Wonke umuntu ufuna ukulahlekelwa isisindo ngokushesha, futhi akekho okhathalela imiphumela, okungenani aze afike. Namuhla sizokhuluma ngokudla okungahlosiwe ukulahlekelwa kwesisindo somhlaba wonke, kodwa kunokushisa okukhulu kwamafutha .
Ngakho-ke, ukudla kwethu ngokushisa amafutha kufanele labo abaye banqoba ngokuphumelelayo izinyathelo zabo zokuqala kokunciphisa isisindo, futhi manje, kubalulekile kuphela ukuba "uhlathulule izintambo." Uma umile esikalini akudingeki udonse isisu sakho ukubona ukudayiswa, uma usuvele ukhona ekuqeqesheni, ukudla okushisa amafutha angaphansi kwesikhashana yilokho okudingayo.
Imenyu
Umdali wokudla ungumqeqeshi uNick Nilsson. Futhi inzalo yakhe izokujabulisa ngokulula nokufinyeleleka.
Usuku 1 no-2:
- ukuvinjelwa okubukhali kokudla kwe-carbohydrate kuye ngokulinganisa kwakho okuvamile (kumuntu othile ukuvinjelwa ngu-100 g, futhi kumuntu mhlawumbe 30 g);
- ukwanda kwamaprotheni ekudleni - kufika ku-2.5-3 g / kg isisindo somzimba;
- ukusetshenziswa kwe-omega-3 acids;
- kubalulekile ukuphuza okuningi!
Usuku lwesithathu:
- Usuku lonke uhlala kunoma yisiphi isithelo (lokhu kuyadingeka ukuze ulahlekelwe ngisho nangokwengeziwe kwamanzi).
Usuku 4:
- ukwandisa ukudla kwamaprotheni ku-3-g / kg isisindo somzimba;
- Ama-carbohydrate agcina ezingeni eliphansi;
- Phuza amanzi ku-1.5 - 2 amalitha ngosuku;
- faka usawoti ngokuphelele;
- udle umdali kuze kube ngu-20-25 g.
Ake sicacise. Ukudla ngokushisa kwamafutha okusheshayo kusebenza ngokunciphisa ukungenisa kwe-carbohydrate. Ezinsukwini zokuqala, uketshezi oluncibilikisayo luqala ukudonswa futhi amafutha ahlukaniswa, njengomthombo wamandla. Khona-ke uyaqhubeka ulahlekelwa uketshezi ngenxa yomphumela wezithelo zomuthi, futhi ngosuku lwesine ngenxa yokusetshenziswa kwe-creatine ubuyisela umthamo emisipha. Lokhu kuyadingeka ukuze isithombe esiphelele, sijabulise iso lokuphumula. Ukuze i-fluid ibuyele emisipha, hhayi ngaphansi kwesikhumba, kubalulekile ukukhipha ukusetshenziswa kasawoti ngamaphesenti angu-100.
Lokhu-ke, akulutholi isisindo ezinsukwini ezingu-4, kodwa lokhu kudla kuzobeka iphuzu elikhulu emaphutha emzimbeni wakho.