Ukutya kwesakhiwo somzimba: isethi yokutya, isondlo kunye neengcebiso

Abantu abaninzi bayazi ukuba ukutya okusetyenzwa komzimba kunokutya. Ukuze yonke into ibe yinto efanelekileyo, imfundiso eninzi kwesi sihloko kufuneka ifundwe. Makhe siqwalasele oko kukutya, kwaye yiyiphi imigaqo yayo.

Isicwangciso sokutya

Ukuba ubandakanyeka ngokungqongqo, kwaye usebenza ngokubanzi kulo lonke uqeqesho, kufuneka ukwazi ukuba xa ufika ekhaya, akupheli. Kukho ukutya okukhethekileyo kwinqanaba leesistim zamadoda kunye nabasetyhini. Kuphela ukuba uthe wanamathela kuyo, injongo enqwenelekayo iya kufikeleleka kwikamva elibonakalayo.

Ukukhula kunye nokubuyiselwa kwemisipha akunakwenzeka ngaphandle kokutya okunempilo. Ngaphezu koko, ukutya kufuneka kulungiswe njengoko izihlunu zikhula. Emva koko, i-musculature engafunekiyo idinga kakhulu izancinci ezimbalwa ngokuthelekiswa nomkhulu. Kukho iindlela ezimbini zokulawula le nkqubo.

Ngakolunye uhlangothi, izikali zixelela ukuba uhamba ngendlela echanekileyo okanye cha, ngelixa uhlola isistim se-muscle, ungawudibanisi namafutha. Ukongeza kwi-sikali, kukho idilesi ebizwa ngokuba yi-caliper. Unayo ngokwaneleyo ukwenza amanyathelo aphindwe kabili ngenyanga. Iziphumo ziza kubonisa ipesenteji yobunzima beoli. Ukuba ulinganisa kwindawo yokuzivocavoca, umntu ofanayo kufuneka ayenze ukuze athole idatha ethembekileyo. Umgcini-makhonkco uyakwazi ukubonisa ngisho neziphumo zesethi yamamitha angama-600 emlonyeni.

Isiseko sezibalo

Yongeza kule ngqungquthela ibalo elithile lemathematika. Ukwazi ubunzima bomzimba kunye nepesenteji zeethambo ezinamafutha, kulula ukubala ubuninzi beoli. Itholakala ngokukhupha okulula. Ngokuqhelekileyo, eli nani liquka zonke iinkqubo, izitho, amathambo kunye nezinto. Kodwa esi siphumo singasetyenziselwa rhoqo njengexabiso, sibonise ubunzima besisundu.

Ukwenza amanyathelo kanye, kufuneka bazinze okanye bazikhumbule, kwaye bafaniswe nezi zilandelayo ziphumo. Ukuba ubunzima bunokutshintsha, kodwa amanqatha ahlala kwinqanaba elifanayo, ngoko akukho nto iqhayisa ngayo. Kodwa xa isidlo sokwakha umzimba sichanekile, ngokukhawuleza uya kuqaphela ukuba kungekudala ubunzima buya kunyuka ngenxa yobunzima be-fat. Umphumo ochaseneyo uya kubonakala ngokutya okubi. Kodwa lo myili womzimba akayiyo imfuneko.

Imilinganiselo yeAnthropometric

Ngokomzekelo, ungathatha umntu ngobunzima bomzimba obuyi-70 kilogram kunye nezicubu ezinamafutha e-21%. Senza ezi zibalo zilandelayo:

• 70 * 0.21 = 14.7 (apho i-14.7 i-kilogram ye-fat mass);
• 70 - 14,7 = 55,3 (apho i-55,3 kg iyonke inani le-mass free-fat).

Zonke iinjongo zihlangene ngokunyuka kwimizimba yesisundu. Ngelishwa, le nkqubo ayisoloko ihamba kwisikhokelo ongathanda. Ukuba izondlo azaneleyo, kwaye uqeqesho luyakhathaza, umphumo uya kulahleka izicubu zomzimba.

Ukuba uqeqesha ekhaya, izixhobo zokulinganisa izibuko kunye nesilinganisi. Ukuba ubunzima abukhulanga, luphawu lokuba ukutya kukubi. Esibukweni, unokuzigcina uphinde ulandele umphumo wezenzo zakho ezinqeni.

