Abantu abaye bathabatha isithunzi sabo ngokucacileyo bayayiqonda ukuba ayanele ngokwaneleyo kwimidlalo yedwa okanye ngokutya kuphela ukufezekisa ukugqibelela - kufuneka badibaniswe. Kwaye ukufezekisa ukukhululeka kwemisipha eya kubonakala kwabanye, kwaye kungabonakali phantsi kobutyebi obunzima, kufuneka uphendule kwiprothini yokutya ukuze uyomile-le yenyathelo eliya kukuvumela ukuba wenze umphumo ofunwayo. Ewe, umthwalo wamandla kule nto udlala indima ebalulekileyo - kuba ngaphandle kwayo awuyi kuba nemisipha efanelekileyo ukubonisa.
Ukucoca inkqubo
Ngelishwa, kunzima ukuchaza ukutya okufanelekileyo kokumisa, okuya kufana nomntu wonke. Ekudleni kufuneka kube yiprotheni eninzi kunye neyona mincinci - i-fat and carbohydrate, kodwa amanani alinganiswayo kuphela ngokusekelwe kwiipalitha zakho ezithile: ukuphakama, ubunzima, umthamo wokusebenza ngokomzimba kunye nomzimba womzimba. Konke oku uya kunikwa kuyo nayiphi na iqela elifanelekileyo lezempilo.
Unako ukubala ukutya ngokwakho: kwi-1 kg yesisindo sakho ngemini kufuneka usebenzise i-2-2.5 g yeprotheni, malunga ne-1-1.5 g ye-carbohydrates kunye ne-0.5-1 g ye-fat (le yimiqathango ephakanyisiweyo yabasetyhini).
Awukwazi ukuma kakuhle xa ungagcini idayari yokutya uze ucwangcise phambili kusengaphambili into oyifunayo ukuyidla. Oku kuya kuncedwa ngeenkonzo ze-intanethi, apho ungayifumana idayari yokutya mahhala kwaye ngoko ke kulula ukubala inani elifunwayo lemveliso.
Ukutya xa ukomisa umzimba
Ukuba ukhethe ngokwenene ukwenza oku, lungele ulandele le ndlela ukuya ekupheleni, kuba ukutya ngexesha lokumisa akufani kakhulu nomntu oqhelekileyo oqhele ukutya, kwaye kuthatha inyanga eziliqela ukuba unamathele kuyo. Ukongeza kwimveliso eguqukayo, kufuneka ulandele yonke into oyithumelayo emlonyeni wakho - ayiyi kuba naluphi na ukuphazamiseka kwesi sondlo. Kule meko kuphela, umzimba uqala inkqubo ebunzima yokukhupha amandla kwiindawo ezinamafutha, kutheni ufumana ilitye elincinci, elikhangayo.
Imigaqo ebaluleke kakhulu yokutya ngexesha lokumisa ngolu hlobo lulandelayo:
- Ukukhutshwa kwamanqatha azalisiweyo (phantse agqityiweyo, okubalulekileyo ekudleni kokutya). Ukuze unyanzele umzimba ukuba ushise amafutha afakwe emzimbeni, kubalulekile ukuba ungabandakanyi ukutya kwabo ukutya. Ngalo njongo, iimveliso ezinjengeenqatha, inyama enamafutha (ingulube, imvana), ukhilimu, ice cream, ibhotela, ukhilimu omuncu, yonke i-hard and semisolid cheeses, kunye ne-dessert (ngaphandle kwe-jelly kunye nalawo apho umxholo weoli uphantsi kakhulu). Amafutha ekudleni angaba yimifuno (i-oyile yeentlanzi, ioli ye-linseed) kwaye iyancipha.
- Ukukhanyela i-carbohydrate elula. Oku kunzima kakhulu ekudleni kwemisipha eyomileyo, kuba yile nto esiyidla ngokutya rhoqo: iziqhamo ezininzi, iifatata, yonke imveliso yeebhakabhaka, iilekese, i-pastries, i-confectionery, kunye nazo zonke iintlobo zemifuno. Ilayisi kuphela, i-macaroni ukusuka kumabakala afanelekileyo, i-oat kunye ne-grokwheat groats isonjululweyo, njengale mikhiqizo eninzi i-carbohydrates. Ukutya kwe-carbohydrate xa ukomisa akuyi kusebenza xa ungakuhoyi le nto
into. - Ukongezelela okubalulekileyo kwiiprotheni yimihlaza. Ukuze kugcinwe umzimba, oza kuhlupheka ngenxa yokutya okunesondlo, kubalulekile ukufaka imifuno eninzi eya kunika amandla kunye nokunciphisa indlala. Unokuzidla zitsha, zibilisiwe, zitshatiwe okanye ziyabhaka.
- Urhulumente wesondlo ngexesha lokumisa uthi: ixesha elide kwixesha-kulula ukutya. Iikhalori ezisisiseko kufuneka zifunyenwe kwisidlo sasekuseni nangesemini, kunye ne-snack neyokuhlwa kufuneka zibe njengokukhanya kunokwenzeka, eziqukethe ukutya kunye nemifuno kuphela. Kukho imfuneko engaphantsi kwama-4-5 amaxesha ngosuku, kwaye kulunge ngakumbi - ngoko uya kuchithachitha i-metabolism. Isidlo sokugqibela si malunga neyure okanye ezimbini ngaphambi kokulala.
Ukuba ungumqeqeshi wezemidlalo, umqeqeshi wakho uya kuba nako ukuncomela ukondla kwezemidlalo ezongezelelweyo - umzekelo, ukushisa kwamafutha okanye iimveliso zeprotheni, eziza kukuvumela ukuba ufumane ukutya akuwona wonke uprotheni, kodwa malunga ne-50-75%.