Amathiphu awusizo kulabo abahlushwa ukuzaca okwedlulele

Uma uhlushwa ukuba mncane kakhulu, kufanele ulandele lawa macebiso:

1- Yidla ukudla okunothe ngamakhalori okufana nemifino, okusanhlamvu, inyama, isinkwa, ilayisi, izithelo ezomisiwe namantongomane.

2- Ukwethula imifino ethile ekudleni, okufana nalokhu: ubhontshisi waseFrance, ukholifulawa, iklabishi laseShayina, izaqathe, ulethisi, isipinashi, isilimo esine-asparagus, ithanga noma isitshalo seqanda.

3- Ukwethula izingxenye ezinempilo zenyama ebomvu ekudleni, qaphela ukuthi ungadli kakhulu ukuze ungakhuphuli i-cholesterol.

4- Faka amafutha omnqumo amaningi kumasaladi.

5- Yidla imikhiqizo yobisi ngaphezu kobisi.

6- Ukwandisa inani lokudla, ukuze kube yizidlo eziyisithupha ngosuku; Izidlo ezintathu eziyinhloko kanye nokudla okulula okuthathu.

I-7- Qinisekisa ukuthi ukudla kwasekuseni, kwasemini kanye nesidlo sakusihlwa kuyasinda, ikakhulukazi isidlo sakusihlwa, ngoba i-metabolism ngesikhathi sokulala ayisebenzi, okuqinisekisa ukuzuza kwesisindo ngokushesha.

8- Ukudla amaprotheni amaningi ukuze kwakhiwe izicubu zomzimba, kanti ama-protein atholakala emaqandeni, enyameni engenamafutha, enhlanzini, enkukhuni engenasikhumba, imidumba, iklabishi, nemikhiqizo yobisi, ngaphezu kwezinhlanzi ezifana ne-tuna ne-mackerel.

9- Ukudla kakhulu amafutha anempilo ukuze imisipha ikhule kanye nokukhiqizwa kwamahomoni afana ne-testosterone, ngaphezu kokukhuphula amazinga e-metabolic anomthelela ekukhipheni amafutha amabi futhi alondoloze amahle.Lawa mafutha angatholakala kumantongomane, imifino enamaqabunga, i-salmon, i-flaxseed oil namafutha kakotapheya.

10- Qaphela ukuthi ungaphuzi amanzi ngaphambi kokudla, njengoba amanzi egcwalisa isisu futhi akhulise umuzwa wokusutha.

11- Qiniseka ukuthi usebenzisa amapuleti okudla amakhulu lapho udla.

22- Faka ukhilimu ekhofini ukuze uthole ama-calories engeziwe.

23- Thatha izithasiselo ezinomsoco ezisiza ukwakha imisipha futhi uthole amakhilogremu amaningi.

24 - Qinisekisa ukulala okwanele nokuzwakalayo.

25- Hlukana nokubhema, ukuyeka ukubhema kuzoholela ekukhuluphaleni.

26- Qiniseka ukuthi uvivinya umzimba okungenani kabili ngesonto, ikakhulukazi leyo midlalo eyandisa imisipha.

Ezinye izihloko: 

Ukudla ngokushesha kakhulu ukuncibilikisa amafutha

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