Iidlo zokunene zabasebenzi bomzimba ekuqaliseni isisindo sokufumana isisindo ngokumisela amandla okondla ngosuku. Kuya kubalwa inani leekhalori eziye zatshatyalaliswa ekusebenzeni kwansuku zonke nangomsebenzi wonke.

Ukuqonda iimfuno zemihla ngemihla, ungasebenzisa iinkqubo ezizodwa ezivelisa izibalo ze-intanethi.

Kwizondlo eziphezulu ukulingana kufuneka kube ngolu hlobo lulandelayo:

• I-carbohydrates - 50%;
• Iiprotheni - 30%;
• Amafutha - 20%.

Igrama enye yeeprotheni kunye ne-carbohydrate ibalwa ngama-calorie ayi-4, kwaye i-fat is 9 calories.

Ukubala kule meko kuqhutywa ngolu hlobo lulandelayo. Ukuba imfuneko yansuku zonke i-2900 khalori, ngoko, ngokusekelwe kwimivuzo yepesenti, siyafumana isidingo:

• I-carbohydrates 1450 iikhalori, ukwahlula ngo-4 = 362.5 igrama ngosuku;
• Iiprotheni eziyi-870 iikhalori, ezahlula ngo-4 = 217.5 amagremu;
• Amafutha ayi-580 khalori, ahlula ngo-9 = 64.4 amagremu.

Ukutya

Ukwazi ukutya kwansuku zonke, kufuneka uyifake phakathi kokutya. Ukutya ngokusetyenzwa kwemenyu yemisipha yomsundu kungekuphela kufuneka ukuba yenziwe ngokufanelekileyo, kodwa iquka neendlela ezimbalwa ngosuku. Kwaye ngakumbi, bhetele.

Kufuneka ikhunjulwe ingqalelo ukuba isidlo sokuqala emva kokuqeqesha kufuneka sibe neemveliso ezifakwe ngokukhawuleza. Ngoko ke, amafutha kufuneka akhankanywe kule nkqubo.

Kwi-intanethi, unokufumana iitafile ezininzi, ezibonisa ixabiso lekhalori. Khetha ezo zizo zokutya ezikulo mzimba ziqukethe ukutya okukuvumela ukuba ufumane ubunzima. Ngokusekelwe kulo, imenyu yenziwe.

Isidlo ngasinye kufuneka sibe nezo zonke izondlo. Iziqendu ezingaphezulu zinokucwangciselwa isidlo sasemini, isidlo sasemini kunye nesidlo, kwaye zingaphantsi - ngokutya kwemini kunye ne-snack.

Akunzima ukubala ukubaluleka kokutya kwazo zonke iindlela. Xa unesandla sakho, akusayi kubonwa. Kwakhona imeko iyingxenye nganye.

Iingcebiso ekuqaleni kokutya

Ukuzilungelelanisa umzimba, ukutya kwabazimba be-bodybuilders ekulahlekeni kwesisindo nokufumana ubunzima kufuneka kuthathe okungenani iiveki ezimbini. Ngelo xesha, jonga iziphumo.

Ukuba ubunzima abuqokelelwanga, kufuneka ukwandise i-carbohydrate ingeniso ngesigamu, kunye neprotheni ekudleni ngesinye nesiqingatha. Isinconyiso esifanayo sondela nakwiimeko zokuzuza ubunzima ngenxa yobunzima be-fat-free.

Ngenxa yokwanda kwamanani ngenxa yeoli, i-carbohydrates kufuneka ichithwe ngokupheleleyo kwiindlela ezimbini zokugqibela. Kufuneka kwenziwe okufanayo ukuba yonke into yayilungile kuqala, kwaye ke ipesenteji yeoli yaqalisa ukwanda.

Yintoni enokutya kwasekuseni

Cinga iindlela ezininzi ongasebenzisa umenzi womzimba.

1. Amaqanda aqhekezayo, i-oatmeal nebhanana.
2. I-fat-cottage cheese ephantsi, i-bun cut-off kunye ne-apula eluhlaza.
3. Amaqabunga okutya, amaqanda ama-aile, amajikijolo kunye ne-chicory.
4. Casserole kunye nesaladi.
5. Ubisi lwe-Chicken, i-buckwheat nobisi, i-orange kunye neyeyi.
6. Inkomo, amaqanda othosiweyo, isaladi nobisi.
7. Iisanti, i-protein i-cocktail, i-millet porridge.

