Ukusebenza nokuzalwa kuwumsebenzi onzima womzimba. Abesifazane bashisa amakholori amaningi ngesikhathi sokusebenza kwabo futhi badinga ukudla okuningi kwekhalori ukuze kusetshenziswe lokhu okusetshenziselwa imali okungeyona emangalisayo. Ngesikhathi esifanayo, isifiso sokudla angeke sibe namandla njengoba zombili umqondo nomzimba womama kugxile emsebenzini owenzile. Isibeletho esiphelele sokubeletha sisisindo esinamandla kakhulu emzimbeni womuntu, futhi njenganoma imuphi omunye umsila usebenza kahle uma unikezwa ngophethiloli oluthe xaxa.
Khetha ukudla kwakho ngokuhlakanipha , futhi uzoba namandla onke okudingayo ukuze uhambe ibanga ngosuku lwakho lokuzalwa!
I-Easy Digest iyisihluthulelo
Lapho owesifazane eqala ukusebenza, umzimba wakhe uqondisa amandla amaningi kanye nezinsiza ekwenzeni umsebenzi wezabasebenzi futhi ukhetha ukungasebenzisi amakholori ayigugu "ngezinqubo ezingezona ezibalulekile" ezifana nokugaya, okuzophuza kakhulu. Ngivame ukusikisela kubesifazane ukuthi bacabanga ukuthi babe nokudla ngakwesokunene okufana nohlobo lokudla abangakukhetha uma bebhekene nomkhuhlane noma umkhuhlane. Kulula ukulungiselela, kulula ukudla futhi kulula ukugaya. Akukho lutho oluvuthayo noma olunamafutha okumele luhlale lukhunjulwe, uma kwenzeka, njengoba uzizwa unesihe futhi ungase uhlanza ngesikhathi sokusebenza.
Khumbula iProtheni
Cabanga ukuba nemithombo ethile yamaprotheni esandleni ukuze udle ngesikhathi sokusebenza kwakho. I-yogurt yamaGrike, ibhotela le-nut, amaprotheni agubhazelayo, kanye noshizi konke kuzokwehla kalula futhi kunikele umzimba wakho amaprotheni okudingayo ukukusiza ngomsebenzi.
uma uhlinzekela endaweni enganikezeli ukufinyelela esiqandisini, cabanga ukuletha okupholile ngamaphakheji e-ice ukuze ugcine ukudla kwakho okushisayo endaweni yokushisa ephephile.
Ama-carbohydrate anzima
Isinkwa se-Multigrain noma ama-crackers, i-pasta egcwele kakolweni, ilayisi elibomvu, kanye ne-oatmeal yizinsiza ezinhle ze-fiber futhi zinikeza ama-carbohydrate azohlinzeka amandla ngesikhathi somsebenzi omude .
Lezi zivame ukuhlanganiswa nomthombo wakho wamaphrotheni bese udala ukudla okunomsoco. Umsebenzi wokuqala womsebenzi kungase kube ukupheka imbiza enkulu yensipho ye-inkukhu, okuyinto izotholakala kamuva uma usebenza kanzima. Ungagcina umatasa futhi ulungele ngokwengeziwe lapho umsebenzi wakho uqala.
Izithelo Ziyashesha, Ukudla Okulula
Amajikijolo, izithelo zamagilebhisi, amakhabe, futhi "okulula emabhanini akho" yizithelo ezinhle ukuba zibe khona. Ngangilokhu nginqothela abesifazane besifazane ezinyangeni zasehlobo abanezithelo eziningi zonyaka-ogcwele ukunambitheka okuzozikhethela. Ukuziqeda ukuba zibe yizicucu zokuluma izitshalo konke okulungele ukuhamba kuzokwenza izinto zibe lula kuwe nakweqembu lakho labasebenzi. Abanye besifazane bafumana ngisho amajikijolo amaqanda, amagilebhisi, nezinye izithelo ezivuthiwe zenza isiphuzo esiphundu futhi esiphundu uma usebenza kanzima I-smoothie iyindlela enhle yokudla izithelo, futhi ithimba lakho lokuzalwa lingeza ezinye amaprotheni powder ukuze uthole ukunyuswa okungeziwe.
Imithombo Yamandla Esheshayo
Ungakhohlwa ukuthi unezinto ezilula kakhulu ukugaya imithombo yamandla, ukuthi ungakwazi ukushayela ngokushesha phakathi kokukhipha izingqinamba. Lezi-carbohydrate ezilula zizokunika amandla okuphuthuma ngokushesha njengoba ulungele ukuhlangabezana nomntanakho. Izintandokazi zami ziyizinyosi zezinyosi futhi eyodwa ikhonza "ama-gel energy" atholakale ku-flavour ezihlukahlukene ezithakazelisayo ezifana nemikhiqizo abagijimi abayisebenzisa phakathi nezinhlanga zabo.
Ithimba lakho lokuzalwa linganikeza lokhu ukuze udle ngenkathi uphonsela ukukusiza ukuthi uthole futhi ugcine leyo moya yesibili.
Khetha Izinsiza Zakho Zokusebenza Ngokuhlakanipha
Ukuhlala i-hydrated kubaluleke kakhulu njengokudla ngesikhathi sokubeletha. Ukuthatha ama-sips avamile wejusi oyikhonzile (ukuhlanjululwa uma kudingekile uma uphuze amandla aphelele kakhulu), isobho se-miso, noma isiphuzo sezemidlalo singakusiza ukuba uhlale u-hydrated futhi ugcine ukuhlukana kwakho kusebenza ngokuphumelelayo. Ngiyakuthanda ukugwema "iziphuzo zezemidlalo" ngama-dyes yokudla okufakelwayo kanye nesiraphu ye-fructose ephezulu, futhi ngisho nokusikisela ukuthi abesifazane benze isiphuzo "esisebenzayo-ade" esilula, esenziwe ngokwenza kube lula ukuze sitholakale.
Amanzi e-koconut yisiphuzo esiphezulu esinikeza ama-electrolyte abalulekile oyidingayo. Ukubeka iziphuzo zakho emgqonyeni wamanzi wezemidlalo kwenza kube lula ukuphuza kungakhathaliseki ukuthi usebenza kuphi.
Ukusebenza nokuzalwa kudinga amandla angavamile. Ukuhlinzeka umzimba wakho ngokudla kanye namandla okudinga ngesikhathi sokubeletha kubaluleke njengamanje njengoba kwenzeka lapho udala futhi ukhula lo mntwana ngesikhathi ukhulelwe. Yilungele kusengaphambili ngezokudla kanye neziphuzo ezisezingeni elihle ezandleni ezokusiza ukuba ugijimise amandla omzimba kanye nokuzalwa komzimba ngamandla kanye namandla.
> Imithombo:
UMandisa Singata, uJoan Tranmer, iGillian ML Gyte. Ukukhawulela uketshezi komlomo nokudla kokudla ngesikhathi sokubeletha. I-Cochrane Library, 2013 DOI: 10.1002 / 14651858.CD003930.pub3 Izinkombandlela Zokusebenza Zokuhlinzeka Nge-Anesthesia Engavamile: Umbiko Wokubuyekeza we-American Society of Anesthesiologists Umsebenzi We-Ansthesia, Anesthesiology: Umqulu 106 (4) Ngo-Ephreli 2007pp 843-863.