"Ukulila umzimba" - yintoni na?
Kwaye ngoku ngoku kufuneka wenze. Abaninzi baye bakuva intetho ethi "yomisa umzimba," kodwa akubona wonke umntu oqonda ukuba kuthetha ukuthini. Eli thuba livela kwimidlalo, nokuba kunoko, kwakha umzimba. Eli lixesha eliyingcali kubadlali, kwaye lithetha - ukulahla amafutha amanqamle ukuze ufumane ukukhululeka komzimba ngenxa yomzobo weemisipha. Kwizemidlalo, le nkqubo iyimfuneko kubakhi bomzimba phambi kokhuphiswano, kwaye basebenzise ngokuthe ngqo isetyenzisiwe sokwenza iziphumo zokuphumeza iziphumo ezifunwayo.
Kumantombazana, ukumisa umzimba kuyithuba lokunciphisa umzimba, oko kuthetha ukuthintela isikhumba saggy kunye namanqaku amaninzi. Ukumisa ngokufanelekileyo kuyimfuneko ukuhambelana nemimiselo emibini emiselweyo:
- Musa ukuphula ukutya, malunga nokuba siya kubhala ngaphantsi ngaphantsi;
- Yenza imidlalo okungenani ii-2 ngeveki, ukudibanisa i-cardio kunye nemithwalo yamandla.
Uqeqesho lufanele lube nenxalenye ye-aerobic kunye negunya elinye, lokugqibela lijoliswe. Kutheni singagcini nje kumandla? Inxalenye yamandla okuzivocavoca inika umthwalo ophezulu kwiimisipha, ukubanceda ukubenza baxakeke, kodwa utshise iikhalori, kwaye ngokufanelekileyo i-fat-aerobic load. Eyinkimbinkimbi, bayancedisana.
Inkqubo yokumisa yenzelwe iiveki ezi-6-8, ngeli xesha, zinikezele zonke iimigaqo zizalisekile, ulahla i-3-10 kg yeenqatha ezingaphantsi, ngelixa izihlunu zomeleza kwaye zakha iifayile ezingenanto, imizila yokunceda umzimba. Ndikholelwe, umphumo, oya kubona emva kweeveki ezimbalwa emva kokuqala kwekhosi, izakukukhuthaza ukuba uqhubeke nobunzima bokuqala.
Ukutya kwiintombi ngexesha lokumisa
Khumbula, i-70% yempumelelo ixhomekeke kwimenyu yakho: ukutya okunokubakho ngokukoma kwendima enkulu.
Umgaqo oyintloko wokutya wokumisa ukukhishwa ngokukhawuleza kokutya kwe-carbohydrates ukwenzela iiprotheni. Kutheni i-carbohydrates ithathwa ngokuba yi "intshaba" yemenyu? Ewe, kuba umzimba ubeka "kwindawo egcinwe ngayo" ngendlela yeoli xa kukho "amaxesha alambileyo".
Ngoko, isiseko sokutya sakho kufuneka sibe yiprotheyini yokutya kunye nenani elincinci leoli, oku kufuneka kubekho, kodwa ngexabiso elincinci, malunga ne-10-20% yemenyu yonke. Iimveliso eziphambili zokutya kwakho zokumisa:
- intsasa yenkukhu;
- i-fat cottage cheese ephantsi;
- iintlobo ezimhlophe zeentlanzi;
- iprotheni yenkukhu yamaqanda;
- umlenze.
Amafutha kufuneka adliwe kwioli yemifuno. Ingaba ngumnquma, i-linseed okanye ioli ye-sunflower, isixa sayo ngosuku - ukuya kwii-tablespoons ezimbini. Amafutha ayadingeka ukwenzela ukuba angaphazamisi iinkqubo zesisombululo emzimbeni, oko kukuthi, ukuze izipikili zakho zingabi brittle, kunye neenwele zakho zincinci.
Isabelo sama-carbohydrates kwimenyu kufuneka sibe ngama-20-30%, kungekhona ngaphezulu, kwaye kufuneka ukuba yinkimbinkimbi. Njengoko uyazi, i-carbohydrates ihlukaniswe ngamaqela amabini: alula kwaye anzima. Kwintliziyo elula, i-glucose kunye ne-fructose. Ezi ziquka i-confectionery, i-chocolate, i-candy ne-carbonated drinks. Izinzuzo kubo, akukho umonakalo. I-carbohydrate edibeneyo iqukethe isitashi kunye nesellulose. Zifumaneka kwimifuno, okusanhlamvu kunye nemifuno. Ngoko ke kufuneka benze okufanayo 20% kwimenyu yakho. Zonke ukutya ezidityaniswe ne-hydrocarbon kufuneka zidliwe kusasa, kungadlulanga iiyure ezili-14!
I-carbohydrate eyinkimbinkimbi, kukukhetha ukuquka oku kulandelayo ukutya ekudleni:
- iklabishi;
- imifuno;
- i-grokw
- i grapefruit;
- iphalaji ye-oatmeal;
- ukhukhamba.