Isici somzimba wokutya umzimba

Abakhi bomzimba badla ngokuhlukileyo kunabantu abaqhelekileyo. Ixesha elide elilambileyo kubo alivumelekanga, kuba ngamaxesha anjalo izibonelelo zendalo ziyachithwa. Ngoko ke, kufuneka udle rhoqo.

Iimpawu zokutya zenyama: isethi yokutya

Iiprotheni zifumaneka ngokukodwa kwimveliso elandelayo:

• Intlanzi;
• Inyama;
• Amaqanda;
• Cottage ushizi;
• Iprotheni ye Whey.

Abakhi bomzimba bafumana i-carbohydrates ukusuka:

• Iibhontshisi;
• Imifuno;
• I ziqhamo;
• Oatmeal;
• Rice;
• Macaroni;
• I ngqolowa;
• Iipatata.

Imithombo yamanqatha ingaba:

• I-olive, isesame, i-linseed ioli;
• Ii-almonds (ezinganambisi);
• Amantongomane.

Ziziphi iimveliso kufuneka zifakwe ngaphandle

Inobungozi kumbubi womzimba zifana neeprotheni ezifana:

• Inyama enamafutha;
• IiSoybe;
• Ubisi kunye neemveliso zayo ziphezulu kumanqatha;
• Ukutya okukhawulezayo.

I-carbohydrates, ukutya okulandelayo akukhuthazwa:

• Isonka;
• Ijusi ethengiweyo esitolo;
• Abaculi;
• Ukutya kunye noshukela;
• Ubusi;
• E mnandi.

Amafutha avinjelwe aquka:

• Margarine;
• Ioli e nyuyiweyo;
• Imifuno, ngaphandle kweentlobo ezivumelekileyo;
• Ukutya okuthosiweyo.

Iingcebiso eziqhelekileyo

Ukuze ungazityi uqeqesho olunzima ngaphandle kwemiphumo, edla ngokutya okuninzi, kucetyiswa ukuba uhambelane nezi ngcebiso ezilandelayo kunye nalo.

1. Ukuba isisindo somzimba osinamafutha esetyenziswe iikhalori kufuneka sibe ngaphezu kwalawo atshwayo.
2. Ukutya kufuneka kube neeprotheni ezininzi kunye nee-carbohydrates eziyinkimbinkimbi. Ezi zilandelayo zifunekayo ukubuyisela amandla, amandla kunye nobuhlungu. Umlinganiselo wamafutha kunye ne-carbohydrate ngokukhawuleza kufuneka ihanjiswe ubuncinci.
3. Nsuku zonke, usela 2 ilitha amanzi okanye ngaphezulu. Siyazi ukuba kukho isidlo sokwakha umzimba, isethi ethile yokutya. Kodwa kunokwakheka okwaneleyo kokungeniswa kwamanzi, kuba kusembaleki zonke iinkqubo ziqhubeka ngokugqithiseleyo, kwaye kufuneka amanzi amaninzi kuwo.
4. Emva kweenyanga ezi-2, baqala ukuthatha isongezelelo seeprotheni. Iikhocktails zithathwa phakathi kokutya, ngaphambi nangemva kokulala, kwaye emva koqeqesho.
5. Zonke iimveliso eziyingozi kufuneka zingabandakanywa ngokupheleleyo.
6. Kucacile ukuba iivithamini kunye nama-microelection anenzuzo akwanele ukuba abe nesidlo seesistim esiswini. Ukuqina kunye nokwakhiwa komzimba ngexesha elifanayo kufuna umsebenzi ophezulu wokwenyama. Ngoko ke, kunqweneleka kakhulu ukuthatha iivithamini ezongezelelweyo.
7. Ukutya kufuneka kube yi-calori ephezulu. Emva koko yonke into iya kufakwa ngokufanelekileyo.
8. Ukutya makube ubuncinane 6. Emva koko inkqubo yokugaya inyama ayiyi kulayishwa ngokwegazi, kwigazi ngokuqhelekileyo kuya kuza izabelo ezincinci zezondlo, ezondla izihlunu. Ngokutya kwexesha eli-3, izinto ziya kuqala ukugeleza ngokugqithiseleyo kwaye i-depot iya kuqala ukuba i-fat-digested.