Ukutya Zijika ukunciphisa umzimba: ncomo

Ukuncipha komzimba - yinkqubo entsonkothileyo elifuna indlela ngamnye. Kungekho nto kuba dietetics amayeza bodwa njengesebe eyahlukileyo nenzululwazi. Isisombululo inengqondo kakhulu kwindlela eya umzimba ogqibeleleyo - kukuba bafune uncedo lobungcali. Ukusebenzisa esikalini analyzers ezizodwa, nutritionist unako ukuqikelela ubungakanani bamanzi, amafutha kunye kwezihlunu emzimbeni. Ngenxa lokufunda ngamnye yokutya luza kwenziwa.

Kodwa ukuba atyelele nutritionist ayikho ixesha elaneleyo kunye nemali. Emva koko kuza uncedo yokudla elibujikele ukunciphisa umzimba. Izimvo esihle. Nabani na oye wazama oko kusenziwa, yaye anelisekile osisiphumo ngesantya umzimba.

Umongo ekutyeni

ukutya Zijika ngelahleko ubunzima - enye yeendlela okunempilo yokulwa utyebile. Weight kuhamba kancinci, kodwa umphumo zigcinwe ixesha elide. Isiseko kumphathi wesekethe umbane wabeka ulwazi ukutya kwabantu. Ngapha koko, ukuba nje ukunciphisa inani calories bagqitywe, ngoko ekuhambeni kwexesha umzimba uya kuqalisa ukubandakanya iindlela zokuzikhusela, ringeta ku tirhisa amandla kancinci kangangoko kunokwenzeka. Uqhumisele ngamanqatha ngexesha elifanayo isantya okanye siyeke ukutshaya.

Ngoko ke, lo efanelekileyo na ukhetho alternating amaxesha yokudla 'nkqubo "ngesifo iiproteins kunye neentsuku xa kufuneka ukwandisa izabelo kunye ukubandakanya kwi kwizidlo carbohydrate. 10 Iintsuku ukothula / ukulayisha leentsuku ezili-10 - ifomula badla ukucebisa zokudla kunye nabaqeqeshi. ukutya Zijika ukunciphisa umzimba ziya ndingatshiseki kuphela ngenqatha ngaphandle nemiphumela kweli ephilayo, kodwa ukuphuhlisa ekunene yokudla. Ubuncinane ntshikilelo - isiphumo ubuninzi.

Imihlobo izidlo Zijika

Wonke nutritionist lifuna ukuzisa indlela egqibeleleyo yokulwa ukutyeba. Abaninzi kubo kubumba itshathi kukutya yokulinga, ukwenza utshintsho kwizidlo kunye umthambo urhulumente.

Wayohlala kunye nomqeqeshi Denis Borisov inika ithuba lokukhetha alternating ukothula yeentsuku ezintlanu kwaye ukulayisha usuku olunye. Zijika uGqr Malkov ukutya umbhali kubandakanya alternation yemijikelo elide. Yena unika izigulane zakhe ukuba ukusebenzisa izakhi ukukhanya. Kungenxa yoko le nto ubuchule kwakhe Sinovuyo abalandeli sweet.

Kodwa uOksana and Oleg Emelyanovo liphuhlise indlela yakhe. Baye bacebise kwi inyathelo lokuqala ukwenza ishedyuli ukuze iiphiriyodi yokulayisha kunye nokothula waya kuloo mini. Kamva, ungaya kwi imijikelo imini-ezimbini alahlwayo. Ngokutsho kwabo, ungeno anencasa uphume ekutyeni elibujikele ukwenza ita engeyongozi empilweni.

Iingcali abaninzi bakholelwa ukuba le ndlela ifanelekileyo lokuyigxotha le wayedla extra - isondlo elibujikele ukunciphisa umzimba. Ukuphonononga kunye neziphumo zabantu abaninzi ukuxhasa le mbono.

imithetho

• Ukusela amanzi. Loo lwelo ukuqalisa inkqubo yokucolwa kwaye bakhokele zifunxe amanqatha emzimbeni. Isixa wamanzi kufuneka womntu, ibalwe wokubala: ubunzima bomzimba × 31 (isiphumo ngeemililitha). Sisele kakhulu - ethile azibeka yokudla komuntu elibujikele ukunciphisa umzimba. Indlela ukunciphisa umzimba, kwaye akunakwenzeka ukuba mkhulu ukuba awufuni ukugcina eqhelekileyo balance amanzi. Ikofu neti azikho ezifanelekileyo, ngokuba izintso kufuneka ukuyicoca kubo.

