Abaningi bakholelwa ukuthi ukomisa umzimba emantombazaneni - kufana nokudla okuvamile okwehla kwesisindo. Eqinisweni, lokhu akulona iqiniso ngokuphelele. Umqondo walokho wokumisa usuvele usetshenziselwa isichazamazwi sezinhlaka zomzimba, futhi kusho ukukhipha uhlaka lwamafutha angaphansi kwesikhumba ukuze ugxile emithanjeni ehlanjululweyo, ukukhululeka. Ngakho-ke, ukumisa amantombazane kuyinkimbinkimbi enkulu futhi eyinde kakhulu, kunokuba ukudla okulula, umgomo wawo wokuqeda ama-kilogram amaningi. Kulesi simo, ukudla kuhlelwe ngendlela yokuthi amafutha kuphela alahleke, futhi umzimba uba "owomile", ugcizelelwe futhi uboshwe.
Ukumisa isidumbu samantombazane: izici
Kubaluleke kakhulu ukukhumbula ukuthi imisipha ilula kakhulu kunezicubu ezinamafutha, okusho ukuthi badinga ukusekelwa ngokuqinile, banikeze kokubili amandla kanye nemithwalo ye-cardio. Imisipha ingenye yemithombo yokusetshenziswa kwekhalori, futhi uma iyanyamalala emzimbeni wakho, uzothola ngokushesha, ngoba izicubu ezinamafutha zidla ama-calorie ambalwa. Ngakho-ke, injongo eyinhloko yokomisa ukugcina imisipha nokubhubhisa amafutha.
Ukomiswa kwemisipha yabesifazane kusebenza ezimisweni ezifanayo njengokumelela amadoda. Ngakho, ngaphezu kokulayisha okulungile nokujwayelekile, kuyadingeka nokuba udle kahle. Ukudla okuhambisana nokumelela amantombazane kusekelwe ekutheni umzimba unqotshwe ama-carbohydrates - lokhu kwenziwa ukukhuthaza ukuhlukaniswa kwamafutha agcinwe ngaphambilini. Ngakho, ngokuhambisana ngokugcwele nemithetho yezinyanga ezingu-2-3, ungakwazi ukuqeda ngisho no-30 kg wesisindo. Futhi uma imisipha eyomile yamantombazane isenziwa ngayo yonke imithetho, khona-ke amafutha kuphela ayanyamalala, futhi imisipha igcinwa - futhi umzimba uba mnandi futhi uhlolwe.
Ukumisa isidumbu samantombazane: ukudla
Ukumisa umzimba kubantu besifazane kuhilela ukudla okuqinile nokubala kwezinkomba ngabanye. Kukhona ukulahla kancane kwe-carbohydrates - bese ubuyela kancane ekudleni. Okuphoqelekile ukugcina idayari yokudla kanye nokubala inani lama-carbohydrate ekudleni kwakho. Uma ungathandi ama-diaries e-Intanethi, gcina idayari encwadini yakho yokubhala bese usebenzisa amatafula okudla kokudla kwe-Kremlin.
Uyomangala, kodwa kulokhu kudla kuzodingeka ulahle imikhiqizo eminingi ewusizo - isibonelo, izithelo. Amafutha omquba kufanele adliwe okungaphezu kuka-1-2 wezipuni ngosuku bese unciphisa usawoti.
- Isonto lokuqala: nsuku zonke ungadla ama-gramu angu-2 we-carbohydrate ngekhilimu ngayinye yesisindo sakho (uma ulinganisa 50 kg - 100 amagremu we-carbohydrate ngosuku). Ungadla irayisi egcwele isiliva - i-rice ensundu, u-buckwheat, ama-oats-flakes. Kodwa-ke, kuba yi-buckwheat - okokuqala, ngenxa yohlu oluphansi lwe-glycemic, olubalulekile. Isisekelo semenyu - isifuba sezinkukhu, i-skim curd, amaqanda (noma amaqanda angcono - amaqanda).
- Isonto lesibili - nsuku zonke avunyelwe ukudla igramu 1 ye-carbohydrate ngekhiligramu ngayinye (isibonelo, ulinganisa u-50 kg - udle ama-gramu angu-50 we-carbohydrates). Ngaphandle kwalokho, ukudla kuyafana.
- Ngeviki lesithathu, i-0.5 g ye-carbohydrate nge kilogram yesisindo somzimba wakho ivunyelwe (ama-50 amagremu - 25 g ama-carbohydrates).
- Isonto lesine liyaqhubeka nokubusa kwesonto lesithathu. Uma usuvele uzizwa ungenayo
indlela engcono kakhulu ukweqa lesi sigaba. - Iviki lesihlanu - nsuku zonke livumelekile ukuba lidle igramu elilodwa lama-carbohydrate kilogram (njengasevikini lesibili).
- Isonto lesithupha - njengasevikini lokuqala, ama-2g carbohydrate nge-1 kg yesisindo. Phuma ekudleni kungenjalo akukwazi ukuphuthelwa, ngaphandle kwalokho uzothola isisindo ngokuqinile.
Kubalulekile ukuqonda ukuthi ukuma umzimba ukuze amantombazane akhombise imenyu engaphephile emzimbeni. Ukudla kwe-carbohydrate kuyingozi kakhulu, uma uyisebenzisa ngokungenangqondo, ungathola izinkinga eziningi ezingaphakathi zangaphakathi. Isimiso sokudla ukuthi ama-carbohydrate ayimithombo emandla elula futhi esheshayo yamandla, ngakho umzimba wethu usebenzise i-glucose ngokuhlakanipha kubo bonke abafuna ukusetshenziswa okukhulu kwamandla. Futhi uma ama-carbohydrate amaningi edla kanye nokudla, umzimba uyawubeka kuze kube izikhathi ezingcono ngendlela yamafutha. Imikhawulo yalolu hlobo yenza imbumbulu idle izitokisi ezindala.