Ukudla okunomsoco for kwesisindo besilisa

Ngokwe-Ministry of Health, inani lamadoda ukukhuluphala ezweni lakithi liye laphindeka kabili kule minyaka engamashumi amabili. Ubuningi okunama-kilojoule amaningi ukudla ukutholakala kwayo, kwehle umsebenzi ngokomzimba - zezici kwaholela ngayo ekusakazekeni inhlekelele lesi sifo, ngokuletha izinombolo kwezibalo Russian ne-US. Odokotela okuzwakalisa inhlabamkhosi, azisholo ukuthi uthanda esesimweni esihle kakhulu somzimba namuhla akuyona kuphela imfashini, kodwa futhi kuyadingeka. Abantu abaningi ngempumelelo, kungakhathaliseki ubulili, kufanele kube umkhuba yesimanje, ukunamathela indlela yokuphila enempilo. Ososayensi bathi umsoco ofanele ngoba amadoda ukunciphisa umzimba kudlala indima enkulu ngisho nakakhulu kunokuba abesifazane. Ukhuluphele ngokuvamile ihambisa abameleli ubulili namandla ukungakhululeki ngokomzwelo, kuba imbangela ukuzenyeza. Kungaba umthombo yezinkinga ezihambisana abanezifo zenhliziyo nezinye sina. Kodwa kanjani ukushintsha Ukudla yakho evamile? Kuyaziwa ukuthi kwimenyu neminye amadoda akufanele kube ukudla eziyingozi kanye esindayo, ikhalori ukudla nsuku zonke kudliwe awukwazi ukudlula 1600-1800 kcal, kanye nesidingo sokudla izikhathi okungenani 4-5 ngosuku in izingxenye ezincane eyaziwa.

Kufanele engikukhethayo ukudla ucansi strong nendlela ukunciphisa umzimba ngaphandle yokulamba

Madoda, ngokungafani kuya izintokazi, sibonga izici of isakhiwo umzimba, kuba lula kakhulu ukuba unciphise umzimba futhi nzima ukuze isisindo sakhe sithi. termolipoliza izinqubo (amafutha esivuthayo) angasuselwa ngokushesha ngokwanele, futhi ukuguquka carbohydrate ku izicubu fat kancanekancane. Lokhu kusiza ukuba sifinyelele imiphumela ephawulekayo ngokukhetha ukudla okufanele ukuze kwesisindo. Ekhaya, amadoda anele ukunciphisa okuqukethwe kwama-kilojoule ukudla nsuku zonke ngamaphesenti angu-10-20 of emzimbeni ekukhiqizeni amandla baqala ukusebenzisa yayo amafutha asemzimbeni. Kodwa eziningi ucansi namandla ziyaphika ukudla, ngokubala ukuluthwa ukuncipha kwenzelwe nje umsebenzi zesifazane. Abesilisa uncamela ukuqeqeshwa ezemidlalo, njengoba isici esiyinhloko of kwesisindo. Nokho, abazi acabangele ukubaluleka ukuhlinzekwa egcwele umzimba nge kilojoule. Ukudla okunempilo ngoba amadoda ukunciphisa umzimba ikhuthaza ezingeni lelisetulu umzimba emzimbeni, esiza ukuba baphule ngempumelelo phansi amafutha, kunomthelela ukugcinwa nokuqiniswa imisipha. Njalo ukudla izingxenye ezincane ukudla kunendlela ukuba zingazizwa indlala buhlungu futhi ulahlekelwe isisindo kakhulu. Efaneleka kakhulu ugesi system for amadoda kwehla kancane kancane Ukudla caloric ngesikhathi kanyekanye ekwakheni yemisipha ngokusebenzisa umzimba njalo. Ukudla ephumelelayo yokuba i-ubulili namandla, ochwepheshe abaningi bakholelwa amaprotheni.

