Hlala uphilile nalezi zeluleko zokudla
Abagijimi badinga ukudla okunempilo ukuze bapheze kahle ukusebenza kwabo futhi basize ukwakha imizimba enamandla. Landela le mithetho yokudla ehlakaniphile futhi enempilo ukuze uthole okuningi kokudla kwakho - nokugijima kwakho.1 - Gxila ekudleni okungaphenduliwe.
Zama ukugcina ifriji yakho kanye ne-pantry enezinto zokudla ezakha ukudla okunomsoco, okunomsoco, njengokudla okuphelele, izinhlanzi, inyama enomzimba, imifino nezithelo. Banikeza izakhi ezibalulekile, basize ekusebenziseni kahle ukusebenza kwakho futhi basize ekutheni uphinde uqalise ukusebenza. Zama ukunciphisa inani lokudla okucutshungwa oyidlayo.
Okuningi: Ukudla Okuhle Kwezigijimi
2 - Yidla ukudla okuncane usuku lonke.
Phonsa umbono wezidlo ezintathu ezinkulu ngosuku ngaphandle kwewindi - alisebenzeli abagijimi. Udinga ama-khalori amaningi emini kunabantu abadabukile, ngakho-ke kungcono ukuwasabalalisa ngokudla okuncane njalo amahora amathathu kuya amane. Uzothola ukuthi ukudla ukudla okuncane kuzokusiza ukugcina amazinga akho wamandla emini futhi kukugcine ulamba ngaso sonke isikhathi . Uzonciphisa ingozi yokudla ngokweqile uma udla ngaphambi kokuba uzizwe ulambile kakhulu.
3 - Ungaziphiki ukudla okuthandayo.
Sonke siyazi ukuthi kwenzekani uma ungaziniki ukudla okuthandayo: Ngolunye usuku uzoba nesifiso se-monster bese uqeda ukuphuza ngokweqile. Kungcono uma uvumela izingxenye ezincane zokudla ozithandayo futhi ungazenzi ukuba udle ukudla ongathandi ngempela. Ngokuhamba kwesikhathi, kuzokulondoloza ukhalori, ngoba uzozizwa ukwanelisekile futhi ngeke ube nomdlandla wokudla ngokweqile futhi udle engqondweni. Ukudla ngokulinganisela kuyisihluthulelo. Zama ukungenzi yonke "izinsuku zokukhohlisa," kepha inani elincane lamafutha aphakeme noma ama-calorie aphakeme aphansi kakhulu.
4 - Hlanganisa izinto phezulu.
Zama ukungena emkhakheni wokudla ukudla okufanayo usuku nosuku. I-pasta ivame ukuba yisidla sokudla komgijimi, kodwa kunezinye izinqumo eziningi ezidlalayo nezithakazelisayo ezikhethwa ngabagijimi, njenge-couscous, irayisi noma i-quinoa. Izithelo nemifino ehlukene kunika izakhi ezahlukene, ngakho-ke kubalulekile ukuthi udle izithelo nemifino ehlukahlukene. Umthetho omuhle wesithupha ngezithelo nemifino ukudla imibala ehlukahlukene.
5 - Ungakhohlwa amaprotheni.
Abagijimi bagxila kakhulu ekudleni ama-carbs abo amaprotheni abo adinga ngezinye izikhathi ukukhohlwa. Amaprotheni asetshenziselwa amandla nokulungisa izicubu ezilimazayo ngesikhathi sokuqeqeshwa. Ama-protein kufanele enze cishe u-15% wokudla kwakho kwansuku zonke. Abagijimi, ikakhulukazi lezo zokuqeqesha amabanga amade afana nama-marathons, kufanele adle .5 kuya ku-75 amagremu amaprotheni ngamakhilogremu ayisisindo somzimba. Imithombo emihle yamaprotheni yizinhlanzi, inyama enomzimba, izinkukhu, ubhontshisi, amantongomane, okusanhlamvu okugcwele, amaqanda abamhlophe, ubisi oluncane, amafutha aphansi kanye nemifino.
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