Isigqi sethu sokuphila sokuzidla sivame ukuholela ezinkingeni zokukhuluphala. Ikhambi lokuziqeda libonakala lilukhuni kakhulu. Ukungabi nesikhathi, ukugqugquzela nokuzithemba okujwayelekile ukuzibandakanya kwenza abantu bazame ukuzama ukunciphisa isisindo. Ngenxa yalokho - impilo engapheli, ukucindezeleka, namaphilisi angaphezulu aphindaphindiwe. Mayelana nendlela yokulahlekelwa isisindo ngokufanele futhi ungaphindi futhi, futhi sizoxoxwa ngezansi.
Izindlela ezingase zikhona zokuxazulula inkinga yokwehla ngokweqile ambalwa. Kodwa iqiniso liwukuthi amaphesenti amakhulu abantu asebenzisa umzamo omkhulu kakhulu wokufinyelela umphumela - avimbela ngokuqinile ukudla kokudla noma ngisho nokunciphisa okungenani. Yini edingekayo ukuze ususe isisindo esiningi ngaphandle kwengozi yokuzilimaza?
Setha kabusha isisindo - ngokushesha noma kancane?
Ukuthola ukudla okuphezulu kokulahlekelwa isisindo esisheshayo kuholela ekuqinisweni ukuthi "sondla" ama-charlatans ahlukahlukene anikezela ukushintsha izimpilo zethu ngokuzenzekelayo ngemali. Yiqiniso, ngifuna ukuhlukanisa amakhilogremu engeziwe ngokushesha. Futhi lapho sizwa inkulumo ethi "ulahlekelwe isisindo izinsuku ezingu-7-10" - sivele sidabule ngenjabulo. Akunjalo? Kodwa ochwepheshe bezokudla emhlabeni wonke bamemezela ngezwi elilodwa: ukulahlekelwa isisindo kuyingozi kakhulu empilweni ngisho nasekuphileni! Ngakolunye uhlangothi, lokhu kukwenqaba ngokuphelele ukukhishwa kwesisindo esiningi. Abantu abaningi baphelelwe ithemba, beqaphela ukuthi awukwazi ukulahlekelwa isisindo ngokushesha, kodwa kancane - asebenza. Kodwa ungenza kwenzeke. Yini edingekayo kulokhu?
Okokuqala, yidla kahle. Akungaphansi noma ngaphezulu, okungukuthi okulungile. Abanye abadli bezintaba bezintaba benza ukudla okuhloswe ekunciphiseni ukusetshenziswa kwamafutha. Ngenxa yalokho, umuntu ulahlekelwe cishe ngamaphesenti angama-80 wemisipha yomzimba kanye namasheya angaphezu kuka-20 kuphela wezinsalela ezingaphezu kwesikhumba. Kodwa umgomo uhlukile - ekulahlekelweni kwamanoni amaningi nokulondolozwa kwemisipha. Ngokulahlekelwa ngokungazelelwe kwemisipha ngesikhathi esifushane kungabangela izinkinga zempilo ezimbi. Izindlela ezingalungile zokulwa nokukhuluphala ngokweqile kuholela ekulahlekelweni okungazelelwe kwamasipha.
Abaningi kulabo abafuna ukunciphisa umzimba bafuna ukufeza umphumela ngaphakathi kwamasonto angu-1-2, futhi okuthakazelisayo, kodwa kuletha izinkinga eziningi kunokuhle. Imiphumela yangempela engafinyelelwa ngesikhathi esinjalo ingabalwa kalula. I-1 kg yamafutha omzimba ngu ~ 7000 kcal. Lokhu kusho ukuthi ukushisa u-1 kg wamafutha = kuvutha i-7000 kcal. I-1 kg yamafutha ingahle ilahleke phakathi nezinsuku ezingu-7-14, kuye ngokuthi indlela yokuphila nokudla komuntu. Ngokuhambisana nale datha, ungakwazi kalula ukusekela imigomo ezofinyeleleka kuwe.
Igama elithi "ukudla" ngezinye izindlela eziningi ezingekho emthethweni. Lokhu akulungile neze! Ukudla kuyinto, okokuqala, ukudla okunempilo nokuphilile. Abaqalayo bavame ukwethuka uma beqaphela ukuthi ukuze unciphise umzimba, udinga ukudla kahle. Ngenqubo yokwehlisa isisindo esiningi, udinga ukuqinisekisa ukuthi ukudla kwamaprotheni ekudleni kwakho futhi ngokusakazwa ukusabalalisa inani lokudla usuku lonke. Ama-protein ayadingeka ukuze umzimba wakho uthole izinto ezidingekayo zokwakha ukukhula kwamasipha. Ukwanda kwe-muscle mass ne-fat burning kuyinto indlela evumela ukuthi ufezekise umphumela oyifunayo ngokushesha kakhulu. Kumele uzibuze umbuzo, ungakha kanjani umsila futhi ulahlekelwe isisindo ngesikhathi esifanayo? Impendulo ilula futhi icacile ngencazelo. Lapha awukwazi ukwenza ngaphandle kwemfundo yomzimba.
