Isondlo esifanelekileyo ukunciphisa umzimba oyindoda

Ngokutsho Ministry of Health, inani lamadoda kutyeba kwilizwe lethu liye kabini kule minyaka ingamashumi amabini idlulileyo. Intabalala yokutya ophezulu osidingayo kunye nokufumaneka kwayo, sinciphise umsebenzi ngokwasemzimbeni - izinto ezabangela ukuba ekusasazekeni bafa esi sifo, bephethe amanani manani Russian kunye US. Oogqirha isandi alam, abathi ikwimeko entle emzimbeni namhlanje nje ephawulekayo, kodwa kuyimfuneko. Inkoliso yabantu ngempumelelo, kungakhathaliseki ukuba yindoda, kufuneka ibe lo mkhuba mihla, ukunamathela indlela yokuphila esempilweni. Izazinzulu zithi ukuba Isondlo esifanelekileyo amadoda ukuba ukunciphisa umzimba ludlala indima ngakumbi kunokuba kwabasetyhini. Amavila rhoqo ihambisa abameli oyindoda womelele ukungakhululeki ngokweemvakalelo, oko unobangela phantsi nokuzixabisa. Kwakhona ngumthombo yeengxaki ezinxulumene ne izigulo ezinzulu sentliziyo kunye nezinye. Kodwa indlela ukutshintsha indlela otya ngayo ngokwesiqhelo? Yinto eyaziwayo ukuba ekunciphiseni abantu ukuba babe izidlo eziyingozi kunye enzima, osidingayo ukudla imihla ngemihla osetyenzisiweyo ayikwazi ngaphezu 1600-1800 kcal, kunye nemfuneko zidle ubuncinane 4-5 ngosuku iinxalenye ezincinane kwi menu.

Ndifanele khetha ukutya olomeleleyo ngesondo, ukuba unciphise umzimba ngaphandle yindlala

Madoda, ngokuchaseneyo amanenekazi, enkosi awohluke ngesakhiwo lomzimba, kulula kakhulu ukuba unciphise umzimba yaye kunzima ukuba mkhulu. iinkqubo termolipoliza (amanqatha ukutshisa) kuvela kubo akakhawulezi ngokwaneleyo, kwaye ukuguqulwa carbohydrate zibe izihlunu amanqatha olucothayo kakhulu. Oku kunceda ukufezekisa iziphumo ezibonakalayo ngokukhetha ukutya efanelekileyo umzimba. Ekhaya, amadoda ngokwaneleyo ukuze kucutheke isiqulatho caloric yokutya ngemihla ka-10-20 epesenti ukuya umzimba ukuvelisa amandla baqala ukusebenzisa oovimba yalo nenqatha lakhe. Ke into eninzi sex sinamandla beluthandabuza izidlo, ukubala ukuba likhoboka ukuze kwehle ubunzima sicacisa umsebenzi obhinqileyo. Abantu abakhetha uqeqesho ezemidlalo, njengoko into ephambili ngayo umzimba. Noko ke, musa ithathele ingqalelo ukubaluleka ilungiselelo ngokupheleleyo umzimba calories. Ukutya ngokusempilweni ukuba amadoda ukunciphisa umzimba kukhuthaza inqanaba eliphezulu yokucolwa emzimbeni, esiza ngempumelelo Yodilizwa amafutha, kuba negalelo ulondolozo kunye nokomelezwa izihlunu. Rhoqo ukutya iinxalenye ezincinane ukutya kwenza kube lula ukuba uzive ngendlala buhlungu kwaye ubunzima bomzimba kakhulu. Inkqubo umbane kakhulu afanelekileyo amadoda ukuhla kancinane ukutya caloric lo gama kwangaxeshanye, kusakhiwa kwemisipha mass umthambo rhoqo. Yokudla ngokukuko besini ngokomelela, iingcali abaninzi bakholelwa neprothini.

