Isondlo esifanelekileyo ukunciphisa umzimba

Ekuhambeni kwexesha lethu, ingxaki umzimba efanelekileyo kakhulu, yaye alungise oko ambulensi imihla ukuphuhlisa ukutya ngakumbi ezitsha, nto leyo esele likhona isethi enkulu. Kodwa, xa ubuyele normal ukutya emzimbeni kwakhona acofiweyo. Yintoni na isizathu?

Easy ubunzima ukulahleka kancane ekhawulezayo inxulunyaniswa ntshikilelo, apho umzimba phantsi kwemiqathango ukusuka ekuqaleni. Kodwa xa kukho inguqulelo kwizidlo elidlulileyo, ubunzima bomzimba kwandisa kwakhona, ibe wayedla embalwa ngaphezu phambi yokudla. Oku kubangelwa yinto yokuba umzimba ufuna uzakulungela kakhulu ukuya amathuba omnye uxinezeleko, oko kukuthi, ukuba ukutya ukuzila. Ngenxa yoko, zokucwangciswa kakuhle, ukutya okunesondlo yonke imihla efanelekileyo ilahleko ubunzima - ekuphela kwendlela Qinisekisa ukuba kubuye umzimba ikwimo entle. Kakuhle eli ndlela kukuba kukuba umzimba ukufumana amandla ngaphantsi kwe kunokuba mayisetyenziswe ngosuku, ngoxa ubunzima lingaya lisehla ngokwehla ngokucothayo, kodwa isiphumo ukuba lwendele iminyaka emininzi.

Isondlo esifanelekileyo ukunciphisa umzimba: i menu

Menu kunye ukutya ekunene mayiqulathe iiprothini izilwanyana kunye carbohydrate. Abanesidanga eliphezulu ukutyeba kufuneka ukunciphisa ekudleni. Kukhethwa inikwa okuziinkozo, iimveliso umgubo kweqela A (ngamanye durum ingqolowa) isonka kunye bran. Abanye abantu bakholelwa ukuba ukutyeba kuyimfuneko ukuba bashiye amnandi ezinetyuwa, okroqiweyo, ndaza ndatshaya. Nangona ukusetyenziswa kakhulu kwezi mveliso kwaye abanalo, kodwa ningabaniki senze ukuba ngenye imini, kuba oko kunokukhokelela noxinezeleko ngasentla. Kubalulekile ukuba ukunciphisa nje isixa iimveliso babesebenzisa, umzekelo, endaweni amaqhekeza ezintlanu ikhekhe sidle kathathu ngeveki, endaweni zilayi zibini Bacon - nye.

Ngokutsho zokudla, ukutya ukutya ekunene ibandakanya kutya eziqulathe eninzi ifayibha. Umzekelo, umzimba ngosuku kufuna malunga 3 servings imifuno kunye neziqhamo, kwakunye inyama angamarhoqorhoqo, servings 2 iintlanzi. Icandelo ebaluleke kakhulu okunesondlo amanzi. iglasi yamanzi phambi kokutya kunciphisa onombilini. Kuba uthintelo ukudumba umqala kubalulekile ukuba amanzi lobushushu abandayo kunye negumbi.

Ukongeza, isondlo esifanelekileyo ukunciphisa umzimba kubandakanya kakhulu kolawulo olungqongqo. umzekelo ukutya olufanelekileyo kuthetha hayi ngaphantsi kwe-4 kwaye izidlo ngaphezulu kwe-6 ngosuku. Kufuneka ukutya iinxalenye ezincinane, ngoko umntu akayi kuba imvakalelo yindlala kunye nokuziva nenzaliseko. Ekugqibeleni, nkqu kakhulu isidlo emva kwexesha kufuneka wenziwe iiyure 2-3 phambi lokulala, ngenxa yokuba inkqubo kokudla esebenzayo ngaphantsi ngexesha ebusuku. Kwakhona lo mkhwa kufuneka ufake isidlo sakusasa ngokupheleleyo. Xa ukhetha indlela yokupheka kufuneka kuqala ukuze uqhubeke, ukubhaka okanye jam umphunga.

Isondlo esifanelekileyo ukunciphisa umzimba: ncomo

Ukunciphisa umzimba kufuneka osebenzisa amandla ngaphantsi kwe echithwa. Umfazi avareji osebenza kwi ofisi, kuyimfuneko ukuxhasa ubunzima 2000 kcal ngosuku, umntu - 2500 kcal. Ngoko ke, ukuze ukunciphisa umzimba isixa calories akuphelise kufuneka ibe ngaphantsi kwe ethile kwi 20-25%, lo gama i-ukwehla kobunzima liqinisekisiwe. Ngokwendalo, kuba oku kuyimfuneko ukuba aqhube ubalo rhoqo, ukuze bagqitha ubuso osidingayo obuvumelekileyo. Oku, ingakumbi xa usaqala, kunokubangela iingxaki ezinkulu, ngenxa yokuba abantu abaninzi baye bazama le ndlela phezu ngokwayo, kucetyiswa ukuba babhenele indlela ezaziwayo-kakuhle ezingenamandla ze "kulaks". Ngoko ke, bonke ukutya osetyenzisiweyo ngosuku kufuneka alingane kulaks 15 elwe. Kwezi nxalenye ezintandathu kufuneka imifuno, 3 izahlulo - iziqhamo, 2 servings - izabelo-4 kunye nokutya okuziinkozo - protein.

Isondlo esifanelekileyo ukunciphisa umzimba akukho ukutya ukuzila, ababhali zithembisa ukuba ilahleko ubunzima umbani kwiiveki ezimbalwa. Loo inkqubo umbane negalelo ilahleko ubunzima ngokuthe ngcembe, kodwa ukususela ngokusisigxina, yaye ixesha elide. ukutya ngendlela eyiyo - inyathelo ukuya yokuphila esempilweni kunye nokuthintela izifo ezininzi ezinxulumene abatyebe kuqala.