Ukudla okunempilo ngesikhathi sokuzivocavoca

Izindlela zokudla ezincane ngosuku lokuqeqeshwa zikuvumela ukuba ugcine isimo esihle sempilo futhi ulahlekelwe isisindo ngaphandle kokuziyisa esimweni esilahlwe yindlala. Isondlo esifanele ngesikhathi sokuqeqeshwa - isihloko sendaba yethu.

Ngokujwayelekile

Abaqeqeshi abaningi bayalwa ukuba bangadli amahora angu-1,5 ngaphambi nangemva kokuqeqesha - ngalesi sikhathi isisu sikhululekile ekudleni. Okuhlukile kuphela amakilasi ekuseni: uma uzofudumala ngaphambi komsebenzi, sebenzisa i-apple yasekuseni, i-banana noma i-yogurt imizuzu engu-20 ngaphambi kokuqeqeshwa. Akunakwenzeka ukuthi uhlanganyele esiswini esingenalutho: isisetabolism "ngeke siphaphame" uze uhlabelele, okusho ukuthi imizamo yakho enkundleni, echibini noma ejimini uzozichitha. (Okungafani ne-yoga ekuseni, okusho ukuthi i-guru ithi, isebenza kuphela esiswini esingenalutho). Ungakhohlwa ukuthi udinga ukudla hhayi ngesikhathi kuphela, kodwa futhi ngokulungile! Ukushaywa yindlala ngaphambi kokuzivocavoca kuyingozi, kepha futhi ukugcwalisa isisu ekulahleni, khona-ke "ngokushesha" konke okudliwa esitokisini akuvunyelwe! Umthetho jikelele yilokhu: isikhathi esincane esisele ngaphambi kokuqedwa. ukudla kwakho kufanele kube lula. Esikhathini esidlule sokuqeqesha akukwazi ukudla okungaphezu kuka-400 kcal.

Endaweni - isiphuzo!

Ukusetshenziselwa ihora ngaphambi kokuba amakilasi aphuze okungenani ama-0.5-0.6 amalitha amanzi ngaphandle kwegesi. Ikhofi ezinsukwini zokuqeqesha ayinconywa ukuphuza, ngoba inomphumela wokuzivocavoca. Umzimba ngakho-ke kufanele uphuthumele - kungani ulahlekelwa ngisho nangoketshezi oluthe xaxa? Ngaphezu kwalokho, ikhofi, njengotshwala, ithinta ukujikeleza kwegazi - lokhu kwandisa ingozi yokulimala emithanjeni yegazi. Ithigi elimhlophe lingenye into: akugcini nje ngokumisa umzimba, kodwa futhi ijubane ne-metabolism, iqinisa uhlelo lwe-vascular futhi ivuselela umzimba. Isiphuzo sephunga elimnandi okwehafu yehora ngaphambi kokuqeqesha kuzongeza ekuthokozeni kwakho futhi kukusize ukuthi unike okusemandleni akho! Phakathi namakilasi, unganqikazi ukuthatha izinyathelo zokuthatha amanzi ambalwa. Izemidlalo ziphuthumisa umzimba, zivusa "ukuphakamisa" kwe-biomass phansi komzimba, futhi ukususa ngokushesha, umzimba udinga uketshezi. Ngaphezu kwalokho, ngaphandle kwamanzi, isisetshenziswa somzimba, esiye sazuza, sizophuza futhi futhi yonke imizamo iyophela.

