Ukufumana ibhalansi xa ukwinkqubo yokunciphisa umzimba kunzima kakhulu kwaye kufuna umonde, ixesha kunye nokuzingisa ukwenza indlela yokutya kwaye ungalahli yonke imizamo elwandle. Kuya kufuneka ufumane ifayile ye- umhlaba ophakathi oko kukhululekile emntwini kwaye akungagungqi kumzamo wokunciphisa umzimba.
Kuyingozi ukulala nesisu esigcweleyo, kanye njengokuba kuyingozi emzimbeni ukulala ulambile. Umxholo ngu khangela eso sikali esivumela ukuba silale sanelisekile kwaye ngaphandle kokuzisola.
Kufuneka kukhunjulwe ukuba esinye sezitshixo sempumelelo sokuba nomzimba omncinci asiyiyo le nto ithathwa emini, kodwa endaweni yesidlo sangokuhlwa. Kungenxa yokuba imetabolism isebenza ngokukhawuleza ngexesha lasemini.
Kufuneka sixhase yonke imizamo yosuku ngesidlo sangokuhlwa esilula, sigcwele imifuno, izondlo kunye namafutha angenabungozi, ukuze umzimba ungangxami kwaye utshise iikhalori ezingaphezulu. Uninzi lwabantu lugcina ukutya okusempilweni kwaye lungqongqo ekukhetheni kwabo, nangona kunjalo, ukwenza iimpazamo ezimbalwa ngobusuku bonke ezo nzame zililize kwaye ziyasilela ukufikelela kubunzima obufunwayo.
Ukunceda bonke abo baphakathi umzabalazo oqhubekayo wokufezekisa ubunzima bakho obufanelekileyo Sifumana ezi zikhokelo zilandelayo:
Ukutya kakhulu ngaphambi kokulala
Ukuya kwisidlo sangokuhlwa kunokubangela ukuba singonwabi xa kufikwa ekulaleni kuba inkqubo yethu yokwetyisa itshintshiwe kwaye kufuneka isebenze ngaphezulu kunokuba kufanele. Ukuba uphumla ngokupheleleyo kwaye ubuyisela imeko yakho, oku kufanelekile ukufezekisa iziphumo ezilungileyo kukutya, ke, umgangatho olungileyo wokulala kubangela ukwanda kwamafutha esiswini.
Ngesi sizathu, sicebisa ukuba nesidlo sangokuhlwa esilula ngaphambi kokuba ulale, eyona nto ilungileyo kukuthatha iiyure ezimbini okanye ezintathu ngaphambili kwaye ukuba kunokwenzeka oko ungadluli kwiikhalori ezingama-300 Kwaye yenziwe ngokutya okwetyiwa ngokulula.
Yitya iidizethi kunye neelekese
Ukutya idessert enekhalori ephezulu okanye ukutya okumnandi ngaphambi kokulala kwandisa amanqanaba eswekile yegazi kwaye umzimba awunalo ixesha elaneleyo lokuwuguqula ube ngamandla, ke, ukuba umzimba uqhela ukuthatha into emnandi emva kwesidlo sangokuhlwa, kuyinto eqhelekileyo kumanqatha Ukuqokelela kwaye ukuba akulawulwa kungasibangela iswekile.
Kufuneka ube kakhulu ulawulo ngokutya iilekese Ngesi sizathu, sicebisa ukuba sitye iilekese ngalo lonke ixesha umzimba ubuza loo nto kodwa ubuncinci kwaye ngakumbi kusasa nasemva kwemini ukuze imetabolism isebenze kwaye iyitshise ngaphambi kokuhlwa.
Ukutya okunezipayisi
Ewe kuyinyani ukutya ukutya okuneziqholo ikhuthaza ukulahleka kwamafutha kwaye kuyacetyiswa kakhulu ukunciphisa umzimba kuba inee-antioxidants ezininzi kwaye iyanceda ekutshiseni iikhalori, nangona kunjalo, akufuneki uyihlukumeze ngaphambi kokulala. Umzimba unokuziva uqinisekile isisu esibuhlungu kunye nokuphazamisa ukuphumla kwethu kobusuku. Ukuba unobusuku obubi, ukutshiswa kweekhalori phantse kungabikho, umzimba awuphumli kwaye nokusetyenziswa akulawulwa.
Ukuba uthanda iziqholo, gcina oko kutya kwisidlo sasemini.
Ukutya okunotyebileyo kumafutha ayingozi
Ayingawo onke amafutha afanayo, kukho lawo asempilweni kakhulu emzimbeni, anjengeeasidi ezinamanqatha kwiintlanzi ezinamafutha, ioli ye-oliva enyulu okanye ioyile yekhokhonathi, Ngelixa amafutha avela kukutya okuthosiweyo, iivenkile zeshishini okanye amafutha avela kwiphakheji yecookie ayizizo ezona zilungileyo unokuzithatha ebusuku.
Ngokwenyani, xa ilanga litshona kuxa umzimba usibuza kakhulu kolu hlobo lokutya, kuphekiwe, kubethiwe, kuthosiwe, ngeesosi ezomeleleyo okanye kwi-gratin.
Kuyinyani ukuba olu hlobo lokutya alulungelanga ukutyiwa nangaliphi na ixesha losuku, nangona kunjalo, ubusuku yeyona nto inokuziva imbi kakhulu. Isidlo sangokuhlwa esomeleleyo kakhulu sale ndlela sinako ukuphazamisa ukulala kwethu Ngenxa yokwetyisa okungalunganga kwaye ngaphandle kokufuna okanye ukungakuqapheli, amanqatha aqokelelana kwiindawo ezahlukeneyo zomzimba wethu.
Yongeza ukutya ebusuku
Kuqhelekile ukufumana abantu abashiya inxalenye enkulu yokutya kwemihla ngemihla kugcinelwe ubusuku, oku kuveliswa yindlela yokuphila yabantu, abagxila kuyo yonke ingqalelo yabo lomsebenzi ngorhatya bayazipholela kwaye bonwabele ukutya ngokukhululekileyo.
Emini abanalo ixesha elaneleyo lokutya kakuhle okanye ukuthanda ukutya kwabo kuyalahleka, ke xa kufika ubusuku bayakhangela buyisela ukutya. Nangona kunjalo, lo mkhwa yenye yezona zinto zimbi ezinokubakho kwisondlo kuba umzimba awushiywanga ixesha elide ngokwaneleyo ukuba wetyise ukutya.
Ukuze oku kungenzeki, kuya kufuneka uzame cinga kwaye ucwangcise ukutya kule veki ukuba nemenyu esempilweni engqondweni kwaye uzame ukuba ungayitsibi. Ukuba awunalo ixesha, kuyacetyiswa ukuba woyise ubudlakudla noxinzelelo kwaye utye ukutya okunempilo, okunamafutha asezantsi ebusuku.
Iya kuxhomekeka emntwini ngamnye, nganye inento ethile xa kufikwa ekutyebeni, inokubangelwa kukuzinkcinkca ebusuku, okanye kukuxhalaba, ukungaboni ngaphambili okanye kuba bayathanda ukutya bade bahluthe. Kufuneka silumke kakhulu kwaye kufuneka siyazi loo nto asiwenzi umzimba wethu nangayiphi na indlela ukuba nesidlo sangokuhlwa esikhulu, ke ngoko, kufuneka wenze umgudu kwaye ushiye yonke iminqweno ebona ukukhanya kwemini.