Injongo yokubunjwa kukunceda ufumane umfanekiso ohambelana neminqweno. Kodwa ukuphumelela kuya kuncitshiswa kakhulu xa ukutya kungalunganga. Kufuneka ukuba ukhumbule ukuba ukubunjwa ngaphezu kokuzivocavoca umzimba kuyinkqubo yonke yokuphucula umzimba, kwaye ngaphandle kokutya okunempilo akunakwenzeka.
Ukuba ukwenza ukubunjwa ngokukrakra, ngoko ke ukongeza kwiipounds ezongezelelweyo unokuzikhupha izifo ezahlukahlukeneyo. Ngaphambi kokungena kwinkqubo yoqeqesho enentloko, kuyimfuneko ukubonisana neengcali ezihlola imeko yendalo kwaye iza kugqiba ukuba le nkqubo ikulungele wena. Oku kubalulekile, kuba ukubunjwa ngokuyinhloko kujoliswe kuwo wonke umntu ngabanye, kuphela ke umphumo unokuba luninzi. Imenyu nganye iya kwenziwa kwakhona ngokutya komntu ngamnye.
Nazi imigaqo embalwa engundoqo efunekayo kwisiphumo esipheleleyo kwaye sikuxelele indlela yokutya ngokufanelekileyo xa wenza ukukhangela. Into ebalulekileyo kukuba ngosuku lokuqeqesha akudingeki ukuba udle i-calori ephezulu, ukutya okunzima ukukutya. Emva koko, kungenjalo ngethuba loqeqesho, ukusetyenziswa kokutya kuya kwenzeka, kwaye ukwabiwa kwamandla okusebenza kuya kuba nzima. Kwakhona, ungadli ngokukhawuleza ngaphambi kokuba uqeqeshe, kodwa ukhethe ukwenze okungenani iiyure ezimbini phambi kweeklasi. Ngeentsuku xa uqeqesho alukho, qhubeka ugcina ukutya okunempilo. Zama ukunciphisa ukusetyenziswa kweekhalori, kodwa kungekho amaxesha amaninzi, kunye nama-20 ekhulwini. Eli nani lingahluka, kuba linikezelwa ngutitshala, ngokuqhelekileyo ngumfundisi wakho ekubunjweni. Ukusika iekhalori akulona nzima, kuba unokunciphisa inani lokutya oyityayo, kwaye ubeke ukutya okunomsoco kunye neekhalori ezingaphantsi. Isixa sokutya sihlala sisigxina, kodwa asiyi kuba nantlungu. Ngokomzekelo, unokufaka indawo yesonka sezonka zokutya, inkabi ye-turkey, ingulube yenkukhu, i-jam yobusi kunye nokunye. Nangona uyeka ukutya okuthosiweyo kwinyama yeoli, kwaye uyifake endaweni yokupheka okanye ukupheka, oku kuya kunceda ukwenza ukutya kuchaneke. Zama ukutya izithelo kunye nemifuno. Ngokubanzi, xa ukhetha ukutya, kufuneka kuthathelwe ingqalelo ukuba ukutya okunomxholo ophezulu wefayibhile kunye nesitashi kuyakuthanda. Yonke into yendalo ngokwemilinganiselo efanelekileyo. Akukho nto ingaba yimbi ngaphezu kokutya kunye nomxholo omkhulu ushukela (ikhukhi, iiskese njalonjalo). Buyisela isonka kunye neziqhamo, ziqulethe ushukela, kodwa i-fructose, elula ngokunyanyiswa ngumzimba. Kodwa akudingeki ukuba udle ngaphezu kwekhigram enye ngosuku. Imifuno ayikho imingcipheko enjalo, ingaba nayiphi na enye: ihlaziye, iphekwe, iyatshisiwe, ifakwe. Gwema u fried.
Ngokuqhelekileyo, ukuba uqala ukuthetha ngesondlo, kufuneka ukhumbule izinto ezimbini: kubonakalisa imeko yezinto eziphilayo zenyama kunye neyona nto idla ngokuba ngumkhuba. Ngamanye amaxesha ungeke ukwazi ukumelana nekhekhe lomlomo okanye isetywich nge sausage. Iimpawu zisebenzisekile kwaye azikho kakhulu, ngoko ngokutya, kufuneka ziguqulelwe ezichanekileyo.
