Umhlahlandlela Wabasaqalayo Wokulungiselela Ukudla Nokwakha Umzimba

-Delile

• Okuyisisekelo: Ukwakha Umzimba
• Ungazinquma Kanjani Izinjongo Zakho Zekhalori Nezinkulu Zokwakha Umzimba Wokulungiselela Ukulungiselela Ukudla
• 1. Thola inani eliphelele lezindleko zakho zamandla nsuku zonke.
• 2. Lungisa ngokusekelwe ekutheni uyakhipha noma uyasika.
• 3. Thola ama-macros akho.
• Umhlahlandlela Wezinyathelo Ngezinyathelo Wokulungiselela Ukudla Komzimba
• 1. Thola amathuluzi akho.
• 2. Hlela futhi uthenge ukudla.
• 3. Lungisa ukudla okuyisisekelo.
• 4. Hlanganisa ukudla kwakho.
• Usuku Lokwakha Umzimba Imibono Yokulungiselela Isidlo
• Izinsizakalo Zokulethwa Kwesidlo Sokwakha Umzimba
• Buyekeza kwe-

Uma wake wahlangana nomakhi womzimba oncintisanayo - noma u-hey, wavele wabhekabheka kokuphakelayo kwabo kwe-Instagram - mhlawumbe ngeke umangale lapho ethola ukuthi bathola imisipha, imisipha emincane ngokuhlangana kokuzivocavoca nokudla okunempilo.

Ukunamathela ekudleni okwakhiwe kabusha komzimba, ukupheka ukudla kubalulekile. '

Kungakhathaliseki ukuthi ungumgijimi odidiyelwe, ufuna ukwakha umzimba, noma nje i-voyeur yokudla okunempilo, le ndlela-yokuqondisa ukulungiselela ukudla kokudla komzimba ingaba usizo.Futhi, ezinye zezindlela zokupheka zokulungiselela ukudla kokwakha umzimba zizokukwenza uqhathe. (Ukusikisela: Akuyona inkukhu nelayisi kuphela.)

Okuyisisekelo: Ukwakha Umzimba

Ukwakha umzimba akunalo uhlelo lokudla okunempilo okukodwa okufanele abagijimi balulandele. Kodwa-ke, izinhlelo eziningi zokudla okunomsoco wokwakha umzimba zihlanganisa ukudla okubala ikhalori nokudla okuyi-macro (okubuye kwaziwe ngokuthi 'Uma Kufanelana Ne-Macros Yakho' noma 'IFYM' yokudla), kusho uPaige Johnson, uchwepheshe wokudla okunomsoco wokwakha umzimba one-The Diet Doc enezitifiketi zokudla okunomsoco. kusuka ku-Precision Nutrition kanye ne-National Academy of Metabolic Sciences.

Ukubalwa kwekhalori kudinga ukulandelela amakhalori akho ukuze ugcine amathebhu asondele ekutheni udla malini usuku ngalunye. Ukubala ama-macronutrients (ama-macros ngamafushane) kumayelana nokuqiniseka ukuthi iphesenti elithile lama-calories akho aphuma kuma-macronutrients amathathu: amaprotheni, ama-carbohydrate, namafutha.

"Amaphesenti ngqo ama-macros azohlukahluka kuye ngomuntu, kepha izinhlelo eziningi zidinga amaphesenti aphezulu ama-carbs, amaphesenti aphakathi amaprotheni, namaphesenti aphansi ukuya kokulingene," kuchaza u-Evan Eaton, uchwepheshe wezokudla noNutrishop eBoca Raton , EFlorida.

Umsindo uyinkimbinkimbi? Kungakho abasubathi abaningi beqasha umqeqeshi noma isazi sokudla okunempilo ukuze abasize babone ukuthi ingakanani ikhalori yabo kanye nokuwohloka kwe-macronutrient - nokuthi uhlelo lwabo lomdlalo wokulungiselela ukudla kokwakha umzimba - kufanele lube kuzo zonke izigaba zokulungiselela, kusho umakhi womzimba u-Natalie Matthews, IFBB Bikini Pro nomsunguli we Umpheki we-Fit Vegan.