Izinga nsuku zonke amaprotheni, amafutha kanye carbohydrate ngoba amadoda neminye

Ubude caloric eyanele indoda wachitha ingxenye enkulu yosuku ehlezi ehhovisi noma ekhaya ngesikhathi ikhompyutha, imayelana 1500-1600 kcal, futhi amadoda abangenawo okhandlayo esebenzayo noma ezemidlalo, lokhu ipharamitha zingandiswa kuze kube 1800-2000 kcal. Rich in amaprotheni supply wesifunda (inani amaprotheni olunamanzi angamaphesenti angu 25-30 of ikhalori eyanele), Ingasheshisa umzimba futhi unciphise ukudla kwama-kilojoule 90-100 kcal ngosuku. ukusetshenziswa lolwenetisako amaprotheni isilwane futhi imvelaphi yemifino kusiza hhayi kuphela ulahlekelwe isisindo, kodwa futhi ukuvimbela ukudayela okusheshayo yayo uma kwenzeka ukwehluleka yokudla. Proper umsoco ekudleni indoda, ofisa ukuqeda Kilos ngokweqile kanye nokugcina yi kuhlanganisa 25% amaprotheni, 15% fat and 60% kancane, ama-carbohydrate trudnousvoyaemyh. Ukusetshenziswa imfuneko nsuku wamaprotheni (abantu abavamile - 1-1.5 g ngalinye kg esisindo, nabagijimi abafuna ukuthuthukisa nempumuzo kwemisipha - 2-2.5 g) sithuthukisa umzimba ngesilinganiso, ukwehla isifiso ukuqinisa imisipha. Ngaphezu kwalokho, lo msila ukwazi ukuzihlanganisa yemisipha kusiza ashise amanoni ngokuyimpumelelo futhi ulungise isisindo ngempumelelo.

Yiziphi imikhiqizo udinga ukukhetha imenyu?

ukudla Amaphrotheni isisindo ukulahleka kufanele kube high, nge inani lemali elincane amafutha inyama (yenkomo, inyama yenkukhu webele - inkukhu noma turkey), izinhlanzi kanye ulwandle izakhamuzi, imikhiqizo yobisi, amaqanda namantongomane. Fat ukuletha inzuzo unsaturated okunamafutha acid (ama-fatty acid) kuphela. Kukhethwa ikakhulu ukudla wezokudla okusezingeni eliphezulu e-omega-3 okunamafutha acid: izinhlanzi zasolwandle (salmon, tuna, ulwandle bass, sardines, njll). Ngaphezu kwalokho, imithombo kwamafutha kubalulekile ukukhonza njengoba okusanhlamvu, amantongomane, ubisi kanye neminye imikhiqizo. Inani carbohydrate ngesikhathi kwesisindo ochwepheshe ukweluleka ukunciphisa, kodwa ukuba ngakususi izakhi ezibalulekile. Lezi zinto zehlela iwumthombo wamandla, ukuze carbohydrate ayinkimbinkimbi ngendlela lekufanele tifakwe ngayo ekudleni nsuku: ezihlukahlukene wokudla, iphalishi (nokunye okufana nokolweni kanye oatmeal), i-rye isinkwa, irayisi elinsundu, uju. Sebenzisa kubo kangcono engxenyeni yokuqala yosuku. Carbohydrate ukugwema isisindo ukulahleka abizwa ngokuthi elula: isinkwa esimhlophe namakhekhe, amaswidi, lemonade nezinye iziphuzo ezinesoda. Ngu okufanayo carbohydrate "fast" ochwepheshe baphathe utshwala. A ukudla olinganiselayo ngoba amadoda ukunciphisa umzimba akufanele ibe oludakayo, amnandi iwayini onezivikelo eziqinile ubhiya kusuka amathini. Lovers ahlale nabangane phezu ingilazi Foam "bukhoma" kwesinye isikhathi zithokozise ephathini, kodwa izikhathi ayibi ngaphezu kuka 1-2 ngesonto.