Izinga ngemihla iiprothini, amafutha kunye carbohydrate amadoda elwe

Iyonke caloric eyanele ukuba umntu ochithe emini ehleli e-ofisini yakho okanye ukude nekhaya kwi-computer, kukho malunga 1500-1600 kcal, kunye namadoda abo abe imisebenzi esebenzayo ngokwasemzimbeni okanye kwezemidlalo, le parameter angandiswa ukuya ku 1800-2000 kcal. Rich ngakwicala leeprothini unikezelo zeesekethe (isixa protein leyo 25-30 ekhulwini osidingayo wobhaliso), sakubanako ukunyusa isantya nethe nokunciphisa ukutya caloric 90-100 kcal ngosuku. ukusetyenziswa awoneleyo protein yezilwanyana kunye imvelaphi yemifuno kunceda nje ubunzima bomzimba, kodwa ukunqanda ukudayela yayo ngesantya kwimeko yokusilela ekutyeni. Olufanelekileyo isondlo Ukudla umntu, onqwenela balahle wayedla abangaphezu kwemfuneko kunye nokugcina japan iquka 25% protein, 15% amanqatha 60% kade, carbohydrate trudnousvoyaemyh. Ukusetyenziswa imfuneko mihla le protini (abantu abaqhelekileyo - 1-1.5 g kg ubunzima bomzimba, kunye neembaleki abafuna ukuphucula kunye isiqabu kwezihlunu nganye - 2-2.5 g) uphucula rate metabolic, ukuncipha ukutya nokomeleza imisipha. Ukongeza, kwakhiwa izihlunu ubunzima inceda aqhumisele ngamanqatha ngakumbi ngendlela eyiyo kwaye ulungise ubunzima ngempumelelo.

Zeziphi imveliso kufuneka ukhethe imenyu?

ukudla protein ukunciphisa umzimba kufuneka zibe kumgangatho ophezulu, kunye isixa ubuncinane inyama ezityebileyo (yenkomo, ibele iinkukhu - yenkukhu okanye Turkey), abemi iintlanzi nolwandle, iimveliso zobisi, amaqanda kunye neenqoba. Of fat kuzisa kuphela inzuzo unsaturated okunamafutha acid (okunamafutha acid). Kukhethwa inikwa kutya yokutya aphezulu omega-3 fatty: iintlanzi zolwandle (salmon, tuna, bass ulwandle, sardines, njalo njalo). Ukongeza, imithombo kwamafutha kubalulekile bakhonza kwezidumba, amandongomane, ubisi kunye nezinye iimveliso. Isixa carbohydrate ngexesha ziingcali ilahleko ubunzima ukucebisa ukunciphisa, kodwa hayi ecaleni kwezondlo ebalulekileyo. Ezi zinto ke njengomthombo wamandla, ukuze carbohydrate ezinzima kufuneka zibandakanywe ekutyeni ngemihla: iindidi ipapa, isidudu (buckwheat kunye oatmeal), irye isonka, irayisi esimdaka, nobusi. Sebenzisa ngcono kwisiqingatha sokuqala lemini. Namandla ukuze ukuphepha ukunciphisa umzimba kuthiwa ilula: isonka esimhlophe namakhekhe, iiswiti, sawo kunye sodas. Phindwe carbohydrate "fast" iingcali athwale utywala. A ukutya okunezondlo ukuba amadoda ukunciphisa umzimba kufuneka ibe utywala, iiwayini amnandi ezinqatyisiweyo kunye utywala ukusuka neetoti. Lovers bahlale nabahlobo phezu iglasi ugwebu "live" usenokuziva baphathe ngokwakho ukuya ethekweni, kodwa amaxesha hayi ngaphezulu kwe 1-2 ngeveki.

