, inhlanzi, izilwane zasolwandle, i-protein powder, i-cottage shizi, amaqanda, imifino.
Imithombo ye-carbohydrate eyinkimbinkimbi ekudleni kwe-"Three Fist" i-buckwheat, irayisi, i-millet, i-bran, i-oatmeal, i-pasta evela kukolo we-durum nesinkwa esivela kufulawa oqinile.
Izithelo ezivunyelwe ekudleni kwe-"Fist Three" ama-apula, amapheya, ama-plums, izithelo ze-citrus, ama-cherries, ama-kiwi, ama-strawberries.
Ngesikhathi sokudla, kunconywa ukuyeka amaswidi, utshwala nogwayi.
Ukudla "Izinqindi Ezintathu" kungaba yisisekelo sokudla kwakho konke ukuphila kwakho konke, njengoba kuqukethe izimiso eziyisisekelo zokudla okufanele. Kungenzeka futhi ukuthi ungalahlekelwa isisindo futhi ugcine isisindo kuso. Uma kubhekwa kahle inyanga, ukudla "kwezibhakela ezintathu" kunikeza amakhilogremu angu-10.