Ukudla okunomsoco ngesikhathi sokuqeqeshwa: Ukudla amamenyu kanye nokubuyekeza. Ukudla okunomsoco ngaphambi nangemva umsebenzi

Unyaka nonyaka, indlela yokuphila enempilo iyaduma ngaphezulu. ukudla okunempilo, ukuzivocavoca, ukugwema imikhuba eyingozi - umkhuba kuwo wonke amazwe athuthukile. Abanye abantu, ukuba sabasincane enhle, ukuphuma ukudla, kuyilapho ezinye - yiya ukuqeqeshwa. Inketho okahle ukuhlanganisa ukudla okunempilo futhi ekhuthele ejimini noma enkundleni.

Izimiso umsoco ofanele

Ukudla okunomsoco ngaphambi nangemva umsebenzi ingenye izikhathi ezibalulekile ekuphileni kwakho. Ngiyavuma, abaningi ukuza ehholo, uma bephawula ukuthi isimo esibucayi: amafutha okhalweni wahlamba, kwakukhona "ubhiya 'esizalweni, imilenze kwakhiwa cellulite uyazondwa. Abantu abanjalo, ngemva kweminyaka ubuvila, ukungenzi lutho kusuka ukuqeqeshwa kakhulu egcina ngokwakha ngamandla. Bese baqonde ukuthi they cha fanele namandla. Lokhu kunengqondo. Noma yimuphi athlete uzokutshela ukuthi yokuntuleka calories abe nomthelela omubi ukubukeka kwakho kanye nenala yabo. Ngakho-ke, ochwepheshe batusa ukuba niqhubeke olukhethekile lokudla - ezemidlalo ongayikuswela ukudla izinto eziningi ezanele, ngesikhathi esifanayo kuyoba usizo nokunomsoco.

Ukudla okunomsoco ngesikhathi sokuqeqeshwa enezinto eziningi izici:

• Ayikho indlala.
• Musa udla futhi adle ezisheshayo.
• Kunesidingo ngesikhathi esithile.
• Ngaphambi kokuqala amakilasi kudingeka ubonane nodokotela ezemidlalo noma okunomsoco.

Okungcono kakhulu, uma imenyu ngawe ukuba okhokhelwayo. Ngeke acabangele ukuqina sakho somzimba, izinga lokucindezeleka nokukhandleka uhlobo sport ukuthi uyenze.

umbuso

Uhlelo ukuqeqeshwa nokudla ngendlela efanele kuyokusiza labo mikhomo emibili, ngalo ozokwakhela kulo usuku lwakho. Yenza uhlelo yokudla nsuku zonke ukuze ngaphambi kokuya egumbini uthola amaprotheni ngokwanele. INgxenye udinga ukudla amahora 2 ngaphambi Amazing yakho. Okuhle kunakho konke ukuthi, uma ephekwe eziko noma ucezu enkulu inyama nenhlanzi Steak, wakhonza efanelekayo Pease Pudding nodali abilisiwe. Uma, ngenxa okungajwayelekile isheduli zokusebenza akusho ngifike ukudla, nawe ungadla izithelo noma nemikhiqizo yalo for isigamu sehora ngaphambi ukuqeqeshwa emva kokudla square ekhaya.

A option ezinhle zaziyoshunyayelwa uhlukanise ukudla: kukhona kudingeka ngokuvamile kodwa izingxenye ezincane. Kungakuhle - izikhathi 6 ngosuku 200-300 amagremu. Ligcizelela ukukhiqizwa amaprotheni. Amakhabhohayidrethi kufanele futhi kube khona ekudleni, ngoba ngaphandle kwabo ngeke ube nomfutho kanye namandla okuba umsebenzi. Ayikho amafutha futhi akakwazi ukwenza, kodwa kumele kube kancane ekudleni nsuku zonke. Wami nsuku zonke isimiso Yakha ukuze uye waba nje ngokwenza isikhathi kwezemidlalo kanye nomsebenzi, kodwa futhi ku lonke okufanele.

Indima ibhulakufesi

Ukuba khona kwawo nakanjani ukuhlinzeka umsoco ofanele. Lapho beqeqesha wawuyini umsebenzi wakhe ngesikhathi kuba ezibaluleke kakhudlwana futhi enesibopho. Ngeshwa, abantu abaningi ungadli lutho ekuseni, ebhekisela yokuthi izidumbu zabo ziye ungakabi sengivuswa ngemuva esokulala ebusuku. Kodwa lokhu kubi. izidingo Breakfast, ngaphandle kwalo ngeke bakwazi ukudlala ezemidlalo, ngoba uyozizwa egculisayo. Ihora ukuqeqeshwa ngelanga, kanye njalo ekuseni ukudla - inhlanganisela yimpumelelo kakhulu ngokuya izitho zomzimba. Uma ngasizathu simbe ungadli ibhulakufesi, kancane kancane accustom ngokwabo kule nqubo. Believe me, esikhathini esizayo esiseduze ngeke kube khona, njengoba ngaphambili enqaba nemnandi enjalo.

