Ukudla protein-amanqatha ukunciphisa umzimba: imigaqo esisiseko, le menu kunye neziphumo

Ukuza kuthi ga ngoku, le ukutya protein-amanqatha zithandwa kakhulu. Ngalo ungenza nokuba ukulahla ubunzima inkulu ngaphandle nawuphi na umonakalo kwimpilo yakho. Ngokwahlukileyo koko, uya kuvakalelwa ukuphazamiseka okukhulu amandla kunye namandla amakhulu. Ukuqwalasela zonke imigaqo ukutya okusempilweni, uya ngcembe kuqala phawula indlela ukufumana umzimba amaphupha akho.

Effects on emzimbeni

Enyanisweni, le ndlela ayikho eyahlukileyo kakhulu kwezinye iindlela ukululeka weight. Kodwa khangela zonke iinkcukacha zayo ukuze ubone ukuba balindelwe umzimba wethu.

Eyona yokuqala ibalulekileyo kukuba ukudla ibandakanya ukunciphisa ubungakanani ukutya ekudleni. Esi sisizathu sokuba ubunzima aqale ukunciphisa ngenxa ekupheliseni kwamafutha amaninzi kwiindawo kwingxaki ezimpundwini, imilenze, amacala kunye isisu.

• Lo mthombo uphambili wamandla engenayo kwi umzimba uba amanqatha, leyo ikhawulezisa i nokudinwa le ndlela sele ilondoloza glycogen umzimba lwasemoyeni.
• Protein-ukutya okunamafutha ngenxa yokukhunjulwa kwayo efanelekileyo kakhulu kwandisa kweelana kumzimba, kwakunye amandla akhe kunye nokukwazi ukumelana iimpembelelo ezimbi kokusingqongileyo.
• Ngokuthe ngcembe uya phawula indlela ubunzima bakho iqale ukubuyela esiqhelweni. Kwi efanayo abantu ixesha onesifo ndandityebe ngokugqithiseleyo, qala ukuncipha. Kodwa abo babengakwazi bafumane ubuncinane i siqalo abaninzi, phezu koko, ukuba bafumane ubunzima. Ngoko ke, singatsho ngokuqinisekileyo ukuba ukutya protein-amanqatha efanelekileyo ngokupheleleyo wonke.
• Ukongeza, umsebenzi oluhlaziyiweyo onke amalungu kunye neenkqubo zomzimba, nto leyo plus yayo ezicacileyo.

Noko ke, elinye kuphela isandla ukuze kubonakale ukuba ukudla ugqibelele ngokupheleleyo. Eneneni, kude onke amandla bakuqhele ukudla okunjalo. Akukho lula kakhulu ukuze bazisunduze wena wekhabohayidreyiti zakho ozithandayo. Abanye abantu, sikhokelwa yimigaqo eli gunya, aqalile uqaphele kabi esiswini, kwakunye buthathaka, rhoqo isiyezi kunye oluthile umzimba.

Namhlanje, uyakwazi uve isixa esikhulu zombini ingxelo akhabayo kunye navumelanayo. Ungafumana okuninzi ukugxekwa ngenxa yokuba akukho lula ukuba ahlale ukudla okunjalo. Kodwa abo Sakwazi ukuzoyisa yena, bafumana nje ubunzima ngamaphupha abo, kodwa yaqhayisa i imeko obalaseleyo yempilo. Izazinzulu zikholelwa ukuba ukudla okunjalo - yinto isisombululo ilungele labo bantu abafuna ukuba i kwemisipha mass umxhelo ngaphandle kokusebenzisa aids.

ukudla Avumele

Ukudla protein-fat ekucetyiswa ukunciphisa umzimba ziquka ukutya kangangoko ezityebileyo iiproteins ukutya kunokuba. Kulo mzekelo, iikhabhohayidrethi kunye neswekile enciphisa kakhulu. Kodwa ngaphandle ngokupheleleyo kubo ekutyeni ayikhuthazwa. Kubalulekile ukufunda indlela yokubona ukulingana.

