Ukumisa ukudla kwamadoda namantombazane

Abagijimi baqapha ngokucophelela umzimba wabo. Futhi ngaphambi komncintiswano, ukuqeqeshwa kuyaba nzima nakakhulu. Ukuze umzimba uzuze ukubukeka okuhle, kuyadingeka ukuthi ushise amafutha angaphansi kwesikhumba. Kodwa kufanele kwenziwe ukuze uma ulahlekelwa isisindo, imisipha "ayishisi". Lena inqubo eyinkimbinkimbi kakhulu engafuni ukubekezela kanye namandla kuphela, kodwa nolwazi oluthile.

Ukukhishwa kwamafutha okunzima

Manje sizozama ukuphendula umbuzo mayelana nokuthi kuyini ukuma komzimba. Iqukethe ekumiseni uhlaka lwe-fat ukuze unike umzimba wakho ukubonakala kahle kwe-relief.

Lena inqubo ende kakhulu futhi eyinkimbinkimbi, ngoba abaningi bethu bakuthola kunzima ukuqeda amakhilogremu engeziwe. Umphumela ungatholakala kuphela ngosizo lokuzikhandla okusemqoka nokudla okunempilo.

Kodwa kule nkinga elukhuni, akufanele ulambile nhlobo! Ukomiswa kahle komzimba kubaluleke kakhulu. Ukudla, amamenyu nokuqeqeshwa kufanele kube okulungile.

Kubalulekile ukuletha ukudla kwakho ngendlela efanele, ukuze umzimba uthola wonke amaminerali namavithamini adinga. Ukulamba okulula ngeke kudonsa kuphela uhla lwe-fatty. Amaprotheni adingekayo empilweni yomzimba azothathwa emathisini omzimba, okuzoholela ekunciphiseni kwawo. Futhi lo mdlali akafuni lokhu: emincintiswaneni kubalulekile ukukhombisa ukuvumelana kwakhe, kodwa ukukhululeka nobukhulu bazo zonke imisipha.

Ekuphileni okuvamile (phakathi kwemincintiswano) umakhi womzimba angabonakala ekhulu kakhulu, "ethonywa" ngumdlali wezemidlalo. Ngezinye izikhathi awukwazi ukubona ama-cubes omshini we-press nemisipha echazwe kahle. Konke lokhu kubuhle kufihliwe ngaphansi koqweqwe oluncane lwamanoni, ngoba asikho isidingo sokuhamba njalo "somile".

Izincomo zokudla

Nazi ezinye izeluleko zokukusiza ukudala ukudla okulinganiselayo kwabesilisa nabesifazane:

1. Udinga ukudla kwasekuseni njalo, ngoba ekuseni umzimba wakho ubuthakathaka futhi udinga ukuqiniswa.

2. Ungadli ebusuku: ungaphuza i-yogurt encane noma udle izithelo, kodwa awukwazi ukuthatha ukudla okunzima, kungenjalo umzimba awugcini nje ukuhlala nawe.

3. Ukudla ngesikhathi sokomisa akubekezeli ukuphuka okukhulu phakathi kokudla, kudla izikhathi ezingu-3-5 ngosuku njalo ngamahora angu-4-5.

4. Ngeke ukwazi ukubekezelela amaprotheni ukunciphisa emzimbeni wakho - engeza kwimikhiqizo yakho yokudla njengenyama enomzimba, inhlanzi, amaqanda.

5. Uma usomile, kuzodingeka uhlukane nemikhiqizo eminingi eningiyintandokazi, njengamayonnaise, isobho, zonke izinhlobo zamasiki. Futhi, umuntu akufanele adle ushukela, imikhiqizo yefulawa, okwephuza ngokweqile.

