Ukutya "gosogoso" ukunciphisa umzimba: isishwankathelo, iimenyu, iimpawu, ukusebenza kunye nohlolo

ubunzima ngokugqithiseleyo kubangela amadoda kunye nabasetyhini rhoqo kufuna ubuchule ekunene ukubuyisela ukuvisisana umzimba. Baye bazama eninzi bayidle ukhethe lowo oza kuba nempumelelo ngokwenene. Ukutya "gosogoso" - isondlo ekhethekileyo eye yanceda abantu abaninzi ukusombulula ingxaki umzimba. Siye sifunde ngakumbi ngayo.

Ingakumbi yokudla 'nale "

It siqulunqwe sisazinzulu waseJamani uKarl Noordenom. Ekuhambeni kwexesha, oko ngcono zokudla ukuba ukusebenza ngcono.

Umongo ekutyeni na alternation of nokudla iiprothini kunye carbohydrate lonke ixesha layo. Ekuqaleni, kukho ukuhla kabukhali carbohydrate ekutyeni, ngoko indyebo yawo, yaye ekugqibeleni, bonke approach umzimba ngokupheleleyo ngokwaneleyo ezi izinto. Isixa protein kwisondlo ngenxa ukutshintsha: ekuqaleni ukunyuka yayo ngesifo sephepha, ngoko kunciphisa, ekuyeni ekupheleni okulinganisa kwayo kwenzeka.

ubunzima umzimba lifinyele, ngenxa yokuba umzimba akanalo ixesha ukufumana wasebenzisa carbohydrate uze kugcwalisa qhu protein, uze emva koko yonke into ihamba ngendlela efanayo. Amafutha ezingasetyenziswanga uthe watshiswa, kangangokuba uncedo ngakumbi nokudla ephantsi-osidingayo.

Ukutya ilungele ukuba abantu bathathe inxaxheba kwezemidlalo. Kungenjalo, ukuba akunjalo sebenzisa izakhi, kodwa ayikwazi ukwehlisa, kodwa kunoko, ukwanda ubunzima.

Kwenzeka ntoni emzimbeni xa itye?

Esi sikimu amandla aokusetyenziswa kulandelwa iinyanga 1-2. lonke ixesha yahlulwe imijikelo imini-7. Iphuhlise yokudla 'nale "menu veki, kwaye kwezinye iimeko, iintsuku ezi-4 kuphela.

Ngosuku lokuqala yeyona inzima. Isixa carbohydrate lifinyele 1 gram kwekilogram ubunzima bomzimba ngalinye. Xa inani elifanayo leeprothini abasetyhini grams 3 amadoda - 4. Ukuze inkqubo ekunciphiseni elasebenzayo, kufuneka uye ukuqubha, imithambo kunye nabahambi.

Iintsuku ezintathu ezilandelayo - ubuncinane ekudleni. Ukuba ixesha yokuqala yebhunga akanako ukumelana umda nzima ezinjalo, bavumelekile ukudlulela kwisigaba esilandelayo ekutyeni ngomhla wesithathu.

Kodwa ukuba kuvela ukumelana ukudla okunjalo, kubalulekile ukuqonda ukuba akunakwenzeka ukuba ukulibazisa sigaba glycoprivous. Oku kubonwa liqumrhu nokungazinzi engqondweni, kwaye uya kuqalisa ukugcina amanqatha, nokumgqubuthela iindleko zamandla uya usebenzisa izihlunu.

Kodwa simele sikhumbule ukuba eninzi protein okunamafutha ukudala ubunzima ophezu kwesibindi kunye nezintso. Ngokuthe ngcembe lo gama umzimba kwi yendlala ekudleni uqalisa aqhumisele ngamanqatha igcinwe.

Ngosuku lwesihlanu ulayishiwe kunye iikhabhohayidrethi: 1 kg ubunzima - 5-6 g Oku kunciphisa ukuselwa protein kunye namanqatha. Kule mihla le ekudleni, "nale", ngokokubona, calories kuhlala injalo, kodwa isidudu kunye neziqhamo kwi ekutyeni kwandisa isixa carbohydrate.

Ezi ntsuku umzimba uphumle phezu iiprothini abangaphezu kwemfuneko kunye ngenkuthalo utshisa nenqatha, oku akukenzeki watshintshela ukufumana amandla ekutyeni ekudleni. Ngoku lixesha lokuba ukomeleza msebenzi.

