Ukudla nemenyu yokuthola isisindo nokuzuza ubukhulu bemisipha

-Delile

• Izeluleko ze-6 zokuzuza okunempilo
• 1. Yidla njalo emahoreni amathathu
• 2. Faka amaprotheni ekudleni ngakunye
• 3.Dla amafutha amahle
• 4. Yidla okungenani izithelo ezi-3 ngosuku
• 5. Phuza okungenani u-2.5 L wamanzi ngosuku
• 6. Yenza umsebenzi womzimba
• Isampula yokunethezeka kwemenyu
• Okungafanele kudliwe
• Ungasifaka isikhathi esingakanani isisindo?

Ekudleni ukuze ubeke isisindo kufanele usebenzise ama-calories amaningi kunalawo owasebenzisayo, unconywa ukuthi udle njalo emahoreni ama-3, ugweme ukweqa ukudla, futhi ungeze i-caloric kepha ngasikhathi sinye ukudla okunempilo nokunomsoco, njengamafutha omnqumo, izithelo ze-smoothie, i-oats , ukwatapheya namantongomane.

Kubalulekile ukukhumbula ukuthi noma ekudleni ngenhloso yokuzuza isisindo, umuntu akufanele akhuphule ukudla okucutshunguliwe okunoshukela namafutha, njenge-coxinha, i-hamburger, ama-fries ama-french noma i-soda. Lokhu kudla kunothe ngoshukela namafutha agcwele, okuvumela ukwanda kwamafutha omzimba kanye nengozi yokuba nezinkinga zenhliziyo ngenxa yokwanda kwe-cholesterol ne-triglycerides.

Ukuthola ukuthi udinga ukufaka isisindo esingakanani, bona ukuthi isisindo sakho esifanele sisebenzisa ikhalityhulatha elandelayo:

Lo mshini wokubala usiza ukuthola ukuthi mangaki amakhilogremu owadingayo ukuze ubeke isisindo, kepha awazifanele izingane, abesifazane abakhulelwe, asebekhulile kanye nabadlali, ngoba ayihlukanisi inani lemisipha namafutha akhona emzimbeni.

Izeluleko ze-6 zokuzuza okunempilo

Ukuthola amafutha ngendlela enempilo kungaphezu kokudla nje ukudla okuningi noma ukudla ukudla okunama-calories amaningi.Okulandelayo amathiphu ayisithupha abalulekile kunoma ngubani ozama ukukhuluphala ngendlela enempilo:

1. Yidla njalo emahoreni amathathu

Ukudla njalo emahoreni ama-3 kubalulekile ukukhulisa ukusetshenziswa kwamakhalori usuku lonke futhi uthande ukuzuza kwesisindo, ngoba kunconywa ukuthi udle ama-calories amaningi kunalawo achithwa ngumzimba. Ngaphezu kwalokho, kufanele kugcinwe ibhalansi yansuku zonke enhle yama-calories avela kuma-carbohydrate, amaprotheni namafutha, ngoba lokhu kuvuna inzuzo yemisipha.

Ngalesi sizathu, kubalulekile ukuthi ungeqi ukudla ukugwema ukulimaza ukunikezwa kwezakhamzimba emzimbeni nokugcina amazinga anele eglucose nama-amino acid egazini, athanda ukuvuselelwa kwemisipha nokukhula.

2. Faka amaprotheni ekudleni ngakunye

Kubandakanya amaprotheni kukho konke ukudla kosuku kwenza amazinga ama-amino acid egazini aqhubeke usuku lonke, kukhuthaze ukululama okuhle kwemisipha phakathi nezinsuku zokuqeqeshwa.

Amaprotheni akhona ekudleni okufana nenyama, inkukhu, inhlanzi, amaqanda, ushizi nama-yoghurt, okwenza ukudla okulula okunenhlanganisela esebenza kahle njenge-sandwich yenkukhu noshizi nesinkwa sikakolweni noma ithosi enoshizi ne-yogurt.

3.Dla amafutha amahle

Imithombo yokudla yamafutha amahle njengamantongomane, amakinati, ukwatapheya, ukhukhunathi, uwoyela womnqumo kanye nembewu yizindlela ezinhle zokukhulisa amakhalori wokudla ngevolumu elincane lokudla. Ngaphezu kwalokho, la mafutha ayasiza ekutholeni isisindo semisipha futhi awavuseleli ukuzuza kwamafutha emzimbeni.

Ngakho-ke, ezinye izibonelo zokuthi ungakusebenzisa kanjani lokhu kudla ukufaka ibhotela lamantongomane esinkwa noma izithelo ze-smoothie, udle amantongomane okudla okulula, engeza isipuni esingu-1 sikakhukhunathi ku-yogurt bese wenza amavithamini e-avocado okudla okulula.

