Ukumisa isidumbu samantombazane - imenyu kanye nezindlela zokupheka ezikhulu kakhulu zamafutha

Ukuze uthole ukukhululeka komzimba omuhle, kubalulekile ukuphambanisa imisipha nokunciphisa umchamo ocolekileyo. Ukuze uxazululwe inkinga yokuqala, kungcono ukusebenzisa imithwalo yamandla, futhi okwesibili, ukomisa kuhle. Kunemithetho ethile mayelana nokuqeqesha namamenyu.

Kusho ukuthini "ukumisa umzimba"?

Abakhi bomzimba kanye nabanye abagijimi ngokudweba imisipha yemisipha basebenzisa isiqondiso esikhethekile esibizwa ngokuthi ukuma. Kusho umkhawulo omkhulu ekusetshenzisweni kwama-carbohydrate, oshisa amafutha angaphansi. Ukuze uthole imiphumela emihle, akwanele ukwazi ukuthi kusho ukuthini umise umzimba ezemidlalo, ngoba kunezimiso ezithile kanye nezinkomba ezingezansi, ngaphandle kokubheka ukuthi kungenzeka yini ukulimaza impilo.

Kungani sidinga ukumisa umzimba?

Ngenxa yokuqeqeshwa okujulile emzimbeni, kuqaliswa izinqubo zamathambo, ezingavumeli umuntu ukuba athole ubuhlungu besisindo futhi alahlekelwe isisindo ngesikhathi esifanayo. Ukumisa kusetshenziselwa lapho intombazane iqonda ukuthi imisipha iyathuthuka kahle, kodwa ayikho impumuzo efunwa. Abantu abaningi, bekhuluma ngesihloko-kungani kufanele usule umzimba kowesifazane, bakholelwa ukuthi lesi siqondiso sisiza ukususa uketshezi okwedlulele emzimbeni, kodwa empeleni, kukhona ukushisa okukhulu kwamafutha.

Ukumisa umzimba - kungakanani?

Njengoba inqubo yokulahlekelwa isisindo ngokungasebenzisi i-carbohydrate ukudla iyingozi, kubalulekile ukusebenzisa le nqubo isikhathi eside. Ukumiswa komzimba okuphumelelayo kwentombazane kufanele kudlule amasonto amahlanu, yisikhathi esihle kakhulu. Amasonto okuqala abe okokufaka, okuvumela umzimba ukuba usebenziseke, kanye nokugcina kokubili - kuze kube sempelasonto, ukuze kuthi uma ubuyela kwimenyu evamile, ungaboni ukucindezeleka futhi ungagcwalisi. Kunzima kakhulu isonto lesithathu, lapho umthwalo ubukhulu.

Indlela yokwenza umzimba umiswe amantombazane?

Ukuze uthole imiphumela, kubalulekile ukulandela imithetho ethile. Umsebenzi uzoba nezinkomba ezimbili eziyinhloko: ukushintsha imenyu nemidlalo. Ngokuqondene nomuntu wokuqala, khona-ke ngaphakathi kwesikhathi esibekiwe kufanele kuhambisane nokudla kwamaprotheni. Kutuswa ukuncipha ama-carbohydrate kancane kancane, okungeke kube ukucindezeleka emzimbeni. Ukumiswa komzimba okwenzelwe amantombazane kufanele kucabangele izimiso ezibalulekile.

1. Kungcono ukuqhubeka nokusebenzisa umbuso wokuqeqesha amandla, okungeke uvumele imisipha ukuba yehle. Ukushisa amafutha, imithwalo ye-aerobic kufanele ifakwe. Isixazululo esihle sisebenza nge-cardio ngesonto ngesigamu sehora, bese isikhathi senyukwa kuze kube ihora.
2. Awukwazi ukususa isidumbu emzimbeni womzimba wamantombazane amafutha, kusadingeka ukuqinisekisa ukunikezwa kwamavithamini namaminerali. Ngaphandle kwabo, kuzovela izinkinga ezinkulu zempilo.
3. Ukumisa isidumbu samantombazane, umenyu wawo onamaphrotheni, uvumela ukusetshenziswa kwenani eliphansi lama-carbohydrate. Kumelwe kudliwe ngaphambi kokudla kwasemini, ukuze umzimba unamandla okucubungula kwawo ngokushesha.
4. Uma ufisa, ungasebenzisa ukudla kwemidlalo.