I-cellulose, amavithamini kakhulu namaminerali

Vegetable fibre, normalizing izinqubo wokugaya ukudla emzimbeni, kufanele afake ekudleni amadoda phinda isisindo esengeziwe. Ziyakwazi ikhalori-free, kodwa ukunikeza umuzwa nehlala njalo satiety, zishukumisa inqubo ngokuhlanza umzimba. Ngo amandla ngoba amadoda ukunciphisa umzimba, ngokuvumelana nezincomo UBANI, kumele zihlanganisa nsuku zonke 38-40 amagremu fibre. It ocebile okusanhlamvu ezingacubunguliwe (nokunye okufana nokolweni, irayisi elinsundu, nokolweni), okusanhlamvu (peas, chickpeas, udali ubhontshisi), imifino kanye nezithelo (ikhasi esakhiwa wezokudla fibre), imbewu (yefilakisi, ithanga sunflower) namantongomane. Abaholi kokuqukethwe fibre 100 g ngomkhiqizo ngamunye yilezi: bran (rye, oat nokolweni) - 44 g; imidumba - kusuka 7 kuya ku-15 g; kakolweni lonke isinkwa - kusuka 7 kuya ku-9 g, nokusanhlamvu - kusuka 8 kuya ku-10 g Ukugcizelela non-okunesitashi "izipho bemvelo": isipinashi, Kale, broccoli, ukhukhamba, apula aluhlaza kanye nezithelo ezisawolintshi, amakhabe, plums kanye neminye imithombo amavithamini namaminerali kuzosiza bazogcwalisa umzimba nge lezi zingxenye ezibalulekile, siyonezela amandla futhi uthuthukise nokuvikeleka.

Usayizi kanye nenani servings yamanzi

Ukuze ususe isisindo esengeziwe, kufanele inciphise ukudla kudliwa. Zomcimbi amadoda eyodwa uvunyelwe ukuba ukudlele kungekho abangaphezu kuka-250 ml isidlo sokuqala, 150 g isaladi noma cereal, 100 g inhlanzi noma inyama. Calorie Ungadla yabo kumele singeqi 150-200 kcal. Phezulu ezinhlanu ukudla abaphile ngokushesha anelise iphango akubandakanyi chips, ukudla okusheshayo namakhukhi, obhanana shokolethe, amantongomane, cottage shizi ne amajikijolo, sinkhwa esinkwa se-rye nge nocezu abilisiwe inkukhu webele kanye nocezu ikhukhamba noma ulethisi. Ngomthamo undershot (ngaphandle izithelo nemifino), okuyisilinganiso sabangu-100-200 Esikhathini ukudla ukudla okunomsoco zabantu abafuna ukuba anciphise umzimba, indima ebalulekile udlalwa by inani amanzi ngemali ukuba niphuze nsuku zonke. amanzi Pure ngaphandle igesi kudingeka baphuze kaningi ngangokunokwenzeka, okungenani 1,5-2 amalitha nsuku zonke. Kuyasiza kusheshiswe umzimba, kuvusa ukugaya ngokwandisa inani fibre, kuthuthukisa inqubo lipolysis (ukuhlukaniswa amafutha). Amanzi iqukethe akukho calories neutralizes umqondo indlala zamanga, uma umuntu empeleni womile. 150-200 ml amanzi okuphuza ekudleni, amadoda Zinciphisa isifiso ngokuvamile zidla kancane.

amasu ukupheka

Ukudla okunempilo ukuze kwesisindo (yamadoda) kungenziwa ihlelwe ekhaya, imikhiqizo otvarivaya, bazilungiselele ambalwa, ngo-Baked noma iyisitshulu. Izipho bemvelo kungcono ukwenza amasaladi fresh noma Smoothies, cocktail. Inani usawoti ngesikhathi inqubo yokudala wobuciko Culinary ezidingekayo ukuze kukhawulwe ngokungeza zinhlayiya yayo okunzima noma esikhundleni kalamula (lemon), izinongo, amakhambi omisiwe.