4. Yidla okungenani izithelo ezi-3 ngosuku

Ukudla okungenani izithelo ezi-3 ngosuku nokungeza isaladi yemifino esidlweni sasemini nesasebusuku kusiza ukukhulisa inani lamavithamini namaminerali ekudleni, okubalulekile ekusebenzeni kahle kwemetabolism kanye nokuzuza kwemisipha.

Izithelo zingadliwa zintsha noma ngohlobo lwamajusi noma amavithamini, futhi zingangezwa kokudla okulula noma njenge-dessert yesidlo sasemini neyasebusuku.

5. Phuza okungenani u-2.5 L wamanzi ngosuku

Ukuphuza amanzi amaningi nokuhlala unamanzi amaningi kubalulekile ukuthola imisipha, ngoba i-hypertrophy, okungukukhula ngosayizi wamaseli emisipha, kwenzeka kuphela uma amaseli enamanzi anele ukukhuphula ivolumu.

Ngakho-ke, kubalulekile ukuthi uqaphele futhi usebenzise ukusetshenziswa kwamanzi nsuku zonke, ukhumbule ukuthi iziphuzo ezithambile zokufakelwa nejusi akubalwa njengoketshezi lomzimba. Ngaphezu kwalokho, kubalulekile ukuthi ukusetshenziswa kwamanzi kwenziwe phakathi kokudla, njengokungathi kwenziwa kanye nokudla, kungahle kube nezinguquko enqubeni yokugaya ukudla.

6. Yenza umsebenzi womzimba

Ukuqinisekisa ukuthi ama-calories angaphezulu aphenduka imisipha hhayi amafutha, kubalulekile ukwenza ukuzivocavoca umzimba amahlandla ama-3 kuye kwayi-5 ngesonto, ikakhulukazi ukuqeqeshwa kwesisindo nokuvivinya umzimba okungeyona eye-aerobic. Umqondo omuhle ukubonisana nochwepheshe wemfundo yezomzimba ukuze kuboniswe uhlelo lokuqeqesha olufanele izidingo nezinhloso.

Isampula yokunethezeka kwemenyu

Ithebula elilandelayo libonisa isibonelo sokudla kwesisindo sezinsuku ezintathu:

Kubalulekile ukuya kwisazi sokudla ukuze ukwazi ukwedlulisa uhlelo lokudla olwenzelwe umuntu ngamunye, njengoba inani lokudla liyahluka kuye ngeminyaka, ubulili, ukusebenza komzimba kanye nerekhodi lobugebengu. Ngaphezu kwalokho, uma kunesidingo, isazi sokudla okunempilo singancoma ukusetshenziswa kwamavithamini noma izithasiselo zokudla okunempilo. Yazi izithasiselo ezithile ukuthola imisipha.

Okungafanele kudliwe

Kubalulekile ukuthi ukuzuza kwesisindo kwenzeke ngenxa yokudla okuhlukahlukene futhi okulinganiselayo, okugwema ukusetshenziswa kokudla okusetshenzisiwe okunothile ngoshukela noma amafutha agcwele. Okunye kwalokhu kudla kungukudla okulula, amasoseji, ubhekeni, imayonnaise, amasoso, amaswidi, iziphuzo ezibandayo, amajusi, amakhukhi, amakhekhe, ukudla okusheshayo, ukuthosa, phakathi kokunye.

Ukusetshenziswa kwalezi zinhlobo zokudla kungavuna ukuzuza kwesisindo ngenxa yokuqongelelwa kwamafutha emzimbeni hhayi ngenxa yokwanda kwesisindo semisipha, okuthi ngokuhamba kwesikhathi kungaletha izinkinga eziningana zempilo.

Ungasifaka isikhathi esingakanani isisindo?

Isikhathi esimaphakathi esithathayo ukuthola imisipha nokukhulisa isisindo cishe siyizinyanga eziyi-6, kepha ezinyangeni ezi-3 usuvele ubona ushintsho oluthile. Kodwa-ke, lokhu kuyehluka kuye ngomuntu, njengoba kuncike ekudleni nokuthi ngabe umuntu wenza umsebenzi womzimba othanda ukukhula kwemisipha. Thola ukuthi ungathola isikhathi esingakanani isisindo semisipha.

Bona amasu amaningi okwandisa isisindo esinciphile ngokubuka ividiyo elandelayo:

Okufanelekile ukuthi ukuzuza kwesisindo kwenzeka ngenxa yokwanda kwesisindo semisipha, esingatholwa ngokudla okunomsoco nokwenza okuvamile kokuvivinya umzimba, ukugcina umzimba uchaziwe futhi uphilile. Bheka amathiphu ayi-8 wokuthola ubukhulu bemisipha.