Umehluko phakathi kokumiswa kwesilisa nowesifazane

Kumele kuqashelwe ukuthi abadlali bezemidlalo abanalo ukuhlukana kobulili ekusomeni. Ungakwazi ukuhlukanisa kuphela phakathi kwezindlela ezahlukene kuye ngokuthi isisindo. Ukudla kokumisa amantombazane kuhlukile kuphela ngoba isisindo somzimba sabo sincane kakhulu. Ukwahlukana kukhona kokubili esikhathini eside nangokuqina kwenqubo.

Abadlali bezemidlalo kufanele baqale ukugcizelela ngokukhethekile izivivinyo ezihlukahlukene ze-aerobic, benze ukushisa komzimba nsuku zonke, bagijime emoyeni, kuyilapho amadoda ekhokha ukunakekelwa kwamandla.

Ukudla kokumisa amantombazane kuhlukile nokudla: engxenyeni enhle yesintu kunzima kakhulu futhi kunomkhawulo. Ngakho-ke, abagijimi kufanele bakhohlwe ngazo zonke izinhlobo zamaswidi futhi bazame ukuzithatha imifino ewusizo, izithelo. Ungasebenzisa uju. Imikhiqizo yemifino nayo iyingozi kakhulu, kunalokho iyathandeka ukusebenzisa izitshalo ezihlukahlukene. Amafutha ezilwane kufanele avunyelwe ngokuqinile.

Yini ongayidla amantombazane nokuthi ungayenza kanjani?

Ungaphelelwa ithemba futhi ucabange ukuthi uzodingeka ulambe. Kunemikhiqizo eminingi ewusizo ekusizeni amantombazane ngesikhathi esomzimba: ubhontshisi, ubisi, inyama ephilile, irayisi, ukunye okunye okunye okunye okunye okunye, i-cottage shizi, imifino nezithelo.

Kodwa-ke, ukudla okunjalo ekumiswe kungenziwa ukuqhubeka okungaphezu kwamasonto amahlanu. Kumele kuqashelwe ukuthi amantombazane kudingeka anakekele ngokukhethekile imithwalo yemvelo yokugqoka i-roller-skating, egijima, ukubhukuda kanye ne-yoga, ukuqhuma, ukukhipha kanye nokuhamba ngebhayisikili.

Ukudla okunolwazi lwabesilisa

Mayelana nokudla kwalaba badlali, izici zomzimba ziyinganekwane ehlukahlukene. Isibonelo, bangadla ukudla izikhathi ezingu-8 kuya kwezi-9 ebusuku. Abaningi babo baze bamise iwashi i-alamu kusengaphambili ukuthi bavuke baphuze i-cocktail yeqanda noma enye into.

Okumangazayo, kubavumela ukuba balondoloze umzimba wabo endaweni ye-chic futhi bahlanganyele emincintiswaneni ehlukahlukene. Ngakho-ke, umakhi womzimba angadla inani elikhulu lamakorikhi ngosuku olulodwa nje: kusuka ku-6 kuya ku-11 000. Uma umuntu ovamile ethola imali enjalo okungenani ngesonto, uzothola amakhilogremu ambalwa. Kodwa abagijimi bashisa ama-khalori amaningi ekuqeqesheni.

Ngaphezu kwalokho, amandla adingekayo ekwakheni izicubu zomzimba (le nqubo ibizwa ngokuthi ukwakheka), njengoba ama-protein ayinhloko "inqubo" ethandekayo: hhayi nje kuphela uma ukudla kufanele kugaywe, kugujwa, kodwa futhi kwakha inombolo enkulu yezibopho ezintsha ze-peptide, ukuze Amaprotheni afika endaweni efanele, futhi imisipha yaqala ukukhula.

Ukumisa isidumbu emzimbeni

Ekhaya le nqubo iqukethe ukukhetha okufanele imenyu kanye nokugubha kokudla, kuyilapho kungekho imisebenzi ephazamisayo. Iningi lethu ngesizathu esithile sikholelwa ukuthi ukulahlekelwa isisindo esisheshayo sidinga ukugijimela nsuku zonke, okuyinto, njengomthetho, kuhambisane nokulayisha ngaphezulu kwe-cardio.

