Incazelo yokudla kuka Katana
I-Martin Kathan rollercoaster "yafika kithi eminyakeni engaphezu kwamashumi amathathu edlule, isikhathi eside yabhekana nabesifazane abaningi, futhi baqinisekiswa ngokuphumelela kwayo. Lokhu kudla kuye kwaba nokwethembeka futhi sekube umngane weqiniso kwabaningi besifazane abazama ukuphumelela nokubhekana nokubhekana nezinkinga zokulahlekelwa isisindo.
Umzimba wesifazane, hhayi ukucela izifiso zethu, uzama ukuqoqa ama-kilojoule, izimpahla zalezi zinsuku ziboniswa ngama-fatty deposits anzima ukulungisa. Phakathi nokudla nokunciphisa umzimba, ikakhulukazi uma le nqubo ivela ngokushesha, umzimba uhlangabezana nokucindezeleka okukhulu futhi ngemva kokuphela kwalokhu kuvivinywa, uzama ngentengo esheshayo yokubuyisela amakholori adliwe, ngenkathi egaxa noma yikuphi ama-carbohydrates namafutha avela nokudla. Ngakho-ke, ukuze bafinyelele isisindo esinqinile, abesifazane kufanele bahlale njalo ngezidlo ezihlukahlukene, noma bazinikezele. Kodwa ngisho nokudla okuqinile isikhathi eside, umzimba ugcina uguqukela ekudleni okuncane kakhulu, futhi isisindo sinciphisa ubunzima obuningi.
Le mbono yaqhutshelwa phambili yizidakamizwa ekuqaleni kwawo-1980, yaba yinto yokuthola kwangempela ngaleso sikhathi, ukuphumelela kwangempela ekudleni kwezinto zokudla, futhi ihlala idumile namuhla. Ukuthi, noma yikuphi ukudla kuholela eqinisweni lokuthi, eqinisweni, umzimba wethu, ukulungiswa kuwo, uqala ukulahlekelwa isisindo, njengoba ungena esimweni sokulondoloza. Kodwa uma inani lamakholori elidliwayo lizoshintsha sonke isikhathi, khona-ke ukulahlekelwa ngamakhilogreki abathandekayo kuzoqhubeka, ngenxa yesijwayelekile, hhayi ukusika kancane kwe-metabolism.
Isici esibaluleke kakhulu kulokhu kudla kubhekwa njengenani elincane lamafutha ekudleni, ngoba wonke ama-calories angasetshenzisiwe ahlala ngendlela yamafutha, umzimba uqala ukusebenzisa amandla okuqhutshwa kwamaprotheni nama-carbohydrate.
Isisekelo sokudla siyishintsho esiqhubekayo esilinganisweni samakhalori okudla, ngenxa yokuthi ukulahlekelwa isisindo kwenzeka nini ngaso sonke isikhathi, okuyinto ethinta kahle inhlalakahle yomfazi.
Yiqiniso, akumelwe sikhohlwe mayelana nokusebenza komzimba okudingekile ukushisa ama-kilocalories amaningi. Uma uqhathanisa imiphumela yokudla nemithwalo yemvelo futhi ngaphandle kwabo, ungabona ukuthi labo besifazane abenza usuku lonke isenzo esilula esivela kuma-squats, emithambekeni kanye nase-pull-ups, kungakapheli isonto bangakhipha isisindo esingu-9 kg. Futhi labo abangafani nkulumo ethi "gymnastics ekuseni" futhi abazizibopheli ngokungazikhandla ngokomzimba, bakwazi ukulahlekelwa yizikhilomitha ezimbalwa ngesonto. Ukuhluka okuphawulekayo kuchazwa ukuthi noma yiziphi izinzuzo ezikhethwe umthwalo, kungakhathaliseki ukuthi uzokwenzenjani - ukubhukuda noma ukuqina. Kubalulekile ukunamathela kumthetho owodwa nje: akukho umthwalo osebenza ngokweqile, ngaphandle kwalokho ukudla ngeke ukwazi ukuletha imiphumela efunayo, futhi ngaphandle kwalokho kungalimaza impilo yakho engokomzwelo nengokwenyama.
Ukuphumelela kokudla nokuziphatha
Ukuphumelela kwalokhu kudla ukuthi - ngaphandle kokwenza imidlalo njalo, ungalahlekelwa isisindo esingaphezu kwezingu-3 ukuya kwezingu-7 kwamasonto amathathu, nokuzivocavoca nsuku zonke, okungenani imizuzu engama-40, ungalahlekelwa yi-8-9 kilogram emavikini amathathu afanayo.
Ukuhambisana nokudla kukaKatana Martin, udinga ukulandela uhlelo olulula:
Isonto lokuqala:
Izinsuku ezintathu - 600 kcal ngosuku,
Izinsuku ezingu-4 - 900 kcal ngosuku.
Isonto lesibili:
Zonke izinsuku okuqukethwe kwekhalori okungaphezulu kuka-1200 kcal ngosuku.
Iviki lesithathu:
phinda isonto lokuqala.
Ngakho-ke, isikhathi salokhu kudla kungamasonto amathathu kuphela, bese ubuyela ekudleni kwakho okujwayelekile, lapho isisindo esingeqile singabhaliswa ngaso leso sikhathi esisheshayo njengoba ngemuva kokusebenzisa ukudla okujwayelekile.
Ngakho-ke, uma ngabe ufisa, le nkambo yezinsuku ezintathu ingabuyekezwa, kodwa isikhathi sibonise ukuthi umphumela uzogcinwa isikhathi eside kakhulu. Kusukela ekungalungeni kwalokhu kudla kungaphawulwa ukuthi ukugcina ngokucophelela inani lamakholori okudingayo akulula, ubunzima obukhulu kakhulu buvame ukwenzeka ezinsukwini zokuqala. Ngaphezu kwalokho, ukuqedwa ngokuphelele kwamafutha okudla kungaba nethonya elibi kakhulu esikhumbeni, kuwukuhlakanipha ukunciphisa inani labo.
Ukudla okusobala nokulula kwayo, ukuze uthole isibalo esincane, sekuwanele ukuzivocavoca nokubala okuqukethwe kwekhalori kokudla ekudleni kwakho. Futhi iphuzu elihle wukuthi ungazijwayela lokhu kudla uma kunesidingo.
Ukudla kweKatana kuyindlela esheshayo neyempumelelo yokuthola umzimba omuhle kanye nomzwelo omuhle.