Uqala ukutya imini 6 no-7. Umlinganiselo protein, amafutha kunye carbohydrate ngolu hlobo lulandelayo: 1.3-2 g; 0.8 g; 4 Le inani kwenziwa isincomo yi zokudla njengoko kakhulu elungeleleneyo ukuba umntu lowo athathe inxaxheba kwezemidlalo.

Isigaba sokuqala ekutyeni igqityiwe, ungabuyela iintsuku zakhe zokuqala njengoba oyifunayo.

iintlobo menu

Ukutya "gosogoso", apho menu zingasasazwa ngokwentsuku ezi- 4 okanye 7, kulula noko ukuyisebenzisa. Le program ngokwawo yenzelwe iinyanga 1-2 kunye imijikelo kangangeentsuku 4:

• ephantsi-ukudla kuyacetyiswa ngethuba leentsuku ezimbini zokuqala xa imali carbohydrate liyancipha kwaye kwandisa protini. Ngeli xesha amanqatha iqalisa ziphele ngenkuthalo. Ngosuku lwesibini emzimbeni akukho glycogen, ekhokelela ukwanda ukusetyenziswa yeevenkile ngamanqatha.
• Ngosuku lwesithathu umlinganiselo carbohydrate ukunyuka ukutya, kwaye isixa liyancipha protein. Emzimbeni, oko kukuthi babengaqhelananga kubudlelwane ezinjalo kunabela lipolysis esebenzayo. Ngeli xesha, kukho zemali glycogen esibindini kunye nezihlunu.
• Umlinganiselo protein kunye carbohydrate equalized Ngosuku lwesine, ongqamana ukutya okunempilo.

Emva kokuba adlulele kumjikelo wokuqala ukuphucula umphumo ube kule ukutya iinyanga 1-2. Abantu abaninzi ukuthatha eli imo amandla ukwamkela ukuyisebenzisa kuyo yonke yobomi bakhe.

menu yokudla 'nale "kangangeveki: ncomo

Kwiintsuku zokuqala ezimbini kuyimfuneko ukunciphisa inani wekhabohayidreyiti emzimbeni, ukuqalisa ukusetyenziswa kwamafutha. Kwindawo engundoqo ye ekutyeni iya kuba intlanzi, inyama angamarhoqorhoqo kunye neemveliso zobisi. Ukutya okuziinkozo, iziqhamo kunye nomgubo kuya kubakho kwi yokudla imali encinci.

Yokudla inokuquka apile 1-2, 0.4 kg zemifuno, ezo musa istatshi, kwakunye iqhekeza lesonka kunye bran.

Ngosuku 5, ngamandla ufuna ukongeza ihabile ipapa, irayisi okanye buckwheat, inkukhu ibele, isaladi yemifuno kwakunye pasta durum.

Uqikelelo menu yokudla 'nale " kwiveki iquka iintsuku ezo zizakubalulwa umxholo lwabo caloric. Ngexesha ephantsi-carbohydrate yokudla zigaba kufuneka zibandakanywe:

• sakusasa - amaqanda-2, cottage sisi isaladi yemifuno;
• emini - i-apile;
• sasemini - imifuno iyabiliswa inyama (chicken okanye yenkomo ebilisiweyo);
• i umthamo kwemini - eliphakathi;
• isidlo sasebusuku - elosiweyo (okuphekwe) intlanzi, isaladi yemifuno.

Ngexesha imihla carbohydrate ophezulu ukudla, ungenza oku kulandelayo:

• Breakfast - oats isidudu, kukho isonka encinane;
• sasemini - nasiphi isiqhamo;
• sasemini - irayisi ebilisiweyo, isaladi yemifuno kunye nenkukhu;
• kwemini umthamo - iziqhamo;
• isidlo - pasta ne sauce.

