Kunzima ukufumana iikhilogram ezimbalwa ngokufanelekileyo, kubalulekile ukuba uqaphele kwaye uqaphele ukuyicombulula. Emva kwakho konke, ufuna ukuphucula ngaphandle kweendleko zesisu esilenga okanye isilwanyana esinyanyisiweyo, kwaye ingakumbi ngexabiso lentsimbi yesibini. Ukufuna ukuhamba kakuhle, amantombazana amaninzi aphupha ekufumaneni ukujikeleza okumnandi, ukulahla amathambo athambileyo kunye nemigca ecacileyo yomfanekiso. Esi siphumo singenziwa kuphela xa ukutya kucwangciswe kakuhle kwaye kudibene nokuxinzezeleka kwengqondo. Ewe, ukuze uphucule, kuya kufuneka ulandele ukutya!
Iimpazamo eziphambili ezenziwe ngamantombazana afuna ukufumana amakhilogremu ambalwa, kukuba aqala ukutya kakhulu, ngelixa ekhetha i-calorie engaphezulu kwaye ayilungele imveliso yezempilo. Oku kunokukhokelela kumphumo ochaseneyo. Ukutya "amanqatha" ngokuqinisekileyo kuthetha ukutya okunomsoco, kodwa isiseko sawo sahluke.
Okokuqala, kuyimfuneko ukuqonda iiprotheni, amafutha kunye ne-carbohydrate edlalwa yimihla. Ininzi yokutya kwansuku zonke kufuneka ukuba iiprotheni kunye ne-carbohydrates. Iiprotheni ziphendula kulo mzekelo ukwakhiwa kwezicubu ze-muscle, ukuqinisekisa ukusebenza ngokuqhelekileyo komzimba wonke. Ukongeza isisindo, kunzima ukubala inani leprotheni elidliwayo ngosuku: le mali ibalwa ngokulula-1 kg yesisindo sakho i-2 g ye-carbohydrates. Iprotheni kufuneka ibe isilwanyana, kungekhona imifuno. Nika inkukhu okanye intlanzi. Kwakhona, ukuzalisa zonke iiprotheni, ukusebenzisa iimveliso ezifana nobisi, i-kefir, i-cottage cheese.
I-carbohydrate inikezela umzimba ngamandla. Ukuba udla i-carbohydrates encinci kunokuba iyimfuneko, umzimba uya kusebenzisa izitolo zeeprotheyini, ezokunciphisa ukukhula kwe-fiber muscle. Ababoneleli abaphambili be-carbohydrates abahlali, kodwa ukutya okusanhlamvu, amazambane kunye ne-pasta.
Amafutha kufuneka angene emzimbeni wakho kunye neoli yemifino, enezityebi kwi-vitamin E, leyo leyo inefuthe elihle kwimbonakalo yethu.
Kungcono ukubala i-ration yakho yemihla ngemihla kwiitheyibhile zeekhalori zeemveliso, ubale iikhalori ozidingayo ukuba "udle" ngosuku. Ukunyuka kwamaxabiso eekhalori ezidliwayo ngosuku akufanele kudlule i-500-800kcal. Ukuba umntu onempilo kufuneka adle ngomhla we-2000kcal, ke kulabo abafuna ukunyuka, le mali iya kwanda kuma-2500kcal. Kungcono ukwandisa umxholo wekhalori wokutya kungekho ngosuku olulodwa, kodwa kungengangeveki, ngoko awuyi kukhulula inkqubo yokugaya kwaye ungenzi umonakalo emzimbeni.
Ukutya komntu ozuza isisindo kufuneka kube ngokuqhelekileyo. Akufanele uzive uvakalelwa yindlala, ukwenzela ukuba izinto eziza ngokutya zizalise imisebenzi yazo. Esikhundleni sokubonelela ngeeyure ezingama-3, ukutya kwakho kwansuku zonke kufuneka kube ne-5-6 yokutya.
Isampuli kwimenyu yomntu ozuza ubunzima.
Isidlo sakusasa: i-cottage cheese eneziqhamo okanye izantyambo, okanye i-oatmeal ebisi kunye nobusi, isonka esimhlophe kunye nebhotela kunye noshizi, itiye nobisi okanye ikhofi kunye nekhilimu.
Isidlo sasekuseni sesibini: i-egg ebilisiwe, i-yogurt, ijusi.
Isidlo: isaladi yemifuno esitsha, igqoke ukhilimu omuncu okanye i-oli yemifino, isobho semenyama, i-cutlet yenyama kunye nokulungiswa (i-pasta okanye iifatata ezifihliweyo), isonka, itiye nobisi okanye ikhofi kunye nobisi.
I-Snack: isithelo okanye isaladi yemifino, ubisi okanye i-kefir, i-cookies.
Ukutya isidlo: i-omelet okanye i-curd casserole, intlanzi, i-steamed okanye i-baked, isinkwa, itiye nobisi.
Kakade, ukutya okunjalo kufuneka kudibaniswe nomsebenzi oqhelekileyo wokusebenza. Imithwalo yemvelo ifanele ikhethwe ngokuchanekileyo, kungcono ukubandakanya ukusetyenziswa kwamandla okuncedisa ukwandisa umthamo we-muscle: ukudonsa, ukunyusa, ukuzisebenzisa kunye nezidumbulu. Kuthatha i-30-40 imizuzu 3-4 izihlandlo ngeveki. Abantu abathandekayo bahlala benabo "iingxaki" zabo, ngoko kungcono ukudibanisa nomqeqeshi wempilo ekuqaleni ukuba wenze isisombululo sokuzilolonga ngokuyimfuneko kumntu wakho.
Ungakulibali ukuba imetabolism iphucula ukubhada nokuphefumula, okukhokelela ekuqiniseni izicubu ze-musculoskeletal.
Iseluleko sabanini bemithwalo: ungalindelanga ukuba xa zonke izimo eziyimfuneko zizaliseka izihlunu zakho ziya kuqala ukukhula ngokukhawuleza, oko kungabikho nto. Kule meko kufuneka ube nomonde omkhulu ngokunyamezela. Ngokuqhelekileyo inkqubo yokufumana ubunzima ithatha ixesha elide. Ungazisebenzisi iziyobisi ezenzelwe ukukhula ngokukhawuleza kobunzima bemisipha, ziya kulimaza impilo yakho kuphela. Landela ukutya kunye nokuzilolonga, kwaye uza kufezekisa umphumo oyifunayo. Emva koko, ubuhle budinga umnikelo!