Indlela ukuze adle lapho Kacha

Qaphelisisani umsoco ofanele uma wena ejimini akuyona ayibalulekile kunalokho ahloniphe umsebenzi kanye nokuphumula. Ngakho nanku umbuzo: kanjani ukudla lapho kukhulunywa, kuyinto efanele kakhulu kulabo bayahamba ukuzuza yemisipha. Ukuze sizuze yemisipha, kufanele wazi ukuthi ngesikhathi ejimini umzimba wakho udinga imali eyanele izakhi ezokwenza ukuba amnike amandla kangangokuthi wayengathi unqobe umthwalo.

Thina siphethe ngokuthi sazi ukuthi singabhekana kanjani ukudla lapho kukhulunywa, noma kunjalo akunakwenzeka alambe ejimini. Kuyadingeka ukuba adle phambi Amazing.

Amathiphu alandelayo ngeke yazi wena nge kanjani ukudla ngendlela efanele uma wahosha.

Ngesisekelo umsoco - amaprotheni.

Ukuze kwemisipha ukukhula kudingeka amaprotheni yokudla nokuvivinya kufanele esekelwe mikhiqizo elandelayo: yenkomo, inkukhu, inhlanzi, ezihlukahlukene ubhontshisi, amaprotheni oluyimpuphu ugxilisa. Phezu kwabo kukhona olunamafutha amancane noma ephansi fat imikhiqizo yobisi - ushizi, ubisi, ushizi yogurt. Une ukulawula edonsa amaprotheni - 2 amagremu kilogram of bodyweight ngayinye. Njengoba umzimba angakwazi ukuqonda ukudla ngayinye ezingaphezu kuka 30-40 amagremu amathathu amaprotheni, yonke imali yangosuku ukuba zisakazwe ku 5-6 reception.

Yidla ukudla okumahhadla nomoya ngaphezulu.

Ukuqaphela imithetho kanjani ukudla lapho kukhulunywa, udinga ukukhumbula ukuthi umthombo oyinhloko carbohydrate umzimba wakho kufanele kube okusanhlamvu, imifino, izithelo carbohydrate powder ugxilisa. Ngo bikho ezingamahlalakhona carbohydrate ekudleni umzimba uqala ukusebenzisa kwemisipha izicubu yakho njengoba "fuel". Ngakho-ke, zonke ukuqeqeshwa yakho iyoba yize. Kuyadingeka ukuba ukhethe imikhiqizo lapho carbohydrate ngaphezulu. Singasho ecubuziwe amazambane, i-pasta, ilayisi pancake, omisiwe, uju, oatmeal amakhukhi, Muffin, ubhanana nama-apula sesivuthiwe.

Calories - kulusizo kwemisipha ukukhula.

Qaphela ukuthi kufanele ekutholeni kilojoule angaphezu kuka uchitha. Imisipha ukukhula ngokungangabazeki abadinga amandla okokufaka. Ngakho-ke, imisipha ngeke ukhule uma besebenzisa kilojoule angaphezu kuka ekudleni kwakho kunikeza. Umthelela imisipha okwandisa mass okususelwa ekwamukeleni kilojoule ngokweqile emzimbeni. Uma imisipha ayibi emva Amazing kucindezela, ungakwazi ukwengeza ukudla nsuku zonke ukuze uthole enye i amagremu 100 carbohydrate, inqobo nje umphumela uboniswa.

ukudla okunhlobonhlobo.

Kubalulekile kakhulu lapho sinquma ukuthi ukudla ngendlela efanele lapho shake ukuqonda kwami ukuthi akunakwenzeka ukuba sikhule imisipha ukudla, lapho esikhundleni imikhiqizo yemvelo uyongithatha izimpushana, namaminerali namavithamini e amaphilisi. Izazi zokudla ukwazi ukuthi ukudla isitshalo aqukethe phytochemicals ukuthi babe izakhiwo antioxidant. Bona avimbele izifo, ukuqinisa amasosha omzimba, iwukudambisa nezilwanyana ezincane. neze emikhiqizweni oluyimpuphu izinto ezinjalo. Okuhlangenwe nakho kubonisa ukuthi ezindaweni zokudla zemvelo abampofu, yemisipha enqaba sikhule. Imenyu nsuku zonke kufanele lifake servings okungenani ezintathu imifino nezithelo okuningi. Ebusika, kungaba ukungezwa iyogathi (amaprotheni cocktail noma iphalishi) fresh eqandisiwe strawberry, amajikijolo, aluhlaza okwesibhakabhaka, amakhabe izingcezu. Nge-pasta nelayisi isiphuzo iyisitshulu iklabishi, amakhowe kanye pepper oqoshiwe onion. Munye nobe mibili izikhathi ngosuku kufanele adle ingxenye enkulu zemifino isaladi ngamafutha zemifino.

Nutrition ngemva kokuzivivinya.

Ukuze uzwisise ngokuphelele indlela adle lapho kukhulunywa, udinga ukwazi ukuthi umsebenzi ultra-olujulile kwandisa ukukhishwa kwama-hormone, okungase kubangele ukubhujiswa kwemisipha izicubu. La ma-hormone zihlale ekhona ukucindezeleka kwemizwa noma ngokomzimba. Ngakho-ke, ngokushesha ngemva kokuphela ukuqeqeshwa udinga ukudla carbohydrate "fast". Ukuze wenze lokhu, bagels kufanelekile, oatmeal amakhukhi, omisiwe uju. Emuva ngo kwekilasi Kufanele udliwe kilogram of isisindo sabo umzimba 1.5 amagremu carbohydrate ngayinye. Kepha amaprotheni, khona-ke ingasetshenziswa powder, kuleli fomu it is kahle amuncwa izicubu ukhathele.