Running for kwesisindo

Ukunciphisa engayitholi caloric kakhulu ngendlela kunesidingo futhi ukulungisa amandla ngoba amadoda ukunciphisa umzimba, ukuze ngixazulule inkinga yokuntuleka kwezinto isisindo okweqile ngaphandle ezemidlalo kanzima. Lokho indlela eqotho ukunciphisa ivolumu umzimba, ngokugcizelela umthwalo elikhulu ngokomzimba kuyindlela ephumelela kunazo ukunciphisa umzimba. Lapho ukwenza ukuzivocavoca qinisa imisipha, okuyinto kuholela ekwandeni neendleko kilojoule nokusha ivolumu amafutha ngaphezulu. Ngezinye BMI okusezingeni eliphezulu noma isisindo emzimbeni okukhulu kuka-90 kg, kanti umuntu phezu kweminyaka eyi-45-50, uboniswa ukuhamba ku-treadmill noma ukuhamba ngaphandle futhi egijima kungavunyelwe, njengoba kungase kubangele ukulimala emalungeni ngamadolo. Rational, ukudla okunempilo ukuze kwesisindo ngoba amadoda, egijima nge umthwalo kancane kancane kusukela lonwabu ukugijima ukuze isivinini ngokulinganisela futhi okukhulu accustom umzimba ukuthola futhi basebenzise kilojoule, fat evuthayo impumelelo. umkhuba ovamile wababusi nethonya eliyinzuzo nemingcele umzimba, isimo imisipha futhi wonke umzimba.

"Cubes" Cherished amazwi avela emaphephandabeni athile

Ukuze kuzuzwe umnyuziki ezinhle zobuntu futhi sakwazi ukukhululeka esifubeni, kubalulekile kuqala kuzo zonke ukuhlela njalo, ukudla ukudla okunomsoco ukuze umzimba. Ngoba abantu, lo senhliziyo cindezela, ngokuvamile oqeda esifubeni kusuka isikhundla yizikhukhula. ukunyakaza okunjalo ukusiza ashise uvame kakhulu emadodeni uhlobo amafutha - besisu. Ukusebenzisa 20 senzo kungenzeka ukuba usebenzise ama-kilojoule angaba ngu-7. Besisu imisipha abaqeqeshi batusa ukuba ukulayisha izikhathi ezingaphezu kwezintathu ngesonto, ebanikeza ukuphumula ngosuku. Ngemva 15-20 ezinikezwa abe ngawe into elula, kudingeka sibe yinkimbinkimbi uzivivinye ngokungeza izinsimbi (dumbbells futhi olwandisa).

Amathiphi kusuka abanolwazi

Kubalulekile ukuthi ukudla neminye amadoda sezigcwele. Kumelwe uthuthukise womuntu, hhayi sivumele ukuba udla kakhulu. Ukudla ukudla okunempilo, indoda kudingeka silondoloze amazinga amandla anele, ngaphandle kokuthola kilojoule ngokweqile. Uvinjelwe ethosiwe nokudla okunongwe kakhulu, ukhukhamba ngibhema yengulube, amasosishi ham ayi, imayonnaise kanye nemikhiqizo okusemathinini. Kuyadingeka ukuba inciphise ushukela noma ngaphandle kwalo kusukela ekudleni. Phakathi ukulahlekelwa isisindo kungcono ukukhohlwa mayelana bhaka okunoshukela ukudla okusheshayo futhi okunama-kilojoule amaningi nama-dessert. Udinga ukudla ezihlukahlukene ukuba inqubo ukuncipha akudali diskfomforta. Umzimba ngokushesha okukhulu Ufika esetshenziswa nokudla okunomsoco, ozokusiza hhayi kuphela ukulahlekelwa ngempumelelo isisindo, kodwa futhi isikhathi eside ukuba silondoloze impumelelo.