Ukucima umzimba kumantombazana - imenyu kunye neendlela zokupheka ezidumileyo

Ukuze ufumane uncedo oluhle lomzimba, kuyimfuneko ukupompa izihlunu kunye nokunciphisa ubunqamle. Ukuxazulula ingxaki yokuqala, kungcono ukusebenzisa imithwalo yamandla, kwaye okwesibini, ukumisa kulungile. Kukho imithetho ethile malunga nokuqeqesha kunye namamenyu.

Kuthetha ukuthini "ukumisa umzimba"?

Abakhi bezakhiwo kunye nabanye abagijimi ekuboneni izihlunu ze-muscular basebenzisa ulwalathiso olukhethekileyo olubizwa ngokuba lomisa. Lithetha umqobo omkhulu ekusebenziseni i-carbohydrate, etshaya amanqatha angaphantsi. Ukufumana iziphumo ezilungileyo, akwanele ukwazi oko kuthetha ukuthini umise umzimba kwizemidlalo, kuba kukho imithetho ethile kunye nezichaso, ngaphandle kokubhekiselele ukuba kunokwenzeka ntoni ukulimaza impilo.

Kutheni sifuna ukumisa umzimba?

Njengomphumo woqeqesho olunzulu emzimbeni, kuqaliswe iinkqubo zokuxilonga, ezingavumeli umntu ukuba athathe ubukhulu besisu kunye nokunciphisa umzimba. Ukucwina kusetyenziswa xa intombazana iqonda ukuba imisipha iqhutywe kakuhle, kodwa akukho ncedo olufunwayo. Abantu abaninzi, bethetha ngesihloko - kutheni ufuna ukuwomisa umzimba umfazi, kholelwa ukuba olu lathiso lunceda ukususa umthamo ogqithiseleyo emzimbeni, kodwa ngokwenene, kukho ukutshiswa okukhulu kweoli.

Ukulila umzimba - kudala?

Ekubeni inkqubo yokulahlekelwa isisindo ngokungasebenzisi i-carbohydrate yokutya iyingozi, kuyimfuneko ukusebenzisa le nqubo ixesha elide. Ukumiswa komzimba okwenzela intombazana kufuneka kuhlale iiveki ezintlanu, eli lixesha elifanelekileyo. Iiveki zokuqala zinegalelo, ezivumela umzimba ukuba usetyenziswe, kwaye ezimbini zokugqibela - ukuya kweveki, ukwenzela ukuba xa ubuya kwimenyu eqhelekileyo, ungabikho uxinzelelo kwaye ungawuzalisi. Eyona nto inzima yiveki yesithathu, xa umthwalo ubuninzi.

Indlela yokwenza umzimba umiswe ngamantombazana?

Ukufumana iziphumo, kubalulekile ukulandela imithetho ethile. Umsebenzi uza kuba neendlela eziphambili: ukutshintsha imenyu kunye nemidlalo. Ngokumalunga neyokuqala, emva koko ngexesha elibiweyo kufuneka lihambelane nokutya kwiprotheni. Kunconywa ukuba ilahle i-carbohydrates kancane, engayi kuba noxinzelelo kumzimba. Ukumiswa komzimba ngokufanelekileyo kumantombazana kufuneka kuthathele ingqalelo inani leemigaqo ebalulekileyo.

1. Kukulungele ukuqhubeka nokusebenzisa urhulumente wokuqeqesha amandla, ongayi kuvumela ukuba imisipha iyancipha. Ukutshisa ioli, imithwalo ye-aerobic kufuneka ifakwe. Isisombululo esihle sisithuba sokusebenza kathathu ngeveki ngesigama seyure, kwaye ke ixesha linyuka liye kwiyure.
2. Awukwazi ukususa umzimba kwimenyu yomzimba yamantombazana enamafutha, kusabalulekile ukuqinisekisa ukunikezwa kwamavithamini kunye neemaminerali. Ngaphandle kwabo, kuza kuvela iingxaki zempilo ezinzulu.
3. Ukucima umzimba kumantombazana, apho imenyu yakhe iprotheni, ivumela ukusetyenziswa kwexabiso elincinci lama-carbohydrates. Kumele kudliwe ngaphambi kwemini, ukuze umzimba unamandla ekusebenzeni kwawo ngokukhawuleza.
4. Ukuba unqwenela, ungasebenzisa ukondla kwezemidlalo.

