Ingxaki yokuxhamla kwindoda ibonakala ngokuphindaphindiweyo kunokugqitywa kwamabhinqa. Abafana baqeqesha ngokukhawuleza, badla isiqingatha sefriji kwisihlalo esinye, kodwa bangabi ngcono. Yintoni ebanjwayo? Kwenzeka ngokukhawuleza kangakanani ukunyanzela umfana kwaye ungatyebisi? Sinika isikhokelo esipheleleyo sezenzo ezinenjongo zokufumana ubunzima bomzimba ukususela ekuqaleni.
Kutheni izidumbu zingakhula? Iimbangela zobuncwane bomntu
Ngaphambi kokusombulula ingxaki, fumana umthombo wayo. Njengoko uqeqesho lwabaqeqeshi abakumaziko empilo lubonisa, iphutha eliqhelekileyo elithintela ukuqashwa kwesistim esifanelekileyo sesidlo esingalunganga. Olunye ulwazi malunga nesondlo ukuphucula, uya kufumana ulwazi olungezantsi. Iphutha eliyingozi elilandelayo - akukho mihla ngemihla, ukungabikho kokulala. Kwaye okubaluleke kakhulu, okuphuma ngaphandle, izifo ezahlukahlukeneyo. 2 kwabantwana aba-10 kwaye abazi ukuba baneengxaki ze-endocrine, izibilini okanye isisu, esasasabalalisa ukutya okudliwayo. Ukuba unobuncwane kwaye ukhonjiswe "ngamabini" musa ukunyusa isisindo kwindawo - qhagamshelana nomgqirha uze uthathe iimvavanyo. Mhlawumbi wawela kule bhanki yabafana? Phakathi kwezizathu zokuxhamla, umntu akufanele ahluleke ukuphawula ukuba i-genetic predtion form and type of physic - ectomorph. Iindaba ezilungileyo: zonke iingxaki zixazululwa! Kwaye ngoku sihlala kwindawo nganye ngcaciso ...
Ukukhawuleza ukufumana ubunzima bomzimba: yonke into malunga nesondlo sokukhula kwemisipha
Indlela yokucwangcisa ukutya kwaye ngokukhawuleza uyifumane indoda? Isinyathelo sokuqala: imbono echanekileyo yokutya okunempilo kunye nempilo. Ngokutya imihla ngemihla i-pan yamazambane ezifusiweyo kunye nomzimba, ubunzima abuyi kuluhluza, okanye i-fat ebonakalayo endaweni yesisu esifanelekileyo. Kubalulekile ukuqonda ukuba ukwanda kwimizimba yesisundu yomzimba kuza kuphela kumlinganiselo olinganisiweyo weeprotheni, amafutha kunye ne-carbohydrate. Ngexesha elifanayo, izondlo kunye nabaqeqeshi bayacetyiswa ukuba bahlale etafileni ngexesha elifanayo imihla ngemihla ukulawula umthamo wesifo emzimbeni. Bala inani elifanelekileyo lezondlo ngokwakho kulula. Kukho iifomula zokubala iikholori zansuku zonke zokutya, ukubala i-BJU kunye nemimiselo ethile yomlinganiselo weeprotheni ukuya kumafutha kunye ne-carbohydrate, ukuze umzimba wande.
Ukubala iikhalori
Iphutha elincinci ekubaleni kwekhalori linikezwa ngefomula yeHarris-Benedict, apho kufuneka ubeke ubuninzi, ubude kunye nobudala, kwaye ungeze zonke izibalo ezilula.
66 + (13.7 x ubukhulu) + (5 x ukuphakama) - (6.8 x yobudala) = inani leekhalori ukugcina ukusebenza kakuhle komzimba kunye nokusebenza ngokusemthethweni komzimba.
Ubunzima besifaka kwiikhilogram, kunye nokukhula - ngamasentimitha. Umda ubonisa iminyaka ekhoyo, epheleleyo.
Masithi uneminyaka engama-185 cm ubunzima be-65 kg eneminyaka eyi-22. Sifumana: 66+ (13.7 * 65) + (5 * 185) - (6.8 * 22) = 66 + 890.5 + 925-149.6 = 1731.9 kcal / ngosuku
Ngoku, inombolo ephumayo - 1731.9 yanda ngokulingana nomsebenzi wakho wemizimba ngemihla:
- Uvila, kunye nosuku lokubhabhisa udlala imidlalo yekhompyutha - 1,2
- Izihlandlo eziliqela kwiintsuku ezi-7 wenza indlela yokushicilela-1.3
- Uchitha iintsuku ezingama-3-5 ngeveki - 1.5
- Musa ukukhupha ngokungapheliyo kwi-gym ngeesisindo okanye ugijime kumgama omde 24/7 - 1.7-1.9
Masithi isicatshulwa sethu esiqingqiweyo sisikrini, squeezes kwaye sipompoze i-press - sithatha i-coefficient ye-1.3 kwaye sanda ngekhalori.
1731,9 * 1,3 = 2251,47 kcal - ukutya ukutya okuninzi kweekhalori ngosuku, awuyi kukhulula umzimba, uya kukhula. Kodwa injongo yethu ihluke ngokupheleleyo.
Ukufumana ubunzima kumntu omncinci, kufuneka ukwandise iikhalori ezidliwayo ngosuku ngamaxesha a-1.5-2, kodwa ngokweendlela zokutya okunempilo. Oko kukuthi, ngoku yonke inani lokutya elidliweyo ngosuku: 65-70% yeprotheni, i-fat 15-15%, i-20-25% ye-carbohydrates. Ukuba le ndoda iyincinci, kwaye izibambo zihlaba i-T-shirt, ngoko sandisa ama-carbohydrate ngama-60-65%, amafutha ayatshintshi, iiprotheni zi-25-30%.
Xa kuvela intengo yokuqala yesisindo, ukunciphisa umxholo we-caloric wokutya ukuze i-calorie epheleleyo, ingqalelo ukusebenza komzimba okwenziwe ngumgangatho we-20-30%. Enyanisweni, malunga ne-800-1200 kcal ukusuka phezulu, kunokuba kufanelekile. Isikhokelo sikho malunga nokucwangciswa kwesondlo kunye nokungahambi kakuhle kweBJU apha .
Yintoni ozakuyidla ukuze uzuze
Iimveliso eziyi-100% eziwusizo kunye nezondlo zemvelaphi yemvelo:
- Amantongomane kunye namanqwanqatha (angasetyenzisiweyo, angenayo i-seasoning)
- Amantongomane ePine
- I-Pasta "iNutella"
- Iifatata ezinjengezambatho ezifihliweyo, "ngokufanayo" (okuthosiweyo akunakuncedo ngenxa yemali eninzi, awukwazi ukugcina kwimimiselo yansuku zonke ye-BJU, ehleli kwizinto ezifusiwe)
- Utya kunye ne pasta
- Ingulube nenyama yenkomo, isondeza ngamanqatha
- Ubisi lobisi: ukhilimu omuncu 25-30%, kefir kunye nezhenka 4-5%, i-yoghurts, ibhotela, i-fatty cottage cheese
- I-avovoc
- Ioli yeoli
- Inkothokolethi emnyama
- Ikhaya lobisi
Kwaye ezinye ezimbalwa zokuphila, zikunceda ngokukhawuleza ukufumana indoda:
- Musa ukusela ukutya kwaye ungaphuzi phambi kokutya kwisigamu seyure - vumela isisu sithole ukutya okunye
- Misela amanzi ngobisi. Xa ufuna ukusela, zama ubisi endaweni yamanzi
- Musa ukudibanisa iimveliso ezingaphezu kwezi-3 kwiplani enye: i-porridge enomzimba kunye neyamatamatya - iphakamileyo, iifatata kunye nenkukhu, amakhowa, ushizi kunye nesaladi "Olivier" -yingozi.
- Phuza ikhofi kunye nobisi okanye ukhilimu
Kufuneka kufuneka phambi koqeqesho!
Ewe, ewe, abantu abaninzi bayakuhoxisa le ngongoma kwaye bangabi bhetele, kwaye emva koko bahlaziya i-intanethi, yintoni engafanelekanga: Indlela yokufumana umntu? Kunyanzelekile, ngaphandle kwezizathu, ukutya isahlulo se-porridge kunye nenyama yeyure okanye ezimbini phambi kweeklasi kwindawo yokuzivocavoca. Ingumbane wokukhula kwamasipha kunye namandla. Cinga ukuba isisu sisitena segesi. Uza kufikelela phi iilitha ezingama-5?
Impembelelo yobuthongo kunye nemigangatho yemihla ngemihla ngokunyuka kobunzima bomzimba bomzimba
Ngaba kukho ubudlelwane phakathi kokulala nokufumana ubunzima? Se kunjalo! Iingcali zenzululwazi ziye zafumanisa ukuba abantu bavuka belele. Ngoko ke, abadlali bezemidlalo banesicwangciso esinzima kwaye balala ubuncinane ubuncinane kwiiyure eziyi-8 ngo-22: 00. Yisithuba esivela ku-21-23: 00 ukuya ku-7 ukuya ku-9: 00 eyona nto iluncedo ekubuyiseni umzimba, ekusebenzeni kakuhle kunye nokufumana ngokupheleleyo emva koqeqesho. Inkqubo yemihla ngemihla iyimfuneko yokwabiwa ngokucacileyo kwexesha lokutya, ukudlala imidlalo kunye nokuzonwabisa. Ukuzama ukuphucula, akufanele uphule ukutya kwaye ususe isidlo sakusasa / isidlo sasemini / isidlo sakusihlwa, ngaphandle koko iinzame ziya kuhamba.
Indlela yokufumana ubunzima xa u-ectomorph?
Uhlobo olukhethekileyo lwamadoda aphilileyo luyi-ectomorph. Ezi ziquka uBruce Lee, emzimbeni wakhe onokukwazi ukuthetha kwi-human anatomi "Sifunda izihlunu." I-Ectomorphs ayinamafutha amanqabileyo, amancinci kwaye anqabileyo, akukho zihlunu - ukuqonda okuqhelekileyo kwe-acne. Kodwa oku akusiyo isigwebo. Kwi-ectomorphs, ukutya okuqhelekileyo akwanele. Ukuze uzuze ubunzima, kufuneka uthabathe abantu, ii-cocktails zezemidlalo eziphezulu, imvubelo ye-brewer, i-brutalin. Yiya kubonisana nomqeqeshi oqeqeshiweyo kwaye ubacele ukuba benze isicwangciso sokutya kunye neendleko zokutya.
Ukuqeqesha abantu abancinci
Ukuthabatha insimbi kukubiza kwakho. I-Ectomorphs iyachaswa kwi-cardio-operation, ekubeni ishisa amafutha. Idilesi yesetyhula ihamba kunye nabaxhasi - isilumzimba sesilungele. Umthetho osisigxina: fumana i-1 kg yesisindo - ukwandisa inani lokuphindaphinda ngo-10 okanye ubunzima ngo-2 kg. I-Skinny ayikwazi ukusebenza kunye nesisindo esinye ngaphezu kweveki enye, kungenjalo kuya kubakho uxolo, kodwa ngaphandle kokukhula kwemisipha. Inkqubo yoqeqesho yokufumana ubunzima kuqukwa nokuziqhelanisa okulula kunye nezigulane, ukufa, i-barbell press, i-square squats. Jonga umfanekiso: unako!
Ukuqokelela ubunzima kumntu omncinci ngumsebenzi onzima kunye nokufundiswa kwakhona komzimba wakho. Ukuba awulungele ukuvuselela ingqondo yakho nemikhwa yakho, hlala ucebe kwaye uqhubeke ukhononda ngokuphathelele imfuza emibi. Kwaye ngeli xesha, abafana abancinci behlanjululwa baqokelela amakhulu emincinci kumantombazana ... Okukhethiweyo kukukho!