Ngoko ke, cinga ngoko kwathethwa uhlobo kwamafutha edliwayo. Iingcali bacebisa ukuba zincede zikhethe inyama okunamafutha kunye nentlanzi, kwakunye namanqatha kunye ndibutyabeke ngomswane.

Kuba protein ukudla kufuneka ibandakanye amaqanda, kwakunye iintlobo ngeentlobo iimveliso zobisi okunamafutha aphezulu. Hi ndlela leyi, yonke imihla, udle amaqanda malunga ezintlanu ukuya kwezisibhozo.

Kodwa carbohydrate kufuneka aphathwe ngokuqaphela ngakumbi. Kwakhona, azikho izinto ezingavumelekanga. Kodwa azinyine babo kufuneka. Ngexesha lokudla uvumelekile ukuba badle wambi izixa ezincinane zemifuno, ipasta kunye nesonka.

Kodwa ukusuka iswekile, iziqhamo, namaqunube, zebhotolo kunye nokutya okuziinkozo kufuneka ukunikezela i okulungileyo. Bakhokelwa uluhlu lwezi mveliso kwaye yenza otya ngayo. Noko ke, kuyo nayiphi na imeko ukuba wenza self-msebenzi. Qiniseka ukuba ubonane nutritionist kwaye isigqibo kunye. Ngapha koko, mhlawumbi nje awukwazi ukusebenzisa le ndlela.

Ingaba ikhona Izimo

Qaphela ukutya okunamafutha kukuninzi akakwazi kusoloko emzimbeni wakho nempembelelo entle. Ngamanye amaxesha ukusetyenziswa kwayo ikhokelela neziphumo ezibi kakhulu. Protein-ukutya okunamafutha, ukubuyekeza apho uyakwazi ukufunda kweli nqaku, akuvumelekanga kwezi meko zilandelayo:

• exchange engeyiyo izinto uhlobo amafa;
• ngethuba lokukhulelwa nokuncancisa;
• izifo ezahlukahlukeneyo phecana zesisu.

Enyanisweni, kukho abantu abaninzi njengabaphuphayo ukuba balwe umzimba, ukutya okunamafutha kunye nemveliso yenyama. Kodwa nangona zonke -ngomtsalane ukudla okunjalo, asingabo bonke abantu abaphupha ukunciphisa umzimba, ukwazi ukumelana.

imigaqo komzimba ebalulekileyo

Akwanelanga nje ukuba usebenzise inani olithandayo iimveliso ezichazwe ngasentla. Umntu kufuneka ukulibala ngezinye ubuqili ulungiso weight. Makhe siqwalasele imigaqo embalwa, sikhokelwa apho ungaphulukana ubunzima ngokukhawuleza kakhulu:

• Yitya kuphela ukutya kuvunyelwe, enika phezulu kwangelo xesha carbohydrate.
• Kubalulekile ukuba awuxabele ukulingana ulungiselelo lwe menu. Ezimbini okanye ezintathu amanqatha kuthathwa carbs enye inxalenye.
• Zilungiselele ngenxa yokuba ekutyeni iquka izidlo eziphambili ezimbini kuphela. Oku kuquka idinala nesidlo sakusasa. Kakade ke, akukho namnye uyakwalela wena isidlo, kodwa kungcono ukuba ukwenze konke konke.
• Ngexesha isidlo ngaba ucwangciso kakhulu ezolileyo. Bekela bucala zonke ezinye zoshishino nonxibelelwano. Xa kungekho tyala musa ukufunda, okanye ubukele umabonwakude. Kungcono atye yedwa.

