Kangakanani ukutya xa Kacha

Gcina nokutya okusempilweni xa kwindawo yokwenza umthambo ayikho ngaphantsi kubaluleke ngaphezu bahloniphe umthambo kwaye uphumle. Ngoko ke umbuzo: ukuba adle indlela swing nini, siyasebenza kakhulu kwabo baza ukuba bafumane ubunzima kwezihlunu. Ukuze bafumane ubunzima kwezihlunu, ufanele wazi ukuba ngexesha umthambo emzimbeni wakho kufuneka isixa elaneleyo izondlo eziya amnike amandla ukuba akwazi ukoyisa umthwalo.

Sigqiba ukuba ukwazi ukuba badle indlela swing nini, kuyo nayiphi na imeko, akunakubakho ulambe ku ejimini. Kuyimfuneko ukuba adle ngaphambi kokuba Amazing.

Ezi ngcebiso zilandelayo baya kukufunda kuwe ukuba udle njani ilungelo xa wakhuph '.

Isiseko ngesondlo - protini.

Kuba ukukhula kwemisipha eziyimfuneko protein idayethi kufuneka zisekelwe mveliso zilandelayo: eyenkomo, inkuku, intlanzi, iindidi iimbotyi, iiproteins olungumgubo lithi ligxininise khona. On top of kubo ezisezantsi okunamafutha kunye neemveliso zobisi ephantsi-fat - itshizi, ubisi, itshizi kunye iyogurt. Kufuneka ukulawula ukuthathwa protein - 2 grams ikhilogramu bodyweight nganye. Ekubeni umzimba awunako ukufunxa isidlo nganye ngaphezulu kwe 30-40 iigrem protein, yonke izinga imihla eya kuthunyelwa nge-5-6 imisitho.

Yitya carbohydrate ngaphezulu.

Ukuqwalasela imigaqo adle indlela swing nini, kufuneka ukhumbule ukuba mthombo uphambili carbohydrate umzimba wakho kufuneka ube okuziinkozo, imifuno, iziqhamo kunye imixutywa ekudleni powder. Xa ukungabikho okondeleyo carbohydrate yokudla umzimba uqala ukusebenzisa inyama yakho izihlunu njenge "amafutha". Ngoko ke, lonke uqeqesho yakho iya kuba lilize. Kuyimfuneko ukuba ukukhetha imveliso apho carbohydrate ngaphezulu. Kokuba ezicujiweyo iitapile, ipasta, irayisi, keyiki, zeerasintyisi, nobusi, oatmeal cookies, muffins, iibhanana kunye nama-apile ezivuthiweyo.

Calorie - njengomba ekukhuleni kwezihlunu.

Qaphela ukuba kufuneka bafundiswe olu lwimi calories ngaphezu uchitha. ukukhula Muscle obandulela sifuna igalelo amandla. Ngoko ke, izihlunu akuyi kukhula ukuba ukulungele calories ngaphezu inika otya ngayo. Isiphumo zihlunu ukwanda abaninzi ngokusekelwe ukufunyanwa calories kwemfuneko emzimbeni. Ukuba izihlunu musani zahluma, emva kokuba ukuzilolonga onzima, ungadibanisa kwizidlo mihla esinye 100 grams carbohydrate, okoko nje isiphumo iyavezwa.

ukutya ezahlukahlukeneyo.

Kubaluleke gqitha xa isigqibo ukuba ndandazile njani xa ingqondo yam kunyikima ukuba akunakwenzeka ukuba akhule isihlunu kwi ukutya, apho endaweni mveliso zendalo uya kuthabatha emigutyeni, kunye iiminerali neevithamini ku iipilisi. Zokudla siyazi ukuba ukudla zesityalo ziqulethe phytochemicals ube iipropati antioxidant. Bathi izifo, ukomeleza amajoni omzimba, yokungenelela iintsholongwane. unotshe kwiimveliso olungumgubo izinto ezinjalo. Amava abonisa ukuba kwiindawo ukutya kakuhle zendalo, izihlunu ngobuninzi uyala ukuba zikhule. Le menu mihla kufuneka ibandakanye servings ubuncinane ezithathu imifuno kunye neziqhamo kakhulu. Ebusika, ifakwe kwi iyogathi (cocktail protein okanye isidudu) fresh emkhenkceni amaqunube, ubobo, iiblueberries, iziqwenga umxoxozi. Nge pasta kunye nerayisi othululwayo yathamba ikhaphetshu, amakhowa kunye iipepile ezinqunqiweyo itswele. amaxesha enye okanye ezimbini ngosuku adle inxalenye enkulu isaladi yemifuno ngeoli yemifuno.

Nutrition emva umzimba.

Ukuze siqonde ngokupheleleyo ukuba adle njani xa sokujingajinga, kufuneka wazi ukuba lo msebenzi ultra-kakhulu kwandisa nokukhululwa emzimbeni, nto leyo ibangele ukuba ukutshatyalaliswa kwezihlunu kwezihlunu. Ezi hormone uhlala khona uxinezeleko luvo okanye ngokwasemzimbeni. Ngoko ke, ngokukhawuleza emva kokuphela uqeqesho kufuneka utye iicarbohydrate "fast". Ukuze wenze oku, bagels kufanelekile, oatmeal cookies, zeerasintyisi, nobusi. Buyela kwigumbi yangasese kufuneka ityiwe kwekilogram mizimba yabo 1.5 iigram carbohydrate nganye. Ke ukuba protein, ngoko ungasetyenziswa yaluthuli, kule fomu ngayo ako kakuhle imisipha udiniwe.