Kwincindi, i iivithamini ezininzi neetyuwa

Imifuno ifayibha, normalizing iinkqubo sokugaya emzimbeni, kufuneka abandakanye ekutyeni abantu licwangcisa ubunzima engaphezulu. Yokuba osidingayo-free, kodwa ukunika imvakalelo ehlala ihleli kuhluthe, ukukhuthaza inkqubo nyulu umzimba. Ngamandla ukuba amadoda ukunciphisa umzimba, njengoko kucetyiswe WHO, kufuneka ibandakanye yonke imihla 38-40 iigrem ifayibha. It zizityebi iinkozo engekalungiswa (buckwheat, irayisi emdaka, kunye nengqolowa), imidumba (ertyisi, iiertyisi, neentlumaya, neembotyi), imifuno kunye neziqhamo (Ixolo leyo ibandakanya fibre), iimbewu (iflakisi, ithanga kajongilanga) namandongomane. Iinkokeli kwi umxholo ifayibha 100 g imveliso nganye zezi: bran (irye, oat nengqolowa) - 44 g; imidumba - ukususela ngowe-7 ukuya kwi-15 g; isonka sengqolowa yonke - ukususela ngowe-7 ukuya kwele-9 g, kunye nokutya okuziinkozo - ukususela-8 ukuya kwi-10 g Ukugxininisa non-okunesitatshi "izipho semvelo": isipinatshi, kale, broccoli, kwaneekomkomere, ama-apile eluhlaza kunye neziqhamo zesitrasi, umxoxozi, nabantwana kunye neminye imithombo iivithamini kunye neetyuwa kuya kunceda kuwanelisa umzimba kunye nala macandelo kubalulekile, uya kongeza amandla kunye nokuphucula nezifo.

Ubukhulu kunye nenani servings amanzi

Ukususa ubunzima extra, kufuneka ukuba unciphise ukutya andizidlanga. Ngokuba amadoda iindwendwe uvunyelwe ukuba ningadli ngaphezulu kwama-250 ml esityeni yokuqala, 150 g isaladi okanye okuziinkozo, 100 g intlanzi okanye inyama. Osidingayo okulula zabo mayingagqithi 150-200 kcal. I eziphezulu ezintlanu Ukutya okunempilo ukuze anelise ngokukhawuleza indlala ayibandakanyi iitshiphusi, ukutya ngok cookies, kunye neebhanana, itshokolethi emnyama, amandongomane, cottage itshizi kunye namaqunube, isonka rye isonka kunye iqhekeza webele yenkuku ebilisiweyo kunye isilayi cucumber okanye lettuce. Ngu umthamo undershot (ngaphandle iziqhamo kunye nemifuno), umlinganiselo 100-200 Xa ukutya okunezondlo amadoda efuna ukunciphisa umzimba, indima ebalulekileyo edlalwa umlinganiselo wamanzi okusela yonke imihla. amanzi Pure ngaphandle gas kufuneka kusela rhoqo kangangoko, iilitha ubuncinane 1,5-2 yonke imihla. Kuyanceda ukukhawulezisa ukutya kushukumisa ukwetyisa ngokwandisa isixa ifayibha, kuphucula inkqubo lipolysis (yokuwa okunamafutha). Amanzi iqulathe akukho calories kwaye neutralizes ingqiqo yindlala lobuxoki, xa umntu liyi- onxaniweyo. 150-200 ml amanzi okusela ukutya, amadoda ukunciphisa ukutya yaye kudla ukudla ngaphantsi.

iindlela zokupheka

Ukutya ngokusempilweni ukunciphisa umzimba (amadoda) ibe ezaziqhutyelwe ekhaya, iimveliso otvarivaya, wabalungiselela isibini, xa wapheka okanye yathamba. Zezipho indalo kubhetele ukwenza salads ezintsha okanye smoothies, cocktails. Isixa ityuwa ngexesha lenkqubo yokwakha wobugcisa zokupheka kuyimfuneko ukunciphisa ngokongeza ziikristale zayo ezininzi okanye ukutshintshwa incindi ikalika (yelamuni), nobulawu, imifuno eyomileyo.

