Ukuphulukana njani nesisu xa uyeka ukuya exesheni

Umxholo

• Ukutya ukuphulukana nesisu xa uyeka ukuya exesheni
• Iingcebiso zokuphulukana nesisu xa uyeka ukuya exesheni

Ukuphulukana nesisu xa uyeka ukuya exesheni kubalulekile ukuba utye ukutya okunesondlo kwaye ugcine umthambo rhoqo kuba utshintsho olwenzeka emzimbeni luyenzeka kweli nqanaba kwaye kulula ukuqokelela amanqatha kwingingqi esiswini. Kodwa kuphela utshintsho lwehomoni kweli nqanaba lobomi aluthetheleli ukutyeba.

Ke ngoko, abasetyhini ngexesha lokuyeka ukuya exesheni kufuneka baqinisekise inkcitho ephezulu yeekhalori, ngemisebenzi ebonakalayo yomzimba kunye nokutya okunotye iziqhamo kunye nemifuno enokutya okuncinci kweekhalori.

Jonga enye into onokuyenza ukukhusela ukuzuza kwesisindo kule vidiyo ilandelayo:

Ukutya ukuphulukana nesisu xa uyeka ukuya exesheni

Uhlobo olufanelekileyo lokutya lokulahlekelwa sisisu xa uyeka ukuya exesheni kubandakanya:

• Isidlo sakusasa: Ikomityi ye-1 yejusi ye-cranberry kunye neesilayi ezi-2 zesonka esotyiweyo okanye ikomityi enye yegranola enembewu yeflakisi kunye ne-100 ml yobisi lwe-soy;
• I-snack yasekuseni: 1 iglasi yepapaya smoothie enobisi lweamangile;
• Isidlo sasemini: 1 isandwich yesalmon ene-watercress, kunye neglasi enye yejusi ye-apile okanye i-yogayi e-1 yesoya;
• Ukutya okusemva kwemini: 1 isiqhamo sonyaka okanye isitya esinye se-gelatin ngeyogathi;
• Isidlo sangokuhlwa: Intlanzi eyosiweyo ngeekherothi, amakhowa kunye ne-asparagus kunye nesitya se-1 sesaladi yeziqhamo;
• Isidlo sangokuhlwa: I-yogurt ecacileyo ye-yogurt okanye i-porridge e-1 ye-cornstarch (i-cornstarch) enobisi lwe-oat kunye ne-1 yekofu yekhofi ye-soy lecithin njengesongezelelo sesondlo

Umfazi ngamnye uneemfuno zesondlo ezahlukileyo, kuyacetyiswa ukuba ubonane nengcali yesondlo ngaphambi kokwenza naluphi na uhlobo lokutya.

Iingcebiso zokuphulukana nesisu xa uyeka ukuya exesheni

Ezinye iingcebiso zokuphulukana nesisu xa uyeka ukuya exesheni zibandakanya:

1. Yitya ukutya okungenani ama-6 yonke imihla;
2. Yitya isuphu okanye isuphu ngaphambi kwesitya esikhulu, njengoko sinceda ukumisela inani leekhalori ezityiweyo ngexesha lesidlo;
3. Ukutya ukutya kwe-carbohydrate kunye ne-Low Glycemic Index Ukutya, okufana neyogathi kunye namaapile angacacwanga;
4. Faka ukutya okuphezulu kwiprotein kunye namafutha asezantsi, njengenyama, itshizi emhlophe kunye namaqanda, njengoko zisonyusa imvakalelo yokuhlutha;
5. Yenza i-aerobics yamanzi okanye ii-Pilates ubuncinci amaxesha ama-2 ngeveki.

Eyona ndlela yokulahla isisu kukudibanisa ukutya okunezondlo kunye nokuzilolonga, ke umntu wasetyhini kufuneka enze ubuncinci imizuzu engama-30 yemisebenzi ye-aerobic, njengokuhamba, ukubaleka okanye ukuhamba ngebhayisikile yonke imihla.