ukondla Phambi koqeqesho kubaluleke kakhulu, kuba ayifani nokutya ukutya okulula okanye okuninzi kwaye emva koko uzinikele ekusebenzeni kumatshini wokunyathela kangangesiqingatha seyure.
Abantu abaninzi bakhetha ukungabinanto esiswini ngaphambi kokuba uqeqeshe Ngenxa yokuba injongo yayo kukutshisa iikhalori, nangona kunjalo, ukutya ukutya okuthile ngaphambi kokwenza ezemidlalo kulungile kakhulu ukuba ezo khalori zilahleke ngokwanelisayo, kuya kufuneka wazi ukuba ziyintoni na:
Okona kutya kulungileyo kuqeqesho
Kuxhomekeke kwimithambo esiza kuyenza, siya kudinga ukutya okanye abanye, nangona kunjalo, siya kwenza Uhlalutyo ngokubanzi ukuze nayiphi na indlela yakho yoqeqesho, iimfuno zakho zigutyungelwe.
- Iziqhamo kunye nejusi yemifuno: Ziyanda, kwaye ayisiyiyo incinci, kwiglasi sinokuqokelela zonke izakha-mzimba eziyimfuneko kunye neevithamini ezithathwe kwenye. Indibaniselwano egqibeleleyo yeziqhamo kunye nemifuno eya kuthi ikunike amandla, ulwelo kunye neevithamini. Sicebisa isipinatshi, iseleri, ikhaphetshu, iparsley, i-broccoli, yona kunye neebhanana, ii-apile, i-kiwis kunye neepinapile zinokwenza imixube emangazayo.
- Imbewu yeChia: aba bancinci banepesenti enkulu ye-omega 3 ngaphakathi kubo, itispuni iyakwanela ukuba umzimba wethu uyifunxe, ukongeza, baphelele ukusinika ukuziva satiety, oko ke kuthintela ukutyiwa phakathi kokutya.
- I-AvocadoImifuno eyenziwe ngamafutha asempilweni ayimfuneko ukuze aguqulwe abe ngamandla, ungoyiki iikhalori zawo kuba enyanisweni, ezi khalori aziguqulwa zibe ngamanqatha kodwa zinikwe amandla ayimfuneko kwezemidlalo.
- Amaqanda: Ukuzisebenzisa rhoqo kunokusinceda sandise ubunzima bemisipha, iiprotein zamaqanda zibalulekile ukugcina izihlunu ezisempilweni kwaye zomelele. Ilungele isidlo sakusasa.
- Oatsnokuba ziiflakes ngokupheleleyo njenge-oat bran, ilungile ukulawula amanqanaba eswekile yegazi, kunye nokuthintela i-cholesterol embi emzimbeni wethu. Iphantsi kweekhalori kwaye isinika amandla amaninzi, ii-carbohydrate ezisempilweni.
- Amantongomane: aba bancinci bagqibelele ukuba namandla ngokwaneleyo ukuba bangawenza xa beqeqeshwa, nokuba banamaxabiso amakhulu ekhalori, amafutha abo enziwe ngeeoyile ezisempilweni kakhulu endaweni yokuba babe ngamanqatha "amabi", aya kusinceda sinciphise ubunzima . Yazisa amandongomane ngendlela elawulwayo kwindlela otya ngayo kwaye uyakufumana idosi yeevithamini kunye namandla ukongeza ekuthobeni umdla wakho wokutya.
Nazi ezinye ze ukutya onokuyisebenzisa ngaphambi nje koqeqesho, ayizukukwenza uhlale isiqingatha, kodwa uya kudibana neenjongo zakho kwaye uqhubeke nokulahla ubunzima obufunayo.