Protein marathon. Menu protein yokudla ukunciphisa umzimba

Enye inguwo athandwa kakhulu kule mihla ukutya ifayibha ngentsimbi. Undoqo yale ndlela ndahlukane ngomgubo wengqolowa obunzima buziikhilogram ilula, ukutya kweli xesha isekelwe ukusetyenziswa phantse esinganasiphelo zokutya iiproteins njengenyama ibhityile, itshizi, amaqanda, intlanzi, njalo njalo. D. Ngelo efanayo ixesha ngaphandle ukusuka ekunciphiseni ukutya ukutya carbohydrate-equlethe. iziqhamo Kutya kunye nemifuno zivunyelwe nangokomthamo ubuncinane.

Ifanelekile indla

Le nkqubo amandla emehlweni abo Andiqondi ukuba ndingaphila ngaphandle iimveliso inyama. Qwalasela oku ukudla ngenxa nje yokuba protein yokudla menu ukunciphisa umzimba yahlukile ezahlukeneyo ngokwaneleyo. Yindawo iiproteni nje kuphela, kodwa ezinye izakha. Ngawabo bathi nje 2 veki loo ukudla ukususa 8 eekhilogram, ubunzima ilahleko uya kuba ngenxa nje kuphela nokurhoxa obugqithisileyo ulwelo, kodwa kwakhona njengokutsha okunamafutha loovimba.

Ubuhle nobubi

Izinto eziluncedo ke lowo miba ilandelayo ukutya protein ziquka:

• Ukwehla kobunzima ngaphandle nokusukelana osisigxina wena uziva ulambile;
• ukutya protein lula ukumelana nale ngxaki ukunika unikezelo amafutha umzimba;
• protein yokudla menu ukunciphisa umzimba kakhulu ezahlukahlukeneyo.

Kodwa neentsilelo ukudla zininzi:

• ukulahlwa epheleleyo enuka;
• protein yokudla menu ukunciphisa umzimba ayikho elungeleleneyo, umzimba wakho ulahlekelwa hayi eekhilogram kuphela, kodwa iivithamini ebalulekileyo, iiminerali kunye ukulandelela izinto;
• elide, elingaphezu kweeveki ezintathu, ukutya ukutya iiproteins kunokubangela kwekhono kidney, calcium izivuka, kwakunye ukuphakamisa umgangatho cholesterol.

Imithetho ezisisiseko ngesondlo protein:

1. Yitya ukutya neprothini kwizidlo ngolandelelwano engqongqo. Ngokuqhelekileyo yaziwa esikolweni - "lobeko lwe sum ayitshintshi" - kule meko akusebenzi.
2. Awuvumelekanga utshintshe umthamo isabelo ezantsi.
3. Zama ukuba bacinge ukutya, usele amanzi ashushu, oko ayisayicinezeli imvakalelo yindlala.
4. Yonke imihla, nakanjani, usele iilitha 1.5 zamanzi.

ezinkulu lokudela

1. Carbohydrate - umthombo wobubi. Oku ihafu lokwenyaniso. carbohydrate Complex, equlethwe imifuno kunye neziqhamo ziluncedo kakhulu eziphilayo.
2. Ngokuphelele konke ube slim, ukugcina protein ukudla. Ukunciphisa umzimba nge olu hlobo angaba kuphela qwaba elandelayo imigaqo idla kuphela ezivunyiweyo mveliso. Umzekelo, abathandi sausage, mhlawumbi, akayi kuba nako ukuphelisa wayedla ezingaphezulu.
3. Ngokutsho ekupheleni yokudla ubunzima akayi kubuya. Enyanisweni, akukho ukutya namhlanje, emva koko wabuyela ukuqhubekeka ukuziphatha yokondla, wena ukwandisa ubunzima bakho.
4. Landela inkqubo esekelwe kwi iimveliso zesondlo iiproteins kunokuba kangangoko kuyimfuneko. Njengoko sele kukhankanyiwe, ukunqongophala elide wekhabohayidreyiti ikhokelela imiphumo ebuhlungu. Kungcono ukutya umdibaniso protein ukutya menu lokudla carbohydrate ezintsonkothileyo.

Yintoni I udle ukutya protein?

Namhlanje, kukho kakhulu ukutya zithandwa eyaziwa Atkins kunye Duke, kwakunye yesicelo ukutya kakubi. Ngamnye kubo ngokwabo ukutya menu leeprothini ukwehla kobunzima, kunye neempawu zayo kunye bokuqonda, uluhlu iimveliso agunyazisiweyo.