Ukuze ukomise kahle umzimba, ukudla kufanele kukhethwe ngale ndlela: udinga ukuqeda inani lamakorikhi esingawasebenzisa ngosuku. Ngakho-ke, umzimba wethu ngokwawo, uma kungabikho ukuzivocavoca umzimba, uzoqala ukushisa izitolo ezinamafutha. Lokhu kuzokwenzeka kuphela uma sihlela kahle ukudla kwethu.

Yini ongayidla ukuze ume ekhaya

Uma ucabanga ukuthi umuntu ovamile akasebenzisi zonke izinhlobo zamaphrotheni, ama-amino acids kanye neminye imikhiqizo evela ezitolo zezemidlalo, udinga ukwakha ukudla kwakho ekumiseni, imenyu echazwe cishe ngezansi:

Ekuseni:

1. I-tea noma ikhofi, okungcono ngaphandle kokushukela nokukhipha ama-sweeteners, ungadla amanye amakhukhi e-oatmeal.

2. Ukuze uthole isiphuzo, ungakhetha i-oatmeal, kodwa ngaphandle kwebhotela.

3. Ungadla inyamazane yenkukhu ephekwe ku-boiler kabili, endaweni ehlanganisiwe, efakwe i-grill noma e-skillet enezingubo ezingenamathela, kodwa ngaphandle kwamafutha we-sunflower.

Kwasemini:

1. Ungadla uketshezi, ilayisi noma ezinye okusanhlamvu (ngaphandle kwebhotela).

2. Inhlanzi noma inyamazane yenkukhu ephekwe njengoba kuchaziwe kwasekuseni.

3. Kunconywa ukuthi udle i-fiber, isibonelo, ukuze udle isaladi lamakhukhamba notamatisi. Kulo, kufanele wengeze imifino, uyigcwalise ngamanzi kalamula. Ungasebenzisi amafutha we-sunflower noma imayonnaise.

4. Yidla amaqanda amabili abilisiwe. Nsuku zonke akufanele badle uma une-cholesterol ephezulu.

Phakathi kwesidlo sasemini nesidlo sakusihlwa:

1. Ungadla izinhlanzi noma izinkukhu zezinkukhu, uphuze ingilazi yogurt noma ijusi elingenasiphundu (utamatisi, imifino).

Isidlo:

1. Kunconywa ukuthi uphuze amaprotheni axhuke kusuka ku-whey noma ahlasele ama-cottage shizi aphansi.

Ukudla okungenhla kokumiswa kuhlelwe ngendlela yokuthi ingxenye enkulu yama-carbohydrate iwa ekuseni. Futhi ntambama siphendukela ngokushelela ukudla okuqukethe amaprotheni.

Ukulahlekelwa isisindo ekhaya kuzoletha umphumela ngokudla okunempilo, kodwa uma ufuna ngempela ukufeza impumelelo enkulu kule nkinga enzima, ungayeki ukwenza umzimba ohlukahlukene.

Izici zokudla

Njengamanje, iningi labadlali bezemidlalo abakhona okwamanje bahlukanisa ngonyaka wabo wekhalenda zibe yizingxenye ezimbili ezinkulu phakathi nokomiswa komzimba: owokuqala yisikhathi sokwanda kwesisindo somzimba, okwesibili yisikhathi sokushisa kwamafutha. Le ndlela kufanele isetshenziswe ngokucabangela izici zomuntu ngamunye, ngoba, njengokwenza okuboniswayo, akunakwenzeka ukwandisa isisindo semisipha ngaphandle kokuqoqwa kwezicubu ze-adipose.

Izinqubo ezingenhla zihlobene kakhulu, futhi umzimba wethu awukwazi ukulwa nomvelo ngokwawo. Okusho ukuthi uma uhlukanisa unyaka wakho ngezikhathi ezimbili futhi uqaphele kahle zonke izidingo zokomisa umzimba, ungafinyelela umgomo wakho ngesikhathi esifushane.

