Ngokuqhelekileyo abafazi abathanda umlilo bayayesaba igama elithi "ukukhula kwemisipha" kwaye akumangalisi, kuba sifuna ukuthandwa ngabantu, kwaye singabonakali ngathi. Nangona kunjalo, iingcali zizama ukusikhupha ngazo zonke iindlela ezikhoyo: ngenxa yesistim se-"mass" esisisigxina (zombini ukusasazwa kwemizimba emzimbeni kunye nenani labo elipheleleyo), ibhinqa lifuna ukuphakamisa izinga le-testosterone ngokuphindwe kabini. Kwaye, oku, kunokwenzeka kuphela nge-testosterone ne-steroid supplements.
Ngoko, unako ukuguqula ngaphandle kokwesaba. Ngoku kuhleli nje kuphela ukufumanisa oko kufuneka kwenziwe ukuze kusebenze ukukhula kwemisipha. Okokuqala, ukukhula kwemisipha udinga ukuqeqeshwa kwamandla , kodwa izihlunu azikhuli ngexesha, kodwa emva kweeklasi kwaye kufikelele kwinqanaba lokuba isondlo esifanelekileyo sokukhula kwemisipha kuya kusinceda.
Calories
Njengoko uyazi, ukunciphisa umzimba kufuneka uqinisekise ukuba inani leekhalori ezigqityiweyo lingaphantsi kwexabiso elichithwe. Kwaye apha-ngokuchaseneyo. Kodwa iikhalori zeekhalori ziyahluke, kufuneka uchane ngokuchanekileyo umlinganiselo weeprotheni-carbohydrate-fat, ukuze ufumane isisulu, kwaye ungathathi amaninzi. Ngoko, ngosuku kufuneka udle i-200-300 kcal ngaphezu kokulahlekelwa.
I-carbohydrate
I-metabolism yabasetyhini abavela kwi-metabolism yamadoda iyahluka, mhlawumbi, yinto enye kuphela-i-carbohydrates metabolism. Ekubeni sitshintshisa i-carbohydrate ibe yimafutshane, ukutya kwethu kufuneka kube yi-low-carbohydrate, kodwa kulawo maqheqhedidi esishiya, kufuneka kube lula ukuba kubekho. Ingxenye ye-carbohydrates kwisidlo sokukhula kwemisipha kufuneka ibe ngama-40%.
Amafutha
Awukwazi ukuhamba ngaphandle kwamafutha "ancedo", oko kukuthi - i-polyunsaturated fatty acids. Banoxanduva lokutshisa ubuninzi beoli, banoluhlu olude kakhulu lwezakhiwo ezixhamlayo. Siza kubafumana kwiintlanzi ezinamafutha. Ukutya okunempilo yokukhula kwemisipha, ipesenti yeoli iya kuba ngama-20%.
Iiprotheni
Imisipha - iqukethe amaprotheni, kwaye ngaphandle kwabo asikwazi nje ukujamelana nalo msebenzi. Umthombo weeprotheyini kufuneka ube yinto yokutya imihla ngemihla kwimveliso ye-lactic acid. Igalagi yobisi ibonwa njengesidlo esipheleleyo, kwaye akufanele ihlanganiswe nayiphi na enye imikhiqizo. Ukongeza, kanye kanye ngosuku, kufuneka udle into ethile ekudleni (kodwa kungekhona iimveliso ezigqityiweyo!), Masibe sebilisiwe okanye ziphekwe. Inani leeprotheni ekudleni ukukhula kwemisipha kufuneka libe ngama-40%.
IiVithamini kunye nefiber
Iintlobo nemifuno, okokuqala, ukuzaliswa kwe-vitamin reserve kwaye kubalulekile ukugaya i-cellulose. Nika okukhethekileyo kwiziqhamo ezimuncu, kuba zi-sweet - ezi zi-carbohydrate ezikhawulezayo eziza kuguqula i-pancreas yakho enamnandi kunye neenqatha. Vumela ukusetyenziswa kweziqhamo kube yinto yokutya okuhlukeneyo, kungekhona i-snack.
Akukho ukutya okukhawulezayo
Ukusetyenziswa kokutya okukhawulezayo akuyona nje ingozi, kodwa kubiza. Ukuziqhelanisa ukuba uthathe ukutya nawe ekhaya. Ukutya kokutya okuqhelekileyo kuqukethe ii-carbohydrate ezikhawulezileyo, amafutha anobungozi, izithako zokulondoloza kunye nezongezo zokutya, le ndlela ayihambelani nendlela yokuphila enempilo, iya ekuphelelweni kokutya kwasekhaya, ayinakusiza kuphela ukukhula kwemisipha, kodwa kunye neemeko zempilo.
Amanzi
Ngoko saqhawula konke ukutya okufunekayo ukukhula kwemisipha. Kodwa musa ukulibala malunga nombane. Amanzi kwimo yawo ecocekileyo ngemini akufanele ibe ngaphantsi kwama-1.5 ilitha. Ngokuqhelekileyo sidibanisa ukoma kwindlala.
Izongezo zokutya
Ukuba ulungiselela amakhophiswano, ngoko unokwenene uyadinga ukondla kwezemidlalo ngohlobo lwezinto zokutya ezahlukeneyo. Nangona kunjalo, ukuba ufuna ukuzitholela ubunzima, ubuhle kunye nempilo, ngoko akudingeki ukuba uqhube umzimba wakho kwimidlalo yokutya. Ekubeni emva kokuyeka konke okunokwenzeka "iiprotheyini zokupheka", uya kulahleka ngokukhululeka kokubili ubunzima obunzima kunye namandla akho emzimbeni. Ukunyamekela ukutya kwendalo kunye nokutya.
Konke okuseleyo ngoku kungena ehholo kunye nokuqala ukuqeqeshwa ngamandla!