IINGCEBISO KWABO BAFUNA UKUFUMANA UBUNZIMA

Yazi inkqubo

Ukufumana ubunzima yinkqubo. Kuqhelekile ukuba ungasiboni isiphumo ngobusuku okanye ngeveki, kwaye unokufumana amaxesha okunqumama ngamaxesha athile. Okokuqala, ukuba impilo yakho ayigcwalanga, yenza ukusilela kwakho kwezondlo ezifana neevithamini, iiminerali kunye nentsimbi. Ukuba kuyenzeka, kufumane oku ekutyeni kwendalo endaweni yamayeza.
Qinisekisa isizathu sokuba ufuna ukutyeba. Unokuphendukela ekutyeni okungenampilo (ukutya okungenamsoco, ukutya okukhawulezayo) nje ukufumana ubunzima; Nangona kunjalo, esona siqalo silungileyo sokufumana ubunzima ngendlela enempilo kukuzilolonga.

Ukubaluleka kweMidlalo

Imidlalo yongeza iziphumo ezininzi ezilungileyo kubomi bakho. Kwinkqubo yokufumana ubunzima, kunengqiqo ngakumbi ukuhlala kude nemisebenzi etshisa iikhalori ezininzi, ezifana ne-cardio, kwaye ugxininise ekuqeqesheni ubunzima. Oku akuthethi ukuba ijimu; Unokwenza umthambo osebenzayo ekhaya kunye nobunzima bomzimba okanye ibhendi yokumelana. Njengoko uzityhala, umdla wakho uyakhula kwaye ufumana izibonelelo ezongezelelekileyo ezifana nokulala kunye nokulungelelana kwehomoni.

iNutrition Basics

• Iprotheyini: Bala iimfuno zakho zemihla ngemihla kwaye ugcwalise le mali kuqala.
• Ikhabhohayidrethi: Ngenxa yemetabolism ekhawulezayo, iicarbohydrates ezigqithisileyo ziyafuneka. Ukusetyenziswa kweswekile ngokulula kuxhomekeke kukhetho lomntu.
• Amafutha: igram e-1 yamafutha iqulethe iikhalori ezili-9. Khetha imithombo yamafutha asempilweni (ioyile yomnquma, ibhotolo, amandongomane).

Kufuneka uguqule ukutya kwakho kwaye ufumane iivithamin, iiminerali kunye nezinye iimicronutrients. Sukuzityeshela iziqhamo, imifuno kunye nezityalo ezinamagqabi aluhlaza.

Imikhwa esisiseko

1. Yeka ukutya kancinci: Ukuba utya kancinci, uya kuziva uhluthi kwangoko.
2. Sela amanzi emva kokutya: Ukusela amanzi phambi kokutya kuthatha indawo esiswini.
3. Ubisi kunye nejusi yeziqhamo endaweni yeti/ikofu: Ungasela ubisi okanye ijusi yeziqhamo ngesidlo sakusasa, kunye nobisi olunemolasi kunye nobusi ngokuhlwa phambi kokuba ulale.
4. I-snacks: Yongeza ukutya okune-calorie ephezulu okufana ne-omelet yetshizi emhlophe, i-kashar menemen, inyama ecoliweyo/i-cream yepasta, ubisi olunobusi, ibhanana enobusi, iikeyiki, iisaladi ezinamafutha.

Izishukumisi kunye neeCalories eziPhezulu

Iresiphi yokuxutywa kwesampula 1:

• 200 ml ubisi
• 2 amacephe obusi
• 2 amacephe emolasi
• 2 amacephe etahini
• 2 amaqanda
• 1 icephe lentlama yehazelnut
• 1 ibhanana
• 2 amacephe eoatmeal

Iresiphi ye-Sample shake 2 (1300 calories):

• 200 ml ubisi
• 1 ibhanana
• 10 amacephe emolasi
• 2 amacephe etahini
• 4 amaqanda
• 2 amacephe ehazelnut/ibhotolo yamandongomane
• 2 amacephe e-oats
• 1 isikali sokuzuza

Ukusetyenziswa kwesonka kunye neSidlo seSidlo

• Endaweni yesonka, zalisa ngokutya okufana nenyama, amaqanda kunye netapile.
• Yandisa inani lokutya, yongeza amandongomane afana nealmondi kunye neehazelnuts kwisnacks.
• Ziphephe iikhalori ezingafanelekanga njengeetshipsi, iilekese, ukutya okungenamsoco, ikola kunye nebhiya.
• Nokuba awukwazi ukwenza imidlalo, eyona njongo yakho ifanele ibe 'kukunciphisa isonka, ukutya okuninzi'.

Usetyenziso oloNgeziweyo (Ngokuzikhethela)

Ukusetyenziswa kwe gainer, arginine, creatine kunye ne BCAA kunokuxhasa inkqubo yokufumana ubunzima.

• Umzuzi: Ibonelela ngekhalori kunye nenkxaso yecarbohydrate.
• Arginine: Yandisa ukuhamba kwegazi, ikhawulezisa ukuchacha.
• Creatine: Ivumela ukusebenza ngemithwalo enzima.
• BCAA: Yehlisa ukuphuka kwezihlunu ngeentsuku ongazilolongi ngazo.

Qaphela: Qiniseka ukuba udibana nogqirha wakho phambi kokuba usebenzise izongezo.

Ukubalwa kweeKhalori

Bala iikhalori ezifunekayo ukugcina ubunzima bakho bangoku kwaye wongeze kancinci (+100 iikhalori kuqala, ukonyusa ngokuhamba kwexesha). Ukwanda ngesiquphe kunokucinezela isisu.

Isampulu yesicwangciso sosuku

• 4 izidlo eziphambili + amashwamshwam
• Iziqhamo, iziqhamo ezomisiweyo, amandongomane ukwenzela ukutya okutyiwayo
• Qiniseka ukuba unesiselo esine-calorie ephezulu okanye ishwamshwam phambi kokuba ulale
• Ukutya okusekwe kwiprotheni ngeentsuku zemidlalo
• Ukungawoyiki amanqatha ezilwanyana, uwasebenzise kakhulu ekutyeni

Izilumkiso zempilo

• Ukuba ngaba kukho imbali yosapho ngesifo seswekile okanye ukuba kukho ukurhaneleka kwesifo semetabolism, hlolwa yi-endocrinologist.
• Sebenzisa ioyile zokuthambisa (Lierac, Bio Oil, Mustela, njalo njalo) ukunqanda ukolula kwamanqaku ngelixa uzuza ubunzima.
• Sela amanzi amaninzi.
• Fumana ubunzima bezihlunu ngokwenza imithambo elula ekhaya.

Ingcaphephe. UGqr. Ayten Bayram

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