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Okujwayelekile: Akuvamile ukuzuza amakhilogremu angu-1-3 ngemva kokulahlekelwa isisindo esiningi njengoba amazinga avamile amanzi kanye ne-glycogen, uhlobo lukashukela (ama-carbohydrate) agcinwe emisipha nasesibindini, ebuyiselwa. Uma ubudla ukudla okunama-carbohydrate aphansi, cishe uzobuya kancane, yithi amakhilogremu angu-3-5, njengoba uqala ukungeza ama-carbohydrate ekudleni kwakho.

Okungajwayelekile: Noma yisiphi isisindo esengeziwe esingaphezu kwamakhilogremu angu-3 (noma amakhilogremu angu-5 uma udla ukudla okune-carb ephansi) cishe amafutha omzimba, okuyinto, yiqiniso, ofuna ukuwanciphisa. Ukuthatha nini isinyathelo Kubalulekile ukunyathela esikalini kanye ngesonto nokuthola isisindo sakho "sokuthatha isenzo". Kubantu abaningi, lokhu kungamakhilogremu angu-1-2 ngaphezu kwesisindo sabo. Uma weqa isisindo sakho, buyela emikhubeni eyakusiza ukuba uphumelele ekuqaleni (inqobo nje uma inempilo), njengokunciphisa ukudla, ukuphuza i-shake esikhundleni sokudla noma ukwandisa umsebenzi wakho womzimba. Kubalulekile ukwenza ushintsho ngokushesha ukuze ubuyele emgqeni.

UJames O. Hill, Ph.D., ungumqondisi weCentre for Human Nutrition eDenver's University of Colorado Health Sciences Center futhi umbhali ngokubambisana Incwadi Yesinyathelo Sokudla (Umsebenzi Wokushicilela, 2004).

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