Kwabathandi bezemidlalo, ukudla ukudla okunempilo kubalulekile ekwenzeni kahle kakhulu. Kungakhathaliseki ukuthi ungumsubathi ochwepheshe noma iqhawe lempelasonto, ukudla okudlayo kungaba nomthelela omkhulu endleleni ozizwa ngayo futhi osebenza ngayo. Kule bhulogi, sizohlola amathiphu aphezulu okudla okunempilo kubathandi bezemidlalo abakhuthele ukukusiza ukuthi uqinise umzimba wakho futhi ufeze imigomo yakho.
1. Yidla ukudla okunempilo
Ukudla okulinganiselayo kufanele kube yinto eza kuqala kunoma yimuphi umdlali. Lokho kusho ukudla izinhlobo ezahlukene zokudla okuvela kuzo zonke izinhlobo zokudla ezibalulekile: izithelo, imifino, okusanhlamvu okuphelele, amaprotheni angenamafutha amaningi, namafutha anempilo. Izakhi zomzimba ngasinye zidlala indima ehlukile ekusekeleni umzimba wakho nasekuthuthukiseni ukusebenza kwakho. Isibonelo, ama-carbohydrate anikeza amandla, amaprotheni asiza ekwakheni nasekulungiseni izicubu zemisipha, kanti amafutha asekela ukukhiqizwa kwama-hormone kanye nokusebenza kobuchopho. Umgomo uwukudla izinhlobo ezahlukene zokudla okugcwele izakhamzimba ukuqinisekisa ukuthi unika umzimba wakho amandla ngamafutha afanele.
2. Ukumanzisa okufanele
Ukuhlala unamanzi amaningi kubaluleke kakhulu kubadlali. Amanzi asiza ekulawuleni izinga lokushisa lomzimba, ukuthutha izakhamzimba nomoya-mpilo kuya emisipheni, futhi asuse imfucuza emzimbeni. Uma uphelelwe amanzi emzimbeni, ukusebenza kwakho kuyawohloka, ngakho-ke ukuhlala unamanzi amaningi usuku lonke kubalulekile. Lwela ukuphuza okungenani ingxenye ye-ounce yesisindo somzimba wakho emanzini nsuku zonke, nokuningi ngesikhathi sokuzilolonga ngamandla aphezulu.
3. Yidla ukudla okulula njalo
Ukudla okuvamile kanye nokudla okulula nakho kungakusiza ukuthi usebenze kahle kakhulu. Ukudla ukudla okuncane noma ukudla okulula ngaphambi kokuzivocavoca kunganika umzimba wakho uphethiloli owudingayo ukuze usebenze. Futhi ukugcwalisa umzimba ngemva kokuzivocavoca kubaluleke ngendlela efanayo ekusizeni umzimba ukuthi ululame. Ochwepheshe batusa ukudla ukudla okulula okuhlanganisa ama-carbohydrate namaprotheni zingakapheli imizuzu engama-30 uqede ukuzivocavoca kwakho. Lokhu kungasiza ekuvuseleleni izitolo zamandla nokulungisa izicubu zemisipha ukuze kuthuthukiswe ukusebenza kanye nokululama okusheshayo.
4. Gwema ukudla okucutshunguliwe
Abasubathi kufanele bagweme ukudla okucutshungulwe njengokudla okusheshayo, amaswidi, neziphuzo ezinoshukela. Lokhu kudla kuvame ukuba nama-calories amaningi, ushukela, usawoti, namafutha angenampilo, ngakho akuzona izinketho ezinhle kakhulu zokunika amandla umzimba wakho. Esikhundleni salokho, yidla ukudla okuphelele, okugcwele izakhamzimba okunikeza izakhamzimba ezibalulekile umzimba wakho ozidingayo ukuze usebenze kahle kakhulu.
5. Lalela umzimba wakho
Okokugcina, kubalulekile ukulalela umzimba wakho lapho udla ukuze udlale kahle. Umzimba wawo wonke umuntu uhlukile futhi unezidingo zokudla okunempilo ezahlukene. Abanye abasubathi bangadinga amaprotheni engeziwe, kanti abanye bangadinga ama-carbohydrate engeziwe noma amafutha anempilo. Naka indlela umzimba wakho osabela ngayo ekudleni okuhlukene bese ulungisa ukudla kwakho ngokufanele. Uma uzizwa uvilapha noma ukhathele, kungaba uphawu lokuthi awuniki umzimba wakho amandla anele. Ngakolunye uhlangothi, uma uzwa ukuqunjelwa noma ukungakhululeki ngemva kokudla ukudla okuthile, kungaba uphawu lokuthi udinga ukushintsha ukudla kwakho.
Ekuphetheni, ukudla okuhle kubalulekile kubathandi bezemidlalo abafuna ukwenza kahle kakhulu. Ngokulandela lezi zincomo ezibalulekile zokudla okunempilo, unganika umzimba wakho lokho okudingayo ukuze uthuthukise ukusebenza, ululame ngokushesha, futhi uzizwe ungcono kakhulu. Khumbula ukudla ukudla okunempilo, uhlale unamanzi emzimbeni, udle ukudla okuvamile kanye nokudla okulula, ugweme ukudla okucutshungulwe, futhi ulalele umzimba wakho ukuze uthole imiphumela emihle kakhulu. Ngalezi zeluleko eziyisisekelo, uzobe usendleleni eya ekufezeni imigomo yakho yokuzivocavoca.
Isikhathi sokuthunyelwe: Meyi-17-2023