I-ICYDK, abakhi bomzimba abaningi balandela izinkathi zonyaka "zokwanda" kanye "nokusika", lapho begxila kakhulu ekwakheni imisipha (futhi ngokuvamile badla ama-calories engeziwe) noma ukulahlekelwa amafutha (ngokuvamile ukusika amakholori). Abanye abaqeqeshi baphinde batuse isikhathi sokudla okunomsoco, okuyilapho udla khona ama-carbohydrate ukuze usize unikeze amandla ngaphambi kokujima noma ugcwalise izitolo ze-glycogen ngemva kokujima. (FYI, lokhu ukudla okungcono kakhulu ongakudla ngaphambi nangemuva kokujima.)

Lokho kusho, kushokuyinto kungenzeka ku-DIY. Ngakho-ke, uma ufuna ukuzenzela owakho ukudla okwakha umzimba nokudla okunomsoco, lungele ukugoqa imikhono yakho.

Ungazinquma Kanjani Izinjongo Zakho Zekhalori Nezinkulu Zokwakha Umzimba Wokulungiselela Ukulungiselela Ukudla

1. Thola inani eliphelele lezindleko zakho zamandla nsuku zonke.

Isinyathelo sokuqala ukuthola i-Total Daily Energy Expenditure (TDEE) yakho, kusho u-Anthony Balduzzi, NMD, umsunguli we-Fit Father Project: "Lokhu ukulinganisa okuseduze kwenani lamakholori owashisa usuku ngalunye ngokusekelwe ubude bakho, isisindo sakho. , ubudala, nezinga lomsebenzi, "kuchaza yena. Ukuze uthole lelo nani, sebenzisa i-calculator eku-inthanethi enjengale noma lena. (Lapha: Izinto eziyi-10 Ongazazi Ngamakhalori).

2. Lungisa ngokusekelwe ekutheni uyakhipha noma uyasika.

Uma umgomo wakho kuwukwehlisa isisindo namafutha (ukusika), uzodinga ukudla ama-calories ambalwa kunenombolo yakho ye-TDEE, kuchaza uDkt. Balduzzi. “Kodwa uma ufuna ukuzuza isisindo noma imisipha, uzodinga ukudla ama-calories athe xaxa,” usho kanje. Faka noma khipha ama-khalori angama-250 kuye kwangama-500 kuye / kusuka ku-TDEE yakho ukuthola ukudla okudingekayo kwansuku zonke (DTCI). (Ufuna ukuthatha imisipha yakho iye ezingeni elilandelayo? Lo mhlahlandlela ofaka konke wokukhwabanisa uzokusiza uhlangabezane nezinhloso zakho zokufaneleka.)

3. Thola ama-macros akho.

Ungenza inqwaba yezibalo ukuze uthole ukuthi mangaki amagremu ama-carbs, amaprotheni, namafutha okufanele uhlose ukuwadla usuku ngalunye (lo mhlahlandlela uzokukhombisa ukuthi ukwenze kanjani) - noma ungavele ukuxhume emshinini wokubala omkhulu. . Zama okukodwa kwalokhu:

• I-Katy Hearn Fit Macro Calculator
• I-IFYM Macro Calculator
• I-BodyBuilding.com Macro Calculator

Umhlahlandlela Wezinyathelo Ngezinyathelo Wokulungiselela Ukudla Komzimba

Isisekelo sohlelo lokudla lomzimba ukuthi ungadla noma yikuphi ukudla okufunayo, inqobo nje uma ungadluli ama-calories owabelwe bese ushaya isilinganiso esifanele sama-macros amathathu. (P.S. lesi sitayela sokudla singabizwa nangokuthi "ukuzincisha ukudla okuguquguqukayo.")

Ukulungiselela ukudla kungakusiza kakhulu ukuthi unamathele ekudleni kokwakha umzimba. "Kulula kakhulu ukuphambuka futhi ukhethe ukudla okungalungile uma wehluleka ukulungiselela ukudla," kuchaza i-Eaton. Kungakho yena noJohnson betusa ukwaba isikhathi esisodwa phakathi nesonto esilungiselelweni sakho sokudla sokwakha umzimba.

1. Thola amathuluzi akho.

Uhlelo lokusebenza lokulandela ngomkhondo njenge-MyFitnessPal futhi uLose It! kwenza kube lula ukukhetha nokulandelela ukudla, njengoba kubala amakhalori nama-macros kuzinto zakho zokulungiselela ukudla ngakunye kokwakha umzimba. Futhi, bazokusiza ukuthi ufunde ukuthi yikuphi ukudla okuqukethe ama-carbohydrate, amaprotheni namafutha. (Okuhlobene: Izinhlelo Zokulahla Isisindo Esihle Kakhulu Ezikho ngokuphelele).

