IZINKULUMO KULABO ABAFUNA UKUKHULA Isisindo
Qaphela inqubo
Ukuzuza isisindo kuyinqubo. Kujwayelekile ukuthi ungawuboni umthelela ngobusuku noma ngesonto, futhi ungase ube nezikhathi zokuma kancane ngezikhathi ezithile. Okokuqala, uma impilo yakho ingagcwele, lungisa ukuntula kwakho ukudla okunomsoco njengamavithamini, amaminerali kanye nensimbi. Uma kungenzeka, thola lokhu ekudleni kwemvelo esikhundleni semithi.
Thola isizathu sokuthi kungani ufuna ukukhuluphala. Ungaphendukela ekudleni okungenampilo (ukudla okungenamsoco, ukudla okusheshayo) ukuze nje ukhuluphale; Nokho, isiqalo esingcono kakhulu sokuthola isisindo ngendlela enempilo ukuzivocavoca.
Ukubaluleka Kwezemidlalo
Ezemidlalo zengeza imiphumela eminingi emihle empilweni yakho. Ngenqubo yokuzuza isisindo, kunengqondo kakhulu ukuhlala kude nemisebenzi eshisa ama-calories amaningi, njenge-cardio, futhi ugxile ekuqeqesheni isisindo. Lokhu akusho ngempela ijimu; Ungenza futhi ukujima okuphumelelayo ekhaya ngesisindo somzimba noma ibhande lokumelana. Njengoba uziphusha, isifiso sakho sokudla siyakhula futhi uthola izinzuzo ezengeziwe njengokulala nokulinganisela kwehomoni.
Izisekelo Zokudla
- Amaprotheni: Bala izidingo zakho zansuku zonke bese uqedela leli nani kuqala.
- I-Carbohydrate: Ngenxa ye-metabolism esheshayo, ama-carbohydrate amaningi ayadingeka. Ukusetshenziswa kukashukela okulula kuncike ekuthandeni komuntu siqu.
- Amafutha: Igremu elingu-1 lamafutha liqukethe amakhalori angu-9. Khetha imithombo yamafutha enempilo (amafutha omnqumo, ibhotela, amantongomane).
Udinga ukushintsha ukudla kwakho futhi uthole amavithamini, amaminerali kanye namanye ama-micronutrients. Ungadebeseleli izithelo, imifino nezitshalo ezinamaqabunga aluhlaza.
Imikhuba Eyisisekelo
- Yeka ukudla kancane: Uma udla kancane, uzozizwa usuthe kusenesikhathi.
- Phuza amanzi ngemva kokudla: Ukuphuza amanzi ngaphambi kokudla kuthatha isikhala esiswini.
- Ubisi nejusi yesithelo esikhundleni setiye/ikhofi: Ungadla ubisi noma ijusi yesithelo ngesikhathi sasekuseni, nobisi olunemolasi noju kusihlwa ngaphambi kokuyolala.
- Ukudla okulula: Engeza ukudla okunekhalori ephezulu okufana ne-omelette kashizi omhlophe, i-kashar menemen, inyama egayiwe/i-pasta kakhilimu, ubisi olunoju, ubhanana olunoju, amakhekhe, amasaladi anamafutha.
Ukunyakaziswa Nokunyakaziswa Kwekhalori Ephezulu
Iresiphi 1 yokunyakazisa isampula:
- 200 ml ubisi
- 2 wezipuni zoju
- 2 izipuni ze-molasses
- 2 wezipuni ze-tahini
- 2 amaqanda
- 1 isipuni se-hazelnut unama
- 1 ubhanana
- 2 wezipuni ze-oatmeal
Iresiphi 2 yokushukumisa isampula (1300 calories):
- 200 ml ubisi
- 1 ubhanana
- 10 izinkezo ze-molasses
- 2 wezipuni ze-tahini
- 4 amaqanda
- 2 izipuni ze-hazelnut/ibhotela lamantongomane
- 2 wezipuni ze-oat
- 1 ozuze isikali
Ukusetshenziswa Kwesinkwa Nohlelo Lokudla
- Esikhundleni sesinkwa, gcwalisa ngokudla okufana nenyama, amaqanda namazambane.
- Khulisa inani lokudla, engeza amantongomane afana nama-alimondi nama-hazelnuts ekudleni okulula.
- Gwema amakhalori angenampilo njengamashibhisi, amaswidi, ukudla okungenamsoco, i-cola nobhiya.
- Ngisho noma ungakwazi ukwenza ezemidlalo, umgomo wakho oyinhloko kufanele kube 'isinkwa esincane, ukudla okwengeziwe'.
Ukusetshenziswa Okungeziwe (Uma uthanda)
Ukusetshenziswa kwe-gainer, i-arginine, i-creatine ne-BCAA kungasekela inqubo yokuzuza isisindo.
- Ozuzayo: Ihlinzeka ngosekelo lwekhalori nekhabhohayidrethi.
- I-Arginine: Yenyusa ukugeleza kwegazi, isheshise ukululama.
- I-Creatine: Ivumela ukusebenza ngemithwalo esindayo.
- BCAA: Yehlisa ukuwohloka kwemisipha ngezinsuku ongazivocavoci ngazo.
Qaphela: Qiniseka ukuthi ubonana nodokotela wakho ngaphambi kokusebenzisa izithasiselo.
Isibalo Samakhalori
Bala amakhalori adingekayo ukuze ugcine isisindo sakho samanje futhi wengeze kancane (+100 amakhalori kuqala, akhule ngokuhamba kwesikhathi). Ukwanda okungazelelwe kungacindezela isisu.
Isampula Lohlelo Lwansuku zonke
- izidlo ezi-4 eziphambili + nesnacks
- Isithelo, isithelo esomisiwe, amantongomane okudla okulula
- Qiniseka ukuthi unesiphuzo esinekhalori ephezulu noma isiphuzo ngaphambi kokuyolala
- Ukudla okusekelwe kumaprotheni ngezinsuku zemidlalo
- Ukungawesabi amafutha ezilwane, ukuwasebenzisa kakhulu ekudleni
Izixwayiso Zezempilo
- Uma kunomlando womndeni wesifo sikashukela noma uma kukhona izinsolo zesifo se-metabolic, hlolwa i-endocrinologist.
- Sebenzisa amafutha okuthambisa (Lierac, Bio Oil, Mustela, njll.) ukuze uvimbele ama-stretch mark ngenkathi ukhuluphala.
- Phuza amanzi amaningi.
- Zuza imisipha ngokuzivocavoca okulula ekhaya.
