Isondlo sokufumana ubunzima

Kwizemidlalo ukutya okunomzimba, inxalenye ephambili idlala ngexesha odla ngalo. Yakha ukutya kwakho ukuze udle zonke iiyure ezintathu: ukubeka kakuhle ubunzima, kufuneka uhlinzeke ngegazi kunye nokunikezelwa kwama-amino acids rhoqo.

Isondlo esifanelekileyo sokuzuza ubunzima

Isondlo esilungelelweyo sokufumana ubunzima singabandakanyi ngokupheleleyo ezi zinto zilandelayo:

1. Soy, ubisi obupheleleyo, ukutya okukhawulezileyo, iimveliso zobisi ezinamafutha, inyama enamafutha.
2. Ubusi, iipesele, abacuki, iiguettes, isonka, izitya zezityalo zoshishino, iziphuzo ezithambileyo kunye noshukela, ukutya kunye noshukela olongezelelweyo, isonka esiqhelekileyo.
3. Ukutya okuthosiweyo okanye okuthosiweyo, ibhotile ebisiweyo, ioli yemifino (ngaphandle komnquma, i-sesame, i-linseed), i-margarine.

I-caloric umxholo wemihla ngemihla

Bala i-caloric evumelekileyo yokutya kwakho ingaba ngejubane le-metabolism eyisiseko (Isilinganiselo seMetabolic rate). Isiseko, okanye isiseko, isisombululo sichaza ukuba yiyiphi enye imfuno emandla efunekayo kumzimba walo mntu ukuze ugcine imisebenzi yawo ebalulekileyo ekuphumleni.

Nantsi indlela yokubala:

1. Kubantu: 66 + 13.7 x ubukhulu (kg) + 5 x ubude (cm) - 6.8 x yobudala.
2. Abafazi: 655 + 9.6 x ubukhulu (kg) + 1.8 x ubude (cm) - 4.7 x yobudala.

Ukufumana ukuba yeyiphi intetho yekhalori yokutya kwakho kwansuku zonke kufuneka ube nokuphindaphinda umphumo we-coefficient ehambelana nomsebenzi wakho womzimba:

• 1,2 - akukho mthwalo wezemidlalo;
• 1,375 - ngeveki: iintsuku ezi-3 zemidlalo elula;
• 1,55 - ngeveki: iintsuku ezingama-5 zemithwalo yemidlalo ephakathi;
• 1,725 ​​- ngeveki: 6-7 iintsuku zokuqeqeshwa kwezemidlalo ezinzulu.

Inkqubo yokutya yokufumana ubunzima

Emva kokuba ubalekile, yintoni efunekayo yimihla yokutya yekhalori yokutya kwakho, cinga oku kulandelayo: ukufumana ubunzima, kufuneka nje ukwandisa ngo-15%. Oku kuthetha ukuba imihla ngemihla ukunyusa umxholo wekhalori wemihla ngemihla yokutya kwakho kunokuphela kweekhalori eziyi-100-200 (ukwenzela ukuba isisombululo sihambe kakuhle, kwaye umzimba wakho awuqali ukukhula ngamandla).

Ngeveki kufuneka ufumane ubunzima kuphela ukusuka kwi-200 ukuya kuma-500 amagremu. Ukuba ukutya-ngokukhawuleza kwiphumo-kuzaliswe ngokugqithiseleyo, inzuzo yesisindo ayiyi kwenzeka kuphela ngenxa yokukhula kobunzima besisu, kodwa ngenxa yokuqokelela kwamanqatha angadingekile.

Ungakulibali ukuba ngaphezu kokutya okucatshangelwe kakuhle, ukuzizonwabisa kukudlala indima ebalulekileyo ekuzuzeni ubunzima. Musa ukugqithisa umzimba wakho - imithwalo engapheliyo iya kukuphazamisa kakhulu kwiinjongo.