Ukondleka uma umisa umzimba emantombazaneni

Ukuze uzuze imiphumela usebenzisa noma iyiphi inqubo, kubalulekile ukucabangela imithetho eyisisekelo. Kunconywa ukuthi ulandele ukudla okuncane, udla ukudla izikhathi eziyisithupha ngosuku. Kubalulekile ukuphuza amanzi amaningi, ngakho isilinganiso sansuku zonke singama-2.5 amalitha. Kuvinjelwe ukuba udle amahora amabili ngaphambi nangehora elilodwa emva kokuqeqesha ukuvumela umzimba ukuba uhlakaze amafutha agcinwe. Omunye umthetho wukuthi kwasekuseni kuyisidlo esibalulekile nesinomsoco kakhulu. Imikhiqizo yokomisa umzimba akufanele ibe yi-calori eliphezulu. Kudingeka udle amahora amabili ngosuku ukuze udle ukudla okungu- 60-70% kokudla kwansuku zonke.

Ukumisa isidumbu samantombazane - imenyu yesonto

Uhlelo luhlala amasonto amahlanu kanti ngamunye wabo uhlukile ngezimiso ezithile ekwakheni imenyu. Isonto lokuqala isingeniso nama-carbohydrate namanje avunyelwe kuso. Inombolo yabo kufanele ibalwe ngale ndlela elandelayo: I-1 kg yesisindo sezintombazane kufanele ibheke 2 g we-carbohydrate. Inani lamaprotheni ali-30%, futhi amafutha angama-20%. Kubalulekile ukushiya ukudla okulimazayo okuqukethe ama-carbohydrate alula. Ukuze ukondle amantombazane anikeze imiphumela, ngesonto lesibili kufanele anciphise inani lama-carbohydrate kabili, kodwa amaprotheni kufanele abe ngu-80% wemenyu yansuku zonke. Kutuswa ukuba udle amagremu angu-10 nsuku zonke izinsuku.

Iviki elilandelayo, kuphinde kunciphise ama-carbohydrate ngesigamu, kodwa ukuze ugweme noma yikuphi ukungakhululeki, kudingeka ufake kwimenyu 0.5 st. ijusi elimnandi. Kubalulekile ukunciphisa inani lokudla okudliwa yi-1/3. Isilinganiso seviki lesine singabuyekezwa ezimbili ezinsukwini eziyisikhombisa ezedlule. Ngeviki lesihlanu, ukomisa umzimba emantombazaneni, okungafani nemenyu efana neyokuqala, kwenza kube lula ukuhlanganisa umphumela futhi ulungiselele ukubuya kwimenyu evamile.

Izindlela zokupheka komzimba emantombazaneni

Emikhiqizo evunyelwe ukomisa, ungalungisa izitsha eziningi ezizoba ezihlwabusayo kakhulu. Ukupheka, sebenzisa i-stewing, ukupheka, ukupheka nokupheka. Ukupheka okuvela eTurkey kuthandwa kakhulu uma umisa umzimba, ngoba inyama yenkukhu iqukethe amafutha ambalwa, ngakho-ke iyondla, futhi iwumthombo omuhle wemaprotheni. Isidlo sangempela futhi esilungele ukulungisa siyisikhathi se-turkey.

Izithako:

• i-fillet - 250 g;
• I-soft-fat curd ephansi-3 - tbsp. izinkezo;
• anyanisi - ucezu olulodwa;
• i-parsley - 1 tbsp. isipuni;
• i-garlic - 0.5 izinyo;
• ilamula - ucezu olulodwa;
• usawoti kanye nopelepele.

