Yintoni oza kuyitya xa unentsholongwane
Umxholo
Ngexesha lentsholongwane, iimpawu ezinjengokugabha, ukungabinamdla wokutya, iintlungu zesisu kunye norhudo ziqhelekile, ke unyango lwesondlo lubandakanya ukugcina i-hydration elungileyo, kunye nokutya ukutya okuncinci amaxesha amaninzi ngemini kunye nokugcina ukutya. ekufumaneni amathumbu.
Ukongeza, kubalulekile ukunqanda ukutyiwa kokutya okutyebileyo kwifayibha okanye izixa ezikhulu zamafutha neswekile, njengoko zinokukubi ngakumbi ukutya. Ngale ndlela, umzimba uyancedwa ukulwa intsholongwane, ukuphelisa umzimba kunye nokubonelela amandla aneleyo okukhawulezisa ukubuyela kwimeko yesiqhelo.
Yintoni yokutya
Ukutya ekufuneka kutyiwe kufuneka kube lula ukwetyisa ukunqanda ukubola, ke kufuneka kubeneefayibha ezimbalwa kunye nokusetyenziswa kokutya okuphekiweyo, okungenambewu kunye nokutya okucocisiweyo. Ukongeza, ukutya okuncinci kufuneka kutyiwe, malunga neeyure ezi-3, eziququzelela ukwetyiswa kokutya, kunye nokwetyiswa.
Ke ngoko, ukutya okunokufakwa ekutyeni zii-carrot, i-zucchini, iimbotyi eziluhlaza, iitapile, ii-yam, iiapile ezingenalusu, iibhanana eziluhlaza, amapere angenalusu, iipesika ezingenalusu kunye negwava eluhlaza.
Ukukhetha kufuneka kunikwe itshizi elimhlophe, i-toast, isonka esimhlophe, isitatshi, irayisi, umgubo wombona, tapioca, ii-arros, ii-crackers, isonka saseFrance, irayisi, ipasta kunye nenyama enamafutha asezantsi njengenkukhu, intlanzi kunye neturkey.
Ukusela, ungasela amanzi ecoconut okanye iijusi zendalo, kunye neetayi zendalo ezinjenge-chamomile, iguava, i-anise okanye i-melissa. Ukongeza, ukugcina i-hydration ungasebenzisa i-serum eyenziwe ekhaya.
Ukutya ekufuneka sikuphephe
Ukutya ekufuneka kuthintelwe ngelixa kukho iimpawu zentsholongwane kwaye kunokubangela urhudo:
- Iziqhamo ezinamaxolo okanye i-bagasse, njengoko zishukumisa amathumbu, njengoko kunjalo ngepapaya, iorenji, iplamu, iavokhado, ibanana evuthiweyo, umkhiwane kunye nekiwi;
- Iisoseji, isoseji, isoseji kunye neham;
- Iitshizi ezityheli kunye ne-curd, kunye neemveliso zobisi;
- Iisosi ezinje nge ketchup, imayonnaise kunye ne mustard;
- Ipepile kunye nokutya okuqholiweyo okanye okuneziqholo;
- Ixesha elimisiweyo;
- Iziselo ezinxilisayo;
- Ikofu kunye neziselo ezine-caffeine, njengoko zivuselela kwaye zicaphukisa amathumbu;
- Iziqhamo ezomileyo.
Ukongeza, ukutya okunamafutha aphezulu, ukutya okuqhotsiweyo, ukutya esele kwenziwe, iswekile, ubusi kunye nokutya okuqulathiweyo, ezinje ngeekeyiki, iicookies ezizalisiweyo, iitshokholethi, iziselo ezihlwahlwazayo kunye neencindi zeepasta, kufuneka zithintelwe.
Imenyu yesampulu ukunyanga intsholongwane
Lo ulandelayo ngumzekelo weentsuku ezi-3 zemenyu yokutya okwetyiwa ngokulula ukuze uphinde ubuye kwintsholongwane:
| Ukutya okuphambili | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | Ikomityi ye-1 ye-porridge yerayisi + 1 indebe yeti ye-chamomile | 1 ikomityi cornstarch + 1 ikomityi yeti yegwava | Amacwecwe ama-2 esonka esimhlophe esimhlophe + i-1 indebe yetiyi ye-mint |
| I-snack yasekuseni | 1 indebe yegelatin | I-1/2 indebe ye-appleauce ephekiweyo (engenashukela) | 1 ipere ephekiweyo |
| Isidlo sasemini isidlo sangokuhlwa | Umhluzi wenkukhu ongenamafutha | I-60 ukuya kwi-90 yegrama yenkuku engenasikhumba + 1/2 yekomityi yeetapile ezicujiweyo + neminqathe ebilisiweyo | Iigrama ezingama-90 ze-turkey engenasikhumba + iipuni ezine zerayisi eneekherothi ezigayiweyo kunye ne-zucchini ephekiweyo |
| Ukutya okusemva kwemini | 1 ibhanana eluhlaza | Ipakethi enye ye-cracker eneshizi emhlophe | Iibhisikidi ezi-3 zasemaria |
Kubalulekile ukuba ukhankanye ukuba ubungakanani bemenyu buyahluka ukusuka komnye umntu ukuya komnye, njengoko kuxhomekeke kubudala, isini, ubunzima nokuba umntu akanaso na isifo esidibeneyo. Ukuba ufuna ukutya ngendlela eyahlukileyo, kuya kufuneka ufune isikhokelo kwingcali yesondlo ukwenza uvavanyo.
Jonga ngakumbi ukuba ukutya kufanele ukuba kwenzeka njani xa kukho urhudo ngenxa yosulelo lwentsholongwane:
Ipali Namhlanje
I-Simone Biles ihamba kude neRio njengeGymnast ebalaseleyo yeXesha lonke