Uma ufuna ukususa amafutha esiswini, awudingi ukwenza ama-sit-up uze wehle. Ukuzivocavoca umzimba kubalulekile ukuze ube ne-visa enempilo, kepha okuzokusiza ngempela ukufeza inhloso yakho yesisu esicaba ukusungula imikhuba efanele yokudla.

Okulandelayo, sichaza okufanele futhi ongakudli ukuze uthambise isisu sakho. Kufanele uzidele, yebo, kepha uma ungalahlekelwa umbono womvuzo omkhulu abawumelayo, umzamo uzobekezeleka futhi ube mnandi kakhulu.

Okufanele udle

Ukuqeda amafutha esiswini unomphela, kufanele fakela umzimba izakhamzimba ngokudla kwemvelo. Yidla izithelo nemifino eningi, okusanhlamvu kanye namaprotheni anciphile.

Isidlo sasekuseni esihle kakhulu yisitsha se-oatmeal esihambisana namanye amajikijolo, njengama-blueberries noma ama-raspberries. Uma kukhulunywa ngokudla okulula, shintsha amaqebelengwane namazambane asezimbonini ucezu lwesithelo noma ukudla okulula kwemifino.

Okungafanele UKUDLE

Ukudla okusetshenzisiwe kubangela ukuqoqwa kwamafutha esiswiniNgakho-ke, uma ulandela isisu esisicaba, kufanele usho ngokugcizelela ukuthi "cha" kushukela (kunconywa ukuthi usishintshe nge-stevia), iziphuzo ezibandayo, amafutha aguqulwe amakhemikhali nokudla okuthosiwe, okuhlanganisiwe noma okulondoloziwe.

Gwema - noma okungenani zama ukunciphisa - ukudla kwakho ama-hamburger, ama-pizza, izinja ezishisayo, ama-sodas, ukusika okubandayo, amakhukhi, amaswidi, amafriji aseFrance, njll. Khumbula ukuthi, ngaphezu kokuzuza isisindo, ukudla okusetshenzisiwe kuyingozi empilweni, ngoba kunothile nge-sodium, ushukela namafutha, kanti okuqukethwe kwakho ngamavithamini, amaminerali kanye nefayibha (izakhamzimba ezibalulekile ukuze umzimba uthuthukise imisebenzi yawo ngokujwayelekile) mpofu impela. Ngakho-ke wonke umuntu, amafutha esiswini noma cha, kufanele awadle ngokuqapha okukhulu.