• Emva kwesidlo ngasinye kuhle ukuba baphumle abathile kwindawo lisalele kangangesiqingatha seyure. Yaba kuphela emva kweeyure ezimbini ezinesiqingatha, ungenza ukuqalisa ukwenza nawuphi umsebenzi.
• Ngokutsho izindululo leengcali, unako ukutya, babini kuphela okanye kathathu ngemini, kodwa akunamsebenzi ntoni ngeliphi ixesha uyenze loo nto.
• Protein-ukutya okunamafutha (i menu ingafunyanwa kweli nqaku), abantu abaninzi bachukunyiswa yinto yokuba uyakwazi utye kangangoko ufuna. Nangona kunjalo, oku lufihla iqhinga encinane. Ukutya ukutya awukwazi kuphela phezulu ukuba badle kwi amanani amakhulu kakhulu.
• Njengoba nje wena usebenzisa imigaqo ukudla, rhoqo uye esibhedlele iimvavanyo eziya kunceda ubone imo yempilo yakho.
• Kodwa ke ban kwi snacking ngokuqhelekileyo okukhathaza abantu abaninzi.

Ukudla protein-amanqatha ukunciphisa umzimba Kovalkova

UGqr Kovalkov - ihlabathi edumileyo nutritionist, kwaye umnini kwikliniki yakhe. Phantse zonke izigulane ubuyeleyo kuye uncedo ekulweni umzimba iphumelele. inkqubo Dr. Kovalkova iquka iingcebiso kudla kuphela, kodwa amacebiso jikelele. Esebenzisa le ndlela, umntu unokuphulukana emzimbeni kangangoko ufuna yena, yaye ngokulula nokulawula ubunzima yabo.

Protein-ukutya okunamafutha Kovalkova uye izigaba eziliqela, iyileyo umzimba wakho kuya kubakho izinto engakholelekiyo.

Isigaba wokulungiselela

Kweli nqanaba, usukelo lwakho kukwenza ukucoca amathumbu. Ngokuqhelekileyo, isigaba onjalo ithatha malunga neeveki ezintathu, kwaye ngeli xesha ungaphulukana malunga amahlanu eekhilogram. Kweli nqanaba, kufuneka uyeke okunamafutha kunye nokutya okunamafutha, notywala kunye neetapile. Kodwa kukho inani elikhulu iziqhamo kunye nemifuno, phezu koko, nezakhayo. Kulo mzekelo, kufuneka usele amanzi amaninzi. Malunga ezilishumi iiglasi ngemini.

Inqanaba lokuqala

Ngaphandle kwento yokuba ukutya kuthiwa Kovalkova protein kunye namanqatha, kodwa igama lulodwa azahlulele. Kulo mzekelo, ukutya yakho kufuneka ibe imifuno, iimveliso zobisi, amaqanda, engenamafutha kunye nentlanzi. Kwaye ke kubhetele ukuba zincede zikhethe kwamafutha yemifuno. Ukongeza, ugxininiso olukhethekileyo kwi-apile. Kufuneka utye imali enkulu. Ngokuqhelekileyo, isigaba sokuqala sale bantu yokutya zinikwe nzima kakhulu. Ngapha koko, akukho lula kwiiveki nje ezimbalwa izilumle wena evela iilekese ukutya kunye nezinye ukutya okuthandayo. Kwakhona, musa ukulibala ngayo umzimba. Ngapha koko, ngaphandle kwabo ukunciphisa umzimba akuyi kuba lula.

umlenze yesibini

Eli nyathelo kakhulu ixesha elide kakhulu kwaye ingathatha ngaphezu konyaka noba. Kuyinto kwesi sigaba kufuneka ibe ukutshintsha ngokuphawulekayo emzimbeni wakho. Ngoku kufuneka ukuba adle kakhulu ukutya iiproteins kunye nemifuno. Ukutya kukodwa kuba kakhulu agcine, kodwa musa ukulibala ukwenza kwezemidlalo. Eli nyathelo kufuneka ikhatshwe nokujima. Kubalulekile kakhulu ukuba uqale kusasa kunye emane kunye nendebe yamanzi ashushu. Run singavalwa yi ukuhamba elula, kodwa ukwenza oko kamsinya kangangoko kunokwenzeka. Ideal ukwenza oko ngentsimbi yesithandathu kusasa. Esi sigaba kufuneka lahlala nje ukuba awanelisekanga ngokupheleleyo kunye nobunzima bakho.

