Ukuze ukwazi ukuqina isikhumba, kubalulekile ukunaka indlela yokudla ukuze ugweme ukuthola isisindo nokuqongelela ukweqisa grasa ezingeni lesisu. Ngakho-ke, seluleka ukulandela a umbuso okunomsoco okunamafutha futhi okulinganiselayo ukuthola umzimba onamathoni, ngakho-ke kuzodingeka ukuthi kubhekwe lezi zici ezilandelayo:
Hlanganisa izithelo nemifino ekudleni
Lezi zicebile ngomsoco futhi amavithamini futhi ikhalori eliphansi. Njengoba ziqukethe inani elikhulu lamanzi, zisiza ukwanelisa indlala futhi zihlanze umzimba ngokwemvelo, ngakho-ke zingukudla okubalulekile ekudleni.
Ushukela omncane namakhekhe
Le mikhiqizo ikhalori kakhulu futhi iqukethe okuncane kakhulu izakhamzimba. Lokhu ngukudla okufanele kudliwe ngobuningi obuncane ngoba empeleni abanantshisekelo yokudla okunempilo.
Amaprotheni anempilo
Okokuqala, kulula ukwazi ngaphakathi kwaleli qembu okuyizinto ezifanele kakhulu ukuba nomzimba ophilile ngokugcwele. I- amaprotheni aqukethe amafutha amancane, okungukuthi amaprotheni yemifino, inyama engenamafutha, nezinhlanzi ezimhlophe yizona ezifanele kakhulu kuleli cala.
Qedela ama-carbohydrate
Lokhu kufanele kube yingxenye ye- umbuso okunomsoco, kodwa kunconywa ukuthi uqaphele ukuthi zenziwa ngofulawa ophelele kakolweni, futhi zikhawulele ukusetshenziswa kwazo ngamahora okuqala osuku. Siyeluleka ngokungazidli ntambama noma ebusuku ngoba umzimba awuwashisi amandla owunikezayo, futhi ugcina usuguqulwa waba ngamafutha.
Ukuze ube ne isisu Plano futhi siqinile, sincoma nokwenza izivivinyo kumisipha yethoni futhi ngaleyo ndlela siguqule amafutha abe yisisindo semisipha. Umkhuba omuhle wezemidlalo kufanele ubandakanye ukuzivocavoca kwenhliziyo ukusiza ukushisa ama-calories, kepha nokuzivocavoca kwemisipha ukuguqula amafutha abe yisisindo somzimba futhi wethule isithombe esihle.
Uma ufuna ukusebenza ngqo kufayela le- isisuKuyadingeka ukwenza imisebenzi imizuzu engu-20 engokwenhliziyo, yenza uchungechunge lwezisu, ngoba kungukuzivocavoca okuhle ukuqinisa le ngxenye yomzimba.