Elisezantsi carb-menu for girls okusula umzimba

Body-yokomisa kuthetha yi yinkqubo ethatha ixesha elide, ejolise ekunciphiseni umaleko amanqatha, nto leyo ekhokelela ukuba elungileyo umzobo izihlunu zomzimba. Eli binzana liye kuthi evela abanxibe impahla. Iimbaleki abenza oku ezomileyo ngempumelelo ukunika mzobo esigingqini ngokukhawuleza. Enyanisweni, lo indibanisela izinto aerobic ngokwasemzimbeni kunye ukutya esezantsi-carb, nto leyo indibaniselwano kubangela ukutshisa ngempumelelo amafutha. Menu okusula umzimba ababhinqileyo yiseti ye zokutya iimveliso ezinomthamo high protein. ngenzuzo ekudleni yehliswe phantse ibe ubuncinane. Noko ke, ukupheliswa ngokupheleleyo kwabo ukutya kunokubangela ukuphazamiseka pathways, ngoko ke le nkqubo kufuneka ukuba kuyiwe nzulu kakhulu. umzimba Female umkhathalele kakhulu utshintsho kakhulu kwemichiza, kunjalo enqwenelekayo ukuqhuba yokomisa kwi zaneleyo kwemisipha mass kwaye kakhulu ekunciphiseni ukusetyenziswa kwemveliso ekudleni-equlethe. Kungenjalo, ingozi enkulu kunxilwe kunye ketoatsidoznoy isiqaqa.

Ekwenzeni le menu umzimba amantombazana iyoma nokukhutshelwa engaphephekiyo ezinye iimveliso okanye kuyimisela ezinamacandelo luncedo ngakumbi imvelaphi zezityalo. Inyathelo lokuqala ukunikela isidlo sakho esilandelayo:

• Candy, iilekese kunye nezinye iimveliso confectionery (ukuba lingatshintsha iziqhamo ezomisiweyo nobusi).
• Khekhe, ehla (okuziinkozo kufuneka itshintshwe, kodwa hayi ngaphezulu kwe-200 g ngosuku).
• zobisi otyebileyo koqoqobo kwesilwanyana.

Kuba eqhelekileyo yokusebenza umzimba kunye neenkqubo okukhawulezileyo pathways flow kubaluleke kakhulu ukuqinisekisa ukuba ukutya okusula umzimba. Menu kufuneka ibandakanye uluhlu iimveliso zilandelayo:

• Okuziinkozo (kungcono ukuba zincede zikhethe irayisi kunye buckwheat).
• iinxenye ezincinane inyama ndayame (yenkomo, inyama ihashe, inyama yehagu, alichumi, kwaselwandle).
• kwemifuno kunye neziqhamo.
• Imidumba (ingakumbi neentlumaya, ertyisi, iiertyisi, ingxelo bean).
• Iimveliso zobisi (ubisi, ephantsi-fat cottage samasi).
• Amaqanda zeenkukhu (ekukhethwa ukuba kuphela neprothini).

Musa ukulibala ukuba ngexesha ngexesha ndahlukane kwamafutha omzimba ukudla yahluke kakhulu ukusuka amadoda nabafazi menu. Body iyoma floor strong kufuneka isiqulatho eliphezulu neprothini ukugcina isambuku mass kwezihlunu. Abafazi, ke, ngaba bekungayi mzobo abatyebe kwemisipha kunye nendleko eliphakathi kunye eliphantsi protein otyiwa. Kwi-avareji, umjikelo yokomisa epheleleyo yenziwa kwiiveki ezi-5. Ngokuthe ngcembe, kufuneka utshintshe yokudla kwaye andise amandla umthambo aerobic.

viki 1

Ukugxininisa okunefayibha. Imali imifuno, iziqhamo, neoli, ityuwa kunye nobulawu kuncitshiswe kakhulu. Le veki iya kuthathwa intshayelelo, ulungisa umzimba lotshintsho kwemichiza ukuba liqalisa iyoma umzimba. Sample menu kufuneka ibandakanye yonke ingqolowa cereal, neminqiwu zeentlanzi ezimhlophe okanye squid, yaphekwa ibele inkuku, abamhlophe iqanda kunye imali encinane esezantsi-fat cottage sisi. Kufuneka ilunyukelwe kakhulu into yokuba imali carbohydrate kufuneka ngaphezu 2 g kg ubunzima bomzimba wakho ngalinye. BZHU ratio (iiprothini, amafutha kunye carbohydrate) - 50/20/30.

ngeveki 2

Isixa carbohydrate lifinyele ku-1 g nganye ubunzima bomzimba kg. Umlinganiselo protein kunye namanqatha - 80/20. Ityuwa ekutyeni ngaphandle ngokupheleleyo. Iimveliso kakhulu elikholekileyo: eyenkomo ibhityile, wayipheka ibele inkuku, cottage itshizi ephantsi-amanqatha, iimveliso zobisi, kunye bran. Ukususela imifuno Kulungile ukuba zincede zikhethe kwaneekomkomere, iitumato nekhaphetshu.

kwiveki 3

Carbohydrate bancipha 0.5 g nganye ubunzima bomzimba kg. Umlinganiselo protein kunye namanqatha iyafana. zokusetyenziswa kwamanzi kufuneka linciphiswe ukuze neelitha 1.5 ngosuku. Ukugcina ukwakhiwa kwemichiza ye ephilayo kungafakwa isakhiwo afikelelekayo. Kule menu, shiya amabele chicken, bran kunye neeproteni. Ukuba uziva mnandi, isiyezi kunye ukubonakala ivumba acetone umoya othululwayo eshushu nancindi iziqhamo.

4 ngeveki

Eli nyathelo sivumelane ngokupheleleyo nge-2 okanye 3 ithuba leentsuku ezisixhenxe.

kwiveki 5

Ngelo isigaba sokugqibela yaphuse umzimba amantombazana menu kufuneka ngqo ukutshatisa kwiveki yokuqala yokudla.

umzimba yokomisa imfuneko ukugcina inani izibalo carbs kunye calories. Ukungaphumeleli ukuthobela olinganise ubunzima elahlekileyo ngokukhawuleza kakhulu kuza kuniphuthuma, nize yonke imisebenzi ziya kuba lilize. Kwakhona musa ukulibala malunga umthambo ngamandla. umthwalo umzimba Good wenyama kukhawuleziswe kakhulu inqubo yokoma.