Running ukunciphisa umzimba

Ukunciphisa inani caloric kangangoko kuyimfuneko nokulungelelanisa namandla ukuba amadoda ukunciphisa umzimba, ukusombulula ingxaki umzimba ngaphandle imidlalo nzima. Loo indlela ehlanganisiweyo ukunciphisa ivolyum umzimba, kugxininiswa nomthwalo optimum physical yeyona ndlela iphumelelayo ukuncipha. Xa usenza imithambo nsinya izihlunu, nto leyo ekhokelela ukuba ukwanda kwinkcitho lweekhalori, baqhumisela umthamo otyebileyo ngakumbi. Kwindawo BMI aphezulu okanye ubunzima bomzimba ngaphezulu kwama-90 kg, kwaye umntu phezu kweminyaka eli-45-50, uboniswa ehamba Ungabambiseki okanye ehamba ngaphandle kwaye ukubaleka akuvumelekanga, njengoko oko kunokubangela umonakalo amalungu amadolo. Obengo, ukutya okunempilo ukuze ilahleko ubunzima ngenxa yabantu, ukubaleka kunye nomthwalo ngokwenyusa kancinane ukusuka ngonyawo lonwabu ukubaleka ukuba isantya eliphakathi kwaye olunzulu accustom umzimba ukufumana futhi zisebenza kilojoules, nenqatha etshayo impumelelo. sisiqhelo kuzo kwamnceda kwi parameters emzimbeni, nemeko izihlunu kunye umzimba uphela.

"Iityhubhu 'Kwinkokheli ZakwaLizwi ukusuka press

Ukuze kuphunyezwe okulungileyo ngokupheleleyo oluntu kunye ukukhululeka ukuba umntla, oko kuyimfuneko kuqala ukuze aququzelele i rhoqo, ukutya okunezondlo ukunciphisa umzimba. Kuba abantu, kukutshintshatshintsha press, ngokuqhelekileyo ngokuphakamisa umntla ukusuka kwindawo ekuthanda. iintshukumo ezifana ukunceda aqhumisele zixhaphakileyo phakathi kwabantu uhlobo ngamanqatha - esiswini. Ukusebenzisa 20 isenzo esinjalo kunokwenzeka ukuba zibaswe malunga 7 calories. Besisu izihlunu abaqeqeshi bacebisa ukuba ukulayisha izihlandlo ezingaphezu kwama-kathathu ngeveki, abanike ukuphumla ngosuku. Emva 15-20 kophindo ube wena yinto elula, kufuneka nzima mpathombi ngokongeza iintsimbi (dumbbells kunye olwandisa).

Amacebiso abanamava

Kubalulekile ukuba ukutya ekunciphiseni amadoda ngokupheleleyo. Kufuneka uthambise abantu, angavumeli ukuba nditye. Ukutya ukutya okunempilo, indoda kufuneka kugcinwe imigangatho awoneleyo amandla, ngaphandle kokuba calories kwemfuneko. Yavalwa eqhotsiweyo ukutya okuneziqholo, pickles kunye ndatshaya yehagu, sausage, ham kunye ayi, mayonnaise kunye neemveliso okugcinwe. Kuyimfuneko ukuba kukunciphisa isixa yeswekile okanye ingabandakanywa kwizidlo. Ngexesha ilahleko ubunzima kubhetele ukulibala malunga ukubhaka confectionery, ukutya ngok dessert ophezulu osidingayo. Kufuneka ukutya ezahlukahlukeneyo ukuba inkqubo ukuncipha akudali diskfomforta. Umzimba ngokukhawuleza kakhulu ithi kusetyenziswa ukutya elungeleleneyo, nto leyo eya kukunceda nje ukuba alahlekelwe ngempumelelo ubunzima, kodwa ixesha elide ukugcina iziphumo ekufikelelwe kuzo.