Amantombazana kunye nabasetyhini bedla ukutya ukuze bomelele umzimba kufuneka ube ngokuthe ngcembe, kungabikho uxinzelelo kumzimba. Ngeveki yokuqala, ukulahla ngokupheleleyo zonke i-carbohydrates elula, kwaye ukususela kwisibini kwinqanaba elincinci (10-20%) kunye nobunzima.
Enye "intshaba" yokumisa ityuwa. Ukusetyenziswa kwetyuwa kufuneka kuncitshiswe, kwaye ngokuqinisekileyo kungabandakanywa ngokupheleleyo, njengoko kulibazisa amanzi emzimbeni kwaye ngaloo ndlela kuvimbela iinkqubo eziqhelekileyo zokusetyenziswa komzimba kunye nokutshiswa kwamathambo angaphantsi.
Yileyo ndlela imenyu esondeleyo kufuneka ikhangele imini xa ilomayo:
- ngokukhawuleza emva kokunyuka - ingilazi yamanzi afudumeleyo, ukuqala umsebenzi wegciwane lesisu;
- kwisiqingatha seyure imfumbo yokuqala-50 gr. i-oatmeal porridge kunye ne-kiwi enye;
- isidlo sasemini - amaqanda abamhlophe 4-5 iziqwenga, imifuno (iklabishi, ukhukhamba, imifino, iitamatati ukuba zikhethe);
- isidlo sasemini - i-buckwheat porridge 30 gr., ifolda yenkukhu 100 gr, isaladi kunye neoli yemifuno;
- intlanzi yantambama - intlanzi ebilisiwe okanye i-squid 100 gr., intlanzi yomsila 200 ml.
- isidlo - i-cottage cheese 100 gr.
Oku kutya kuqukethe malunga ne-1200-1300 kcal. Ukunyuselwa okungeziwe kunokwenzeka kuphela ngokutya kwamaprotheni. Imihla ngemihla kwimenyu yakho kufuneka ibe khona inhlanzi okanye inkukhu yenkukhu, i-cottage cheese kunye ne-squirrels enamaqanda enkukhu.
Ukupheka okumnandi kunye nempilo yokumisa umzimba
Kusuka kule mveliso, unokwenza izitya ezidliwayo, ungagcini kumzimba obilisiwe okanye intlanzi. Nazi ezinye iindlela zokupheka zokutya ezifanelekileyo.
Umquba ovela kwi-salmon
Iitamatisi ezintathu okanye ezine kunye ne-anyanisi egalela nge-blender kwi-puree. Ukulandelela ubuninzi bemifuno kwiphirela kunye ne-teaspoon enye yeoyile yemifino, uthele kwiithayitha zamanzi. Kwimiphunga yemifuno eyenza i-salmon, kunye neyimizuzu emihlanu kude kube yilungile, uthele nge-0.5 litres. Ubisi obuncinane. Yongeza imifino kunye neziqholo ukuze utye. Isobho esinomsoco kunye nesinyanzelo sisilungile.
Isaladi enomdla
Le saladi igqibelele isidlo sasemini. Ubisi lwe-inkukhu olubilisiwe lube yimichilo, yongeza i-broccoli, i-asparagus, iigrasi eziluhlaza, ikhukhamba, imifino kunye neenongo zokunambitha. Ixesha kunye neoli yeoli neapple cider viniga.
Cebiso! Ukuze ukwazi kakuhle oko uza kuyidla kusasa kwaye ungaphuli umbuso, kungcono ukwenza ngokwakho isicwangciso semenyu yesonto kwaye unamathele kuso. Kananjalo qiniseka ukuba unemveliso efunekayo kwifriji.
Kwaye ukutya okumbalwa kukumisa umzimba:
- inkcitho yeekhalori kufuneka igqithise ukungena kwayo emzimbeni;
- ubuninzi bokusetyenziswa kwamanzi acocekileyo (umyinge wama 1.5-2 ilitha ngosuku);
- Yidla amaqhezu amancinci kwiincinci ezincinci ubuncinane amaxesha angama-6 ngosuku;
- Phuza itiye eluhlaza, ubuncinane izindebe ezintathu ngosuku, ngokwemvelo, ngaphandle kweshukela;
- landela ngokukodwa imodi yamandla.
Ukungqinelana
Ukuba uthatha isigqibo sokubhenela kwindlela yokomisa, qiniseka ukuba awunayo ingqinisiso yezokwelapha kuye. Abasetyhini abafanele bayeke le ndlela:
- ukhulelwe kwaye ulahla;
- nesifo sikashukela;
- nge-renal okanye engenako ukuphelelwa ngamandla;
- iingxaki ngesondlo sesisu.
Qala kwaye uya kuphumelela! Inhlanhla kuwe kunye nomzimba omuhle!