Kunzima ukuthola ama-kilogram ambalwa ngokuqondile, kubalulekile ukuba uqaphele futhi uqaphele ukuyixazulula. Emva kwakho konke, ufuna ukuphucula hhayi ngezindleko zesisu esilenga noma imbongolo enonile, futhi ikakhulukazi hhayi ngezindleko zesigcawu sesibili sokugaya. Ukufuna ukuhamba kahle, amantombazane amaningi aphuza ukuzuza uhambo olumnandi, ukuqeda amathambo ahambayo nemigqa ecacile yalesi sibalo. Lo mphumela ungafinyelelwa kuphela uma ukudla kuhlelwe kahle futhi kuhlangene nokucindezeleka ngokomzimba. Yebo, ukuze uthole ngcono, kuzodingeka futhi ulandele ukudla!
Amaphutha amakhulu eyenziwa amantombazane afuna ukuthola amakhilogremu ambalwa, ukuthi aqala ukudla okuningi, ngenkathi ekhetha ikhalori engcono kakhulu hhayi emikhiqizo yezempilo. Lokhu kungaholela emthethweni ohlukile. Ukudla "amafutha" ngokuqinisekile kusho ukudla okunomsoco, kodwa isisekelo saso sihlukile.
Okokuqala, kunesidingo ukuqonda amaprotheni, amafutha kanye nama-carbohydrate adliwe nguwe usuku. Iningi lokudla kwansuku zonke kufanele libe amaprotheni nama-carbohydrate. Amaprotheni aphendula ngalesi simo ekwakheni izicubu zomzimba, ukuqinisekisa ukusebenza okujwayelekile komzimba wonke. Ukwengeza isisindo, kunzima ukubala ngokunembile inani lamaprotheni adliwe ngosuku: le mali ibalwa ngokulula - 1 kg we-akhawunti yakho yesisindo se-2 g we-carbohydrates. Iprotheyini kumele ibe yisilwane, hhayi imifino. Nika inkukhu noma inhlanzi. Futhi, ukugcwalisa wonke amaprotheni, sebenzisa imikhiqizo efana nobisi, i-kefir, i-cottage shizi.
Ama-carbohydrate anikezela umzimba ngamandla okudingekayo. Uma udla ama-carbohydrate angaphansi kunalokho okudingekile, umzimba uzosebenzisa izitolo zamaphrotheni, okuzokwenza ukunciphisa ukukhula kwe-muscle fiber. Abahlinzeki abakhulu be-carbohydrate akuzona amabhula, kepha okusanhlamvu, amazambane kanye ne-pasta.
Amafutha kufanele afike emzimbeni wakho ngamafutha omifino, anesithambile e-vitamin E, okuba nemiphumela emihle ekubukeni kwethu.
Kungcono ukubala i-ration yakho yansuku zonke kumatafula wekhalori yemikhiqizo, ukubala amakholori okudingayo ukuze 'udle' ngosuku. Ukwanda kwenani lamakholori asetshenziswe ngosuku akufanele kudlule 500-800kcal. Uma umuntu onempilo kufanele adle ngosuku luka-2000kcal, bese kulabo abafuna ukuthola isisindo, lesi samba senyukela ku-2500kcal. Kungcono ukwandisa okuqukethwe kwekhalori kokudla hhayi ngosuku olulodwa, kodwa kungakapheli isonto, ngakho ungagcini uhlelo lokugaya futhi ungalokothi udale umonakalo emzimbeni.
Ukudla komuntu othola isisindo kufanele kube njalo njalo. Akufanele uzizwe unomqondo omkhulu wendlala, ukuze izinto eziza nokudla zifeze imisebenzi yazo. Esikhundleni sokunikezwa kwamahora angu-3, ukudla kwakho kwansuku zonke kufanele kube nokudla okungama-5-6.
Isampula yemenyu yomuntu othola isisindo.
Ukudla kwasekuseni: ushizi we-cottage ngezithelo noma amantongomane, noma oatmeal ubisi uju, isinkwa esimhlophe nebhotela noshizi, itiye nobisi noma ikhofi ngekhilimu.
Isidlo sasekuseni sesibili: Iqanda elibilisiwe, i-yogurt, ijusi.
Usuku lokudla: isaladi yemifino ehlanzekile, igqoke ukhilimu omuncu noma amafutha omquba, isobho lesenyama, inyama ye-cutlet nehlobiso (i-pasta noma amazambane ahlambulukile), isinkwa, itiye nobisi noma ikhofi ngobisi.
Isinkwa: isaladi yezithelo noma izitshalo, ubisi noma i-kefir, amakhukhi.
Isidlo: i-omelet noma i-curd casserole, inhlanzi, i-steamed noma i-baked, isinkwa, itiye nobisi.
Yiqiniso, ukudla okunjalo kufanele kuhlangane nomsebenzi ovamile wenyama. Imithwalo yemvelo kufanele ikhethwe kahle, kungcono ukubandakanya izivivinyo zamandla ezisiza ukwandisa ivolumu yomzimba: ukudonsa phezulu, ukuqhuma, ukuzivocavoca ngama-dumbbells. Kuthatha imizuzu engu-30-40 3-4 izikhathi ngesonto. Abantu abathandekayo bavame ukuba nezindawo zabo "izinkinga" zabo, ngakho-ke kungcono ukuxhumana nomqeqeshi wokuzivocavoca okokuqala ukwenza isethi yokuzivocavoca okudingekayo ngabanye ngesibalo sakho.
Ungakhohlwa ukuthi imetabolism ithuthukisa ukubhukuda nokuzivocavoca, okuholela ekuqiniseni izicubu ze-musculoskeletal.
Iseluleko sokwenza isisindo: ungalindeli ukuthi uma zonke izimo ezidingekayo zigcwaliseka imisipha yakho izoqala ukukhula ngokushesha, umphumela ongenakwenzeka. Kulokhu kufanele ube nesineke esikhulu ngokukhuthazela. Ngokuvamile inqubo yokuthola isisindo ithatha isikhathi eside. Ungasebenzisi izidakamizwa zokufakelwa ukukhula okusheshayo kwe-muscle mass, zizolimaza impilo yakho kuphela. Landela ukudla nokuzivocavoca, futhi uzofeza umphumela oyifunayo. Phela, ubuhle kudinga ukuzidela!