Ngaba kunokwenzeka ukunciphisa umzimba kwiintsuku ezi-3?
Umxholo
- Imenyu yosuku lwe-1
- Imenyu yosuku lwe-2
- Imenyu yosuku lwesithathu
- Ngubani ongafanelekanga ukwenza oku kutya?
- Ugcina njani ukunciphisa umzimba
Kuyenzeka ukuba unciphise umzimba ngeentsuku ezi-3, nangona kunjalo, ubunzima obunokulahleka ngela xesha lifutshane luphawu lokupheliswa kolwelo olunokuqokelelwa emzimbeni, kwaye aluhambelani nelahleko yomzimba.
Ukuphulukana nobunzima kunye nokuphulukana namanqatha omzimba, kuyafuneka ukuba wenze utshintsho kwindlela otya ngayo kwaye ulandele ukutya okuneekhalori ezimbalwa, ezinokuthi zixokiswe ubuncinci iintsuku ezi-7 ukuya kwezi-10 kwaye kufuneka ziboniswe ngokukhethekileyo yingcali yesondlo ukuze ikwazi Isicwangciso sesondlo somntu ngamnye, ngokweemfuno kunye neenjongo zomntu ngamnye.
Ukutya okuboniswe apha ngezantsi kuqulethe ukutya okunotye amanzi okunceda ukuphucula ukugcinwa kolwelo, ngenxa yeempawu zayo zokwenza umchamo, ezinakho ukuphelisa ulwelo oluninzi ngomchamo. Ukwenza oku, kubaluleke kakhulu ukuba uthathe ingqalelo yokuba kufuneka utye ukutya rhoqo emva kweeyure ezintathu kunye ne-2.5 yeelitha zamanzi ngosuku, phakathi kokutya.
Ukongeza, oku kutya akufuneki kwenziwe ngaphezulu kweentsuku ezi-3. Ixesha elide kunye neziphumo ezihlala ixesha elide kuhlala kubalulekile ukuba nesazi sokutya esikukhaphelayo.
Imenyu yosuku lwe-1
| Isidlo sakusasa | Ikomityi ye-1 yeti engenaswekile + 1 isonka esimdaka ngesoji ngejam e-sitrobheli elula + 1 orenji okanye itangerine |
| I-snack yasekuseni | 1 indebe yegelatin engenaswekile |
| Isidlo sasemini | Itoti ye-1 yetyhuna emanzini kunye neletisi kunye neetumato + 3 igowusti iphela + 1 iglasi yamanzi enelamuni engenaswekile |
| Ukutya okusemva kwemini | 1 isitya se-gelatin yokutya |
| Isidlo sangokuhlwa | Iigram ezili-100 zenkukhu okanye inyama nganye (umzekelo) + 1 indebe yemifuno ephekiweyo + 1 iapile eliphakathi |
Imenyu yosuku lwe-2
| Isidlo sakusasa | 1 indebe yekofu engenaswekile + 1 iqanda elibilisiweyo okanye elibilisiweyo + 1 igowusti okanye isilayi esinye sesonka esipheleleyo + 1 indebe yevatala ecoliweyo |
| I-snack yasekuseni | 1 indebe yegelatin engenaswekile |
| Isidlo sasemini | I-Arugula okanye isaladi yesaladi kunye ne-tomato + 1 indebe ye-ricotta ushizi okanye ityhuna emanzini + 4 iibhiskiti ze-cream |
| Ukutya okusemva kwemini | 1 isitya segelatin engenashukela + 2 izilayi zepinapple |
| Isidlo sangokuhlwa | I-100 gram yentlanzi eyosiweyo + 1 indebe ye-broccoli okanye iklabishi ephekwe emanzini anetyiwa + 1 indebe yeekherothi ezihlaza |
Imenyu yosuku lwesithathu
| Isidlo sakusasa | 1 indebe yeti okanye ikofu engenashukela |
| I-snack yasekuseni | 1 indebe yegelatin engenaswekile |
| Isidlo sasemini | 1 isitshalo seqanda esincinci kwi-oveni efakwe ityhuna, itumato, itswele kunye nomnqatha ogalelwe (ungabeka itshizi emhlophe encinci, enamafutha amancinci, ngaphezulu kumdaka) + 1 iglasi yamanzi enelamula ngaphandle kweswekile |
| Ukutya okusemva kwemini | 1 indebe yegelatin engenashukela okanye 1 indebe ye-melon edikiweyo |
| Isidlo sangokuhlwa | Ilethisi, itomato kunye netswele isaladi + 1 iqanda elibilisiweyo kwizilayi + 2 ithowusti epheleleyo enezilayi ezi-2 zeshizi emhlophe |
Kukwabalulekile ukulandela ukutya kunye nokwenza umthambo ngokomzimba, njengokuhamba, ubuncinci imizuzu engama-30 ngosuku, kuba umthambo ukwanceda ukwandisa ukulahleka kolwelo, ukunceda ukunciphisa umzimba. Nantsi indlela yokwenza indlela yokuhamba ukunciphisa umzimba.
Ngubani ongafanelekanga ukwenza oku kutya?
Oku kutya akukhuthazwa kubantu abanesifo seswekile, abantu abaneengxaki zezintso, abantwana, abasetyhini abakhulelweyo okanye abasetyhini abancancisayo. Kwimeko yayo nayiphi na ingxaki yezempilo, kufuneka kufunwe ugunyaziso kugqirha obeka iliso kunyango lwezifo.
Ugcina njani ukunciphisa umzimba
Ukuqhubeka nokwehla kobunzima ngendlela esempilweni kunye nokutshisa amanqatha omzimba kubaluleke kakhulu ukuba utye ukutya okunezondlo, kubandakanya i-3 ukuya kwi-5 yokutya iziqhamo kunye nemifuno ngemini, kunye nokutya okutyebileyo kwifayibha efana nerayisi, ipasta kunye neenkozo ezipheleleyo. Umntu kufuneka akhethe ukutya inyama ecekeceke, intlanzi kunye nokusela ubisi olunamasi, kunye nezinto eziphuma kwimo enesikim, kuba zinamafutha amancinci.
Ukongeza, kuyacetyiswa ukuba kuthintelwe ukusetyenziswa kokutya okugqityiweyo, ukutyeba kumanqatha kunye neswekile, ezinje ngeicookies, iikeyiki, iisosi esele zilungile, ukutya okukhawulezayo kunye naluphi na uhlobo lokutya okubandisiweyo, njengepitsa okanye ilasagna. Ukutya kufanelekile ukuba kuphekwe, kufuthwe okanye kuphekwe. Ukuqhotsa kunye namanye amalungiselelo kunye neesosi kufuneka kuthintelwe.
Ezinye iingcebiso ezibalulekileyo zibandakanya ukuhlafuna ukutya kwakho kakuhle nokutya rhoqo iiyure ezi-3 kwiindawo ezincinci, nezidlo ezithathu eziphambili kunye nokutya oku-2 okanye oku-3 ngosuku. Nantsi indlela yokwenza ufundisiso lokutya ukunciphisa umzimba ngendlela esempilweni.
Ukufumanisa ukuba zingaphi iiponti ekufuneka uphulukene nazo, faka idatha yakho kwisibali-manani:
Jonga le vidiyo kwaye ubone ukuba ungenza ntoni ukuze unganikezeli ekudleni ngokulula:
Iimpapasho Ezintsha
Xa igalufa iqhelekile kwaye xa inokubanzima
