Uninzi luqaphela ukuba kubudala, susa iimpazamo zomfanekiso uya usiya ngakumbi kwaye kunzima ngakumbi. Ukuba ngaphambili ixabisa ukutsiba izidlo ezimbalwa zokutya, kwaye isisu sinyamalala phambi kwamehlo, emva kokuba ummangaliso onjalo angama-50 akuyi kwenzeka, kuya kufuneka ubize ukwenza isinqe. Kodwa akufanelekanga ukuphelelwa lithemba, kukho indlela yokuphuma. Kuyimfuneko ukugcina amanqaku ama-3 kuphela.
Ukuba ulandela izinto eziphambili, wonke umntu uya kuba nakho ukususa isisu. Ukuba kukho isisu, kodwa ayikakhulu kakhulu, kuya kuba nakho ukuyisusa kamva emva kweenyanga ezi-6, abo bazihlule, baya kufuna unyaka. Ewe, imihla ebekiweyo inkulu, kodwa ukuba ucinga ukuba isisu silwelwe iminyaka eminyaka, ke lixesha elincinci kakhulu.
Ukunciphisa i-carbohydrate
Okokuqala, iicarbohydrate zenziwe zibaliwe. Ziya kuba malunga ne-2 g ngekhilogramu yobunzima, yonke imihla. Kubonakala kunzima kwizibalo ezininzi, kodwa yonke into ilula kakhulu. Ukuba umntu unobunzima obungama-70 kg, emva koko kuya kuthatha i-140 g ye-carbohydrate ngosuku. Unokufumana isixa se-carbohydrate kwimveliso nganye, ujonge ilebhile yemveliso.
Umzekelo, kwi-buckwheat eyomileyo iqulethe i-60 g ye-carbohydrate. Ukugubungela isiqhelo, uyakufuna ngaphezulu kwe-200 g ezomileyo. Ifanele ukhunjulwe ukuba le mali yanele isidlo sanelisayo. Kananjalo akufuneki ukuba ufake inani elikhulu lokutya. Kodwa ayikukwala ngokupheleleyo. Kwanele malunga ne-1 g yamafutha ngeekhilogramu nganye yobunzima bomntu. Ukuba i-1 g ayisebenzi, unganyusa inani lamafutha asetyenzisiweyo kwi-1.5 g.
Isondlo sesondlo esipheleleyo, kufuneka ikhunjulwe malunga nenani elifanelekileyo leprotein, kufanele ukuba malunga ne-1.5-2 g ngeekhilogrem zobunzima. Ingabandakanywa ekutyeni kweempompo zemifuno kunye nezilwanyana kunye neeproteni, zineengenelo zazo kunye nokuzibamba.
Kukho ukutya okhethekileyo kwisisu esikhulu:
- Amandla kufuneka abe ziinxalenye ezincinci, amaxesha amaninzi ama-4-6 amaxesha ngosuku.
- Musa ukutya ukutya ngaphantsi kweeyure ezi-3 ngaphambi kokuba ulale.
- Sukusebenzisa itshokholethi, iitshipsi kunye nezinye izidlo ezinobungozi njengee-snacks. Kufuneka zitshintshwe ziziqhamo ezomileyo, iziqhamo ngomxholo omncinci weswekile kunye neemveliso zeprotein.
- Ungalibali ukusela amanzi.
Susa ityuwa
Kungcono ukushiya ukusetyenziswa kwetyuwa, kodwa ukuba ayihambelani ngokupheleleyo, kuyafuneka ukunciphisa ukusetyenziswa kwezixhobo zezona ziphezulu. I-salts idla ngokulibazisa amanzi emzimbeni, ngamanye amaxesha ngenxa yesi sizathu kwaye isisu senziwa. Ungayijonga ngokutyhala umnwe wakho esiswini, ukuba uziva unamanzi, kunokwenzeka, akukho nqatha, kodwa amanzi.Imithambo yezemidlalo
Ukususa isisu, yindawo yokukhetha, kodwa iyacetyiswa. Ngemithambo, esinqeni siya kuba sincinci ngexesha elifutshane. Nangona kunjalo, akufuneki ukhuphele umshicileli yonke imihla yeendlela ezili-100.
Yanele amaxesha ama-2-3 ngeveki kwiindlela ezi-3-4, amaxesha ali-10-15. Ukusebenza ngokukhethekileyo kuyajija, ukuphakamisa iinyawo ezithe tye, ukubulawa "kwebhayisekile". Imithambo yenziwa emva kokufudumeza ukuze izihlunu zichithwe kakuhle.