Ukudla ngesikhathi edlala ejimini: esihlwabusayo futhi unempilo

Gym - indawo umsebenzi emzimbeni wakho. Wonke umuntu imigomo yabo kanye nezifiso, incike kubo, kanjani ukudla ngesikhathi sokuqeqeshwa. Nokho, isisekelo eyedwa.

Basics of okunomsoco

Ukudla okunomsoco kubalulekile, hhayi nje ngobe kwesisindo noma isisindo ukwanda, kodwa ukuze nje nokuvulwa emzimbeni.

Izimiso yokudla ukudla okunempilo:

- zokuchithwa ukudla udoti;

- wamaqhuzu njalo ukudla;

- inombolo ezanele kilojoule for ukusebenza evamile umzimba;

- ukusetshenziswa eliningi imifino nezithelo;

- ukusetshenziswa amafutha enempilo;

- ukusetshenziswa imali eyanele carbohydrate kancane;

- amavithamini.

Odokotela batusa ukudla kakhulu imifino bese izithelo Lokudabuka wendawo - izwe ahlelwe ukuze zonke ewusizo kakhulu umzimba uyakhula ezindaweni bomdabu. imikhiqizo Overseas kufanele azibalulekile, njengesibiliboco, hhayi njengoba ngesisekelo umsoco.

Ukudla okunomsoco kanye nemidlalo

La maphuzu ewodwa azisebenzi ngaphandle tekubukana engasoze sifinyelele umgomo. Ngokuhlanganisa umsoco ofanele kanye nezemidlalo kuphela, ungakwazi kuzuzwe imiphumela oyifunayo.

Kubalulekile ukwazi ukuthi ukudla okunempilo - akuyona nje umkhawukho wesikhathi amnandi, ukudla okunesitashi, nenze ukudla okusheshayo. Into esemqoka - ukungabikho elikhulu kunalelo ekwazi ukuzivuselela kilojoule kanye isilinganiso esihle amaprotheni, fat kanye carbohydrate ekudleni. Kukhona izicelo ukusetshenziswa ubala kilojoule ngobugebengu zabo phansi zibe izakhi. Inombolo ubuncane kilojoule ngoba umuntu ovamile - 1300 kcal, zazo abamhlophe - 100 g, fat - 60 g, carbohydrate - 300 g in ezemidlalo inani lawo likhuphuka lize 1,800.

Ukudla okunempilo kanye ikamelo umsebenzi abakwazi kuphela ukunikeza ukuma amaphupho, kodwa futhi isikhathi eside ukuze kulondolozwe ubuhle kanye ngobusha. Ukuvivinya umzimba ikhuthaza ukukhishwa kwama-hormone ukuthi ngcono empilweni ngokomzimba nangokwengqondo, kodwa akunakwenzeka ngaphandle umsoco ofanele. Uma wayefisa, lo ikhalori enciphile ulahlekelwe isisindo, ngesikhathi ukuphambana kwemisipha - iyakhula.

Izici ukudla ngesikhathi cardio

Cardio esetshenziswa ube namandla athe xaxa futhi neminye emzimbeni. Kungaba kwenziwe eceleni ntambama noma ngemva ukuqeqeshwa amandla.

Kukhona inganekwane ukuthi cardio ekuseni kuyinto aphumelela kakhudlwana nokulahlekelwa amafutha, kodwa ucwaningo awaboniswa. Isifiso Imiphumela esheshayo kungaba nomthelela empilweni. cardio Hungry hhayi Kunconywa ngenxa load yakho iphezulu kakhulu ku imisipha yenhliziyo nemithambo evutha kanye namanoni. Ukuvimbela ukulahleka imisipha ekuseni Kunconywa ukuba asebenzise 2-3 amaqanda qanda noma 6 amaphilisi BCA.

Uma ukuqeqeshwa ukukhuthazela, kubalulekile ukusebenzisa carbohydrate okusheshayo. Lokhu kungaba gainer, banana noma ijusi, noma cocktail yonke imikhiqizo ezintathu.

Uma umgomo ozibekele wona - kwesisindo, post-Amazing isiphuzo kufanele adle amaprotheni noma amaprotheni amabili. Lokhu kungenxa abalulekile energy ukusetshenziswa kanye nesidingo ukuthi ayibuyisele. Sakusihlwa - ihora. Uma asikho isidingo ukuba anciphise umzimba, imikhawulo ukusetshenziswa carbohydrate emva Amazing khona (okuyinto akusho engalawuliwe amaswidi ukudla).

