Akuyona imfihlo ukuthi ukubalwa kwekhalori kuyindlela ephumelela kakhulu yokulahlekelwa isisindo. Iqiniso liwukuthi ama-kilojoule ayinani lamandla angena emzimbeni kanye nokudla. Uma uchitha amandla amancane kunalokho okwenzayo, okweqile kugcina umzimba ngendlela yamafutha omzimba, ngakho uthola isisindo esiningi. Ukuze uguqule le nqubo ngendlela ehlukile, okungukuthi, ukwehlisa isisindo, kubalulekile ukuthi usebenzise amakholori amaningi kunokuthola. Kunezindlela ezimbili kuphela zokufinyelela lokhu: noma ukuhambisa okuningi, ukwandisa ukusetshenziswa, noma udle kancane, ukunciphisa ukufika kwama-calories. Indlela engcono kakhulu ukuhlanganisa lezi ezimbili, futhi ukulawulwa kusizwa idayari yokulahlekelwa isisindo.
Indlela yokugcina idayari yokulahlekelwa isisindo?
Cishe ucabange incwadi elandelwe lapho idatha eqoshiwe khona, kanye nokubala okude nokubuhlungu ngokubala nokusebenzisa amatafula. Namuhla, eneminyaka yobuchwepheshe obuphezulu, konke kulula kakhulu. Amasayithi amaningi e-Inthanethi anikela ngenkonzo yamahhala ngaphansi kwedayari lomuntu siqu.
Ngokuvamile, kudayari elinjalo udinga ukufaka ukuphakama kwakho, isisindo, isisindo esifunyiwe, uhlobo lokudla, izinga elifunayo lokulahleka kwesisindo, futhi uhlelo ngokwalo luzobala ukuthi udinga kangakanani ukudla ama-khalori ngosuku ngokulinganayo futhi ulahlekelwe isisindo ngokuphepha. Njengomthetho, lesi sibalo sisuka ku-1000-1500.
Ngokuvamile, kule nsizakalo, ungabala nokulahlekelwa kwama-khalori ngesikhathi sokuqeqeshwa kwezemidlalo. Kunconywa ukudala ukulahleka kwekhalori kancane kancane: ukuthatha ama-khalori angu-300 kusuka ekudleni bese wengeza ngosuku oluphethe umzimba oluthatha amanye ama-khalori angu-300. Lokhu kuzokuvumela ukuba ulahlekelwe isisindo ngesantya esisheshayo.
Uhlelo lwedayari lokulahlekelwa isisindo luzodinga ukuba ufake kuphela imikhiqizo nesisindo sayo, nokuqukethwe kwekhalori kanye nezingxenye ze-BZHU kuzozibala. Kuyinto elula kakhulu futhi elula.
Ngaphezu kwalokho, idayari inethuba lokumaka idatha yokuqala kanye nempumelelo yayo. Uzobona ngokucacile ukuthi baqala ukunciphisa isisindo ngesisindo esithile kanye nemithamo ethile yomzimba (bona, njengomthetho, futhi ingagcinwa khona), futhi wonke umuntu, ngisho nesinyathelo esincane kunazo zonke ekunciphiseni lezi zinkomba kuzobonakala. Yiqiniso, ngenxa yalokhu kuyadingeka ukuba ube nezikali kanye ne-tentimenti yocingo ekhaya futhi wenze isilinganiso okungenani izikhathi ezingu-1-2 ngesonto. Phenya ochwepheshe batusa futhi bakwenze nsuku zonke.
Amantombazane amaningi athambekele ekwenzeni idayari edayari, eyenza ukuba ilandele ngokucophelela imiyalelo yesistimu ekhethiwe. Iyalungiswa kakhulu futhi kusiza ukubhekana nezinkinga.
Isibonelo sedayari sokulahlekelwa isisindo
Okokuqala, idayari efanele yokulahlekelwa isisindo kufanele ibe ulwazi. Cabanga ngesibonelo sedatha okufanele iqondiswe kuyo:
- Ubudala: iminyaka engu-24.
- Ubude: 170 cm.
- Isisindo: 70 kg.
- Inhloso: 60 kg.
- Imigomo yokufeza: izinyanga ezimbili.
- Ukudla: okulinganisiwe (b / w = 30/30/40), ikhalori ephansi.
- I-caloric edingekayo yokugcina isisindo: 2000 kcal.
- Okuqukethwe kwe-caloric yokudla okusheshayo kwesisindo (ama-700 amagremu ngesonto) kumele kube ngu-750 kcal. Ngakho-ke, okuqukethwe kwe-caloric yokudla kuncishisiwe, isibonelo, ngamayunithi angu-500, futhi senza umsebenzi olula wokushisa ama-khalori angu-250 nsuku zonke.
- Ingqikithi: nsuku zonke ungadla kuze kufike kuma-calories angu-1500 ngosuku + ukugijima ekuseni .
- Nsuku zonke, i-ration ibhaliwe futhi ibalwa, amamaki akwenziwa mayelana noshintsho esisisindo kanye nokufika kwezikhathi zokuqeqesha.
Namuhla, ukwakha idayari yokulahlekelwa isisindo akusho nje ukulahlekelwa isisindo ngendlela efanele, kodwa futhi ukufunda ukuphatha kahle ukudla okunomsoco, ukulawula yonke imikhiqizo edlayo nokuthuthukisa kuyoba namandla nokuqondisa.
Eqinisweni, akukho lutho oluyinkimbinkimbi endleleni yokugcina kahle idayari yokulahlekelwa isisindo. Into eyinhloko ukulandela inkambo ehleliwe, futhi konke okuzayo kuzofika kancane kancane!