Amafutha, iiprotheni, izakha

Kwihlabathi lanamhlanje, abantu ukubingelela abazana zabo, abahlobo okanye izalamane yokuzalwa, enqwenela izinto 3 kuphela: ulonwabo, impilo kunye nemali. Ngoko ke igazi. Noko ke, sinako zoba kwisigqibo esibalulekileyo sokuba yonke into igcinwe kwiseli enye - luyaphilisa.

Ngaphandle abantu zempilo ayikwazanga konwaba okanye wenze imali. Kwaye ngoko ke kubalulekile ukuba iphonononge ubulunga ngokwempilo yabo, lukhulu ukuze ugcine, ekubeni kunye nomzimba yabantu bangafumani abaselula kunyaka ngamnye, kodwa koko, le ukwaluphala, yaye le nkqubo kunqandwa.

Kubalulekile ukucinga ngayo lo mbuzo, kuba abantu abaninzi hayi ngokupheleleyo wazi ntlekele. Gada impilo - ukuba baye ekliniki yonke imihla, ukuba ahlale khona, nifunge nooninakhulu ubudala. Oku wenguqulo kuphosakele ngokupheleleyo!

Ukuzigcina ungumqabaqaba yakho ibandakanya isethi izenzo. Ubukhulu becala - zezemidlalo kunye nesondlo. La macandelo mabini ezibalulekileyo kukunceda ukuba ugcine ulusu yoluntu kunye namaziko lwangaphakathi zikwimeko elungileyo, kwakunye ukunikela sempilweni entle, nto leyo ibaluleke kakhulu ngenxa yomphefumlo nawuphi na umntu.

Wonke, ukuba ufuna ukuba ngcono, ukuphucula rhoqo kwaye uqeqeshe amandla akho.

Kuthiwa imikhwa ezintsha unako 'ukukuqhela "iintsuku ezingama-21. Oku kuyinyaniso. Ndiyakholwa ukuba imikhwa ezitsha lula ukuba 'siqhelane "xa bevelisa ngokwabo kwaye nabani na. Izizathu ezo kakhulu ezinamandla - le ngokwethu. Ukuqonda le ngxaki linyathelo lokuqala ekuphuculeni umgangatho wobomi babo.

Ndiza kukuxelela ngemigaqo lubalulekileyo yokuphila esempilweni, nto leyo yanceda ukuba ukuphucula impilo yabo.

amanzi

Eyona ibaluleke kakhulu ukutya okunempilo - yinto ukulingana amanzi. Ngoku kukho ezininzi kwezicelo mobile, nto leyo ayisayi kuvumela ukulibala ukuba lixesha lokuba usele iglasi yamanzi. Ezi zicelo afaneleka kakuhle abantu osoloko ngokukhawuleza yaye akazange abe nexesha.

Eyona nto ibhetele kusela amanzi, kunokuba ikofu okanye iti, ngokuba amanzi hlantswa umzimba ityhefu yaye sinika umzimba entsha. A ikofu neti ukuba imeko umva, oko kukuthi, yayikukuphuphuma amanzi emzimbeni wethu.

Umlinganiselo BZHU

BZHU lithetha "iiproteni, amafutha, silambile." On yonke imveliso ukuba unako ukuthenga evenkileni, le ratio kubhaliweyo.

Ezi izinto sisiseko umzimba womntu. Ukuswela nayiphi na kwezi zinto kungakhokelela ekubeni iziphumo ezingalunganga. Ngoko kuyimfuneko ukwazi izinga yokusebenzisa nganye.

Iproteni wenkqubo yinxenye ebalulekileyo ekudalweni iiseli kunye nezakhiwo ezibumba onke amalungu kunye neenkqubo zomzimba. Ngoko ke, emva kokuba nokuqeqesha abantu kufuneka neprothini ukwakha izihlunu ezimashakeleyo. A isixa esikhulu protein equlethwe imveliso zilandelayo: eyenkomo, inyama yenkukhu, inyama yehagu, pipi, intlanzi, inyama yenkomo, amaqanda, cottage itshizi, itshizi, amandongomane, imidumba kunye neenkozwana yonke.

Ezi mveliso kufuneka abekho ezityiwa nawuphi na umntu. Ukuze ukwazi ukuba kufuneka kangakanani ukusebenzisa iiprotini, esibala izinga ukusetyenziswa.

Izinga kubantu nentshukumo ephantsi: 1 kg = 1 g protein.

Izinga kubantu umsebenzi avareji emzimbeni (amaxesha 3-5 umthambo ngeveki): 1 kg = 1.5 g protein.

Izinga kubantu umsebenzi ophezulu emzimbeni (amaxesha 5-7 nganye umthambo ngeveki): 1 kg = 2-2.5 g protein.

Ungasebenzisa izibonelelo ezahlukeneyo online ukufumana isixa of iiprothini iimveliso. Inani BZHU ngokuqhelekileyo ezibhaliweyo iimveliso ngendlela ekrwada, ngamanye isiqulatho babo kumalungiselelo ungahluka. Oku kuyinyani ngakumbi okunamafutha.