Ukunakekela kufanele kuthathwe ukubhala ukudla nokukhetha ukudla okufanele. Ukuqeqesha kanye nokudla okunomsoco okumele ukomiswe yizici ezimbili eziphoqelekile, lapho umuntu angathola khona umzimba omuhle we-muscular. Futhi kulokhu akubalulekile kakhulu, kungakhathaliseki ukuthi uqala umdlali wezemidlalo noma umakhi womzimba.

"Ama-carbohydrate amabi"

Ukumila amadoda nabesifazane kuzosebenza uma imikhawulo ethile ye-carbohydrate isungulwa. Lezi zinto (futhi ezibizwa ngokuthi i-polysaccharides) ziwumthombo oyinhloko wama-khalori emzimbeni womuntu.

Ukuze ukudla okungena emzimbeni wethu ukuba kuguqulwe ibe amandla, kufanele kuqala kugaywe futhi kusetshenziswe kabusha. Lokhu kusizwa yi-glucose. Kukhona futhi i-glycogen, eyenza isamba samandla adingekayo kumuntu. Kodwa-ke, inani lalo emzimbeni akusilo elikhulu. Isibonelo, esibindi somuntu omdala onempilo, inani le-glycogen lingamagremu angu-100-150, futhi kumisipha ibekwe ezindaweni ezincane kakhulu: okungaphezulu kuka-1% we-mass mass mass.

Okuhlukile okumbalwa

Ukuze uhlele kahle ukudla kwakho ekumiseni, udinga ukukhohlwa ngemikhiqizo elandelayo:

- Ukubhema, ukudla okusawoti kanye nokwasemathinini (inani elikhulu likasawoti lizogcina amanzi emzimbeni, lokhu kuzoholela e-edema futhi kunciphise izinga lokuqeda amafutha);

- amaswidi (ushukela ngokushesha ungena egazini futhi unike amandla amaningi, ngakho-ke, umzimba awudingi ukuwukhipha futhi usebenzise isisindo sakho esiningi;

- konke okuthosiwe ngamafutha (lo mkhiqizo uqukethe inani elikhulu lamafutha, ukhethe ukudla okuphekiwe kumbhangqwana noma kwi-grill).

Inani elidingekayo lamaprotheni

Ngokuvamile abantu, sebeye bafunda ukuthi kungenzeka ukuthi badle kuphela izikwele, kuphela ezinkukhu, inyama yenkomo ebilisiwe kanye nezilwane zasolwandle. Kodwa lapha kufanele uzikhawule, ngoba konke kulungile ekulinganiseni.

Kubalulekile ukubala inani lamaprotheni alithwayo, ngokusekelwe kulesi isilinganiso: ngekhilogremu yesisindo somzimba, 4-5 amagremu weprotheyini adingekayo. Lo mthetho omuhle ngeke uvumele ukuba udle ngokweqile.

Ukumisa umzimba emadodeni, okudla kwawo okuhlelwe ngendlela efanele, kuzofaka okuningi kokudla kwamaprotheni. Kumdlali onesisindo esingama-80 kg, kuphakanyiswa ukukhishwa kwamagremu angu-400. Engeza kulokhu ipuleti yemifino ebilisiwe noma ehlanzekile, futhi uzothola isidlo esikhulu.

Uma ungasheshe ulahlekelwe isisindo bese umisa umzimba wakho, ungayeki. Cabanga ngokudla kwakho nokuzivocavoca, thintana nomqeqeshi ekliniki yokuzivocavoca, uzobonisana, futhi uzothola uhlelo lokudla okunomsoco omkhulu wokumiswa komzimba. Yiqiniso, kuyodingeka ukhokhele umsebenzi onjalo, kodwa uzosebenzisa le mali ngenzuzo enkulu kakhulu.

Zithande futhi usebenze emzimbeni wakho!