Ungase futhi ufune isikali sasekhishini (esizokusiza ukukala ukudla ngokunembe kakhudlwana uma uqhathanisa nosayizi wengxenye yokubuka nje amehlo) kanye neziqukathi ezithile zokulungiselela ukudla okuqinile ukuze ugcine ukudla kwakho.

2. Hlela futhi uthenge ukudla.

Okulandelayo kuhlu lwakho lokulungiselela ukudla okwakha umzimba: Ukuthenga ukudla. "Kusigaba ngasinye - amaprotheni, ama-carbs, namafutha - hlela ukudla okuyinhloko okuthathu kuya kwemihlanu ozokudla ngesonto. Bese wenza uhlu lwemifino, "kusho u-Balduzzi. Ubiza lokhu kudla "okuhambayo", futhi lokhu kuzokwenza ingxenye yengonyama yokudla kwakho kwesonto elizayo. (Uma lesi yisikhathi sakho sokuqala sokulungiselela ukudla, funda kula maphutha okulungiselela ukudla ukuze uwagweme.)

Lapho ukha imifino yakho, "qiniseka ukuthi kunemibala ehlukahlukene ngoba imibala imelela amavithamini namaminerali," kusho uMatthews. "Lokhu kuzokusiza ukuthi ungabi nokushoda kwezakhi zomzimba futhi kuzokwenza ukuthi ungabi nesithukuthezi." (PS yebo, ungaba ngumakhi womzimba we-vegan.)

Sebenzisa ezinye zezibonelo ezingezansi ukwenza uhlu lwakho lokudla okulungiselelwe ukwakha umzimba.

• Amaprotheni omnivorous: inkukhu, ikalikuni, inyama yenkomo, isalmon, amaqanda, i-tuna ekheniwe noma ama-sardine
• Amaprotheni asuselwa ezitshalweni: iquinoa, ubhontshisi, i-tofu, iphrotheni yemifino eyenziwe ngomumo, tempeh, ubhontshisi, i-vegan protein powder
• Amafutha aphilile: ukwatapheya, uwoyela kakhukhunathi, amantongomane, iyogathi yamaGrikhi, ushizi, imbewu
• Ama-carbs aphilile: iquinoa, irayisi, amajikijolo axubile, i-oatmeal, ubhatata, isinkwa sikaHezekeli, umzala
• Imifino: upelepele, isipinashi, utamatisi, ukhukhamba, isaladi mix
• Izinongo/Izinongo: usoso oshisayo, i-basil, i-vinaigrette yebhalsamu, imvubelo yokudla okunempilo, ugarlic, usawoti, upelepele, ulamula

3. Lungisa ukudla okuyisisekelo.

Ukulungiselela ukudla okwakha umzimba kungakusiza ukuthi uhlale usendleleni, kodwa kuphela uma udla okuphekile ngempela. Faka: ezihlukahlukene. Esikhundleni sokwenza izinto ezinjenge-stews, ama-curry, nama-fries azodinga ukuthi udle into efanayo izinsuku ezinhlanu ziqondile, ukudla okulungiselelwe okungahlanganiswa ngezindlela ezahlukene, kusho uMonica Auslander Moreno, MS, RD, LDN, umsoco umxhumanisi we-RSP Nutrition. (Okuhlobene: Imicabango engama-20 Onayo Ngempela Ngesikhathi Sokulungiselela Ukudla)

Icebo lakho lokwenza: Phonsa amaprotheni akho ohamba phambili (afakwe izinongo ezithile) kuhhavini, bese uwalahla abhake. "Qhubeka ubhake imifino yakho ngasikhathi sinye," kusho uBalduzzi. Bese, sebenzisa i-rice cooker noma isitofu-top ukupheka ama-carbs akho ngezinkinobho ezimbalwa zokucindezela. Ngesikhathi esifanayo, gaya noma yimiphi imifino ongathanda ukuba nayo, bese ubilisa amaqanda akho.

Uma konke sekuphekiwe, gcina isithako ngasinye ezitsheni ezihlukene ozokwazi ukuzitholela kuzo isonto lonke,” kusikisela uBalduzzi.

