Abaningi baphawula ukuthi ngeminyaka, hlukana namaphutha esibalo uya ngokuya nzima. Uma ngaphambili kubiza ukweqa izilwane ezimbalwa zokudla, futhi isisu sanyamalala ngokoqobo phambi kwamehlo, khona-ke ngemuva kwalokho isimangaliso esingu-50 esinjalo ngeke senzeke, kuzofanela ukujuluka ukwenza okhalweni. Kepha akukufanele ukuphelelwa yithemba, kukhona indlela yokuphuma. Kuyadingeka ukubona amaphuzu ama-3 kuphela.
Uma ulandela izinto eziphambili, wonke umuntu uzokwazi ukuqeda isisu. Uma kunesisu, kepha akukubi kakhulu, kuzokwazi ukukususa ngokuhamba kwesikhathi ngemuva kwezinyanga eziyi-6, labo abaye bazethule, bazodinga unyaka ongekho. Yebo, izinsuku ezinqunyelwe zinkulu, kepha uma ubheka ukuthi isisu silwele amashumi eminyaka ende, ngakho-ke isikhathi esincane kakhulu.
Yehlisa ama-carbohydrate
Okokuqala, ama-carbohydrate adliwayo kufanele abelwe. Kufanele babe cishe nge-2 g ngekhilogremu yesisindo, nsuku zonke. Kubukeka kunzima ukubalwa okuningi okunjalo, kepha konke kulula kakhulu. Uma umuntu enesisindo esingu-70 kg, khona-ke kuzothatha i-140 g yama-carbohydrate ngosuku. Ungathola inani lama-carbohydrate kumkhiqizo ngamunye, ubheke ilebula yomkhiqizo.
Isibonelo, ku-Buckwheat elomile kuqukethe ama-60 g ama-carbohydrate. Ukumboza okujwayelekile, uzodinga okuncane okungaphezulu kwama-200 g ama-radeal amile. Kufanele kukhunjulwe ukuthi le mali yanele ekudleni okunelisayo. Futhi akufanele ifake inani elikhulu lamafutha ekudleni. Kepha akukhona ukwenqaba ngokuphelele. Kwanele cishe ngo-1 g wamafutha kuwo wonke amakhilogremu wesisindo somuntu. Uma i-1 g ingasebenzi, ungangezelela inani lamafutha adliwe ku-1.5 g.
Ngokudla okunempilo okugcwele okunomsoco, kufanele kukhunjulwe ngenani elifanele lamaprotheni, kufanele kube cishe ngo-1.5-2 g kuwo wonke amakhilogremu wesisindo. Ingafakwa ekudleni kwezindlela zemifino kanye nezilwane namaprotheni, zinezinzuzo zazo kanye nezingqinamba zazo.
Kukhona ukudla okukhethekile kwesisu sokusika:
- Amandla kufanele abe izingxenye ezincane, kaningi kaningi izikhathi ezi-4-6 ngosuku.
- Ungadli ukudla okungaphansi kwamahora amathathu ngaphambi kokulala.
- Ungasebenzisi ushokoledi, ama-chip nokunye okulula okulula njengokudla okulula. Kufanele zifakwe esikhundleni sezithelo ezomisiwe, izithelo ezinokuqukethwe okuncane kwemikhiqizo ye-SAGAR nemikhiqizo yamaprotheni.
- Ungakhohlwa ukuphuza amanzi.
Susa usawoti
Kungcono ukushiya ukusetshenziswa kosawoti nhlobo, kepha uma kungaphenduki ngokuphelele, kuyadingeka ukunciphisa ukusetshenziswa kwezinongo kuya phezulu. Usawoti uvame ukubambezela amanzi emzimbeni, kwesinye isikhathi ngenxa yalesi sizathu futhi kwakhiwa isisu. Ungayihlola ngokucindezela umunwe wakho esiswini, uma kuzwakala khona amanzi, kungenzeka, anamafutha, kepha amanzi.Ukuzivocavoca Kwemidlalo
Ukususa isisu, yiphuzu lokuzikhethela, kepha kunconyiwe. Ngokuzivocavoca, okhalweni kuzoba mncane esikhathini esifushane. Kodwa-ke, akufanele ulande abezindaba nsuku zonke zokusondela eziyi-100.
Kwanele izikhathi ezingama-2-3 ngesonto izindlela zokusondela ezi-3-4, izikhathi 10-15. Ukusebenza kahle okukhethekile kuhlanekezelwe, kuphakamisa izinyawo eziqondile, ukwenziwa kwebhayisekili ". Ukuzivocavoca okunjalo kwenziwa ngemuva kokufudumala ukuze izicubu zikhishwe kahle.