John Myers
Amacandelo amancinci ngoku akwi-ajenda ukuze angalayishi kakhulu umfanekiso omncinci - kwaye kubaluleke kakhulu: Ukutya nokusela kufuneka kuhlulwe.
Emva kotyando lokunciphisa isisu, abo bachaphazelekayo kufuneka bafunde indlela yokutya kwakhona.
Iingcebiso ezivela kwiveki ye-5 emva kokuhlinzwa
- Isakhiwo sesidlo: izidlo ezi-3 eziphambili kunye ne-1-2 yokutya.
- Ilitye lembombo lokutya kufuneka libe yiprotheyini ephezulu kunye nokutya okunamafutha aphantsi okufana neemveliso zobisi, amaqanda, iimbotyi, amandongomane, inyama kunye nentlanzi. Njalo zidibaniswe nenxalenye yemifuno okanye iziqhamo. Unokongeza isitya esincinci se-carbohydrates side dish kanye okanye kabini ngemini: iitapile, i-pasta egcweleyo, irayisi, isonka esipheleleyo, okanye i-muesli engenasweet.
- Ekuqaleni, ubukhulu besahlulo akufanele budlule i-200 ml ngesidlo ngasinye. Gqiba ukutya xa uziva uhluthi.
- Yitya ngokucothayo nangabom, musa ukuphazamiseka. Hlafuna kakuhle (ubuncinci amaxesha angama-20 ngokuluma).
- Ukusela: kungadlulanga imizuzu engama-30 ngaphambi kwaye akukho ngaphambi kwemizuzu engama-30 emva kokutya - ngaphandle koko ukutya "kunokukhawuleza" ngokukhawuleza. Sela ubuncinane iilitha ezi-2 zamanzi amaminerali (angekho carbonated) kunye neti engenasweet yonke imihla. Iziselo ezinekhabhoni kunye neswekile azifanelekanga.
- Thatha izongezo zokutya yonke imihla.