Ukondla imikhuba lapho ukuqeqeshwa amandla

Ukuqeqesha amandla kudinga reception esiyisibopho carbohydrate kancane 2 amahora phambi kwekilasi. Amaphrotheni Kuyadingeka ukuze kulondolozwe imisipha amaprotheni Kunconywa ukuba asebenzise ngaphambi nangemva umsebenzi. carbohydrate Fast ngemva kokuzivivinya sandla ekukhuleni ezinhle kwemisipha. Ngisho ukuncipha kumele zidle kubo ngokushesha ngemuva ukuqeqeshwa.

Ukudla ngesikhathi edlala ejimini kumele kube okuphelele nokunomsoco. It enquma ukuthi umphumela kulindeleke ibangelwa yini noma cha. Ukungasinaki post-Amazing sakusihlwa, ungathola yi esidabukisayo: ngenxa yokuntuleka umsoco umzimba uyakuwaphula kwemisipha yayo. Okokuqala imisipha, kuphela ke fat.

Ngaphambi kokulala kubalulekile ukusebenzisa amaprotheni kancane ukuze kulondolozwe kanye nokubuyiselwa yemisipha. Kungaba cottage shizi noma casein. Curd akufanele skimmed, badinga okuqukethwe evamile namanoni 5%.

Amanzi kwezemidlalo

Ukuphuza amanzi kubaluleke kakhulu kwezemidlalo. Ukuphelelwa amanzi emzimbeni kuyingozi empilweni, kuba usengozini ende ukuqeqeshwa eliphezulu.

Kuyinsakavukela ukusetshenziswa kwamanzi - 1-2 amalitha ngosuku. Phakathi ukuzivoxavoxa ihora ukuhwamuka bese excreted ku-1 litre amanzi. Libuyisele amanzi-usawoti ukulingana umzimba kubalulekile ukuze umuzwa wokwaneliseka futhi ukukhathala kancane. It is wafakazela ukuthi ngesikhathi ukusetshenziswa kwamanzi ngesikhathi Amazing session ihlala isikhathi eside nokusebenza ngempumelelo imiphumela. Uma ngesikhathi umsebenzi kufanele uphuze sips ambalwa kuphela, bese ngemva ungagcwalisa wawuqeda wonke lo mqulu uketshezi wachitha.

Phakathi ukuqeqeshwa okunzulu eside avunyelwe ukusetshenziswa kwamanzi uju ukuze alondoloze ukukhuthazela zomzimba. Ukudayiswa okungukuthi isiphuzo kubagijimi nge ezengeziwe amaminerali kanye izithasiselo. Ingasetshenziselwa ku ukukhuthazela cardio eside, futhi iDemo ukuncipha. It has no shukela. Ngaphambi kokuthenga kufanele ufunde ngokucophelela kwengoma.

Imikhiqizo umsoco

Kasibili yonke imikhiqizo yemvelo Site ukudla okufanele kanye ngokulinganisela noma ulinganiselwe. Ngezansi Ukudla mbhoshongo enempilo.

amaprotheni imithombo Fast kukhona inyama, amaqanda omhlophe. Slow - cottage shizi. namaprotheni atholakala emifinweni (zingabantu carbohydrate kancane) - ubhontshisi. Futhi-ke okungukuthi konke okusanhlamvu, pasta kusukela durum. Fast carbohydrate - izithelo. Amafutha - inhlanzi oily, amafutha yemifino, amantongomane. udle imifino - fibre, balipheka carbs okusheshayo, ukusetshenziswa okufanele elinganiselwe.

Konke lokhu kudla kufanele kudliwe nsuku zonke, bese umzimba beyoba imiqemane futhi abasha. Futhi akukho ukucindezeleka nokukhathala kuzipha amandla, akesabi, uma lawo mandla enza ejimini.

umkhuba wami wansuku zonke kanye nokudla umuntu enempilo

Simelela cishe Ukudla. Ithebula imodi kosuku nge ukudla ukuze ikusize.

