Ukudla ukuze uthole isisindo semisipha

-Delile

• Ungayandisa kanjani imisipha
• 1. Yidla amakhalori amaningi kunalawo owasebenzisayo
• 2. Musa ukweqa ukudla
• 3. Yidla amaprotheni amaningi
• 4.Dla amafutha amahle
• 5. Phuza amanzi amaningi
• 6. Sebenzisa okungenani izithelo ezi-2 ngosuku
• 7. Gwema ushukela nokudla okugayiwe

Ukudla okwandisa ubukhulu bemisipha kufaka phakathi amasu njengokusebenzisa amakhalori amaningi kunalawo owasebenzisayo, ukwandisa inani lamaprotheni emini nokudla amafutha amahle. Ngaphezu kokudla okuqinisiwe, kubalulekile futhi ukwenza ukuzivocavoca umzimba okuvamile okudinga imisipha eminingi, ngoba ngale ndlela isisusa se-hypertrophy sidluliselwa emzimbeni.

Kubalulekile futhi ukukhumbula ukuthi ukuze umuntu azuze futhi anciphise amafutha ngasikhathi sinye, kufanele agweme ukusetshenziswa kukashukela, ufulawa omhlophe nemikhiqizo esezimbonini, ngoba yizona ezikhuthaza kakhulu ukukhiqizwa kwamafutha emzimbeni.

Imenyu yokwandisa isisindo semisipha iyehluka ngokuya ngamandla wokuvivinya umzimba nosayizi, ubulili nobudala bomuntu ngamunye, kepha ithebula elilandelayo linikeza isibonelo semenyu yokuthola isisindo semisipha:

Kubalulekile ukukhumbula ukuthi kungemva kokuhlolwa nengcwethi yokudla okunempilo lapho kungenzeka wazi ukuthi kudingekile yini noma cha ukwengeza ukuthola isisindo somzimba, ngoba ukusetshenziswa ngokweqile kwale mikhiqizo kungalimaza impilo. Ngaphezu kwalokho, ukuze le menyu isize ekutholeni isisindo semisipha, kubalulekile ukuthi ihlotshaniswe nokwenza kwemisebenzi yomzimba njalo futhi ngokuqinile.

Buka ividiyo engezansi bese ufunda ukuthi ungakufaka kanjani ukudla okunothe ngamaprotheni ekudleni kwakho:

Ungayandisa kanjani imisipha

Ukwandisa ubukhulu bemisipha kubalulekile ukuthi unake inani lamakhalori asetshenziswa emini, uhlobo lokudla, inani lamanzi asetshenziswayo nobuningi nokuqina kokuvivinya umzimba. Nazi izinyathelo eziyi-7 zokwengeza imiphumela yakho:

1. Yidla amakhalori amaningi kunalawo owasebenzisayo

Ukudla ama-calories amaningi kunalawo owasebenzisayo kubalulekile ekutholeni isisindo semisipha ngokushesha, njengoba ama-calories amaningi, kanye nokusebenza kwakho, kuzokuvumela ukuthi wandise imisipha yakho. Ukuthola ukuthi mangaki ama-calories okudingeka uwasebenzise ngosuku, hlola isibali sokubala esilandelayo:

2. Musa ukweqa ukudla

Ukugwema ukweqa ukudla kubalulekile ukuze sikwazi ukufinyelela kuwo wonke amakhalori adingekayo emini, ngaphandle kokukhuthaza ukulahleka kwesisindo esinciphile ngesikhathi sokuzila isikhathi eside. Ngokufanelekile, kufanele kwenziwe ukudla okungu-5 kuya ku-6 ngosuku, ngokunakekelwa okwengeziwe ngesikhathi sasekuseni, ngaphambi nangaphambi kokuzivocavoca.

3. Yidla amaprotheni amaningi

Ukwandisa ukusetshenziswa kwamaprotheni kuyadingeka ukuvumela ukukhula kwemisipha, futhi kubalulekile ukuthi ukudla okwenziwe ngamaprotheni kusatshalaliswe kahle usuku lonke, futhi kungagxili ekudleni oku-2 noma oku-3 kuphela. Lokhu kudla ikakhulukazi lokho okuvela ezilwaneni, njengenyama, inhlanzi, inkukhu, ushizi, amaqanda nobisi nemikhiqizo yobisi, kepha amaprotheni angatholakala futhi nenani elifanele ekudleni okufana nobhontshisi, uphizi, udali, amakinati nohide.

