Abalandeli basebusuku: Yimiphi imikhiqizo ezodala ukubangela okuncane kakhulu futhi kungani

Kungani kufanelekile ukwenqaba ubusuku zhora

Ngokusho kwabanempilo, ngisho noshizi we-cottage ongenabungozi noma ukuxubana kwemifino kungadala ukulimala okungenakufinyeleleka emzimbeni, futhi konke ngoba sihlelwe ngendlela yokuthi siphumule futhi sichithe amandla okugaya noma yikuphi ukudla. Ngaphandle kwalokho, ukugeleza komsebenzi kwephulwa, kufaka phakathi imetabolism kanye nokukhiqizwa kwama-hormone athile, okungaholela ekuthuthukisweni kwezifo zenhliziyo nezinye izinkinga.

Kungani ubusuku uZhor uvuka?

Ukuphonsa ukukhishwa kwesiqandisi e-ebusuku, ngokusho kochwepheshe, kungenzeka kube yilapho usuku lomzimba oluphuthelwa yizinto zalo ezijwayelekile nezinto ezilandelwayo. Ngamanye amagama, kungenzeka ukuthi akwanele ngo-1200 noma ama-900 kcal ngosuku, noma ukudla kungalinganiseli kangangokuba kungenawo amaprotheni asemqoka noma amafutha athi awona angena okungenani inani lokudla okudliwayo. Ngaphezu kwalokho, ezinye izifo noma ukwehluleka kwama-hormonal nazo zingazinikezela ngokwazi umuzwa onesihluku wendlala lapho kubonakala sengathi isilungele ukudla indlovu, kepha umuzwa wokugcwaliswa cishe akaze afike. Kepha uma ulambile ngempela (futhi uhamba kahle ngempilo yakho), bese wanele ingilazi yamanzi ajwayelekile kwanele. Vele ubuke ukuthi amanzi ashise amakamelo, ngaphandle kwalokho ungangena enkingeni.

Photo: Tim Douglas / Pexels Ungadla Kanjani ubusuku, uma ngaphandle kwalo?

Uma umphefumulo usadinga ushintsho futhi umzimba ufisa ukuthi udla ebusuku, bese uzama ukuhlela ukudla ngendlela yokuthi kuhlala okungenani amahora angama-2-3. Kulokhu kuzokwanela ukuhlela inqubo yokugaya ukudla bese uya kokuphumula ngomqondo wokufeza okuthile.

Yini engasetshenziswa njengohlobo lwe-Night:

1. Inyama enamafutha aphansi (inkukhu noma i-turkey), ebilisiwe ngaphandle kosawoti kanye nezinongo noma okuntshontshiwe.
2. Inyama ebilisiwe nayo ifanelekile njengokudla kwasebusuku. Esitsheni esiseceleni ungakhetha iqanda elilodwa elifakwe isikulufu, noma inani elincane lemifino ebekiwe.
3. Izinhlobo ezingezona amafutha ezinhlanzi zasolwandle noma zomfula (i-Cod, pike perch, halibut, ama-babas). Lo mkhiqizo ugaywe ngokushesha ngokushesha futhi ugcwalise umzimba nge-calcium, phosphorus nase-fluorine.
4. Uma isikhathi namandla okupheka akulungile nhlobo, khona-ke ungathola umthamo namantongomane acebile ngezinto eziwusizo zokulandela umkhondo. Basiza ukudonsa i-magnesium, calcium namanye amavithamini.

Photo: I-Suzy Hazelwood / Pexels