Yiqiniso, ngegama elithi "ukulahlekelwa isisindo" masinyane kunobungane nama-mono-diet, imishayo yindlala nokucindezeleka okuphelele. Ngempela, ukulahlekelwa isisindo kusho ukungadli. Asifuni ukukudumaza futhi sikucasule, kodwa kufanele uqaphele ukuthi ngale ndlela yokulahlekelwa isisindo, ulahlekelwa amanzi. Cishe zonke izidlo zisekelwe ekugqaseni okuphelele kasawoti. Ngakho-ke, wonke ama-liquid aphuma emzimbeni, kuphela ama-fat residu asele, futhi i- cellulite ibonakala kakhulu.
Ngemuva kokudla okufanayo, ngokushesha nje uma udla okuthile ngokuqukethwe kasawoti evamile, amanzi azobuyela endaweni, njengesisindo. Sinikeza ukudla okudinga isisindo, okungukuthi - ukuqeda amafutha, hhayi amanzi. Umphumela walokhu ukulahlekelwa isisindo kuzoba isikhathi eside kakhulu, kodwa le nqubo iyinkimbinkimbi kunokweseti ye-diuretic, i-laxative, njll.
Ungasusa kanjani amafutha?
Ukuze umzimba wethu uqale ukudiliza ama-fat reserves, kudingekile ukuba ususe ama-glycogen, okungukuthi, i-glucose. Ngemuva kokudla, ingxenye ye-glucose igazini, iningi lalo lihanjiswa esibindi ukuze liguqulwe ku-glycogen, futhi konke okunye kufakwa "ngosuku oluluhlaza" ngendlela yamafutha angaphansi kwamanzi. Kulokhu kulandela ukuthi ukudla okunembile kokulahlekelwa isisindo kufanele kudale izimo lapho i-glycogen izogcina iphelile khona, futhi iyoba namafutha.
Okokuqala, sinikeza ukunakwa kwakho ngokudla okusondelene nokulahlekelwa isisindo, bese ukhuluma ngama-nuances.
Imenyu
Inani lokudla liyi-6, ngakho-ke, ukudla ukudla ezinxenyeni ezincane, emzimbeni wethu ngeke kudale i-glucose ngokweqile, ephenduka amafutha. Sidla okuningi njengoba isibindi singasusa ngendlela ye-glycogen.
Isidlo sakusasa - isaladi yemifino nebele lezinkukhu noma ilayisi elibomvu ngezinhlanzi ezibhaka, noma ama-oats ane-omelet. Kuzo zonke izinketho ungakwazi ukwengeza ucezu lwesinkwa se-rye.
Isidlo sasekuseni sesibili yi-yogurt, i-cottage shizi noma i-kefir ngokufaka izithelo ezingu-1 (i-banana, i-apula, i-pear) noma amantongomane (ama-alimondi noma ama-cashews 20g).
Isidlo - amaprotheni (inyama, inhlanzi noma izinkukhu) + i-carbohydrate (ukuhlobisa imifino nokusanhlamvu):
- Inkukhu i-brisket ne isaladi yemifino, isinkwa esisuka ku-rye isinkwa;
- izinhlanzi ezibhaka nge-buckwheat kanye nemifino edobile;
- inkukhu (ngaphandle kwesikhumba) nelayisi ensundu nemifino;
- I-ham ephansi kakhulu ne-omelet ne-vinaigrette.
I-Snack - itiye noma ingilazi yobisi olunamafutha aphansi (ungakwazi ukwengeza uju) ngama-coat oatmeal noma ama-marshmallows, ubisi lwe- smoothies .
Ukudla kwesidlo - imikhiqizo yobisi enezithelo noma amantongomane noma imifino eboshiwe, noma amazambane abhakabhaka, noma inyama eboshwe noma inhlanzi.
Ukudla kokugcina kuwukuphela kwemikhiqizo yobisi enezinto ezinamafutha aphansi:
- ingxenye encane ye-cottage shizi;
- ingilazi ye-kefir;
- yoghurt yemvelo.
Ama-Nuances
Yenza ukudla okudinga isisindo - kuseyingxenye yempi. Ngemuva kwalokho, ukudla okungenhla kuzosiza kuphela ukungatholi isisindo esengeziwe, futhi inqubo yokushisa amafutha iphumelela kakhulu ekuseni.
Ngemuva kokuvusa, ungasheshi ukudla kwasekuseni. Hlala ngehora. Ngesikhathi sokulala, izitolo ze-glycogen ziphelile, futhi manje ungaqhubeka nokulahlekelwa kwamanye amafutha ngqo.
Ngehora lokuqala emva kokuvusa, yenza ukukhanya kwe-cardio ukukhanya, ugibele ibhayisikili elimile
Ukudla kwakho usuku ngalunye kufanele kube nakho konke okudingekayo ekuphileni, amaprotheni, amafutha kanye nama-carbohydrate, ukudla kwe-caloric kufanele kukhethwe ngokuvumelana nesilinganiso sokufiswa kwesisindo sakho futhi kuye ngokusetshenziswa kwamandla akho. Uma ulahlekelwa isisindo, unganciphisa okuqukethwe kwekhalori owajwayele ngo-20-30%.
Ngobusuku, imithi yokunciphisa umzimba iyancipha, yingakho ukudla kwethu kokugcina kuyiprotheni ehlanzekile. Izosetshenziswa phezulu ngesikhathi sokulala ukubuyisela nokukhulisa amaseli, nama-carbohydrate namafutha - ngeke siwadinge. Isibindi sinezitolo ezanele ze-glycogen.