Ngaphakathi kohlaka lohlelo lwe ukufaneleka, ukudla nokondleka kuyizinto ezibalulekile njengokuzivocavoca imisipha. Ukufeza lezi zinhloso, kuyadingeka ukuvumelanisa i- umbuso.
Uhlobo lwe- ukufaneleka Kuyadingeka ukuthola amandla, ukondla imisipha futhi ulahlekelwe amakhilogremu athe xaxa. Kubalulekile ukukhumbula ukuthi ukwenza umkhuba wokwehlisa isisindo akukaze kusebenze uma kungahambisani nokuzivocavoca umzimba okuthile. Ngakho-ke, kubalulekile ukuthi unganciphisi i- iminikelo ikhalori ngesihluku ngengozi yokwenza buthakathaka komzimba, kubangele umphumela we-yo-yo futhi kudala ukukhathala okukhulu. Akukhona kangako ngokudla okuncane, kepha okufanele kudliwe kangcono, ukuvumelanisa i- ukondla bese uyenezela, uma kunesidingo, ngemikhiqizo yokudla okunempilo.
Imibuso ehlukene yokwakha umzimba
Kungenzeka uqhubeke imibuso achazwe ngaphambilini esizithola kalula ezincwadini ezikhethekile zokwakha umzimba. Kodwa-ke, kungcono ukubonisana nochwepheshe uma izinhloso zisemkhakheni wokuzivocavoca umzimba kuphela. Uma kunesidingo se- ukulahlekelwa i-peso Kungokwezokwelapha, ngokwemvelo kufanele kuboniswane nodokotela onomsoco ozokwazi ukweluleka ngokudla nemikhuba emihle yokudla okufanele kuhlanganiswe ekwenzeni mukusetshenziswa.
Imibuso ethile ukufaneleka Izifundo ezinzulu zincoma eminye imithetho eyisisekelo:
Thatha izidlo eziyisithupha ngosuku ukunikela izakhamzimba namavithamini njalo emisipheni. Nikeza amaprotheni futhi wehlise umnikelo wama-lipids ngaphandle kokuwacindezela empeleni. Nciphisa ukusetshenziswa kobisi lwenkomo olwenza inkinga ye- ukugaya, okungcono ubisi lwesoya. Lala kahle, ulale ngaphambi kuka-10 ebusuku futhi ulale cishe amahora angu-9 ngosuku. Lokhu kuthuthukisa i-metabolism ukuvumela imisipha ukuba ilulame.
Sebenzisa ushukela osheshayo ngemuva ukuqeqeshwa. Beka phambili ama-carbohydrate ahamba kancane ngesikhathi sokuqeqeshwa. Gwema ama-carbohydrate ebusuku. Khetha ukudla okuthuthukayo satiety.