Ngemihla ye menu okucwangciseke ziquka:

• kwisidlo sakusasa - oatmeal low-fat samasi;
• emini - iapile (emibhaka);
• Lunch - buckwheat, isaladi yemifuno kunye nenkukhu;
• i umthamo kwemini - iapile;
• uzibhale - intlanzi kunye nemifuno, isonka.

iingenelo yokudla

Xa ukutya, "nale" zinezibonelelo engenakuphikwa:

• Ukuze ufake kwi menu kweemveliso ezahlukeneyo eziqulathe iiprothini kunye carbohydrate, kuhluthe ihlala ixesha elide.
• Carbohydrate ngenisa emzimbeni ngezixa eziyimfuneko ukuze usebenzise umsipha njengomthombo wamandla. Kukho ukukhawulezisa iinkqubo metabolic.
• A ezityiwayo ezahlukeneyo awuvumeli umzimba siqhelane kwimveliso enye.
• Ukutya ayidingi ukunyuka kweendleko akukho xesha okanye izimali. Kulula ukuqalisa aze agqibe ngaphandle umonakalo kwimpilo.
• Ngexesha lokudla kuyimfuneko lokuzibandakanya kwezemidlalo.
• Njengoko ungaphulukana wayedla ambalwa ixesha elifutshane.
• Ngexesha lokudla umntu abanazo ntshikilelo engqondweni xa kufuneka ukuba inani elikhulu iimveliso ezahlukeneyo.

Ngenxa ukudla ukutya okunezondlo ingena bonke, ngubani ofuna ukuba unciphise umzimba ngaphandle nobungozi kwimpilo.

Izimo

Naluphi na utshintsho ekutyeni zingachaphazela umntu entle embi. menu yokudla 'nale ", ngokoluvo, nayo inamcebiso Izimo:

• ayikhuthazwa tu into yokuba abantu onokugula metabolic;
• Ukudla ayikwazi kusetyenziselwa wezintso kwaye wesibindi, kwakunye nezinye izigulo ezingapheliyo;
• musa ukusebenzisa ngethuba lokukhulelwa zisanyisa.

Ukutya "gosogoso": ncomo kunye neziphumo

Ngenxa menu le veki, ubunzima kulahleke lulandelayo: kwiintsuku zokuqala dieters unokuphulukana 1-2 kg, ngomhla wesithathu kule nkqubo nalo eqhubekayo. Ekupheleni kosuku lwesithandathu ubunzima uza emva kuba carbohydrate eziye kudliwa ngeli xesha, amanzi wavalelwa emzimbeni. Ekupheleni ubunzima ngosuku lwamashumi yehliswe kwakhona. I-avareji Ukwehla kobunzima ngeveki kuya kuba 1.5-2 kg.

Emva kweenyanga 2 ungaphulukana 7-15 wayedla. Oku kuya kuxhomekeka ubunzima sokuqala. I aphezulu oko kukuthi, i-lula njalo eekhilogram acofiweyo.

ingxelo entle ngayo ekutyeni "nale" iinkwenkwezi ezininzi kunye nabantu abaqhelekileyo ingqina ukusebenza zalo tolerability kakuhle umzimba. Amandla phezu iimveliso ezininzi ukutya ukusoloko, ngaphandle kokutya eziyingozi kunye neziselo.

Ngokutsho oogqirha ukudla

Zokudla kule ekudleni HIV, kuba iinyanga 2, ungaphulukana-avareji neekhilogram 10 umzimba. Menu kukhethiwe ngendlela yokuba umonakalo umzimba ayisetyenziswanga. Oku kufezekiswe ngesicwangciso esisekelwe yinkqubo ecothayo welahleko ubunzima kunye ukutya kangangoko. Menu zingatshintshwa kuxhomekeke ukuba umntu ufuna ukwehlisa umzimba okanye azuze ngayo.

Isigaba sokugcina

Hamba yokudla akukhuthazwa kwaye kufuneka usebenzise kuyo yonke ebomini, kuphela ngokuhlenga-hlengisa umzimba wakho. Ukuba ixesha elide ukushiya ukudla, unako ukubuyela kuyo emva ikhefu elide. menu yokudla 'nale "uya kuvumela abantu abaninzi kubo bonke ubomi babo uhlale slim nokugcina indlela yokuphila esempilweni.

Kulo mzekelo, impumelelo ubuhle kunye nani slim into ezingahambi ukonakala impilo ngokwasemzimbeni okanye ngokweemvakalelo.

Phakathi ezahlukeneyo izidlo, kwakhona yokudla 'nale "kwaye i menu ukuba inikeza, esibonakala ibhalansi lula. Ngokulandela kubo, abantu bafikelele iziphumo abanjalo, nto leyo awayengenako nokuphupha kuphela.