Ukutya xa ukomisa umzimba kumantombazana

Ukufezekisa iziphumo usebenzisa naluphi na ubuchule, kuyimfuneko ukuqwalasela imithetho eyintloko. Kunconywa ukuba ulandele ukutya okweqhekeza, udla ukutya ukuya kumaxesha amathandathu ngosuku. Kubalulekile ukusela amanzi amaninzi, ngoko ke umlinganiselo wemihla ngemihla i-2.5 ilitha. Akunqunywanga ukuba adle iiyure ezimbini ngaphambi kweyure enye emva koqeqesho ukuvumela umzimba ukuba uchithe ioli egciniweyo. Omnye umthetho kukuba isidlo sakusasa sisidlo esibalulekileyo nesona sisondlo. Imveliso yokomisa umzimba akufanele ibe yi-calori ephezulu. Kubalulekile ukutya ukuya kwiiyure ezimbini zomhla wokutya 60-70% yokutya kwansuku zonke.

Ukucima umzimba kumantombazana - imenyu yeveki

Inkqubo ihlala iiveki ezintlanu kwaye nganye ihluke ngeminye imigaqo ekwakheni imenyu. Iveki yokuqala yintshula kunye ne-carbohydrate isavunyelwe kuyo. Inani labo kufuneka libalwe ngolu hlobo lulandelayo: I-1 kg yenani lentombazana kufuneka ilandele i-2 g ye-carbohydrates. Inani leeprotheni li-30%, kwaye i-fat is 20%. Kubalulekile ukushiya ukutya okunobungozi equkethe i-carbohydrate elula. Ukwenza ukondla kumantombazana kunike iziphumo, ngeveki yesibini kufuneka unciphise inani le-carbohydrates kabini, kodwa iiprotheni kufuneka zibe ngama-80% kwimenyu yemihla ngemihla. Kunconywa ukuba udle igramu ezili-10 ze-bran nsuku zonke.

Ngeveki ezayo, kuphinda kuncitshiswe i-carbohydrate kwisiqingatha, kodwa ukuze ugweme naluphi na uhlazo, kufuneka udibanise kwimenyu 0.5. ijusi elimnandi. Kubalulekile ukunciphisa inani lokutya elidliwe yi-1/3. Isilinganiso seveki yesine sinokuphindwa kabini kwiintsuku ezisixhenxe ezedlulileyo. Ngeveki yesihlanu, ukumisa umzimba kumantombazana, apho imenyu efana nomgaqo wokuqala, yenza kube lula ukuhlanganisa isiqhelo kunye nokulungiselela ukubuyela kwimenyu eqhelekileyo.

Iireyizi zokumisa umzimba kumantombazana

Kwiimveliso ezivumelekile ukuba zomiswe, unokulungisa izitya ezininzi eziya kuba mnandi kakhulu. Ukupheka, sebenzisa i-stewing, ukupheka, ukupheka nokucima. Ukupheka okuvela kwi-turkey kuthandwa kakhulu xa umisa umzimba, ekubeni inyama yenkukhu iqukethe amafutha ambalwa, ngoko ke yondlo, kwaye iyindawo ephezulu yeprotheni. Isitya sokuqala kunye nesilungiselelo esilula ukulungiselela ukutya.

Izithako:

• fillet - 250 g;
• I-soft curd e-soft-fat 3-tbsp. iipuni;
• i-anyanisi - i-1 piece;
• i-parsley - 1 tbsp. isipuni;
• igalikhi - iizinyo ezi-0.5;
• i-lemon - i-1 piece;
• ityuwa kunye nepepper.