ngokudla kwasekuseni okumnandi, uyavumelana ukhawule ngokwakho kusuka kakhulu uma sezidla ngesikhathi sasemini kanye dinner. Labo abantu abaye ejwayele ngokwabo kuze kube sekuseni ukudla, akudingeki izinkinga umzimba, zingabantu asebenzayo ngokwengeziwe futhi likhuthale, banayo ajabule. Uma ngiphaphama, awunawo esesuthi, hamba uyokwenza i gijima futhi ushawa umehluko. Lokhu zokukhwabanisa kuvusa ukubukeka indlala. Excellent ibhulakufesi inketho for nomsubathi babe iphalishi, ngiyocasha amaqanda nge imifino, okusanhlamvu lonke isinkwa nge ephansi fat ushizi. Lapho kungekho isikhathi, ungakwazi ukujabulela milkshake, futhi ngiyothatha ibhulakufesi emsebenzini.

Amanzi amaningi futhi fibre

Lo mthetho ezingqondweni yakho. Ukudla okunomsoco ngesikhathi sokuqeqeshwa kuhilela ukusetshenziswa fibre, esiza umzimba ukuze ahlanze, balahle ubuthi. Ngaphezu kwalokho, kungakusiza ufinyelele ukumuncwa kwezakhi. Fibre itholakala imifino, izithelo, amakhambi, amakhowe. Ekudleni athlete kufanele kube 400 amagremu mikhiqizo. Futhi share sengonyama kufanele inikwe imifino - abayikho ewusizo kakhulu. Ukwehluka - amazambane, ukusetshenziswa kwalo kufanele ibekelwe imingcele esiphansi. Kunalokho, ukuncika isobho ithanga broccoli, zemifino Casserole of zucchini, isitshalo seqanda kanye izaqathe.

Futhi, siphuza neziphuzo kakhudlwana. Ngosizo lwawo fiber siyakhukhumala emathunjini, kanjalo inkanuko ukugaya. Ubuncane yangosuku - 2 litre amanzi evundile okumsulwa. Kodwa bazolokhu usebenzisa, uketshezi ngaphezulu udinga ubuyise supply elahlekile. Hlola ukuthi unawo amanzi anele, kulula. Ukuze wenze lokhu, kudingeka sibheke umchamo: uma umbala waso ocebile, kudingeka baphuze uketshezi ngaphezulu.

Ingabe ngidinga ngakususi amafutha?

Ukudla okunomsoco ngesikhathi sokuqeqeshwa for girls guys kuhilela ukusetshenziswa lipids, nakuba iningi labo iyenqaba ukwenza. Khumbula: nge okukhulu umzimba amafutha kubalulekile. Phakathi kwazo inqwaba yama-hormone, okuyinto thatha ukuhlanganyela ngenkuthalo inqubo ukushiswa lipid sebethule. Futhi, khona amafutha ekudleni kunciphisa uketshezi insulin, oguqula glucose in amanoni ongama. Ngakho, okhalweni lwakho kuyoba lula phezu kwamehlo kuba mncane futhi enhle.

Umtimba udzinga okuthiwa amafutha kwesokudla: Omega-6 no-Omega-3. Inani elikhulu kubo atholakala enhlanzi nezinye izinto zasolwandle, ngakho qiniseka ukuthi ufaka nabo ekudleni. Izinhlanzi edliwayo ikhona, ngaphandle izinguqulo ethosiwe ngibhema. Okuhle kunakho konke ukuthi, uma abilisiwe, wabhaka noma steamed. Ezilwane mancane ewusizo, nakuba futhi kuyadingeka ukuze ukumuncwa abanye amavithamini. Ukuze kuhlangatshezwane nesidingo ngabo, ungakwazi ukudle njengesidlo sasekuseni ibhotela kancane.

Nutrition ngaphambi umsebenzi

Njengoba sekushiwo, umzimba ludinga ukukhwezelwa ukuze kuqale amakilasi. Proper lokudla phambi ukuqeqeshwa ihlinzeka imenyu: Steak ephansi fat kanye nokunye okufana nokolweni, irayisi kanye nezinkukhu, amaqanda amaprotheni nemifino, oatmeal kanye namantongomane. Lezi izitsha babé zabuna uhlobo ngenxa abasubathi. okuqukethwe caloric ngaleyo ndlela kumele kwanele. ukudla okukhulu ezifana isitsha isobho noma semali isaladi, udinga ukudla amahora 2 phambi kwekilasi. okwehla esiphundu owayemude encane - iqatha lenyama, isibonelo, avunyelwe ukuba sidle, ngokuba isigamu sehora ngaphambi ukuqeqeshwa.

Uma usebenzisa ukwakha yemisipha, imizuzu engu-40 ngaphambi kokuya ejimini, udle kakhulu izithelo nge ongaphakeme Inkomba glycemic: ubhamubhamu, apula, asithena, amabhilikosi, cherry. Ivunyelwe amajikijolo: blackcurrant, ijikijolo, amajingijolo. Okuhle ukuphuza Shake amaprotheni kanye nenkomishi yekhofi. Eyokuqala uzodinga ukwakha imisipha izidakamizwa, kwesibili - viva fat umzimba ukuyisebenzisa uphethiloli.