• umsebenzi Physical. Evumelana zombini umthambo aerobic kunye anaerobic. Bona zidityaniswe kakuhle. Ukubaleka, ukufaneleka, ukudanisa, aqhumisele ngenqatha, yaye emva kokuba umzimba uqeqesho amandla ichitha amandla amaninzi kwi ukulungisa izihlunu zomzimba.
• Ungadli kungekho ngaphantsi kwe amaxesha 5 ngemini. It ukwahlula izidlo iyazingenela ukutya. Umzimba kulula ukumelana yokunqongophala calories, oko akuthethi ukuqala inkqubo ebeka ngamafutha.
• Inani calories kwixesha obhobhozayo - 1300-1400, ngexesha lendlela yokuqalelisa ikhompyutha - 1700-1800. Kwinxalenye yesibini somjikelo kubhetele ukuba adle iicarbohydrate entsonkothileyo - okuziinkozo, ipasta evela durum ingqolowa, isonka. Unako kwakhona uvumele wena ukuba iintlobo zeziqhamo - amapere, yeepesika, nabantwana. Kodwa iibhanana kunye zidiliya epleyitini akukho ndawo nkqu ukulayisha kwisigaba.

Umjikelo Amanzi

Ngeli xesha, umzimba kufuneka kunyanzeleka ukuba achithe amanqatha ukugeleza. Oku kwenziwa ngokunika up carbohydrate nokunciphisa ubungakanani bokutya ziphele. inani imihla calories kwixesha ekubhobhozeni - 1300-1400.

Yokudla kufuneka ikhatshwe imisebenzi esebenzayo ezemidlalo. Awukwazi ukudibanisa ukubaleka kwaye basebenze simulators. Abantu baqhele ukuba zidle yonke imihla isixa ngokugqithiseleyo confectionery kunye yokubhaka neemveliso, usenokuvakalelwa indlala elibukhali. Ndikhulule kokuba ukutya isaladi okanye ukukhonza amakhowa yathamba. Kukho imifuno edliwayo yale mda: broccoli, ikhaphetshu, iseleri, yemixoxozi, isipinatshi, nangwevu, ipepile, isithombo. Uyakwazi futhi zivulela 1-2 ilofu rye ngemini, kodwa kufuneka adla kwakusasa.

Sample menu imini ngexesha ukothula

• Breakfast: omelet kweziyi ezimbini, kunye sac enye iitumato inemithana, 1 indebe iyogurt, 1 ilofu.
• Isidlo sasemini: 1 Apple eluhlaza.
• Isidlo sasemini: 200 iigram chicken umtya, wento eziinkozo ebhakiweyo kunye nobulawu, 150 grams zekhaphetshu.
• Umthamo: 1 indebe iyogurt zendalo.
• Dinner: 150 g amafutha cottage sisi.

umjikelezo kulayishwa

Ngeli xesha, kufuneka uthi "ewe" yokutya okunempilo. Bekuya khangela ukutya onobuntu, leyo lizama ukugcina ubunzima yesiqhelo emva kwizidlo. Ngeli xesha kufuneka ufumane ukuva kwe zingaphi calories iimfuno zomzimba, ukufunda xa kufika kuyabuya yindlala.

Kubalulekile ukuba ukunyenyisa ukutya ngenxa kwimisebenzi yakho yemihla ngemihla. Ebudeni Zijika ekulayisheni yokudla ukunciphisa umzimba kufuneka eze ubuncinane ngokuphazamiseka. Ingakumbi lazy badla ukusebenzisa le ndlela: sebenzisa enye yonke imihla kwaye efanayo imveliso. kolo ungenza ngokukhawuleza ukufumana ndidikwe, kodwa ukuba isimahla ekubaleni rhoqo lweekhalori. Kwaye ixesha esilichitha uqeqesho lokuba izihlunu. ukushiya nemizobo zombini umthwalo aerobic kunye anaerobic.

Sample menu imini kumjikelo lendlela yokuqalelisa ikhompyutha

• Breakfast: irayisi omdaka kunye nemifuno - 250 g isaladi yemixoxozi kunye neetamati kunye imifuno kunye namafutha omnquma - 150 g
• Isidlo sasemini: 5 munye cookies.
• Isidlo sasemini: isityu yemifuno iitapile, 1 indebe iyogurt.
• Umthamo: 40 g sisi emhlophe "Adygeisky" 2 rye isonka.
• Dinner: 150 grams amakhowa, yathamba kunye itswele kunye utyani cream.