I-ideology yokulahlekelwa isisindo
Uma unesisindo esiningi, amandla angakhululeka isikhathi esithile. Okusho ukuthi, amandla engeziwe aqaphela, ngokushesha ushisa amafutha amaningi. Isiphetho: imisipha engaphezu kwakho, ngokushesha uzothola umgomo oyifunayo. Ungethuki uma uzwa inkulumo ethi "ukwanda komzimba we-muscle." Lokhu akusho ukwanda kwesisindo somzimba esiphelele. Ngokuphambene nalokho! I-muscle ilula kakhulu kunamafutha. Ngakho-ke, lapho izicubu ezinamafutha zisuswa esikhundleni semisipha, isisindo esiphelele sinciphisa ngokushesha futhi singenakwenzeka. Ukwakhiwa kwemisipha akusho ukuthi kwakhiwa ama-biceps wamadoda namacube endaweni yomshini. Konke kufanele kuvumelane futhi kuvumelane nobukhulu besibalo besifazane. Ngakho-ke, bahlanganyele ekuzivocavoca umzimba (futhi kusadingeka benze) kangcono ngaphansi kokuqondiswa komqeqeshi oqeqeshiwe.
Ukuzila ukudla kukuvimbela ukulahlekelwa isisindo!
Kubantu abanquma ukulahlekelwa isisindo ngokufanele, kunendlela eyodwa kuphela yokuhlukanisa amakhilogremu angaphezulu ngaphandle kokusongela impilo. Lokhu kukudla okufanele ngokuhlanganyela nokuzivocavoca. Isitatimende sokuthi ungakwazi ukulahlekelwa isisindo ngokumane ukhawule ekusetshenzisweni kwamafutha yisiphambeko esingu-100% sabantu abaningi. Ngokugwema ukusebenzisa amafutha, ubeka umzimba wakho ngaphansi kwengcindezi, ngoba umzimba wakho usetshenziselwa ukuhlinzekwa njalo ngalezi zinto. Ukunciphisa kwabo okuphawulekayo kuholela emiphumeleni eguqukayo - umzimba uqala ukusebenza ngamafutha ngokweqiniso ngokoqobo konke okungena kuwo ukuze kwenziwe ukulahlekelwa kwamafutha alahlekile. Lokhu kunjalo uma bethi: "Ngcono kakhulu emanzini ambalwa".
Uma umzimba ungatholi amafutha omude wangaphandle, uvuselela izindlela zakhe zokuzivikela futhi umzimba uqala ukukhiqiza amafutha amaningi kwezinye ukudla. I-biochemistry yomzimba nemithetho ye-thermodynamics ayivumeli ukuba senze futhi sishise amafutha. Amafutha, noma kunjalo, abalulekile kubantu. Benza isikhumba sitheke ngokwengeziwe, siqinise isakhiwo seselula, sithwala amavithamini amaningi anamafutha futhi sinesivikelo sokuvikela ezinye izitho ezibalulekile.
Mhlawumbe usuqagele ukuthi ukudla kwama-carbohydrate uma uzama ukulahlekelwa isisindo kahle kufanele kuncishiswe. Lokhu kungenxa yokuthi ama-carbohydrate ayinhloko yomthombo wamandla. Umgomo wakho uzoba ukusebenzisa izimpahla ezingaphezu kwamandla kagesi, ngaphandle kwama-carbohydrates, ngakho ukusetshenziswa kwabo ngesikhathi sokushisa kuyobe kunciphise kakhulu.
Ukuhambisana nale mithetho kuzokusiza ukufezekisa umgomo wakho ngokuphumelela kakhulu. Ake kuthathe isikhathi eside, kepha umphumela uzoba namandla. Konke lokhu kuzokwenza uzizwe ungcono. Izisindo zakho zizohlala zizinzile, uzothola ukuthula futhi uqale, ekugcineni, ujabulele ukuphila, futhi ungathukutheli, uhlale esikhaleni. Nakuba izikali ngezikhulu lapha azikho lutho neze.