4. Hlanganisa ukudla kwakho.

Manje njengoba konke ukudla kwakho sekuphekiwe futhi nesiqandisi sakho sesigcwele, okumele ukwenze ukukhipha lezo zitsha bese uhlanganisa ukudla ngezindlela ezahlukene ngesikhathi sokudla.

"Kugcine kulula ngokugcwalisa cishe uhhafu wepuleti lakho nganoma yimiphi imifino, gcwalisa ingxenye eyodwa kwezine yepuleti lakho ngamaprotheni, bese ingxenye yokugcina nge-carb enempilo," kusho u-Balduzzi. "Uma ama-macros akho ehlukile, izingxenye zizoshintsha, kodwa lena indawo enhle yokuqala."

Amathiphu awusizo amaningi kanye nemibono yokulungiselela ukudla kokwakha umzimba:

• 7 Imibono Yokulungiselela Ukudla Kwemifino Enezithako Eziyi-10 Nje
• Ungayikhetha Kanjani Iresiphi Ephelele Yokudla-Ukulungiselela
• Uhlelo Lokudla KweMedithera Lwamasonto onke
• Amathiphu Wokupheka Nokudla Ukupheka Okwengeziwe Kulo nyaka
• Inselele Yezinsuku Ezingu-30 Yokulungiselela Ukudla

Usuku Lokwakha Umzimba Imibono Yokulungiselela Isidlo

Ukuphinda uthi: Alukho uhlelo lokudla lomuntu oluzobukeka lufana. Imibono yokulungiselela ukudla kokwakha umzimba evela e-Moreno nase-Balduzzi ngezansi ingase ingasebenzi nohlelo lwakho, kodwa ingaba yindlela enhle yokuthola amajusi akho obuciko bokudla agelezayo.

Ukudla kwasekuseni:Yenza ama-oats asebusuku bonke ngebhotela le-cashew, i-flaxseed emhlabathini, ubisi lwe-nut noma ubisi lobisi, nembewu ye-chiaNOMAama-pancake enziwe ngofulawa we-alimondi, ubisi lwamantongomane noma ubisi lobisi, amafutha omnqumo, izithelo ezihlanzekile/isipinashi, i-baking powder, nesinamoni (ukuthola amaprotheni engeziwe, ungangeza i-protein powder).

Isidlo sasemini:Phonsa elinye lamaphrotheni akho esaladini eseceleni elenziwe ngekhukhamba edayisiwe, utamatisi, ukwatapheya, i-squirt kalamula, usawoti, noviniga, bese ubhanqa ne-carb yokuya kuyo efana nobhatata NOMA uhlanganise i-salmon ekheniwe nokwatapheya, iyogathi yesiGreki, ne-avocado mayo ngokuphazima kweso, ukudla okungabhakwa okunama-protein amaningi, bese ufaka embhedeni wesipinashi. (Ufuna imibono ethe xaxa? Hlanganisa le mibono yokulungiselela ukudla engeyona inkukhu nelayisi edabukisayo.)

Isidlo sakusihlwa:Hlanganisa isaladi enkulu nenkomishi eyodwa ye-organic quinoa, ukwatapheya, bese uyibeka phezu kwe-tofu, tempeh, noma inkukhu.NOMA hlanganisa izithako ezifanayo zibe i-burrito, isemishi ukugoqa, noma i-burrito engakhiwe ukuyishintsha. (Ungaphinda uzame le Tilapia ye-Pistachio-Crusted, le-Miso-Lime Salmon ene-Couscous, i-Broccoli, ne-Peppers, noma lesi Sipinashi saseTurkey Feta Burger.)

Izinsizakalo Zokulethwa Kwesidlo Sokwakha Umzimba

Ukuzama ukudla isidlo sangaphambi kokuzama ukwakha umzimba futhi nje awukwazi ukukuthola isonto nesonto? Ngenhlanhla, ngokukhuphuka kwezinsiza zokulethwa kwekhithi yokudla njengeBlue Apron kanye ne-HelloFresh nazo zeza nezinkampani zokuletha ukudla ezakha umzimba. Lezi ezingezansi zingakulethela ukudla okuphekiwe nokuphekiwe - okulungiselelwa izinhloso zakho nokudla - ngqo emnyango wakho.

• IKettlebell Ikhishi
• Isithonjana sokudla
• Izidlo ze-FlexPro
• MealPro
• Yidla iBro Ehlanzekile
• AmaMacros Anamandla
• Ukudla Kwemisipha 2 Iya
• Ukudla Kwamafutha

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