Ngaphambi kokuqeqeshwa

I-Porridge enezithelo ezomisiwe zokudla kwasekuseni yisiqinisekiso sokuthi umzimba we-glucose ohamba kancane futhi ozinzile, okudingekayo ekusebenzeni okukhiqizayo kwazo zonke izinsizwa, kufaka phakathi nenhliziyo. Kusihlwa ntambama ukuthola ukudla okwanele kwamaprotheni. Kusukela kuwo imisipha yokusebenza izothola amino acid adingekayo. Kodwa-ke, ungadluleli, ukukhonza kufanele kube mncane! Ukugqithisa kwamaprotheni kuzokwenza isisindo esiswini - bese kuthi ngokuhamba kwesikhathi ku-step-aerobics noma jump jump, njengesikhwama samazambane. Ungaziphili injabulo yokuhlanza i-ration yansuku zonke yamajikijolo, izithelo, ushokoledi omnyama omncane - lawa ma-yummies awakhulisi nje imizwa, kodwa futhi iqukethe antioxidants yemvelo, ebizwa ngokuthi i-fighters yobusha nobuhle! Ungavumeli isilingo sokufaka esikhundleni se-carbohydrate eyinkimbinkimbi ngokulula, leyo amaswidi! Kusukela kulokho okungcono ngeke ulahlekelwe isisindo, futhi ekubi kakhulu ... ngeke uzuze ama-kilogram angamahle ngokungakhathali, kungakhathaliseki ukuthi uqeqesha kuze kube sekuthukuthukeni kwesikhombisa.

Ngemuva kokuqeqeshwa

Njengoba ukhumbule, uthola ukudla kuphela ngemva kwamahora angu-1.5-2 ngemva kwe-fiznagruzka. Konke lesi sikhathi, imetabolism isalokhu iphakanyisiwe, imisipha evuthayo idinga uphethiloli futhi, ngaphandle kokuyithola, ishisa izitolo ezinamafutha. Yilapho uqala ukuzwa khona indlala engabantu abadinga ukukhohliswa: uphuze amanzi abandayo, ugeze, ugeze umoya omusha epaki, uphumule ... Emva kwemizuzu engu-20-30 ungathatha "isifuba" ingilazi yelisi elisha, i-cranberry, amagilebhisi, isanqante-apula noma i-grapefruit. Kuzosiza ukususa i-biomusic eqoqwe emzimbeni futhi ubuyisele amandla. Yini ongayidla emva kwamahora ambalwa? Konke kuncike ukuthi kungakanani isikhathi esisele ngaphambi kokulala. Engxenyeni yokuqala yosuku ungaba nesidlo esiphelele, uzijabulise ngesaladi, ucezu oluncane lwenyama ephekiwe nge 150 g yokuhlobisa (ngokufanele - inhlamba noma ilayisi).

Engxenyeni yesibili yosuku, kuzodingeka uzikhawulele eklasini yamafutha ephansi noma 150 amagremu we-cottage shizi. Iprotheyini kumele ibe khona ekudleni ngempela: umsebenzi wokuzivocavoca uchitha indawo yokugcina amino acid, futhi ingagcwaliswa kuphela kumaprotheni. I-caffeine (itiye, ikhofi, i-cocoa, ushokoledi) ngesikhathi sokuqeqesha okuvela ekudleni kungcono ukuyibeka eceleni: iphazamisa umsebenzi we-insulin, okusho ukuthi kuvimbela umzimba ukuthi ungagcwalisi indawo yokugcina iglycogen futhi "ulayishe kabusha" imisipha.

Imenyu yesimiso sokuSuku lokuPhila

Ukuqeqeshwa kwamandla

Nika ama-carbohydrate alula, okuthosiwe namafutha. Ngaphambi kwamakilasi (ihora eli-1): isaladi ye-200 g imifino ehlanzekile noma ingxenye encane yemifino yemifino. Ngemuva (ngemva kwemizuzu engu-40): ingilazi ye-kefir, i-cocktail ye-protein noma ijusi lesithelo esisha. Inani eliphelele le-caloric yemenyu yansuku zonke: 2 000-2 500 kcal.

Ukwehlisa (yoga, pilates, elula)

Nciphisa imenyu nge-cellulose, ungafaki yonke imikhiqizo enzima yokukugaya (inyama, amaqanda, ushizi). Ngaphambi kwamakilasi: 200 amagremu esaladi noma isobho semifino enesinkwa sesinkwa se-bran. Ngemuva: amajikijolo, izithelo nama-smoothies (kungenzeka nge-milk fat low). Ingqikithi yenani lamandla: 1,500 kcal.