Ukulungiselela:

1. Ukwenza oku, nqunqa iifomthi zibe yimichilo emincinci.
2. I-Cottage ushizi udibanise ne-anyanisi eqoshiwe, i-garlic, ijusi lemon kunye nezinye izithako.
3. Yenza umgca wokugcwalisa kwifom, ulungelelanise nomzimba.
4. Ukubhaka kufuneka kube kukushisa kwama-180 degrees. Ixesha lokupheka - imizuzu engama-20.

Isaladi yokomisa umzimba

Izithako:

• iklabishi - 250 g;
• isilimo esidliwayo esinamagatsha anamanzi - 100 g
• ushizi olunomxholo omncinci we-fat - 40 g;
• ioli yomnquma - 1 ithisipuni;
• izibophelelo - 200 g;
• iqanda - 1 iqhekeza;
• imifuno kunye netyuwa.

Ukulungiselela:

1. Ukupheka kwefestile kunye neqanda, kwaye ke, unqumle zibe ngamaqhezu amancinci.
2. I-Grate ishizi kwi-grater okanye uthathe iinqununu ezincinci.
3. Iimifuno zicoca utshani, zongeza ityuwa kunye nemifino, kwaye unamathele ngezandla zakho ukuze ukhuphe iJusi. Hlanganisa zonke iinxalenye kwaye unako ukukhonza.

Ezemidlalo ezondlo xa ukomisa umzimba

Sebenzisa le ndlela ukuze ulahlekelwe isisindo, awukwazi. Kusebenza kuphela ukuba umgomo ukudweba izihlunu ezikhoyo. Ukuqonda ngokucacileyo oko kuthetha ukuthini umise umzimba kwizemidlalo, kufuneka ubeke ingqalelo kwimidlalo yokutya, eya kuba ngumncedisi obalaseleyo kubantu abafuna ukufumana iziphumo ngokukhawuleza. Kukho izidakamizwa ezahlukileyo ezikuvumela ukuba utshise amafutha, unike iprotheni kwimisipha kwaye uzalise ngamandla. Khetha uhlobo lwezemidlalo lokutya kufuneka libe ngabanye.

1. Ukushisa kwamafutha . Ukulungiselela kunceda ukukhawuleza inkqubo yokutshisa amafutha. Ngenxa yoko, kubalulekile ukubandakanyeka kwimidlalo.
2. L-carnitine . Esi sixhobo asiyitshisi, kodwa siyithumela kwisiza sokulahla.
3. Iprotheni . Ubungakanani bemisipha yentombazana engonakaliyo, le ncediso iyadingeka, eyondla imizimba kunye nokunciphisa indlala.
4. Amino acid . Kubalulekile ukugcina imisipha, kwaye banciphise ukutya.
5. IiVithamini kunye neemaminerali . Ngexesha lokutya okungqongqo, umzimba awukho izinto ezinobuncedo, ezichaphazela kakubi impilo.

Ukulimala komzimba kubasetyhini

Kukho imeko xa ukutya okunomdla we- carbohydrate kungonakalisa, ngoko kubalulekile ukuqwalasela iingqinisiso. Ungasebenzisi ukomisa kwizifo ze-pancreas, intliziyo, isibindi kunye neentso. Umonakalo wokumisa umzimba uchaphazela uxinzelelo olunzulu olwenziwe ngumzimba, baninzi banokuziva bengavumi. Musa ukusebenzisa ukutya kwe-carbohydrates kubasetyhini kwindawo kunye nokuncelisa. Ngexesha lokumisa, iingxaki ezilandelayo ziyakwenzeka:

1. Ngenxa yokunciphisa amanqatha kwimenyu, kukho iingxaki ngeempiki, isikhumba kunye neenwele.
2. Le ntombazana ayinayo inyanga kwiinyanga eziliqela.
3. Ukuphazamiseka emsebenzini wenkqubo yokuzala, i-hormonal kunye ne-endocrine.
4. Ukwenyuka nokukhathazeka.