Ngokubunjwa, kukho inkqubo yokutya kwekharori yokutya, okufunekayo ukuphumeza umphumo osebenzayo. Abaphandi bezesayensi bafumene ukuba umfazi oqhelekileyo ohlala kwisixeko utshisa ii-kilocalories ezingama-1600 ukuya ku-1,00 ngosuku, ezi-1200 zazo ezichithwa ukugcina i-tone ye-muscle muscle, emsebenzini weentsholongwane zokuphefumula, intliziyo, ingqondo, isibindi kunye neentso. Oku kubuncinci okuza kuchitheka, nangona silala nje. Ngoko ke, kuyo yonke iminye imisebenzi, i-kilogram ye-400-700 kuphela isetyenzisiwe, okulingana nayo i-1-2 iigwele. Ngelo xesha, ngelixa le-exercise, malunga ne-200-300 kcal zitshiswa ngokubumba. Ngoko ke, ukuba awuqwalaselanga iikhalori ngexesha loqeqesho, awukwazi ukulinda umphumo omuhle, kuba kubomi obuqhelekileyo sisebenzisa amandla amaninzi ngaphantsi kokutya kwethu, ngelixa amandla asele aqhutyelwa kwiifom. Ukubala ukubaluleka kwamandla kweemveliso akunzima, usebenzisa amatafula eekhalori.
Ukwahlula kwahlula zibe zimbini iintlobo zokuzivocavoca - i-anabolic kunye ne-catabolic. I-Anabolic ijolise ekunyuseni ubunzima beentlungu kunye nokuyiqinisa. I-Catabolic - ukunciphisa ubunzima be-muscle kunye nokulahla ubunzima obukhulu. Ngoko ke, ukutya kwintlobo nganye kuya kuhluka. Ukuba uthatha isigqibo sokufumana ubunzima besisu kunye nokwenza izihlunu zibe zikhululekileyo, oko kukuthi, ukhethe umthambo we-anabolic, sebenzisa iprotheni ngeyure ngaphambi koqeqesho. Inani elikhulu leprotheni lifumaneka kwenyama, kodwa ungayisebenzisi kakubi. Yidla ezinye iintlobo zeeprotheyini (izityalo, izityalo, i-cottage shizi, ushizi, amaqanda kunye nokunye). Kufuneka kuqatshelwe ukuba iiembotyi ezibomvu zikhokela kwipesenti zeeprotheyini phakathi kwezinye ukutya kwezityalo. Iipuniwe ezi-3 kuphela zalo mveliso zithatha indawo yokutya yansuku zonke. Kwaye kunokuba kunenkukhu yenkukhu, kucetyiswa ukuba usebenzise iinqorya njengokutya, kuba ziqukethe i-micronutrients ezisebenzayo, kunye nokusetyenziswa kwazo kwimo ekhusileyo kukhuselekileyo, ngokungafani nenkukhu, kuba ayithwali izifo. Kodwa kungcono ukusebenzisa iprotheni ephekiweyo ekudleni, kuba kungcono kakhulu.
Ukuba uthatha isigqibo sokulwa nobunzima obunzima kunye noqeqesho olukhethiweyo lwenkqubela, into ephambili ayifuni ukusebenzisa ushukela. Kwakhona kuyimfuneko ukushiya iimveliso zobisi. Nangona, njengokuba uhlukile, ungasebenzisa i-kefir ye-fat-fat, i-yogurt ephantsi-mafutha okanye i-fat-fat cottage cheese.
Kukholelwa ukuba ukusetyenziswa kwamanzi ngexesha lokuqeqesha akunalo inzuzo kwimpilo nangesiphumo. Kodwa abaqeqeshi bokubumba bacebisa kakhulu ukuba usebenzise amaminerali okanye amanzi aphekiweyo abilisiwe ngexesha loqeqesho, kodwa akukho mzekelo ukuba itiye elimnandi okanye ijusi. Umzimba udinga utywala, kodwa akufanelekile ukusetyenziswa kakubi. Phuza kuphela ukuba ufuna ngokwenene.
Umzobo wakho kunye nempilo yakho ngokupheleleyo ezandleni zakho, kuba ngoku uyazi indlela yokutya ngokufanelekileyo xa wenza. Into ephambili kukuba uhambele umcimbi ngokufanelekileyo. Inhlanhla!