Emva kokugqiba ukulahlekelwa isisindo, ukuthenga ukubhalisa kwi-gym okanye, nokuba, ukuze ufumane ubuninzi bomzimba, kuyimfuneko ukuhlaziya ukutya kwakho kunye nayo. Kubaluleke kakhulu kukutya okufanelekileyo ngexesha lokuqeqesha, kuba kuya kuxhomekeka kulo, nokuba i-fat fat excess is transformed into muscle. Kule nqaku, lo mbandela uya kuhlanganiswa.
Isondlo esifanelekileyo xa usebenzisa umzimba
Kumele kuthi ngoko nangoko ukuba umzimba awunasweleki izondlo. Kodwa apha kukho iinkalo ezikhethekileyo: i-carbohydrates elula kufuneka ithathelwe indawo yinkqubo enzima, ukwandisa inani leprotheni ekudleni, kunye nefuthe, inxalenye enkulu, sebenzisa imifuno, kwaye izilwanyana zifumana iintlanzi kunye neentlanzi zaselwandle. Kusetyenziso lwee-carbohydrates elula ukuba umzimba uphendule kwimveliso ye-insulin, edala inkqubo yokuthambisa i-fat. I- carbohydrates edibeneyo iya kubangela ukukhula kobutyebi bomzimba, kungabi ngatyebile, kwaye banakho ukukwazi ukubonelela ngexesha elide.
Amafutha ayimfuneko kumntu, ngoko ke akunakwenzeka ukuwagatya ngokupheleleyo, kwaye iiprotheni zaziwa ngokuba yizona zinto zakhiwa ngamathambo kunye nemisipha. Isondlo esifanelekileyo ekuqeqeshelweni kwamandla sidinga ukusetyenziswa ngokusemthethweni kwedlo kwasekuseni kunye nesidlo esinomdli, kodwa ukusondela ngokuhlwa, i-calorie content of food ifanele ibe yinto ephantsi, kodwa oku kusebenza kakhulu kunabo abafuna ukunciphisa umzimba. Kodwa nangona kunjalo, kufuneka uhlale etafile ngaphandle kwamaxesha amahlanu ngosuku kwaye udle ukutya kwakho kwiincinci ezincinci ngaphandle kwalezo zindlela eziphambili okanye zokugqiba uqeqesho.
Imithetho yokutya
Iiyure ezimbini phambi kweeklasi, kufuneka udle ngokuqinileyo. Ukutya kufuneka kuqulethe inxalenye yeprotheni. Inokubiliswa okanye i-fish steamed, i-steak, i-goulash, njl. Kwinqwelo yokubilisa irayisi, i-buckwheat okanye i-pasta. Ukongezelela, imizuzu engama-30-40 phambi kweeklasi kufuneka zidle iziqhamo ezimbalwa kunye neenkcukacha ezisezantsi ze- glycemic index kwaye zithathe i-protein ye-cocktail. Ngokuqhelekileyo, bonke abachaphazelekayo badinga ukusela kakhulu ukwenzela ukuthintela ukungcola kwamanzi, kunye nokuphuza iiprotheni kunye neenkwenkwezi ezinxaniweyo kwaye kunika ukwanda kwimizimba yabantu.
Ngokukhawuleza emva koqeqesho, kubalulekile ukutya ngokuphindaphindiweyo ukutya okusekelwe kwiprotheni. Ukuba ngaphambi komsebenzi umdlali odla inyama, emva koko kufuneka akhethe intlanzi. Bilisa isitya esingasemva, umzekelo, iilentils, kwaye ulungiselele isaladi. Abo bafuna ukwazi indlela yokutya ngokufanelekileyo xa kuqeqeshwa ukulahleka kwesisindo, kuyacetyiswa ukuba ungadli ngaphakathi kweeyure ezingama-2 emva kweeklasi, ukwandisa inkqubo yokuqhekeka kwamafutha kunye nokuthintela ukwanda kwimizimba ye-muscle. Emva koko, unokuvumela ukutya okulula, umzekelo, wongela imifuno, i-curd casserole okanye i-muesli egcwele yogurt.
Ngomsebenzi wasekuseni, ukutya okunempilo kumantombazana kunikezela ukula ukudla kwasekuseni kunye neeklasi kwisisu esingenalutho. Emva kobusuku, umzimba awunayo i-glucose kwaye ukuba awunikezeli, ngoko uya kuqala ukudla amanqatha, oko kukufuneka ulahlekelwe isisindo. Ukuba le ngcebiso ayinakwenzeka ngenxa yokungena etyhefu, ngoko unako ukuhamba
Isondlo esifanelekileyo kunye nokuqeqeshwa koqeqesho, nokuba lujoliswe ekunciphiseni okanye ukufumana isisindo somzimba, aluboneleli ngokutya ebusuku. Konke okugayiweyo ngeli xesha losuku, kuya kuba ngamafutha, okuza kufakwa ngokukhawuleza emacaleni, okhalweni nakwezinye iindawo. Ukongezelela, ngobusuku, umzimba kwaye ngokukodwa inkqubo yokugaya kufuneka iphumle, kwaye ingasebenzi, kwaye iyayiqhubezela ukusebenza, unokukhuphaza iingxaki ezahlukeneyo, ukususela ekubambeni kunye nokuphela kwesifo sengxaki. Isidlo esihle kakhulu ebusuku siyingqayi ye-kefir.