Njengokuba phantse kuzo zonke izikhokelo zokutya, kufanele kuqatshelwe ukuba isidlo sakusasa sesona sidlo sibaluleke kakhulu sosuku ukuphuhlisa ubunzima bemisipha. Kuya kufuneka uthathe ii-carbohydrate, iiproteni kunye namafutha asempilweni. Isonka sengqolowa sipheleleyo, iisiriyeli ezinje nge-oats eqengqelweyo, kunye neqanda elimhlophe kufuneka zithandwe.
Ungavumeli kusasa kudlule ungakhange utye nantoni na de kube semini emaqanda. Ngale ndlela, kwiiyure ezi-3 emva kokuba desayunoKuyacetyiswa ukuba uphinde utye. Ngokufanelekileyo, ukwandisa itheyibhile imisipha, Kuya kufuneka uqhubeke nokutya iproteni, umgubo ngeli xesha. Ukuba ukhetha into engokwemvelo ngakumbi, ungayitshintsha ngeshizi enamafutha asezantsi okanye izilayi zamathambo eTurkey. Ukudityaniswa kunokugqitywa ngobisi lwe-skim kunye nezinye iziqhamo.
Ukutya kuyacetyiswa ukuba utye iiyure ezi-3 ngaphambi kokwenza ukusetyenziswa ngokwasemzimbeni, ukufezekisa injongo oyifunayo kunye nokwandisa ubunzima bemisipha. Iiprotheni kufuneka zibe yinxalenye yesitya sakho esiphambili, sidityaniswe nenqatha elincinci kunye neziqhamo.
Inyama emhlophe kunye nentlanzi, ipasta, irayisi okanye iitapile kufuneka zithandwe kwiicarbohydrate, kunye nemifuno eluhlaza.
Emva kokuba ndigqibile ukusetyenziswaKuyacetyiswa ukuba kulungiswe indawo yokubuyisela kwakhona ukubuyisela ilahleko kunye nokubuyisela ukusetyenziswa ngokwasemzimbeni. Kwakhona kufuneka ube nomgubo weprotein, okanye ulingana nawo njengenyama ecekeceke okanye itshizi, ehamba nejusi oyikhethile.
Okwangoku sele betyile izi-4, kwaye ngoku lixesha lesidlo. Ngeli xesha kuya kufuneka utshintshe iiproteni izondlo, kwaye ujonge kwimali, kuba oku kuya kufuneka uyithathele ingqalelo into yokuba sisidlo sokugqibela osityayo ngosuku ngaphambi kokulala. Isidlo sangokuhlwa, unenkuku, kunye nemifuno kunye nerayisi encinci. Njenge dessert, eyona ilungileyo kukutya iziqhamo.
Ngaphambi kokuba ulale, ungalibali ukwenza isidlo sokugqibela. Umsebenzi wawo kukuvumela umzimba ukuba wakhe itheyibhile imisipha. Iimveliso zobisi, ezinje ngeyogathi enamafutha asezantsi okanye itshizi, zilunge kakhulu. Ukuhlawulela, ungathatha ezimbalwa ze iziqhamo yomile. Ixabiso kufuneka libe lincinci, kuba akucebisi ukuba ulale ngesisu esigcweleyo.