isikhathi	umphumela	umkhiqizo	% Ivelu yansuku zonke
7:00	Awakening, ukushaja lula noma cardio	BCA noma amaprotheni	-
8:00	ibhulakufesi	carbohydrate + amaprotheni	35%
11:00	nosh	Amaphrotheni Ukudla / izithelo okwesikhathi enempilo Ukudla	10%
13:00	kwasemini	carbohydrate + amaprotheni + imifino	25%
15:00	nosh	Amaphrotheni Ukudla / izithelo, amantongomane ngoba ukudla okunempilo	10%
18:00	kwakusihlwa	amaprotheni + imifino izinqubo okumelwe / carbohydrate + amaprotheni + nemifino ngaphambi umsebenzi	10%
20:00	ukuqeqeshwa	ngemva - amaprotheni	-
21:00	kwakusihlwa yesibili	cottage shizi isisindo / amaprotheni + carbs + imifino ngesikhathi isisindo isethi	10%
23:00	dream	casein at isisindo isethi	-

Ungadliwa ewusizo, izitsha elula ngaphandle kokwelashwa ukushisa

Ukudla kungokwesisu umsoco ofanele zahlukahlukene kakhulu, omunye angapheka lutho. Banal kulolo ketshezi inkukhu webele kanye nemifino fresh endaweni Pita mncane - esiphundu futhi isidlo enempilo. Zikhona izindlela mnandi for ukudla okunempilo, ngokuvumela ukudla okwehla esiphundu futhi unempilo.

ibha carbohydrate for isidlo emva Amazing. Epanini ukuze oatmeal ezomile (100 g), engeza ziwuthenga ngezipuni of uju, 2 tbsp. l. ukhokho, 2 wezipuni. l. izithelo ezomisiwe (blender pre-luthuli). Zonke mix akha ibha. Uyena esikhundleni kuhle okusezingeni eliphezulu carbohydrate ezemidlalo umsoco amakilasi ejimini.

Soufflé nge ophehliwe Sweetener amaprotheni. 4 amaprotheni ngesiswebhu kancane kancane ukungezwa gelatin siphela. Ungqimba is batheleka isikhunta futhi ibekwe endaweni esiqandisini. Ngemuva kwamahora 2 kungenzeka ukukhipha ikhava souffle ushokoledi zemvelo elicibilikile, amantongomane olwembiza. Lokhu dessert elula ukugcina isibalo kanye bayokwazisa ukunambitheka okukhulu. Ushukela esikhundleni ukuhileleka akudingekile, ukusetshenziswa kwazo uvunyelwe kuphela ezimweni ezimbi kakhulu. Kungcono udle ukudla okwanele carbohydrate, kuyilapho ushukela akuyona efiselekayo.

Amaswidi itiye ntambama. Udinga: ushizi, cocoa, amantongomane, Sweetener. Konke exubile kanye selehlile ku esiqandisini. Ungqimba ungakwazi ukwengeza fibre, okuzokwenza iresiphi isebenziseke kakhulu. Kunalokho, ungakwazi abeke cocoa amaprotheni enongiwe ngomculo owuthandayo ozithandayo. Lokhu dessert kusihlwa nomthelela omuhle sibalo.

ehla Iwusizo

Ikhaya isinkwa ewusizo kumelwe for abantu unakekele impilo yabo. Ukwakheka kwalo: fibre, rye bran, 1/4 kafulawa rye, izinongo ozithandayo, namafutha amancane, imvubelo, usawoti. Zonke mix, ngokuvumela kuyanda inhlama, babeka efomini. Ephekwe eziko on ukushisa low ihora. Ngilusizo isinkwa fresh usulungile.

Ithanga-ushizi Muffin. Izithako: cottage shizi - 200 ithanga - 500 g Amaqanda - 4 PC, imbewu ithanga, noshukela ukunambitha .. Zonke blender ochotshoziwe (ngaphandle imbewu) sibekwa efolomeni wabhaka kuhhavini at 200 ⁰ C ihora elilodwa. Ikhipha ifomu, kumele unikeze ikhekhe kuphole kahle, bese kuba ngu-usike, walala ifomu. Kuyinto ukukhanya kakhulu nokuthi uyatetema.

Ukudla ngesikhathi edlala ejimini akufanele abe mpofu, kungenjalo kungaba khona ubuthakathaka, ukucindezeleka, ukugula. Ukwenza ezemidlalo, akufanele sikhohlwe ukubaluleka yokudla efanele. ukudla okwehla esiphundu futhi unempilo kuphela, ungakwazi kuzuzwe imiphumela oyifunayo futhi akusho angadela yonke into phakathi.