Benefits ubunzima oguquguqukayo ilahleko yokudla

On kwiiforam ezininzi, abafazi yabelana. Ziyahlutha ngokupheleleyo ukutya elibujikele ukunciphisa umzimba. Izinto eziluncedo yale yesekethe amandla supply ukuba ayenzi kakubi umzimba. Le umzimba ungafumani xa simo, ngoko oko ungakwazi ukulungisa nokukhawulezisa nethe, lahla okunamafutha kwemfuneko. Akukho nto ukudla elibujikele ukunciphisa umzimba kucingwa ukuba 'uphilile "kakhulu.

Kwaye abaninzi izinyo elithozamisayo yitile ukuba bakwazi ngokubafekethisa wena okuluncuthu ngethuba lomjikelo wesiqalo. Eyona nto ibalulekileyo kukuba ukusebenzisa iimveliso awusosimiselo yokudla kusasa iinxalenye ezincinane. Isiphumo, okongezeleke ukutya, igcinwa ixesha elide. Kwimeko ngomnyango elichanekileyo ekutyeni, zokulawula phezu isixa calories umthambo rhoqo, Kum akayi kubuya konke konke. Umzimba ampontshwe phezulu kunye nezihlunu - okuhlala.

ukutya Zijika ukunciphisa umzimba: iziphene

Ukutya ifuna indlela ngamnye. Umntu nganye izinga ezahlukileyo ukutya. Ectomorph (obhityileyo umntu omnye a yokucola ukutya fast) ubhobhozayo rhoqo ukuze buhlungu, kuba emva kwexesha endaweni amanqatha kuya kuqala ku "samaxesha" kwezihlunu. Endomorph yi ndandityebe ngokugqithiseleyo, ukuba kakhulu ukwandisa isabelo idrive yi carbs fast. Ngoko kuyimfuneko ukuba ulungise lemijikelo umzimba wakho. Kukho nezinye nobubi:

• ngenxa Slow. Noko ke thabatha 0.5-1 kg esikalini kule veki - oku luphawu olukhulu. zokudla Okuninzi ekwehliseni musa ukucebisa ukuba ukuwonakalisa umzimba. amantombazana abafuna ukuba unciphise umzimba ngeveki ukuya kuphumla phambi uhambo, besidla ukudla lingakhangeleka ukusilela ngokwenene. Ke umzimba athi "enkosi" uze ugcine iziphumo zabahambela ixesha elide.

Ngobuninzi zokutya iproteni awulungelanga yonke. Emva ukusetyenziswa elide protein zezilwanyana Abantu abaninzi baqale ukuqhina, intloko, isicaphucaphu. Kwakhona kakhulu ukunyusa izinga acetone kwi yokuchama. Ukunciphisa ubungozi iziganeko ezinjalo kufuneka zisetyenziswe kunye a lot of iiprotheni ifayibha (imifino, imifuno, amakhowa) kunye neemveliso zobisi. Yeyona ukusetyenziswa iyogurt okanye iyogurt kuya kunceda ekuphuculeni yesisu lulekani ukuqhina kunye ibile ethunjini.

indlela Right evela kwizidlo

Ukuze kuphunyezwe iziphumo ngexesha ukutya ukuze sihlale ixesha elide, kufuneka utshintshe kwizidlo ngokuthe ngcembe. Ngokuthe ngcembe, ungafaka ukutya kwi menu, leyo umlomo ngexesha wesiqalo - iibhanana, ezomileyo, yehagu. Kodwa imali yabo yemihla ngemihla ziya kuba ncinci. Amanzi ngoku - i isiselo kubalulekile ukuba umntu ofuna ukuba imilo zabo. Sela amanzi olunyulu ezingezo-nezihlwahlwazayo ezifunekayo imizuzu engama-20 phambi kokutya kunye nemizuzu engama-30 emva kokuba.

Kuqala kufuneka anikwe ebilisiweyo, yathamba okanye eqhotsiweyo ukutya kwi epanini elomileyo. Kodwa ngamanye amaxesha kubalulekile badlale. Ngapha koko, intwana encinane imveliso ozithandayo esalelweyo akunakwenzeka ukuba ibe yintlekele.

reviews

Ke kaloku, ukuba uyazi ukuba yintoni na ukuba ukutya wovandlakanyo ukunciphisa umzimba. Iimpendulo ngayo ngokubanzi ezilungileyo. Abantu abaninzi bakwazi ukuphucula lomzobo. isondlo olufanelekileyo kunempembelelo entle yonke ephilayo, ishenxisa ukuphazamiseka ye phecana wokudla, kuphucula ukutya. Ukutya ayikho lugcwele ezinjalo "iziphumo ebezingalindelekanga" ezibi njenge elibukhali yindlala, intloko ebuhlungu, nokuba buthathaka.