Ngokuvamile abesifazane abathanda umlilo bayesaba ukuthi "ukukhula kwemisipha" kusho ukuthi akumangazi, ngoba sifuna ukukhanga kubantu, hhayi ukufana nabo. Kodwa-ke, ochwepheshe bazama ukusiduduza ngazo zonke izindlela: ngeqoqo le-"mass" muscle mass (kokubili ukusatshalaliswa kwemisipha emzimbeni kanye nombolo yabo yonke), owesifazane udinga ukuphakamisa izinga le-testosterone izikhathi eziyishumi. Futhi lokhu nakho, kungenzeka kuphela nge-supptosterone ne-steroid supplements.
Ngakho-ke, ungakwazi ukugijima ngaphandle kokwesaba. Manje kusele kuphela ukuthola ukuthi yini okudingeka yenziwe ukuze kusebenze ukukhula kwemisipha. Okokuqala, ukukhula kwamasipha udinga ukuqeqeshwa kwamandla , kodwa imisipha ayikhuli ngesikhathi, kodwa emva kwamakilasi futhi kulesi sikhathi ukuthi ukudla okunempilo kokukhula kwemisipha kuyosisiza.
Ama-calories
Njengoba wazi, ukwehlisa isisindo udinga ukuqinisekisa ukuthi inani lamakholori ayidla lingaphansi kwesamba esichithwe. Futhi lapha-ngokuphambene nalokho. Kodwa ukhalori khalori ahlukile, udinga ukukhetha ngokufanele isilinganiso samaprotheni-carbohydrate-fat, ukuze uthole imisipha, futhi hhayi fat fat. Ngakho, ngosuku kufanele udle ama-200-300 kcal ngaphezulu kokulahlekelwa kwakho.
Ama-carbohydrate
Ukunciphisa umzimba kwamantombazane avela ku-metabolism yamadoda ahluke, mhlawumbe, kuphela isici - i-carbohydrate metabolism. Njengoba sishintsha ngokuqinile ama-carbohydrate emafutheni, ukudla kwethu kufanele kube yi-low-carbohydrate, kepha kulawo ma-carbohydrate esiwashiya, kufanele kube khona kuphela okuphuthumayo. Ingxenye yama-carbohydrate ekudleni kokukhula kwemisipha kufanele kube ngu-40%.
Amafutha
Awukwazi ukuhamba ngaphandle kwamafutha "ewusizo", okuyi - polyunsaturated fatty acids. Bayibophezele ukushisa amanoni, banalo uhlu olude kunazo zonke lwezinto eziwusizo. Sizokuthola ezinhlanzi ezinamafutha. Ekudleni okunempilo ukukhula kwemisipha, amaphesenti amafutha azoba ngu-20%.
Amaprotheni
Imisipha - iqukethe amaprotheni, futhi ngaphandle kwabo asikwazi nje ukubhekana nomsebenzi. Umthombo wamaprotheni kufanele ube ukudla nsuku zonke kwemikhiqizo ye-lactic acid. Ingilazi yobisi ibhekwa njengokudla okuphelele, futhi akufanele ihlanganiswe nanoma imiphi imikhiqizo. Ngaphezu kwalokho, kanye ngosuku, ngempela udle into enyama (kodwa hhayi imikhiqizo esiphelile), Masibekwe noma sipheke. Inani lamaprotheni ekudleni kokukhula kwemisipha kufanele libe ngama-40%.
Amavithamini ne-fiber
Izithelo nemifino, okokuqala, ukugcwaliswa kwamavithamini okugcinwa futhi okuyimfuneko yokugaya isililulose. Yenza okuthandayo izithelo ezimuncu, ngoba zithokozi - lezi ziyi-carbohydrate ezifanayo ezisheshayo ezizokhipha ama-pancreas akho anamnandi namafutha. Vumela ukusetshenziswa kwezithelo nakho kube ukudla okuhlukile, hhayi ukudla.
Akukho ukudla okusheshayo
Ukusetshenziswa kokudla okusheshayo akuyona nje eyingozi, kodwa futhi kubiza. Zijwayele ukuthatha ukudla nawe ekhaya. Ukudla okuvela ekudleni okuvamile kuqukethe ama-carbohydrate okusheshayo, amafutha anobungozi, izithako zokulondolozwa kanye nezithako zokudla, le medi ayihlanganisi nokuphila okunempilo, ukuya ekudleni okuphelele, akusizi nje ukukhula komzimba, kodwa nesimo sempilo.
Amanzi
Ngakho saqeda konke ukudla okudingekayo ukukhula kwemisipha. Kodwa ungakhohlwa mayelana ne-liquid. Amanzi ngendlela ehlanzekile ngosuku kufanele abe ngaphansi kwama-1.5 amalitha. Ngokuvamile sididanisa ukoma ngendlala.
Izithasiselo zokudla
Uma ulungiselela imincintiswano, khona-ke udinga ngempela ukudla kwezemidlalo ngendlela yokudla okuhlukahlukene. Kodwa-ke, uma ufuna ukuzitholela isisindo, ubuhle nempilo, awudingi ukujwayela umzimba wakho ukudla kwemidlalo. Kusukela emva kokuyeka konke okungenzeka "amaprotheni ama-cocktail", uzolahlekelwa ngokuphawulekayo kokubili isisindo esitholile namandla akho emzimbeni. Nakekela ukudla kwemvelo nokuphilile.
Konke okusele manje kungena ehholo futhi kuqala ukuqeqesha ngamandla ngesibindi!