Le ndlela yokutya iquka ukunciphisa ukutya iikhalori zemihla ngemihla, into ebalulekileyo ukunciphisa umzimba kukutya iikhalori ezimbalwa kunemizimba okanye iimfuno zomzimba, ngenxa yoko ungathatha koovimba ukuze ufumane amandla ngelixa unciphisa ngokufanelekileyo iswekile kunye nedipozithi yamafutha.
Izondlo kunye nezondlo bahlala becebisa ukunciphisa umzimba ngokuthe chu kunye nokulandela izikhokelo ezisempilweniEwe, ukutya kufuneka kuhlala kudityaniswa nokuzilolonga okusebenzayo ukuze ilahleko ibe nkulu kwaye umzimba wakho ufezekise inani elincomekayo nelilinganayo.
Le ndlela iyafana nokutya kweMeditera, ukutya ngaphezu kokunconywa kuba idibanisa isixa esikhulu seziqhamo kunye nemifuno nendlela yokupheka ukutya okunamafutha asezantsi kunye nesondlo kakhulu.
Amanqanaba okutya okulinganisa Isisindo
1 nyathelo
Oku kutya kubonakaliswa ngokwabiwa ngokuchanekileyo kokutya, apho kungekho qela libekelwe bucala. Into ebalulekileyo ikwangumyinge wezi kunye nendlela yokupheka. Kufuneke Ku thintela i-fried, i-battered, sauces nge-cream, i-mayonnaise, njl
Ukwahluka kufanele kuvuzwe kwaye abalinganiswa abaphambili yimifuno kunye neziqhamo.
- Ungalibali ukutya izidlo ezi-5 ngosuku.
- Sela ubuncinci iilitha ezi-0 zamanzi okanye ukuba ukhetha ukumiliselwa okanye iziselo ezinencasa yelamuni okanye iorenji.
2 nyathelo
Ngokuphathelele ukutya okutya ukuze ulahlekelwe isisindoKukho ukuthintelwa ngakumbi kunabanye, ihlala inenani leekhalori ezifakwa ngaphakathi yonke imihla, ke inyathelo elilandelayo ekufuneka ulithathile kukwazi ukuba yeyiphi injongo yeekhalori zemihla ngemihla ozimisele ukuzisebenzisa kwaye uhlale kuloo nombolo.
- Iikhalori ezingama-15000.
- Iikhalori ezingama-1800.
- Iikhalori ezingama-2000.
Into ebalulekileyo kukubona indlela esiphila ngayo kwaye ukhethe eyona ilungele iimfuno zethu, kuba ukuba sinomsebenzi weeyure eziyi-8 nomthwalo omkhulu womzimba siya kufuna ukusebenzisa iikhalori ezingaphezulu.
3 nyathelo
Ukutya kunye nobungakanani bokutya kuzo kufuneka kucace, ukuze singabinako ukusilela kwesondlo.
- Khangela i-150 kunye ne-200 gram yemifuno kwizitya zakho eziphambili zosuku. Zikulungele ukukugcwalisa ngefayibha, iivithamini kunye neeminerali.
- Iindibano ze I-100 ukuya kwi-15o gram yeprotheni nokuba yeyesilwanyana okanye yemvelaphi yezityalo.
- 30 okanye 70 gram yeicarbohydrate, njengoko kubalulekile ukuze umzimba usebenze kakuhle ngaphandle kokuwunyanzela. Ukusuka apho ufumana amandla owadingayo ukuze ube sempilweni, ubalulekile kwaye womelele.
Amaqela okutya angalibali.
- Ukutya iziqhamo Kodwa uhlala usenza idessert, ungatya phakathi kwesi-3 kunye nesi-5 seziqhamo ngemini kodwa usasaze, emva okanye ngaphambi kokutya, kwisidlo sasemini okanye njengesiqwengana. Iya kwanelisa ukuthanda kwakho ukutya kwaye yonyuse inani leevithamini.
- Sukuyishiya ecaleni i imifuno, uyabadinga kwisidlo sakho, zama ukutya ipleyiti yeembotyi ngeveki, bakunika iiprotein kwaye iicarbohydrate umgangatho. Soloko ubadibanisa nemifuno kwaye hayi nenyama enamafutha aphezulu.
- Los zobisi Kuya kufuneka babe skimmed okanye kwindawo yabo yendalo, bahlala bekhangela eyona mgangatho ubalaseleyo ukuze ukonwabele iyogathi elungileyo. Kwimeko yetshizi, jonga ezi skimmed.
Ukutya kunye nokwehla kobunzima akuqondwa ukuba akuhambisani nendlela elungileyo yokuzilolonga, hamba yonke imihla ubuncinci imizuzu engama-30, nangona eyona nto ilungileyo kukwenza umthambo owuthanda kakhulu kwaye ungawuboni njengembophelelo kodwa uyolo.
Indlela yokutya yesikali
Njengoko ukwazile ukuqinisekisa olu hlobo lokutya kuluncedo kakhulu, siza kukuxelela ukuba zeziphi iintsika ezisekwe kuzo:
- La isondlo Kuya kufuneka unike ukubaluleka kokukufaneleyo, unakekele ukutya kunye nobungakanani.
- La impilo Akufuneki sidlale sisidenge kwaye sibeke emngciphekweni imizimba yethu.
- El ezemidlalo Kubaluleke kakhulu ukongeza umthambo ukufezekisa injongo yethu.
- La isayikholoji. Kubalulekile ukuba sazi ukuba ingxaki yethu yokutyeba kakhulu ilele phi, okanye ukucinga ngezizathu zokuba kutheni sifuna ukunciphisa umzimba.
- La khuthazo Kufuneka sicace gca ngeenjongo zethu kwaye sisebenze nzima ukuze sibe nenkuthazo elungileyo.
Uninzi lwabantu lukulungele ukunciphisa umzimba ngamanye amaxesha ebomini babo, okanye baqala nje ukukhathalela ukutya kwabo ngakumbi ukuze babonakale ngcono, baphulukana nomthamo omncinci, njl.
Kubalulekile ukuyenza ngentloko yakho, nxibelelana nondlo Ukuba unemibuzo malunga nokwenza isicwangciso sokutya esisempilweni okanye umqeqeshi enze iitafile zomthambo ezilungelelaniswe nemilo yakho, isini kunye nobudala.