Ukulungiselela:

1. Ukuze wenze lokhu, usike izibopho zibe yimichilo emincane.
2. I-Cottage ushizi uhlanganise anyanisi oqoshiwe, i-garlic, i-lemon kanye nezinye izithako.
3. Beka izendlalelo zokugcwalisa ifomu, ukushintshana nenyama.
4. Ukubhaka kufanele kube ekushiseni kwama-degrees angu-180. Isikhathi sokupheka - iminithi engu-20.

Isaladi yokomisa umzimba

Izithako:

• Iklabishi - 250 g;
• isilimo esinamagatsha anamanzi - 100 g;
• ushizi olunomuthi omncane we-fat - 40 g;
• amafutha omnqumo - 1 ithisipuni;
• izibopho - 200 g;
• iqanda - ucezu olu-1;
• imifino kanye nosawoti.

Ukulungiselela:

1. Izingane neqanda zipheka, bese zigawula zibe izingcezu ezincane.
2. Grate ushizi on a grater noma uthathe izingcezu ezincane.
3. Imifino nquma utshani, engeza usawoti kanye nemifino, futhi unamathele ngezandla zakho ukukhipha ijusi. Hlanganisa zonke izingxenye futhi ungakwazi ukukhonza.

Ukudla kwezemidlalo uma umisa umzimba

Sebenzisa le nqubo ukuze ulahlekelwe isisindo, awukwazi. Kusebenza kuphela uma umgomo ukudweba imisipha ekhona. Ukuze uqonde ngokugcwele ukuthi kusho ukuthini umise umzimba ezemidlalo, udinga ukunakekelwa kokudla kwemidlalo, okuzoba ngumsizi omkhulu kakhulu kubantu abafuna ukuthola imiphumela ngokushesha. Kunezidakamizwa ezihlukene ezikuvumela ukuthi ushise ngokushisa amafutha, uhlinzeke amaprotheni kumisipha futhi ugcwalise ngamandla. Khetha uhlobo lokudla kwemidlalo kufanele kube ngabanye.

1. Amafutha okushisa . Ukulungiselela kusiza ukusheshisa inqubo yokushisa kwamafutha. Ngenxa yalokho, kubalulekile ukuthi uhlanganyele ngokwezemidlalo.
2. L-carnitine . Leli thuluzi alishisi amafutha, kodwa liyithumela kusayithi lokulahlwa.
3. Amaphrotheni . Ku-mass mass muscle akubhujiswa, lokhu kuyakudingeka, okondla imizimba futhi kunciphisa umuzwa wendlala.
4. Ama-amino acids . Kubalulekile ukugcina imisipha, futhi banciphise ukudla.
5. Amavithamini namaminerali . Ngesikhathi sokudla okuqinile, umzimba awunayo izinto eziwusizo, ezithinta impilo.

Ukulimala emzimbeni kwabesifazane

Kukhona amacala uma ukudla kwe-carbohydrate kuyingozi, ngakho-ke kubalulekile ukucabangela ukungqubuzana. Ungasebenzisi ukomisa izifo ze-pancreas, inhliziyo, isibindi nezinso. Umonakalo wokomisa umzimba uphinde uthinte ukucindezeleka okujulile umzimba okwenzekayo, ngakho abaningi bazizwa bengakhululekile. Ungasebenzisi ukudla kwe-carbohydrates kulabo abasesimweni nokuncelisa. Ngesikhathi sokumisa, izinkinga ezilandelayo zingenzeka:

1. Ngenxa yokunciphisa amafutha emenyu, kunezinkinga ngezipikili, isikhumba nezinwele.
2. Le ntombazane ayinayo inyanga izinyanga ezimbalwa.
3. Ukuphazamiseka emsebenzini wesimiso sokuzala, i-hormonal ne-endocrine.
4. Ukwethuka okwedlulele nokucasula.