Izizathu Ezingu-3 Isisindo Sakho Siguquguquka (Lokho Akuhlangene Ngamafutha Omzimba)

-Delile

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Isisindo sakho njengenombolo siguquguquka ngendlela emangalisayo. Ingavuka futhi yehle usuku nosuku, ngisho nehora nehora, futhi ukuguquka kwamafutha omzimba akuvamile ukuba kube yicala. Uma unyathela esikalini awugcini nje ukulinganisa imisipha namafutha. Leyo nombolo iphinde imele isisindo samathambo akho, izitho zomzimba, uketshezi lomzimba, i-glycogen (uhlobo lwe-carbohydrate oyidlayo esibindini nasemisipha, esebenza njengophethiloli osekelayo, njenge-piggy bank yamandla) kanye nemfucuza engaphakathi kwakho. umgudu wokugaya ukudla ongakawukhiphi. Njengoba kunikezwe zonke lezi ziguquguqukayo lapha kunezizathu ezintathu ezivamile ongase ubone ukukhuphuka esikalini, noma ngabe ulahlekelwa amafutha omzimba:

Udle Isodium Kancane Kakhulu

Amanzi adonswa ku-sodium efana nozibuthe, ngakho-ke uma ubeka phansi usawoti noma isodiyamu ethe xaxa kunokujwayelekile, ungaxhoma ku-H20 eyengeziwe. Izinkomishi ezimbili zamanzi (i-16 oz) zinesisindo esisodwa, ngakho-ke ukushintshwa kuketshezi kuzoba nomthelela ngokushesha esilinganisweni sakho esikalini.

Ukulungisa: Phuza amanzi engeziwe - kungase kubonakale kungenangqondo kodwa kuzokusiza ukukhipha amanzi olenga kuwo. Ukudla okunothe nge-potassium nakho kuyisihluthulelo, njengoba kunomphumela wemvelo wokukhipha isisu - ukukhetha okuhle kufaka ubhanana omncane, ubhontshisi we-lima, isipinashi esiphekiwe, amabhithi, i-yogurt engafakwanga, i-cantaloupe ne-honeydew melon.

Uqunjelwe

Ukuba "nesipele" kungadala ukuthi ube nesisindo esiningi kuze kube yilapho umzimba wakho ukhipha imfucuza elenga kuyo. Akuvamile ukuthi abesifazane babone ukuqunjelwa njengengxenye ye-PMS (sinenhlanhla thina!), Kodwa ukucindezeleka, ukulala okuncane kakhulu, nokuhamba nakho kungadala.

Ukulungisa: Phuza amanzi engeziwe futhi udle ukudla okunothe ngefayibha encibilikayo ukuze wenze izinto zinyakaze, njenge-oats, ibhali, amakhiwane, ubhontshisi, i-chia nembewu yefilakisi nezithelo ezisawolintshi.

Ugcina ama-Carbs amaningi

Umzimba wakho unamandla amakhulu okugcina ama-carbs - ungasusa okungenani amagremu angama-500. Ukubeka lokho ngombono ucezu olulodwa lwesinkwa lupakisha amagremu ayi-15 wama-carbohydrate. Uma udla ama-carbohydrate amaningi kunalokho okudingwa ngumzimba wakho ngokushesha, uzogcina okusele esibindini nasemisipheni yakho, okuzohlala lapho kuze kube yilapho kudingekile ukuze kusetshenziswe uphethiloli. Futhi kuwo wonke amagremu we-glycogen oyigcinayo, uphinde ubeke cishe u-3-4 amagremu wamanzi, ngakho-ke kungukuphinda kabili uma kukhulunywa ngesisindo sakho.

Ukulungisa: Sika emuva, kepha ungasiki ama-carbs, bese ugxila kwikhwalithi. Umsele ohlanjululwe, ama-carbs aminyene njengezinkwa ezimhlophe, i-pasta nezimpahla ezibhakiwe, futhi kufaka inani elincane lokusanhlamvu okuphelele esidlweni ngasinye, njenge-oats yensimbi esikiwe, irayisi elinsundu noma lasendle noma i-quinoa, bese uqeda ukudla kwakho ngemifino noma izithelo ezintsha, amaprotheni amancane, kanye namafutha amancane asekelwe esitshalweni. Isibonelo esihle: ilayisi elincane lasendle elifakwe i-stir-fry elenziwe ngezinhlobonhlobo zemifino ekhishwe ngamafutha we-sesame, kanye ne-shrimp noma i-edamame.

Okubalulekile: empeleni kujwayelekile ukuthi isisindo sakho sinciphe futhi sigeleze, ngakho-ke uma ubona ukwanda kancane, ungathuki. Ukuze uthole iphawundi elilodwa nje lamafutha omzimba wangempela, kuzodingeka udle ama-calories angaphezu kuka-3 500 kunalawo owashisayo (cabanga ngama-kilojoule angaphezu kwama-500 nsuku zonke izinsuku eziyisikhombisa iqonde - i-500 inani elisesandleni sesithathu samazambane amazambane, noma ucezu lwe-pecan uphayi, noma inkomishi eyodwa ka-ayisikhilimu we-premium). Uma isisindo sakho esikalini sikhuphuka ngephawundi elilodwa futhi ungazange usebenzise ama-calories angaphezu kwama-3 500, awuzange uzuze iphawundi lamafutha omzimba. Ngakho-ke susa ukugxila kwakho esikalini ubheke indlela obukeka futhi uzizwe ngayo. Kungenzeka kakhulu ukubona incazelo yemisipha eyengeziwe ngisho nokuncipha kwamasentimitha lapho isisindo sakho ngamakhilogremu singanyakazi.

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