Abaningi bayomangala, kodwa kunabantu abaningi abafuna ukulahlekelwa isisindo, kodwa, ngokuphambene nalokho, bazuze isisindo. Abantu abathandekayo, bekhathele ukuzwa into efana "nesigqoke esimbozwe isikhumba," bafuna izindlela zokuthola amafutha ngokushesha. Umbono wokuthi kuleso simo kubalulekile ukuthembela ekudleni okusheshayo, kukhona amaqebelengwane futhi uwageze wonke nge-soda, iphutha. Isinqumo esinjalo sizoholela ekutheni umzimba uzotholakala ungqimba olubi lwamagciwane futhi uma kunjalo, kuzodingeka sibheke izindlela zokulahlekelwa isisindo. Yingakho kubalulekile ukuthola isisindo ngendlela efanele.
Amagama ambalwa mayelana nezimbangela zesisindo esincane. Ngokuvamile, konke kuhlobene nomthethosisekelo womzimba kanye nokuzalwa. Kulesi simo, kufanele usebenze kanzima ukushintsha isimo. Abantu abaningi bathola isisindo ukuvinjelwa ukugaya umzimba okusheshayo, okungukuthi, amakholori ashisa ngokushesha. Esinye isizathu kuba khona kwezifo ezihlukahlukene.
Intombazane ingakhula kanjani ngokushesha ekhaya?
Yiqiniso, okokuqala kuzodingeka usebenze ekudleni kwakho, ngoba umzimba udinga amandla, kanye nokwakha, ukusetha ubukhulu obufunayo.
Njengoba intombazane ikhula ngokushesha:
- Ukudla kufanele kube yi-calorie ephezulu, ngakho uma umuntu olinganiselwe lesi sibalo singama-1500-2000 kcal, bese kulabo abafuna ukuthola isisindo, leli nani kufanele lande ngambili. Musa ukwandisa ngokuphawulekayo inani lamandla okudla, futhi wenze kancane kancane.
- Yenza okuthandayo ukudla okuncane, ukuze isisu sikwazi ukucubungula ukudla. Kungcono ukudla njalo amahora angu-1.5-2. Ukwenza imenyu yakho, ngaphandle kokudla okuyisisekelo, cabanga futhi udla ukudla okulula .
- Ukukhuluma ngalokho okudingayo ukuze udle ngokushesha, kubalulekile ukuphawula isidingo sokukhetha ukudla okulungile nokuphilile. Kubalulekile ukwandisa inani lamaprotheni adliwe, asezinhlanzi, inyama, imikhiqizo yobisi kanye namantongomane. Ungase futhi wengeze amaphrotheni ama-protein emenyu yakho. Imenyu kufanele ngokuqinisekile ibe ne-carbohydrate ephuza, enika umzimba amandla okudingeka. Lesi sigaba semikhiqizo sihlanganisa okusanhlamvu, i-pasta, nemikhiqizo egcwele yokusanhlamvu okusanhlamvu. Ungakhohlwa ngamafutha, okumele abe unsaturated. Lezi zinto zisezinhlanzi, amantongomane, amafutha yemifino kanye ne-avocade.
- Phakathi nosuku kubalulekile ukugcina ibhalansi yamanzi ngokuphuza 1.5-2 amalitha amanzi ahlanzekile namanje ngosuku. Ngaphambi kokuba uhlale phansi etafuleni kunconywa ukuphuza i-tbsp engu-1. ijusi, okuyokwandisa ukondla.
Ukwenza kucace lokho okudingayo ukuze udle ngokushesha, cabanga ngemenyu eseduze. Thatha njengesisekelo sokuthuthukisa ukudla kwakho:
- Ukudla kwasekuseni : okusanhlamvu, okuphekwe ubisi, nebhotela nezithelo, kanye netiyi noma ikhofi ngobisi namas sandwich.
- Isinkwa : ezinye izidlo, itiye noma ikhofi, nesithelo.
- Usuku lokudla : ingxenye yesidlo sokuqala, isidlo esivela eceleni noma inyama noma inhlanzi, kanye nesaladi egqoke ngamafutha.
- Inyoka : isobho esincane noma izithelo ezomisiwe.
- Ukudla kwesidlo : ukudlala okusanhlamvu noma isaladi lesithelo. Ebusuku ungadla amantongomane noma isangweji ngobisi.
Ukuthola ukuthi maduze kangakanani ukuzuza amanoni, kuyadingeka futhi ukuthi usho ngesidingo sokusebenza ngokomzimba, uma, uma kunjalo, awufuni ukuthola uhla lwe-fat kuphela. Zikhethele isiqondiso emdlalweni oyithandayo ngempela, isibonelo, ungakwazi ukubhukuda, uhambe ngezemidlalo, ugijime, njll. Ngaphezu kwalokho, umthwalo wenyama uzokuvumela ama-kilogram alinganayo.
Ukuze uthole amafutha, kunconywa ukuba ulale kakhulu, ngoba phakathi nalokhu kukhishwa i-hormone somatropin, okuyiyona eyabangela ukwanda kwe-muscle mass. Esinye iseluleko esiwusizo ukunciphisa ukucindezeleka, okuholela ekulahlekeni kwesisindo. Hlanganisa izinto ezidambisa kakhulu umzimba, kufaka phakathi ikhofi , ugwayi kanye neziphuzo ezidakayo.