Abaninzi bakholelwa ukuba ukomisa umzimba kumantombazana - kufana nokutya okuqhelekileyo ekulahlekeni kwesisindo. Enyanisweni, oku akunjalo ngokupheleleyo. Inqobo yento yokumisa yaqala ukusetyenziswa kwisicatshulwa se-bodybuilders, kwaye ithetha ukulahla i-fat layer layers ukuze kugxininiswe kwizihlunu ezinokuhluthwa. Ngaloo ndlela, ukumisa amantombazana kuyinkqubo enzulu kwaye ide kakhulu, kunokutya okulula, injongo yokukrazula iikhilogram ezingaphezulu. Kule meko, ukutya kuhlelwe ngendlela enokuthi inyamalala yanyamalala, kwaye umzimba uya "omile", ugxininiswe kwaye udibene.
Ukucima umzimba kumantombazana: iimpawu
Kubalulekile ukuba ukhumbule ukuba izihlunu ziyahlula kakhulu kunokuba zihlaziye, zithetha ukuba zifuna ukuxhaswa ngokuqinile, zinike zombini amandla kunye ne-cardio-load. Imisipha ingenye yemithombo yokusetyenziswa kwekhalori, kwaye xa ithe yalala emzimbeni wakho, uya kuphucula ngokukhawuleza, kuba izicubu ezinamafutha zidla iikhalori ezimbalwa. Ngaloo ndlela, injongo ephambili yokumisa kukugcina izihlunu kunye nokutshabalalisa amafutha.
Ukumiswa kwemizimba yabasetyhini isebenza kwimimiselo efanayo kunye nokumelela amadoda. Ngoko ke, ngaphezu komthwalo ochanekileyo kunye oqhelekileyo, kuyafuneka ukuba udle ngokufanelekileyo. Ukutya okuhamba kunye nokumisa amantombazana kusekelwe kwinto yokuba umzimba unqatshelwe i-carbohydrates - oku kwenziwa ukukhuthaza ukwahlula kwamafutha agcinwe ngaphambili. Ngaloo ndlela, ngokuthotyelwa ngokupheleleyo kwemithetho yeenyanga ezi-2-3, ungayilahla no-30 kg ubunzima. Yaye ukuba imisipha yomisa yamantombazana yenziwa kunye nayo yonke imigaqo, i-fat fat only disappears, kwaye izihlunu zigcinwe - kunye nomzimba uba mnandi kwaye ube mhlophe.
Ukucima umzimba kumantombazana: ukutya
Ukucima umzimba kubasetyhini kubandakanya ukutya okuqinileyo kunye nokubala kwezikhombisi ngamnye. Kukho ukugatya okukhawuleza kwee-carbohydrates - kwaye ukubuyela ngokukhawuleza ekudleni. Imbopheleleko kukugcina idayari yesondlo kunye nokubala inani le-carbohydrates ekudleni kwakho. Ukuba awuyithandi idayari ye-intanethi, gcina idayari kwincwadi yakho kwaye usetyenzise iitheyibhile zokutya kwe-Kremlin.
Uyakumangalisa, kodwa kule ndlela yokutya kuyakufuneka ulahle izinto ezininzi ezinomsebenzi - umzekelo, iziqhamo. Ioli yohlaza kufuneka ichithe ngaphezu kwe-1-2 yeepuniji ngosuku kwaye unciphise ityuwa.
- Iveki yokuqala: imihla ngemihla ungadla i-2 grams ye-carbohydrates nganye ngekhigram yesisindo sakho (ukuba ulinganisa iikhilogram ezingama-50 - 100 igramu zehydrohydrate ngosuku). Ungadla i-rice e-brown-brown, i-buckwheat, i-oat-flakes. Nangona kunjalo, yi-buckwheat - kwindawo yokuqala, ngumbonge kwi-index ye-glycemic index, ebalulekileyo. Isiseko semenyu - inyosi yenkukhu, i-curm i-curd, amaqanda (okanye i-white-egg whites).
- Iveki yesibini - imihla ngemihla ivumelekile ukuba idle igramu ye-carbohydrate nganye ngeekhilogram (umzekelo, ulinganise iikhilogram ezingama-50 - udle i-50 gram ye-carbohydrates). Ngaphandle koko, ukutya kuyafana.
- Kwiveki yesithathu, i-0.5 g ye-carbohydrate nganye ngekhigram yesisindo somzimba wakho ivumelekile (50 grams - 25 g carbohydrates).
- Iveki yesine iyaqhubeka nolawulo lweveki yesithathu. Ukuba sele uvakalelwa kukuba akuninzi
Eyona ndlela ihamba phambili kukudlula le nqanaba. - Iveki yesihlanu - imihla ngemihla ivumelekile ukuba idle igrama ye-carbohydrates nganye ngekhilomitha (njengesekupheleni kweveki).
- Iveki yesithandathu - njengeveki yokuqala, ii-2g ze-carbohydrate nge-1 kg yesisindo. Phuma ekudleni kwimeko engeke ilahleke, ngaphandle koko uya kuzuza ubunzima.
Kubalulekile ukuqonda ukuba ukomisa umzimba ukuba amantombazana abonise imenyu engakhuselekanga umzimba. Ukutya kwe-carbohydrate kuyingozi kakhulu, ukuba uyisebenzise ngokungenangqiqo, unokufumana iingxaki ezininzi kunye nezitho zangaphakathi. Umgaqo wokutya kukuba i-carbohydrates iyimithombo elula kwaye ekhawulezayo yamandla, ngoko umzimba wethu usebenzise i-glucose ngobuchule kubo bonke abo bafuna inkcitho ephezulu yamandla. Kwaye xa amaninzi amakhobohydrates atyiswa kunye nokutya, umzimba uyawubeka kude kube ngamaxesha angcono ngendlela yeoli. Izithintelo zolu hlobo zibangela ukuba inyama ichithe iisitokisi ezindala.