Ukunikela ngegazi sisenzo esisindisa ubomi babantu abaninzi. Kuncinane kakhulu okuthethwayo ngokutya okanye imikhwa esifanele sibe nayo ngaphambi nasemva komnikelo. Kubaluleke ngokufanayo ukuba nemikhwa enempilo yokubonelela ngegazi eligqibeleleyo, njengokubuyisela izondlo ezibalulekileyo zokuzinzisa amanqanaba egazi lethu ekugqibeleni. Akukho bambalwa abafumana i-dizzy okanye badinwe ekupheleni kweseshoni yomnikelo, ngoko ngokutya ukutya okufanelekileyo sinokuzalisa iivithamini zethu kunye nentsimbi ngokulula.
Ngaphambi kokunikela
Kubalulekile ukuba musani ukuzila ukudla. Awuyi kwenza uvavanyo lwegazi, ngoko akuyi kuba yimfuneko ukuba uhambe ngaphandle kokuthatha nantoni na, ngakumbi ukuba uceba ukunikela emva kwemini. Yenza usuku lwakho lwesiqhelo, kunye nokutya kwakho kwesiqhelo. Ukuba uceba ukunikela kusasa, yitya isidlo sakusasa esilula kwaye uchache ngokuqhubekayo emva koko.
Ungalibali ukuba kufuneka uyeke ukutshaya Ubuncinci beyure enye ngaphambili, nangona sithemba ukuba ungumntu wezemidlalo kwaye ngaphandle kwemikhwa emibi.
emva kokunikezela ngegazi
Durante Iiyure ze48 kufuneka uzalise ngakumbi i-hydration yakho kunye nomthamo wegazi ngokuthatha ulwelo. Ubhiya, i-coke okanye ijusi kwi-tetrabrick ayifanelekanga. Bheja ngeziselo ezisempilweni ezifana namanzi, iijusi zendalo, iismoothies...
Kulumkele uqeqesho okanye ukwenza umsebenzi onzima kwiiyure ezingama-24. Ngaba akunakwenzeka ukuba ukuphephe oku? Emva koko uye kunikela ngegazi ngomzuzu wokugqibela ukuze ukwazi ukwenza izibophelelo kunye nezibophelelo zakho ngaphandle kwengxaki. Ukongeza, ukuphumla ebusuku kuya kukunceda uphile ngaphandle kokuqaphela.
Kwisidlo sokuqala esiphambili emva komnikelo imifuno emininzi eluhlaza (isipinatshi, ibroccoli, i-chard…), imifuno, intlanzi, iqanda okanye inyama yendalo. Kwakhona, yongeza ezinye iziqhamo.
Amanqaku omnikelo kufuneka abonelele ngantoni?
Ngaphandle kwamathandabuzo, ukutya yinto abanayo ngasemva. Ulityalwe ngokupheleleyo kwaye wohlwaywa. Yintoni le yokunika iipastries zamashishini, iisandwich zesoseji, iijusi zetetrabrick okanye iziselo ezibandayo? Ngaphandle kwexabiso eliphantsi lesondlo, siya kube sidala i-insulin spikes kunye neswekile engenisiweyo.
Ngaphambi kokuba sikhankanye into esicinga ukuba kufuneka ibekho kwezi ngongoma, kubalulekile ukuba ziqalise ukubandakanya ukutya i-celiacs, i-vegans kunye ne-lactose engavumiyo. Ukuba sifuna ukuba umnikelo unqumle imida, kubalulekile ukunika uncedo kumatsha-ntliziyo anikela ngegazi lawo.
Iziselo? Akukho ziselo zithambileyo okanye iijusi ezicoliweyo. Eyona nto ingcono ngamanzi, ubisi (isilwanyana okanye imifuno), iijusi zendalo. Ewe, akukho tywala kwiiyure ezingama-24.
Iisnacks? Betha ngamantongomane endalo okanye athosiweyo kunye netshokholethi engaphezulu kwe-80% yecocoa. Tsiba ivenkile yokubhaka.
amashwamshwam? Ewe, kodwa ibalulekile kwaye ngaphandle kwesoseji. I-tuna ivumelekile, kunye netshizi entsha, kunye ne-avocado kunye nebhotela ye-peanut okanye i-Nutella.