Uma udlala ezemidlalo ugcwaliseka ngokugcwele

Ngaphambi ekilasini futhi emva kwabo kubalulekile umsoco ofanele phakathi nokuqeqeshwa - ukusetshenziswa ketshezi. Baxoxelane ehholo, baphuze ngangokunokwenzeka. Uma kungenjalo, kuyoba ukuwozela, evilaphayo kanye engatheli. Musa uholwe ukoma, baphuze njalo. Uma ufuna ukuphuza uketshezi oluncane, umzimba wakho emzimbeni kakade. Futhi lokhu akwamukeleki. Njengoba bekhula, la mangqamuzana ezinzwa obhekene isidingo uketshezi, ulahlekelwe ukuzwela kwabo. Ngakho-ke, asikho ngokushesha wokuthi kudingeka amanzi nawe. Izimpawu main zokuntula amanzi emzimbeni:

• Ubuhlungu bekhanda.
• Umlomo owomile.
• izindebe chapped.
• Isiyezi.
• Ukwethuka.

ukuphuza umbuso kumele ibukeke lokhu: ngaphambi kokuya baphuze ingilazi yamanzi phakathi isiphuzo Amazing njalo ngemva kwemizuzu engu-15. Uma umsebenzi ngokomzimba okukhulu futhi ihlala isikhathi esingaphezu kwehora, kungenzeka ihora elilodwa ngaphambi ukusebenzisa noma isiphi amandla wemvelo: itiye eliluhlaza, fresh zemifino Vitamin, berry Smoothies, asanda isibambo ijusi yezithelo. Musa uthemba nozakwabo esitolo-uthenge, wenze iziphuzo zakho siqu.

emva ukuqeqeshwa

Ngokuqina Kunconywa ukuba adle ngowokuqala 20 amaminithi uma sekuphume isikole. Uma ungenalo etafuleni amahora ama-2 ngemuva kokuqeqeshwa, okuhle ke ngeke kwanele: ukwanda yemisipha izohlala okungenani. Bodybuilders ushayele kule nkathi yesikhathi "ifasitela Anabolic" ukusetshenziswa amaprotheni kanye carbohydrate. Niyodlani phakathi nalesi sikhathi, ukuya ukwandisa imisipha ivolumu. Okukhethwa eziningi imenyu: amaqanda ngiyocasha nemifino Pita isinkwa, turkey nge black isinkwa, ijusi yezithelo noshizi, inhlanzi kanye Steak isaladi, okusanhlamvu ubisi, Pease iphudingi inyama abilisiwe, nokunye.

Ukudla okunomsoco ngesikhathi sokuqeqeshwa kuhloswe ephansi fat ukudla ukuthi ingxenye eyodwa aqukethe carbohydrate, ezimbili - amaprotheni. Ukuze kuqhutshekwe ubuyise imfuyo yabo, baphuze milkshakes. Yemvelo amaprotheni isiphuzo is ophehliwe in a blender ingxube amaqanda amaprotheni, ubisi, izaqheqhe namantongomane. Ukuze amaswidi, ungakwazi ukwengeza uju nocezu banana. Lokhu cocktail ingasetshenziswa ngaphambi umsebenzi, futhi phakathi ukuqeqeshwa.

Yini kungavunyelwe?

Ukudla okunomsoco ngesikhathi sokuqeqeshwa ingenye umsebenzi umgomo - ukuqeda fat futhi sithole yemisipha. Ngakho-ke lipids e ukudla kufanele kuncishiswe. Uma kunjalo ekudleni kwakho okuningi, bona ukubambezela yonke ukugaya kanye nokwenziwa izakhi kanye amavithamini. Amaphrotheni ukudla kufanele futhi kube njengoba ephansi fat: akukho yengulube kanye inkukhu imilenze. Esikhundleni salokho, Tuck ku ubhekeni yenkukhu noma inyama yenkonyana. Qaphela imikhiqizo yobisi. Thenga ushizi kuphela ephansi fat, cottage shizi, yogurt, ubisi yogurt. Kodwa inhlanzi oily kuyoba usizo. Kuyinto ngaphandle mnandi umthetho.

Ukudla okunomsoco ngesikhathi sokuqeqeshwa ejimini - legumbi. Uma ukuziba ke, umphumela umsebenzi kuyoba cishe unnoticeable. Ngakho-ke, landela imithetho eyisisekelo ukudla okunempilo futhi ewusizo. Ngaphezu kwalokho, uma kungenzeka ukuchitha emoyeni opholile isikhathi esiningi ukudlala ezemidlalo, ukuhamba ngebhayisekili, sibhukuda. Kafushane, gcina yokuphila asebenzayo. Konke lokhu eyokusiza ukuba uwufinyelele imiphumela esheshayo futhi kwenze kube kahle.