Akukho mfihlelo ukuba ukubala kwekhalori yindlela efanelekileyo kakhulu yokunciphisa umzimba. Inyaniso kukuba iikhalori yimalini yamandla angena emzimbeni kunye nokutya. Ukuba uchitha amandla amancinci kunokuba uyenze, ukugqithiselela kugcina umzimba ngendlela yeeseli ezinamafutha, ngoko ufumana ubunzima obukhulu. Ukuze kuguqulwe le nkqubo kwindlela eyahlukileyo, oko kukuthi, ukunciphisa umzimba, kubalulekile ukuba uchithe iikhalori ezingaphezulu kunokufumana. Kukho iindlela ezimbini kuphela zokuphumeza oku: ukuhambisa ngaphezulu, ukwandisa ukusetyenziswa, okanye ukutya okuncinci, ukunciphisa ukufika kweekhalori. Indlela efanelekileyo kukuhlanganisa ezi zibini, kwaye ukulawulwa kuncediswa yidayari yokulahleka kwesisindo.
Indlela yokugcina idayari yokulahlekelwa isisindo?
Mhlawumbi ucinga incwadi eneenkcukacha ezidityanisiweyo apho kubhalwe khona iinkcukacha ezahlukeneyo, kunye nokubala okude kunye nobuhlungu kunye nebalawuli kunye nokusetyenziswa kweetafile. Namhlanje, ngexesha lobugcisa obuphezulu, konke kulula kakhulu. Iziza ezininzi kwi-intanethi zinikeza inkonzo yamahhala phantsi kwedayari yendalo.
Ngokuqhelekileyo, kwidayari enjalo kufuneka ufake ubungakanani bakho, ubunzima, ubunzima obufunayo, uhlobo lokutya, izinga lokufunwa kwexabiso lokulahleka, kwaye inkqubo iya kubala ubuninzi obufunekayo ukuba udle iikhalori ngosuku ukuze ukhululeke ngokunyaniseka. Njengomthetho, eli nani liphuma kwi-1000-1500.
Ngokuqhelekileyo, kule nkonzo, unokubala kunye nokulahleka kweekhalori ngexesha loqeqesho lwezemidlalo. Kunconywa ukudala ukulahleka kwekhalori ngokuthe ngcembe: ukuthatha iikhalori ezingama-300 ukusuka ekudleni kwaye ungeze kumhla umthwalo wenyama othabatha iikhalori ezingama-300. Oku kuya kukuvumela ukuba ulahlekelwe isisindo ngexesha elikhawulezayo.
Inkqubo yedayari yokulahlekelwa isisindo iya kufuna ukuba ufake kuphela iimveliso kunye nobukhulu bayo, kunye nomxholo wekhalori kunye neengxenye ze-BZHU ziza kuba zibalo. Kulula kakhulu kwaye kulula.
Ukongeza, idayari inethuba lokumakisha idatha yokuqala kunye nempumelelo yayo. Uya kubona ngokucacileyo ukuba baqala ukunciphisa ubunzima kunye nesisindo esithile kunye nemigangatho ethile yomzimba (bona, ngokusemthethweni, nako kunokwenziwa apho), kwaye wonke umntu, nokuba unyathelo elincinane kunazo zonke ekunciphiseni ezi zikhombisi ziya kubonakala. Ewe, kuba oku kuyimfuneko ukuba ube nezikali kunye ne-tentimenti yee-tape ekhaya kwaye wenze ubuncinane ubuncinane 1-2 ngeeveki. Gqiba kwiingcali zincoma kwaye zenze yonke imihla.
Amantombazana amaninzi athambekele ekwenzeni idayari yodayari, eyenza ukuba ilandele ngqo imimiselo yenkqubo ekhethiweyo. Eyona nto iyalungisa kwaye inceda ukujamelana nobunzima.
Umzekelo wedayari ukulahlekelwa isisindo
Okokuqala, idayari efanelekileyo yokulahleka kwesisindo kufuneka ibe nolwazi. Khawucinge ngomzekelo wedata okumelwe uzinze kuyo:
- Ubudala: iminyaka engama-24.
- Ubukhulu: 170 cm.
- Isisindo: 70 kg.
- Injongo: 60 kg.
- Imigomo yokufezekisa: iinyanga ezimbini.
- Ukutya: ukulinganisela (b / w = 30/30/40), ikhalori ephantsi.
- I-caloric efunekayo yokulondoloza ubunzima: 2000 kcal.
- Umxholo we-caloric wokutya ukulahleka ngokukhawuleza (i-700 grams ngeveki) kufuneka ibe ngaphantsi kwe-750 kcal. Ngenxa yoko, umxholo we-caloric wokutya uyancitshiswa, umzekelo, ngamaqela angama-500, kwaye songeza ukuqeqeshwa okulula ukutshisa ama-calorie angama-250 imihla ngemihla.
- Iyonke: imihla ngemihla ungadla ufike kwii-calories ezingama-1500 ngosuku + ugijima ekuseni .
- Yonke imihla, i-ration ibhaliwe kwaye ibalwa, amanqaku akwenziwa malunga noshintsho obunzima kunye nokuya kwiiseshoni zoqeqesho.
Namhlanje, ukudala idayari yokulahlekelwa kwesisindo akuthethi nje ukulahlekelwa isisindo ngokuchanekileyo, kodwa nokufunda ukuphatha kakuhle ukutya, ukulawula yonke into ekudliwayo kunye nokuphuhlisa kuya kuba namandla kunye nokuqeqesha.
Enyanisweni, akukho nto inzima kwindlela yokugcina idayari yokulahlekelwa kwesisindo. Into ephambili kukuba ulandele izifundo ezicwangcisiweyo, kwaye ezinye ziza kuqala!