Okuqukethwe
Uma uqaphela ukuthi naphezu kwayo yonke imikhawulo nokudla, isisindo sakho simile noma sikhuphuka, kufanele ubuyekeze isenzo esithathiwe. Kungani ngisho nokudla okunempilo kungangeza isisindo?
1. Ukudla okulula okunempilo
Abakhiqizi baphendule masishane ekufuneni futhi baqala ukukhiqiza ukudla okulula okungahle kuthiwe kunempilo. Yonke le migoqo namakhukhi ayibalulekile ekudleni okufanele, iqukethe ushukela omningi, ama-carbohydrate. Ukudla okulula kakhulu izithelo, izithelo ezomisiwe nemifino.
2. Isimo somzimba
Ngaphambi kokukhetha uhlobo oluthile lokudla, thintana nochwepheshe wezokudla bese uhlolwa. Lokhu kusiza ukuqonda kangcono isimo somzimba nokukhetha umsoco osebenza kahle kakhulu. Ezinye zezinto nezifo zingaba yisithiyo ekwehliseni isisindo.
3. Ukudla okuqinile
Ukudla okuqinile akulingani nokudla okulinganiselayo. Lolu hlelo luzonikeza imiphumela yesikhashana esheshayo kepha emfushane. Futhi emzimbeni kuzoba nokushoda okukhulu kwezakhamzimba ezibalulekile nokugcwala ngokweqile kwabanye.
Ngaphandle kwamafutha aphilile kunokungalingani kwamahomoni enza isimo sezinwele, isikhumba nezinzipho sibe sibi kakhulu. Ngaphandle kwamaprotheni kukhona ukulahleka kwemisipha, okwakhiwe kabusha uMthethosisekelo womzimba. Inani elincane lama-carbohydrate asheshayo liholela kuma-spikes esimweni sengqondo nokukhathala.
4. Ukudla ngokweqile
Ngaphandle kwezithako ezifanele, zingumthombo wama-calories uma uzidla kakhulu. Uma udla ama-calories amaningi futhi ungawasebenzisi, isisindo ngeke sehle.
5. Umthwalo omkhulu
Ukuzivocavoca umzimba kuthuthukisa ukuqina kwakho nokukhuthaza ukulahleka kwesisindo. Kepha ukweqisa ngokweqile kungaphazamisa ukulala, kuthinte imizwa, kukhona ukukhathala okungapheli, okubanjwayo. ICortisol, eyimfihlo ngesikhathi sezingcindezi ivuselela ukukhula kwesisindo eseqile futhi ithinta kabi izinga likashukela egazini.