Kubathandi bezemidlalo, ukutya ukutya okunempilo kubalulekile ukuze benze konke okusemandleni abo.Nokuba ungumdlali oqeqeshiweyo okanye igorha langempelaveki, ukutya okutyayo kunokuba nefuthe elikhulu kwindlela oziva ngayo kunye nokwenza ngayo.Kule bhlog, siza kuphonononga iingcebiso eziphezulu zezondlo zomntu othanda imidlalo ukuze akuncede uphembe umzimba wakho kwaye ufezekise iinjongo zakho.
1. Yitya ukutya okunesondlo
Ukutya okunokulinganisela kufuneka kube yinto ephambili kuyo nayiphi na imbaleki.Oko kuthetha ukutya ukutya okwahlukeneyo kuwo onke amaqela okutya ayimfuneko: iziqhamo, imifuno, iinkozo ezipheleleyo, iiprotheyini ezibhityileyo, kunye namafutha asempilweni.Isondlo ngasinye sidlala indima ekhethekileyo ekuxhaseni umzimba wakho kunye nokuphucula ukusebenza kwakho.Ngokomzekelo, i-carbohydrates inika amandla, iprotheni inceda ukwakha kunye nokulungisa izicubu zomzimba, kunye namafutha axhasa ukuveliswa kwehomoni kunye nokusebenza kwengqondo.Injongo kukutya iintlobo ngeentlobo zokutya okunezondlo-mzimba ukuqinisekisa ukuba ufaka amafutha emzimbeni wakho ngamafutha afanelekileyo.
2. Ukufakwa kwamanzi okufanelekileyo
Ukuhlala u-hydrated kubaluleke kakhulu kwiimbaleki.Amanzi anceda ukulawula ubushushu bomzimba, ukuthutha izondlo kunye neoksijini kwizihlunu, kwaye asuse inkunkuma emzimbeni.Xa uphelelwe ngamanzi emzimbeni, ukusebenza kwakho kuphazamiseka, ke ukuhlala u-hydrated imini yonke kubalulekile.Injongo yokusela ubuncinane isiqingatha se-ounce yobunzima bomzimba wakho emanzini yonke imihla, nangaphezulu ngexesha lokuzilolonga okuphezulu.
3. Yitya ukutya okuqhelekileyo kunye ne-snacks
Ukutya okuqhelekileyo kunye namashwamshwam nako kunokukunceda wenze kangangoko.Ukutya isidlo esincinci okanye i-snack ngaphambi kokuba wenze umthambo kunokunika umzimba wakho amafutha ofunekayo ukuze usebenze.Kwaye i-refueling yasemva kokusebenza ibaluleke kakhulu ekuncedeni umzimba ukuba ubuye.Iingcali zicebisa ukuba utye isidlo okanye i-snack ebandakanya i-carbohydrates kunye neprotheni kwimizuzu engama-30 ukugqiba umsebenzi wakho.Oku kunokunceda ukugcwalisa iivenkile zamandla kunye nokulungisa izicubu ze-muscle zokuphucula ukusebenza kunye nokubuyisela ngokukhawuleza.
4. Kuphephe ukutya okugayiweyo
Iimbaleki ngokuqhelekileyo kufuneka zikuphephe ukutya okucutshungulwayo njengokutya okukhawulezayo, iilekese, neziselo ezineswekile.Oku kutya kuhlala kuphezulu kwiikhalori, iswekile, ityuwa, kunye namafutha angenampilo, ngoko ayilona khetho lufanelekileyo lokutshisa umzimba wakho.Endaweni yoko, yitya ngokupheleleyo, ukutya okunezondlo-mzimba okubonelela ngezondlo eziyimfuneko umzimba wakho ukuze wenze kangangoko.
5. Mamela umzimba wakho
Okokugqibela, kunyanzelekile ukumamela umzimba wakho xa usitya ukwenza iimbaleki.Umzimba womntu wonke wahlukile kwaye unezidingo ezahlukeneyo zesondlo.Abanye abadlali banokufuna iprotheni eninzi, ngelixa abanye banokufuna i-carbohydrates okanye amafutha anempilo.Nika ingqalelo kwindlela umzimba wakho osabela ngayo ekutyeni okwahlukeneyo kwaye uhlengahlengise ukutya kwakho ngokufanelekileyo.Ukuba uziva udangele okanye udiniwe, isenokuba luphawu lokuba awuwuniki umzimba wakho amandla aneleyo.Kwelinye icala, ukuba ufumana ukuqunjelwa okanye ukungakhululeki emva kokutya ukutya okuthile, isenokuba luphawu lokuba kufuneka uguqule indlela otya ngayo.
Ukuqukumbela, ukutya okulungileyo kubalulekile kubathandi bezemidlalo abafuna ukwenza okusemandleni abo.Ngokulandela ezi ngcebiso zibalulekileyo zezondlo, unokunika umzimba wakho oko kufunekayo ukuphucula ukusebenza, ukuchacha ngokukhawuleza, kwaye uzive ungcono.Khumbula ukutya ukutya okunokulinganisela, uhlale u-hydrated, udle ukutya okuqhelekileyo kunye nokutya, ugweme ukutya okucutshungulwayo, kwaye uphulaphule umzimba wakho ngeziphumo ezilungileyo.Ngezi ngcebiso zisisiseko, uya kuba kakuhle endleleni yakho yokuphumeza iinjongo zakho zomthambo.
Ixesha lokuposa: May-17-2023