Abantu abaye bathatha isithunzi sabo ngokujulile bayaqonda ukuthi akwanele ezemidlalo kuphela noma ukudla kuphela ukufezekisa ukuphelela - badinga ukuhlanganiswa. Futhi ukuze uzuze ukukhululeka kwemisipha okuzobonakala kwabanye, futhi kungafihliwe ngaphansi kwamafutha amaningi, udinga ukuphendukela ekudleni kwamaprotheni ukuze ukomile - lena isinyathelo esizokwenza ukuba uthole umphumela oyifunayo. Yiqiniso, umthwalo wamandla kulokhu udlala indima ebalulekile - ngoba ngaphandle kwakho ngeke nje ube nemisipha efanele ukukhombisa.
Uhlelo lokumisa
Ngeshwa, kunzima ukuchaza ukudla okulungile kokumisa, okungafanelana nomuntu wonke. Ekudleni kufanele kube amaprotheni amaningi kanye nama-fat - ama-carbohydrate, kepha izibalo eziqondile zingabalwa kuphela ngokusekelwe kwimingcele yakho ethize: ukuphakama, isisindo, ivolumu yomsebenzi womzimba nomzimba womzimba. Konke lokhu kuzonikezwa kunoma iyiphi iqembu elihle lokuzivocavoca.
Ungakwazi ukubala ukuzidla ngokwakho: ngo-1 kg wesisindo sakho ngosuku kufanele usebenzise u-2-2.5 g weprotheni, cishe u-1-1.5 g we-carbohydrate nama-0.5-1 g we-fat (lokhu yiwona amanani aphakanyisiwe aphezulu kwabesifazane).
Ngeke wome kahle uma ungagcini idayari yokudla bese uhlela kusengaphambili lokho okudingeka udle. Kulokhu uzonikezwa izinsizakalo ze-intanethi, lapho ungathola khona idayari yokudla mahhala futhi ngaleyo ndlela ubale kalula isilinganiso esifunayo semikhiqizo.
Ukondleka uma umisa umzimba
Uma unqume ngempela ukwenza lokhu, lungela ukulandela le ndlela kuze kube sekupheleni, ngoba ukudla ngesikhathi sokumisa akufani kakhulu nokuthi umuntu ojwayele ukujwayele ukudla, futhi kuthatha izinyanga ezimbalwa ukunamathela kulo. Ngaphandle kwemikhiqizo eguqukayo, kufanele futhi ulandelele konke okuncane okuthumele emlonyeni wakho - angeke kube khona ukuphazamiseka kulokhu kudla. Kuphela kuleli cala, umzimba uqala inqubo ekhandlayo yokukhulula amandla emafayilini amafutha, kungani uthole umshini omncane, okhangayo.
Izimiso ezibaluleke kakhulu zomsoco ngesikhathi sokumisa zimi kanje:
- Ukukhipha amafutha agcwele (cishe aphelele, okubalulekile ekudleni okumile). Ukuze ucindezele umzimba ukuthi ushise amafutha afakwe emzimbeni, kubalulekile ukukhipha ukudla kwabo ekudleni. Kule njongo, imikhiqizo enjenge-fat, inyama enamafutha (ingulube, iwundlu), ukhilimu, i-ayisikhilimu, ibhotela, ukhilimu omuncu, wonke ama-cheeses aqinile kanye nama-dessisodi, kanye nama-dessert (ngaphandle kwe-jelly nalawo okuqukethwe okuphansi kwe-fat) akhishwa ngokuphelele. Amafutha ekudleni angaba nemifino kuphela (amafutha enhlanzi, amafutha e-linseed) bese elinganiselwe.
- Ukwenqaba ama-carbohydrate elula. Lokhu kuyinkimbinkimbi kunazo zonke ekudleni kwemisipha yokomisa, ngoba lapha yilokho esikujwayele ukukudla: izithelo eziningi, amazambane, yonke imikhiqizo yebhakabhaka, amaswidi, ama-pastries, i-confectionery, nazo zonke izinhlobo zemifino. Irayisi kuphela, ama-macaroni kusuka kumamaki aqinile, ama-oat kanye nama-groat-groat axazululwa, njengale mikhiqizo enamandla ama-carbohydrate. Ukudla kwama-carbohydrate uma ukomisa ngeke kusebenze uma ungazinaki lokhu
into. - Ukwengeza okuyinhloko kuma-protein kukhona imifino. Ukuze silondoloze umzimba, ozohlupheka nge-protein kuphela yokudla, kubalulekile ukufaka imifino eminingi ezokwenza amandla nokukhulula umuzwa wendlala. Ungadla ahlanzekile, abilisiwe, agcoke noma aphekwe.
- Umbuso wokudla ngesikhathi sokumisa uthi: isikhathi esiningi ngehora - kulula ukudla. Ama-kilojoule ayisisekelo kufanele atholakale ekudleni kwasekuseni nasekuseni, futhi ukudla kanye nesidlo kufanele kube lula ngangokunokwenzeka, okuhlanganisa kuphela ukudla nokudla kwamaprotheni. Kunesidingo esingaphansi kwezikhathi ezingu-4-5 ngosuku, futhi kungcono kakhulu-ngakho uzohlakaza imetabolism. Ukudla kokugcina cishe cishe ihora noma ezimbili ngaphambi kokulala.
Uma ungumqeqeshi wezemidlalo, umqeqeshi wakho uzokwazi ukukuncoma ukudla okunomsoco wezemidlalo - isibonelo, ama-fat burners noma ama-protein supplements, okuzokuvumela ukuba uthole ngokudla akuwona wonke amaprotheni, kodwa cishe ngo-50-75%.