Ungathembeka kuzo zonke izincomo eziphakanyisiwe noma yiziphi izinhlobo zokuzivocavoca futhi ungakabi ukudla kahle. Lezo ziphutha zokudla zingabeka i-cramp emithonjeni yokuzivocavoca oyithemba ukuthi uzoyithola ngesikhathi sakho sokuzivocavoca. I-American Council on Exercise (ACE) ichaza lezi ziphuzo eziyishumi zokudla ezikhuthele abantu abakwenzayo.
1 - Ukususa isidlo sasekuseni
Iningi labachwepheshe bayavuma ukuthi uma weqa ibhulakufesi, uzokwenzela kamuva emini ngekhalori ngaphezulu. Awudingi isidlo sasekuseni esikhulu, kepha ukudla kwasekuseni okulinganiselayo okulula kungakunika amandla okuqala ukuqala usuku, ikakhulukazi ngokuzivocavoca ekuseni. Bona izeluleko eziningi ngalokho okufanele udle ngaphambi kokuhamba ekuseni .
2 - Ukungadli ngaphambi kokusebenza
Uzothola okuningi ngaphandle kwesimo sakho sokuzivocavoca ngokuba nophethiloli olufanele ebhodini. Ukudla okuhle ngaphambi kokudla kufanele kube nama-carbohydrate, amaprotheni namafutha amancane. Ngeke ufune isidlo esindayo ngaphambi kokuzivocavoca, kodwa ukudla okulula okulinganiselayo kuzohlinzeka umzimba wakho ukuthi udinga amandla futhi ukwakha imisipha.
3 - Ukulinda isikhathi eside Emva kokuzivocavoca ukudla
Ukudla ngemuva kokuzivocavoca kwakho kubalulekile njengokusondeza kusengaphambili. Ukudla okuncane kwamaprotheni nama-carbs phakathi namahora amabili okuzivocavoca kwakho kuzonikeza umzimba wakho lokho okudingekayo ukwakha nokulungisa imisipha kanye nemithambo yegazi ebahlinzekayo. Funda ukuthi yimiphi ukudla okulula, ukudla okulula, neziphuzo okuhamba phambili.
4 - Ukuguqula Ukudliwa Ngamafutha Amandla noma Ukuphuza Ukuphuza
Ayikho indawo yokudla okuphelele. Umzimba wakho udinga izinhlobo ezihlukahlukene ze-phytonutrients kanye ne-fiber ezitholakala ezithombeni nemifino yangempela kanye nohlamvu oluphelele. Ayikho imishayo noma iziphuzo "zokudla" ezihlinzeka ngezinhlobo ezihlukahlukene. Sebenzisa lezi zokudla ezilula uma kudingeka, kodwa yenza kube umkhuba wakho wokudla ukudla kwangempela. Zama ukuxuba umxube wakho wezitshalo nezithelo omisiwe namantongomane uma uwacubungula futhi ucindezelwa kubha.
5 - Kudla amaprotheni amaningi kakhulu futhi akwanele ama-carbs
Ukuzama ukuphuza ukudla kwakho ngezinkukhu esikhundleni se-pasta? Ungase uthande ukudla kwakho okuphansi, kodwa ama-carbohydrates yilokho umzimba okudingayo ukuze ufunde ngokuphumelelayo. Nika umzimba wakho ezinye ze-carbs ngaphambi kokuzivocavoca kwakho, futhi ngokukhuthazela izenzakalo ezifana nokuhamba okude, yenza isobho sakho se-carbohydrate esekelwe, njengengxube yomzila. Funda kabanzi mayelana nokwenza umsebenzi .
6 - Izindleko zokudla ezithembekayo namalebula
Ufunda ukumaketha kule ilebula, ungahlolisisi ukuthola. Imboni yenkampani yokuxhaswa ngokuyinhloko ayihambisani nomthetho. Abakhi bangenza izimangalo eziningi ezingavunyelwe izidakamizwa ezilawulwayo. Yenza umsebenzi wesikole ngaphambi kokufaka noma yini emzimbeni wakho. Awudingi ngempela ukuthi ube yisilwane sakho sombhobho.
7 - Ukusebenzisa kakhulu Amakholori Omsebenzi Wakho Omningi Noma Omningi
Kudingeka udle ukuze uphethile umzimba wakho ngokuphila kwakho okusebenzayo. Kodwa mhlawumbe ukwesaba ukudla kakhulu ukuze ukulawula isisindo kuba inselele. Sebenzisa i-calculator yekhalori efana ne- Calories Burned Per Day Calculator ukubona ukuthi mangaki amakhilogoriki ngosuku ngosuku umzimba wakho uvutha, kanye nokubala kwezinto zekhalori zokusebenza ukuze unqume ukuthi zingaki ezingaphezulu ongase ushise.
8 - Ukukholelwa ukuthi Ungadla Noma yini Eyifunayo Uma Uzivocavoca
Abantu abaningi bazama ukulahlekelwa isisindo kodwa ngokushesha bathola ukuthi badinga ukulandelela lokho okudlayo uma befuna ukubona ukulahlekelwa kwesisindo. Kulula kakhulu ukwakhela ama-calories akhishwe "ukwelashwa" owodwa ngemuva kokuzivocavoca kwakho. Thola ukudla okunomsoco, okulinganiselayo nokudla okulula okuthembele ekuthembekeni kokudla konke lapho kunokwenzeka.
9 - Ukungaphuzi inani elifanele lamafutha
Uma uzizwa ukomile, awuphuzi okwanele. Uma uvivinya umzimba udinga ukugwema ukungena emanzini. Nakuba iningi lethu likwazi ukuphuza ngaphezulu uma kushisa, sisesengozini emazingeni aphansi futhi ngisho nasemakhazeni. Ukuhlakanipha okusha ukuvumela ukoma kube yisiqondiso sakho futhi ulungele "ukuphuza uma usomile." Ukuphatha ibhodlela lamanzi noma ukusebenzisa i-hydration pack kukuvumela ukuba ulungele ukuphuza uma usomile .
10 - Ukujiya kwi-Craze Yamuva Yokudla ukuze uthole "I-Edge"
Uma kusha, mhlawumbe kuyosebenza ngomlingo, kulungile? Ukubona ubufakazi obuvela kumanani wezemidlalo nokuzivocavoca umzimba kungakuholela ekuzameni izinhlelo zokudla ezizimele. Kodwa siphila ezweni langempela, futhi umlingo nje ngeke kwenzeke. Izisekelo zokudla okunempilo, okunomsoco angeke zibe zintsha futhi zijabulise, kodwa ziyasebenza.