Ukuzizwa njengesikwele ngemuva kwesondo noma ulamula ngemuva kokukhama, owesifazane ufika ekhaya, adle, futhi abheke phambili ekuphumuleni. Kusuka kusofa ufuna ukuya ekhishini kuphela, ngengxenye elandelayo ye- "esihlwabusayo". Ingqondo iyakhathala, kunzima kuyo ukulawula yonke into engena emlonyeni, kodwa kunento eyodwa eqinisekile - ukudla kubangela ukujabula emzimbeni okhathele emini.
Kuyafaneleka ukukhumbula ukuthi ukudla ngokweqile ebusuku akugcini nje ngokuthola isisindo, kodwa futhi nokuvela kwezinkinga zenhliziyo nemithambo yegazi nesifo sikashukela. Umzimba udinga ukuphumula ebusuku, kanti namathumbu nawo, ukudla kubeka engcupheni yokuhlala ungadli isikhathi eside. Ekuseni, awukwazi ukuthola iphunga elimnandi kakhulu, futhi uma ukudla ngokweqile ebusuku kuphenduka umkhuba - izinkinga zesisu nokugaya.
Amasu okusiza ukulwa nesifiso sakho sakusihlwa
Kufanele wenqabe ukudla kungakapheli amahora amabili ngaphambi kokulala. Ngendima yesidlwana sokugcina, khetha ukudla okugaya kahle - isitshulu, inhlanzi, imifino emisha, kungalekelelwa ngezithelo. Uma ngemuva kwalokho, ngemuva kwesikhashana, ubufuna ukukhipha isiqandisi, kufanele uzame ukuxoxisana nomzimba:
Isipuni soju
Ukuhamba okunjalo kuzonciphisa isifiso sokudla, kunikeze ubuchopho obukhathele ukushaja i-glucose futhi kuhambisane nokulala okuzwakalayo okuzwakalayo. Indlela le ilungele labo abangaluthandi ubisi noma abalubekezeleli kahle.
Ingilazi ye-kefir
Yehlisa isifiso sokudla futhi ayilimazi lesi sibalo. Ibhonasi - ukugcwalisa isisu ngamagciwane e-lactic acid, anomthelela omuhle emathunjini emathumbu. Uma ungathandi i-kefir, kufanele uzame i-bifidok, ubisi olubilisiwe noma ama-varenets. Labo abangenakuphila ngokuphelele ngaphandle kwamaswidi bazosiza iqhwa - inhlama yalo omuncu yenziwa ngokufakwa ushukela noma izithelo namabhisikidi berry.
Ingilazi efudumele yobisi
Kusuthisa umzimba ngenani elincane lama-khalori (angama-40-50 kuphela), ngaleyo ndlela linikeze umuzwa wokugcwala. Lapho ifudumele, ingena kangcono emathunjini futhi isuse ngokushesha umuzwa wendlala, ikakhulukazi owamanga obangelwa ukoma. Inikeza umzimba i-calcium, amaprotheni, uvithamini D. Ngaphezu kokubamba iqhaza ekwakhiweni kwezicubu zethambo, i-calcium ibambe iqhaza ekusheshiseni imetabolism futhi ibhubhise ungqimba lwamafutha olungadingekile. I-nuance ebalulekile - abanikazi bokushoda kwe-lactase kufanele bakhethe indlela ehlukile.
Inkomishi yetiye elinamandla elimnyama
Kuvimbela ukudla ngokweqile futhi kuqeda indlala. I-Tain yisishisi esinamafutha esinamandla, ilawula imetabolism futhi ithuthukise ukusebenza kobuchopho. Kuyasiza ukuvuselela, ngakho-ke kungcono ukuphuza lesi siphuzo kungakapheli amahora angu-1.5 ngaphambi kokulala.
Faka isipuni sesinamoni engilazini ye-chicory
Izinzuzo ze-chicory azikwazi ukucatshangelwa ngokweqile - i-inulin ekubunjweni kwayo ivimbela amazinga e-glucose angawi, ukuze indlala izwakale kamuva. I-fiber ebalulekile equkethe isiphuzo inikeza umuzwa wokugcwala. ICinnamon iyaphawuleka ngoba yehlisa izifiso zikashukela. Iphunga elicebile lesinongo linikeza umuzwa wokusutha. Ukunakwa: abesifazane abakhulelwe akufanele badle isinamoni, kungadala ukuphambana kwesibeletho. Ngaphezu kwesinamoni, ungangeza uju, ulamula noma ubisi ku-chicory - noma yikuphi okuthandayo.
Xubha amazinyo akho
Ngemuva kokuxubha amazinyo akho, okusha okusha kuhlala emlonyeni wakho futhi labo abathambekele ekupheleleni abafuni ukuphazamisa ubumsulwa nobuhle. Kulabo abangathambekele, ubuchopho buzothumela isignali esiswini - yilokho kuphela, ngeke sisadla futhi. Enye ibhonasi ukuthi umuthi wokuxubha ubulala isifiso sakho sokudla, ikakhulukazi uma kungenaminti.
Vele uphuze amanzi
Ngezinye izikhathi asifuni ngempela ukudla, kodwa kunalokho siphuze. Ngemuva kwengilazi yetiye eluhlaza (uma kungenazinkinga ngomfutho wegazi ophansi) noma ingilazi yamanzi (mhlawumbe ngocezu lukalamula), umuzwa wendlala ungadonsa ubusuku bonke.
Uma ungeke ubekezeleleke ngokuphelele, ungaba nesidlwana ngocezu lwe-apula omuncu, utamatisi, noma uhhafu wesanqante. Ukudla okulula okunjalo kuzobulala indlala yakho kusihlwa. Kungcono ukususa amaswidi, amakhekhe namakhukhi emehlweni ukuze kungabikho isilingo esingadingekile.
Ukugenca impilo! Ukudla kahle usuku lonke kuzosiza ukunciphisa isifiso sakho sokudla kusihlwa, futhi isidlo sasekuseni esinomsoco sidlala indima enkulu kulokhu.
Kufinyeta
Ekulweni nesifiso sakusihlwa, kubalulekile ukuthola ukuzwana. Kuzoba nzima ukulala uma ucindezela izimpawu zemvelo zesisu esingenalutho ngempela. Uma ngemuva kwesidlo sokugcina sekudlule amahora angaphezu kwama-3 - 4, futhi phakathi nalesi sikhathi kube khona imisebenzi yomzimba (ukuhamba nenja, ukuhlanza okusebenzayo noma ukudlala nengane encane), kufanele uziqabule ngengilazi yobisi noma i-kefir enesipuni soju, mhlawumbe nesaladi yemifino ... Kungokunye futhi lokhu uma isikhathi sesihambile ngokuthula ngilele kusofa phambi kwe-TV, ngenxa yesithukuthezi bengifuna ukudla okuthile. Kuyafaneleka ukuziphazamisa ngengxoxo nomndeni wakho noma ngokuxoxa kwi-Intanethi ukuze ungagxili emicabangweni ngokudla.
Udinga ukuxubha amazinyo ngaphambi nje kokulala - futhi azoba nempilo enhle, futhi nesilingo sokuqhubeka ufike esiqandisini bese untshontsha okuthile lapho kuqinisekisiwe ukuthi sizonyamalala. Njengoba ukhethe indlela yakho yokulwa nesifiso sakusihlwa, kufanelekile ukunamathela kuyo izinsuku eziyi-7-10, ngemuva kwalokho umkhuba uzokhula, futhi umzimba uzoyeka ukufuna ukudla ebusuku ubheka.
