Indlela ukulungelelanisa amandla?

ixesha esiphila kulo, kungekuphela nje inkqubela liyana zobugcisa, kodwa ngaxeshanye kunye nokuphazamiseka mass nje akazange kuba yinto eqhelekileyo ukuba umntu avareji. Ziphi na iingxaki kunye abatyebe, waphula umthetho enyama yangaphakathi, chronic fatigue? Abaninzi, enoba engenamsebenzi, ngenxa yokudla engafanelekanga. Indlela ukulungelelanisa amandla?

Ukumisela wayeza kuba yintoni na umlinganiselo ifanelekileyo izithako zicwadi kunzima kakhulu kuwe. Umntu ngamnye elithile: i nokuma, indlela yokuphila, ubudala, ubunzima, njl Nangona kunjalo, ngaphakathi kwemida ethile, ukutya okunazo ngokuqinisekileyo kunokwenzeka. Ngaba oko ungaze wena. Kubalulekile ukwazi ukulingana izakhi ekutyeni. Isabelo protein kufuneka akhawunti malunga 30-35% ye menu ngemihla, izakha - 35-40%, nenqatha - 25-30%. Le kulinganisela kuyimfuneko ukuzama ukulondoloza.

Ukongeza kubaluleke kakhulu ukuba elungeleleneyo ukudla (protein, amafutha, carbohydrate) ngokwemiqathango ipesenti ezi iindawo, akukho ixabiso oluncinane kunye isidlo ukuthotyelwa. Kubalulekile ukuba iinxalenye abangabodwa yayimikhulu. Kulo mzekelo, apho kufuneka ubuncinane izihlandlo ezihlanu ngemini. Ngoko aniyi kuba indlala, kunye neenkqubo yokucolwa iza kwenziwa kakhulu ngokukhawuleza.

Ntsasa nganye kufuneka uqale sakusasa ngokupheleleyo ekucebiseni komphefumlo. Ukulinganisa atyayo, kufuneka kubekho phantse ngoko nangoko emva uvuka. Ngeli xesha umzimba kufuneka amandla entsha. Ukuba ngaba ungamniki ukudla, wayeya njenge stress factor makayithabathe kwaye uqale anqanda ukutya yaye inokuqokelelana "zolondolozo ubomi" ngokohlobo ngamanqatha. Oku kuchaphazela kakubi impilo kunye nani. ukhetho Best sakusasa - oatmeal. Xa ukutya okuziinkozo ziqulathe carbohydrate entsonkothileyo kunye neevithamini kwiqela B. Dinner, phezu koko, akufuneki ukuba iqine. Ngokuhlwa, nethe lingancipha.

Ukuze ukulungelelanisa amandla protein, kuyimfuneko ukuba badle inyama (kukhethwa ephantsi-fat yemvu, inkukhu) kunye nentlanzi. amafutha kakhulu enempilo ezifumaneka iintlanzi. Eyemayonnaise, sauce, zokubopha isaladi, zebhotolo kunye gravies kufuneka uyekwe. Kwakhona musa ukulibala malunga neemveliso zobisi - iyogurt, cottage itshizi, iyogurt, njl

Kubalulekile ukuba usebenzise kangangoko ukutya kunokwenzeka ukuba eziphakamileyo nefayibha. Ezi ziquka irayisi mdaka, isonka sengqolowa, uninzi imifuno, rasberries, uyawathena, amandongomane, nezo ziqwayitiweyo kunye nabanye. A zokutya kakuhle okwenziwe elihlolwa ngcono kutyiwe mali ezincinane (ehla, isonka esimhlophe, ipasta, irayisi emhlophe).

Ukwenza kube lula ukuba unokulandela le migaqo, ungenza ukutya ebandakanya ukutya okunempilo kangangeveki. Ngosuku oluqhelekileyo umntu kufuneka 2200 kcal. Eli nani kufuneka ukuba naphaya kuthathelwa ingqalelo iimpawu zomzimba wakho yokuphila (ezihambayo okanye hayi). Ngokutsho Table osidingayo kulula ukubala oceba kangakanani ukutya amandla emini. Sample menu ingakhangeleka njani.

1-kunye nesidlo sakusasa;

1. Oatmeal ngaphandle ioli.
2. iqanda ebilisiweyo (enye).
3. Imifuno isaladi.
4. Itiye ginger.

kwasekuseni 2:

1. EPersimmon.
2. Apple.
3. Tea.
4. Crunches.

sasemini:

1. Fish (ikhulu grams).
2. Nemifino.
3. Tea kunye nesinamon.
4. nyama iphekiweyo.

umthamo:

1. Nuts.
2. Amanzi.
3. Elisezantsi fat-iyogurt.
4. juice lwerharnate.
5. Ezininzi Khlebtsov.

isidlo:

1. Itshizi ngaphandle isonka.
2. Cottage isonka samasi (ephantsi-fat).
3. Iyogurt kunye nesinamon.
4. juice tomato.
5. Fruits.