Isigaba sesithathu

Kukho inyathelo nje omnye. Inqanaba lesithathu kuthetha ukuba ungakwazi ngoku ukuphatha ngokupheleleyo ubunzima bakho. Uza kufunda ukuba benze izigqibo okulungele umzimba wakho nokuba yintoni na embi. Xa kunjalo, zama ukuphepha yokutya index eliphezulu Glycemic. Le neprothini-ukutya okunamafutha Kovalkova.

Menu protein-ukutya okunamafutha

Cinga menu uqikelelo iintsuku ezimbalwa. Unako alternate iimveliso, kwaye udibanise abanye. Eyona nto ibalulekileyo ukuqonda imigaqo. Ngoko ke, sikhokelwa yimigaqo ukuba ibe malunga ukutya esalelweyo le menu iintsuku ezimbalwa.

Ngolunye usuku

Isidlo sasekuseni, ungenza uqhotse amaqanda ezimbalwa, esebenzisa ibhotolo okanye yemifuno oyile. Yitya njenge isilayi sesonka kunye yetumato. Unako ukusela iti ne cream. Ukuze bafumane isidlo sasemini, udle inyama yehagu du okanye igcadiweyo, inomfana Zasemtata eluhlaza. Ukuba ngoko aninako ukwenza ngaphandle kokuba kudliwe, ngoko ugxininise cheesecakes kunye cream emuncu.

ngosuku ezimbini

Sasekuseni uyakwazi uqhotse amaqanda amabini sausage kunye Bacon, kwakunye ndidle iqhekeza lesonka ze usele iglasi yobisi yonke. Ukuze bafumane isidlo sasemini, iitapile ose egqibeleleyo, isonka kunye ibhotolo kunye netshizi, kunye neti. Uzibhale, udle ezinye iikeyiki kunye cottage sisi.

suku ezintathu

Isidlo sasekuseni, imphathe ngokwakho ukuba iqhekeza omelette kunye nenyama okunamafutha eqhotsiweyo. Yitya i cucumber. Sasemini - iikeyiki kunye nenyama kunye cream ezimuncu. A isidlo nga uqhotse amakhowa inyama ze usele iglasi kefir.

Ukusebenzisa ezi efanayo imveliso, ungenza i menu ngokwakho. Hlala kunye nayo yonke imihla logama nje uzive wonwabile. Kwimeko kweempawu qiniseka ukuba adibane isazi, kwaye nalo khetha olunye yokudla.

Ukuphonononga kunye neziphumo zabantu abaye bazama ukuba nomfanekiso le ndlela komzimba

Protein-ukutya okunamafutha (uhlolo yaye iziphumo ziya kuchazwa kweli candelo) ethandwa kakhulu, njengoko abantu abaninzi ukuba 'bathenge "kwi ukutya okumnandi. Noko ke, uhlaziyo le ndlela kunokuba ziphikisana. Ezinye izigulane nje nako basigcine njengoko Feel embi kakhulu. Abanye, phezu koko, ndiziva kamnandi kakhulu.

Kodwa musa ithemba ukuba isibini kweenyanga, ungaphulukana isixa esikhulu kilograms. Enyanisweni, yonke into akunjalo. Weight iza kuhamba kancinci kakhulu. Mhlawumbi le migaqo nutrition kuya kufuneka ukuba unamathele isibini iminyaka. Kodwa impilo entle, uya kufumana iziphumo ezisemagqabini.

Xa kungekho tyala musa ukusebenzisa ukudla okunjalo ngethuba lokukhulelwa nokuncancisa. Kulo mzekelo, kufuneka ukukhokelwa kuphela yimigaqo ukutya okunempilo.