Amafutha banoxanduva i "Indawo" amandla emzimbeni. Ngaphandle kwabo, umzimba womntu isasebenza. Akwenzeki ukuba ecaleni ngokupheleleyo kwamafutha ukusuka yokudla. Amafutha zinceda umzimba wethu, kwaye ngoko ke kubalulekile ukuzisebenzisa. Kuba imeko eqhelekileyo zesidima sobuntu kudliwe ubuncinane '30 amanqatha ngosuku, okanye uqale iingxaki eluswini, iinwele kunye nezikhonkwane. UNorma isekho yaye ibalwa ubunzima lomntu.

Kulungile: Ubunzima umntu / 2.

Oko kukuthi, ukuba ubunzima yam-70 kg, izinga = 35 iigrem kukutyeba, kodwa ukuba ubunzima 55 kg, izinga = 30 iigrem ngamanqatha kunjalo!

Kubalulekile ukwazi ukuba kukho aluncedo (unsaturated) kunye nokubi (ifumile) amafutha. Abaninzi baye beva malunga ebizwa ngokuba "fish oil." Le oli luncedo, nto leyo ikwabizwa ngokuba omega-3. Efunyanwa kulo nayiphi na intlanzi. amafutha mpilweni ukuze akhuthaze ukuyilwa egazi yegazi ezibangela ukuhlaselwa yintliziyo, ngoko kufuneka uzikhusele wena ekusetyenzisweni kwabo. Bona afumaneka oyile (ikhokhonathi, ibhotolo, ioli yesundu, ikoko), kwakunye inyama. Ukuba ukunciphisa ukutya amanqatha ifumile, impilo-ntle ngokuphawulekayo ngcono.

Carbohydrate - umthombo wamandla. Ngaphandle carbohydrate ngeke imikhosi ukuba kokuthatha naliphi na inyathelo. Kukho carbohydrate alula nanzima. Umahluko kukuba carbohydrate ezintsonkothileyo kancane zifunxe yi umzimba, nto leyo enika ukuba amandla ixesha elide. Umzekelo, buckwheat, oat, nerhasi, amazimba isidudu, ipasta neetapile ziqulathe carbohydrate ezintsonkothileyo. carbohydrate ukuba zifunxe ngokukhawuleza bafuye iswekile yegazi, nto leyo ekhokelela ukuba umzimba uqalisa badinga ukutya ngokukhawuleza kakhulu ekusetyenzisweni carbohydrate ezintsonkothileyo.

Abantu abaninzi bafumane ubunzima ngenxa carbohydrate, ngoko ke kufuneka ukuba uyazi izinga yabo yokusebenzisa ibe.

KwiSithethe ebekwe ubunzima: 1 kg = 2 g ekudleni.

Elwe Kulungile: 1 kg = 1.5 g carbohydrate ngaphantsi, 1 g ekudleni.

Ukwala yeziselo esezibhotileni, incindi kunye kwisigcinakaliso

Lo mgaqo kubalulekile kuba neziselo data ziqulethe izixa ezikhulu machiza ukuba mabi umzimba yaye ulonakalise. Ngoko ke, ube sowuyisusile kukhokelela ekuphuculweni impilo yakho.

Ukungaphumeleli nemikhwa emibi

Ukusela kunye nokutshaya - neentshaba ngomntu wonke. Abantu abaninzi abathanda ukuba udandatheko umdiza okanye usele iibhotile ezimbalwa yotywala ngemini. Lo mgaqo kuthetha ukuyekwa epheleleyo wokutshaya, hayi kakhulu uyalahlwa epheleleyo zikroboka. Ngokutsho izifundo ezininzi, iglasi yewayini elibomvu yonke imihla kuzisa iingenelo ezininzi umzimba. Kukho iindlela ezininzi zokunyanga zizifo ezahlukahlukeneyo ngoncedo iwayini okanye utywala. Ngoko, ukulahlwa ngokupheleleyo yokusela - lo ngumbuzo impikiswano. Nangona kunjalo, kubalulekile ukwazi uthabathe ingqalelo into yokuba utywala iqulethe eninzi calories ezithintela umzimba. Ngoko ke, ukuba usukelo lwakho - kwehle ubunzima, kuyimfuneko ukuba lokwala utywala.

ezemidlalo

Kuphela ukutya okunempilo abusayi iziphumo ezibalulekileyo. Kufuneka ukudlala imidlalo ubuncinane amaxesha. Isibini amaxesha ngeveki ukwenza imithambo kuba onke amaqela imisipha, ukuze umzimba uzive "zingaphila". ngenxa Zininzi kakhulu umzimba ngenxa yomsebenzi okanye ezinye iimeko, kufuneka ukuba anyakaze, kungekhona ukwenza iingxaki zempilo enkulu ngenxa zokuphila amavila. Njengoko isisho, "intshukumo - injini kwenkqubo" yaye "isindululo -. Ubomi"

Ngoko ke, nantsi ke Yoga kakuhle okanye ukuzilolonga rhoqo, zonke ezo ntoni esikolweni kwiiklasi physical education.

Yaba inqaku intshayelelo malunga ukutya okunempilo kancinane malunga nemidlalo. Mna ke ndibiza ngokugcinwa le migaqo. Noko ke, ukuba ufuna ukutshintsha ubomi bakho uze uqhubeke, kubalulekile ukuba uzame ukuqalisa noku.