Ungasilahla kanjani isisu ngesikhathi sokuya esikhathini

-Delile

• Ukudla ukuze ulahlekelwe yisisu ngesikhathi sokuya esikhathini
• Amathiphu wokulahlekelwa isisu ekunqamukeni kokuya esikhathini

Ukwehliswa kwesisu ekunqamukeni kokuya esikhathini kubalulekile ukuba nokudla okunomsoco futhi ugcine ukuzivocavoca umzimba njalo ngoba izinguquko esimweni somzimba zenzeka kulesi sigaba futhi kulula ukuqoqa amafutha esifundeni sesisu. Kepha kuphela ushintsho lwamahomoni kulesi sigaba sempilo aluthetheleli ukuzuza kwesisindo.

Ngakho-ke, abesifazane ngesikhathi sokunqamuka kokuya esikhathini kufanele baqinisekise ukusetshenziswa kwemali ephezulu yekhalori, ngemisebenzi eqinile yomzimba kanye nokudla okunothe izithelo nemifino okungukudla okuncane kwekhalori.

Bona ukuthi yini enye ongayenza ukuvimbela ukuzuza kwesisindo kwabesilisa kule vidiyo elandelayo:

Ukudla ukuze ulahlekelwe yisisu ngesikhathi sokuya esikhathini

Inketho yokudla okuhle yokulahlekelwa isisu esikhathini sokuya esikhathini ifaka:

• Ukudla kwasekuseni: 1 inkomishi yensimbi ye-cranberry kanye nezicucu ezi-2 zesinkwa sesoya noma inkomishi eyodwa ye-granola enezimbewu zefilakisi kanye no-100 ml wobisi lwe-soy;
• Isiphuzo sasekuseni: 1 ingilazi ye-papaya smoothie enobisi lwe-alimondi;
• Isidlo sasemini: Isamentshisi engu-1 salmon ene-watercress, nengilazi engu-1 yejusi le-apula noma iyogathi e-1 yesoya;
• Isidlo sasemini: 1 izithelo zonyaka noma isitsha esingu-1 se-gelatin nge-yogurt;
• Isidlo sakusihlwa: inhlanzi eyosiwe ngoqathe, amakhowe kanye ne-asparagus kanye nesitsha esingu-1 sesaladi lesithelo;
• Isidlo sakusihlwa: 1 i-yogurt elula noma i-1 cornstarch porridge (i-cornstarch) enobisi lwe-oat ne-1 isipuni sekhofi se-lecithin yesoya njengesengezo sokudla okunempilo.

Owesifazane ngamunye unezidingo zokondleka ezihlukile, kunconywa ukuthi uthinte isazi sokudla ngaphambi kokwenza noma yiluphi uhlobo lokudla.

Amathiphu wokulahlekelwa isisu ekunqamukeni kokuya esikhathini

Amanye amathiphu wokulahlekelwa yisisu esikhathini sokuya esikhathini afaka:

1. Yidla okungenani ukudla okungu-6 usuku lonke;
2. Yidla isobho noma isobho ngaphambi kwesitsha esikhulu, ngoba kusiza ukulawula inani lamakhalori adliwe ngesikhathi sokudla;
3. Ukudla ukudla okune-carbohydrate nge-Low Glycemic Index Foods, okufana neyogathi nama-apula angenamakhasi;
4. Faka ukudla okunamaprotheni amaningi kanye namafutha amancane, njengenyama, ushizi omhlophe namaqanda, njengoba kukhulisa umuzwa wokusutha;
5. Yenza i-aerobics yamanzi noma ama-Pilates okungenani ama-2 ngesonto.

Indlela engcono yokulahla isisu ukuhlanganisa ukudla okulinganiselayo nokuzivocavoca umzimba, ngakho-ke owesifazane kufanele enze okungenani imizuzu engama-30 yemisebenzi ye-aerobic, njengokuhamba, ukugijima noma ukuhamba ngebhayisikili, nsuku zonke.