Ukudla ukuze kuchazwe isisu

-Delile

• Ukudla okwandisa ubukhulu bemisipha
• Isibonelo semenyu yokudla ukuze uchaze isisu
• Ukudla ukuze kuchazwe isisu nokwandisa isisindo

Imfihlo enkulu yokudla ekuvumela ukuthi uchaze futhi uthuthukise i-abs yakho ukwandisa ukukhuphuka kwamaprotheni, ukunciphisa ukudla kwakho okunamafutha nokunoshukela nokwenza umsebenzi owenziwe owenziwe endaweni, ukunciphisa amafutha endaweni yesisu sakho futhi uvumele imisipha yakho ichazwe kabanzi futhi kuyabonakala.

Ngakho-ke, ukuqedela lolu hlelo lokudla, bona futhi izivivinyo ezi-6 zokuchaza i-abs, ephakanyiswe ngumqeqeshi wethu uqobo.

Ukudla okwandisa ubukhulu bemisipha

Ukudla okunconyelwe kakhulu kulabo abadinga ukukhulisa isisindo somzimba nokushisa amafutha esiswini yilawa:

• Inkomo, ikakhulukazi inkukhu eyosiwe kanye nebele le-turkey elingenasikhumba: zinamaprotheni amaningi futhi ziqukethe amafutha aphansi. Kodwa-ke, inyama ebomvu, efana nengulube noma inyama yenkomo, nayo ingaba inketho, mhlawumbe isuse amafutha abonakalayo;
• Inhlanzi nokudla kwasolwandle, ikakhulukazi i-tuna, i-salmon, i-trout noma izimbaza: ziqukethe amaprotheni amaningi afaka isandla ekukhuleni kwemisipha, ngaphezu kwe-omega 3, eqinisekisa impilo yemicu yemisipha;
• Amaqanda: ukudla okunothile kumaprotheni anenani eliphakeme lezinto eziphilayo, okukhona ngokusobala, okusetshenziswa kalula yimisipha. Ngakho-ke, kunconywa ukuthi udle okungenani iqanda elilodwa ngosuku, ngaphandle kwalapho kunabantu abanomlando we-cholesterol ephezulu, kepha ngubani ongadla okumhlophe kuphela;
• Ubisi nemikhiqizo yobisi, njenge yogurt, ushizi noma ushizi we-ricotta: ngomunye umthombo omkhulu wamaprotheni futhi imvamisa uqukethe usawoti ophansi, okugwema ukugcinwa kwamanzi. Kodwa-ke, kubalulekile ukugwema ushizi ophuzi ngoba unamafutha amaningi nosawoti;
• Soy: kuyindlela enhle yokuthola ama-amino acid enani eliphakeme lezinto eziphilayo ezinamafutha amancane, abalulekile ekwakhiweni kwemisipha. Izindlela ezinhle zokudla isoya ubisi lwe-soy noma i-tofu, isibonelo;
• Imbewu kawoyela, njengama-walnuts noma ama-hazelnut: acebile ngamaprotheni, kepha futhi aqukethe amakhalori amaningi futhi, ngakho-ke, kufanele udle kuphela izipuni ezimbili zamafutha omhlabathi.

Enye indlela yokuthola amaprotheni asezingeni elifanele emithonjeni yezitshalo ukuxuba okusanhlamvu nokusanhlamvu okufana nobhontshisi nelayisi.

Ngaphezu kwalokho, ukuze uchaze isisu esisheshayo futhi somise isisu, kufanele uphuze cishe izingilazi eziyi-8 zamanzi ngosuku, ngaphezu kwamanzi afakwa ngesikhathi sokuqeqeshwa, ukuvimbela amajaqamba, ukuthuthukisa ukusebenza kwezinso nokuqeda imikhiqizo ebangelwa ukuhlangana komzimba kwamaprotheni.

Isibonelo semenyu yokudla ukuze uchaze isisu

THE Inani eliphakanyisiwe lamaprotheni ngosuku yigremu elingu-1 kuyo yonke i-kg yesisindo, okungathi umuntu ongu-70 kg alingane, cishe ngokulingana:

Isu elihle lokukhulisa isisindo somzimba kungaba ukudla ama-1.5 amagremu wamaprotheni ngekhilogremu ngayinye yesisindo. Kepha lokhu kufanele kwenziwe kuphela lapho wenza umsebenzi omkhulu womzimba, ngaphansi kokuholwa ngumeluleki wezomzimba kanye nochwepheshe wezokudla, ukuze ungalimazi izinso.

Ukuqedela lokhu kudla, izithasiselo zamavithamini noma amaprotheni nazo zingasetshenziswa ngaphambi nangemva kokuqeqeshwa, kepha-ke, kufanele zinconywe ngudokotela wezokudla ukuze zikwazi ukuzivumelanisa nezidingo zomuntu ngamunye. Bona uhlu lwezithako ezisetshenziselwa ukuthola ubukhulu bemisipha.

Ukudla ukuze kuchazwe isisu nokwandisa isisindo

Ukudla okuchaza isisu nokwandisa isisindo kufanele kufane nokudla okwethulwe phambilini, kepha-ke, kubalulekile ukweqa isilinganiso somzimba somzimba ukuze kungabe kusabakhona ukusha okungadingekile kwemisipha. Ngakho-ke, amanye amathiphu abalulekile yile:

• Yidla njalo emahoreni amabili noma amathathu ukugcina imithombo yamandla yomzimba, ukuvimbela ukonakala kwemisipha;
• Yidla amaprotheni ngakho konke ukudla, usebenzisa ukudla okufana ne-curd, amantongomane noma i-tuna ukudla okulula phakathi kokudla okuyinhloko;
• Gwema ukuqeqeshwa ungadlilenjengoba iqeda izinqolobane zamandla futhi ibanga ukonakala kwemisipha ngesikhathi sokuqeqeshwa. Ithiphu enhle ukuthi udle ubhanana onembewu encane yamafutha kawoyela imizuzu engama-30 ngaphambi kokuqeqeshwa;
• Phuza ukuzamazama kwamaprotheni ngemuva kokuzivocavoca noma udle ibha yamaprotheni ngokushesha ukukhulisa ukukhula kwemisipha;
• Ukudla ipuleti lokudla1 ihora ngemuva kokuqeqeshwa, equkethe inyama noma inhlanzi + irayisi, ipasta, amazambane noma amaqanda ama-2 + izingcezu ezi-2 zesinkwa sokudla okusanhlamvu futhi okuhambisana nemifino.

Ngakho-ke, ukwandisa isisindo ngaphandle kokuthola isisu, kuyadingeka ukwandisa ukwanda kwe-caloric. Bona ukuthi mangaki ama-calories okufanele uwadle ngosuku ngokufaka idatha yakho kulesi sibali se-BMI futhi uthole nokuthi ungawanyusa kanjani amakhalori ngendlela enempilo ngale vidiyo: