Yokudla protein ezahlukeneyo ukunciphisa umzimba ngokukhawuleza?

Kuqala kubalulekile ukuphawula ukuba namhlanje neprothini yokudla ethandwa ukunciphisa umzimba ekhawulezayo kuquka eninzi iimveliso ezahlukeneyo kukunceda ukuba wenze i menu umdla suku ngalunye. Ukongeza, kunye intlonelo ecacileyo kuye, njengoko umthetho, kukho iziphumo akothusi kuba ilahleko ubunzima kwiiveki ezimbini, kwezinye iimeko umyalelo we-10 kg.

ulwazi jikelele

Nanjengoko igama layo lixela, ekutyeni iprotini ukunciphisa umzimba ekhawulezayo iquka ukusetyenziswa kwe-kakhulu ukutya iiproteins kunye nobukho amancinane amafutha kunye carbohydrate. Le wesekethe amandla ilungele ukuba wonke, ngokuba akukho sithintelo ukutya, ngoxa akuyomfuneko ukuba benze umsebenzi wenyama. Kakade ke, ukuba ufuna ukuphosa ubunzima enkulu, kuya kufuneka ukubila ku ejimini. yokudla protein ukunciphisa umzimba ekhawulezayo libalwa ngoko umzimba lunqongophele iicarbohydrate, ngoko ke, kuya kufuneka ukuchitha amanqatha ekhoyo ukuze wemvula amandla. Ukongeza, olu hlobo ukudla iyazingenela kukhuthaza amanzi emzimbeni, ngoko leyo kuqinisa omhle kwaye ibuyisela inani imilo wangaphambili.

okukhona

Ngokutsho kweengcali, uncedo iphambili eli cebo, amandla yinto yokuba umntu akazange avakalelwa indlala. Bambalwa abantu bayeke sakusasa Bacon kunye namaqanda. Ngelo xesha, imvakalelo rhoqo lwamandla umzimba ufumana ukusuka kwiproteni iza kugcina wonke umzimba toned. Ukongeza, ukutya iprotini ukunciphisa umzimba ngokukhawuleza, njengoko kuchaziwe apha ngasentla, lubonakala ngokuba menu ezahlukeneyo, ngoko kule meko ngokuthi njalo-ukusilela kakhulu ezinqabileyo. Inye kuphela ngokwenene kufuneka ukuba - i dessert.

Protein yokudla iintsuku ezili-10. sample menu

Ngezantsi zimele menu elisondeleyo iimveliso ziyahluka. Ngokubanzi, yonke imihla ngokupheleleyo wonke wokudla kufuneka ukuthini ukusetyenziswa ukutya protein kunye encinci ekudleni. Qaphela ukuba kubhetele ukusebenzisa kwi ezityiwa carbohydrate ekuthiwa-elide (ukutya okuziinkozo, imifuno, ifayibha-rich), kodwa hayi iilekese nezinye izimuncumuncu.

• Zatrak: iti + ezisezantsi-fat cottage itshizi / iqanda ebilisiweyo / thowusti.
• Isidlo sasemini: kuphekwa intlanzi / inyama + isaladi / rice.
• Dinner: wayipheka inyama / intlanzi + iziqhamo okanye isaladi yemifuno.

Yingozi protein yokudla

Kuthathelwa ingqalelo zonke iingenelo wesekethe umbane okuchazwe ngasentla, zonke iingcaphephe musa singacebisi ixesha elide ukulandela le yokudla. Eyona nto kukuba eli gunya monovariant, ngoko, umzimba baya akayi kufumana isixa elifunekayo izondlo kunye neevithamini. Nangona ilahleko ngokungenamkhethe ngokukhawuleza ubunzima, akukho mfuneko zonke efanayo ixesha elide noko ixesha ukusebenzisa umzimba wakho. Ngaphambi kokutshintsha ekudleni kwakho, kungcono ukuba udibane nogqirha. Eyona nto kukuba kuphela ukutya iproteni into contraindicated abafazi abakhulelweyo, abantu abanesifo wezintso kwaye phecana zesisu.