Ngaphezu kwalokho, kwesinye isikhathi kungadingeka ukusebenzisa izithasiselo ezisuselwa kumaprotheni, njenge amaprotheni we-whey ne-casein, ikakhulukazi esetshenziselwa ukwenza umsebenzi ngemuva kokuzivocavoca noma ukukhulisa inani lokudla okunempilo kokudla okuphansi kwamaprotheni usuku lonke. Bona izithako eziyi-10 ezinhle kakhulu ukuthola ubukhulu bemisipha.

4.Dla amafutha amahle

Ngokuphikisana nalokho okucatshangwayo, ukudla amanoni amahle kusiza ukunciphisa ukunqwabelana kwamafutha emzimbeni futhi kusiza nokwanda kwama-calories ekudleni ukuzuza ubukhulu bemisipha. La mafutha akhona ekudleni okufana ne-avokhado, uwoyela womnqumo, iminqumo, amakinati, ibhotela lamantongomane, ifilakisi, ama-chestnut, ama-walnuts, ama-hazelnut, i-macadamia, izinhlanzi ezifana ne-tuna, ama-sardine ne-salmon.

Usuku lonke, lokhu kudla kungangezwa kokudla okulula njengama-crepe zokupheka, amakhukhi afanele, ama-yogurts, amavithamini kanye nokudla okuyinhloko.

5. Phuza amanzi amaningi

Ukuphuza amanzi amaningi kubaluleke kakhulu ukukhuthaza i-hypertrophy, ngoba ukuze amangqamuzana emisipha akhule, kudingeka amanzi amaningi ukugcwalisa usayizi wawo omkhulu. Uma amanzi enganele, inzuzo yemisipha izoba kancane futhi ibe nzima kakhulu.

Umuntu omdala onempilo kufanele adle okungenani ama-35 ml wamanzi ngekhilogremu ngayinye yesisindo. Ngakho-ke, umuntu onesisindo esingu-70 kg uzodinga ukusebenzisa okungenani ama-2450 ml wamanzi ngosuku, kubalulekile ukukhumbula ukuthi iziphuzo zokufakelwa noma ezinoshukela azibalwa kule akhawunti, njengeziphuzo ezibandayo neziphuzo ezidakayo.

6. Sebenzisa okungenani izithelo ezi-2 ngosuku

Ukudla okungenani izithelo ezi-2 ngosuku kubalulekile ukuthola amavithamini namaminerali athanda ukululama kwemisipha ngemuva kokuqeqeshwa, kukhetha ukuvuselelwa kwesisindo semisipha ngokushesha nangaphezulu.

Ngaphezu kwalokho, amavithamini namaminerali akhona izithelo nemifino kubalulekile ekunciphiseni kwemisipha, kunciphisa umuzwa wokukhathala ngesikhathi sokuqeqeshwa nokuqinisa amasosha omzimba.

7. Gwema ushukela nokudla okugayiwe

Ukugwema ukudla okunoshukela nokucutshungulwe kakhulu kubalulekile ukugwema ukukhuthaza ukuzuza kwamafutha emzimbeni, ikakhulukazi ngoba indlela yokudla ukuze uthole isisindo isivele inama-calories amaningi. Ngakho-ke, ukuvimbela ukuzuza kwesisindo ekubeni senziwe emafutheni, kuyadingeka ukuthi ususe ekudleni kokudla okunjengamaswidi, amakhukhi, amakhekhe, ubhontshisi, ukudla okusheshayo, isoseji, isoseji, ubhekeni, ushizi we-cheddar kanye ne-ham noma i-ham.

Lokhu kudla kufanele kushintshwe ngesinkwa esiphelele, amakhekhe namakhekhe e-wholegrain, ushizi onjenge-rennet, izimayini kanye ne-mozzarella, amaqanda, inyama nenhlanzi.