Wonke umntu ufuna ukulahlekelwa isisindo ngokukhawuleza, kwaye akukho mntu uyayikhathalela ngemiphumo, ubuncinane de bafike. Namhlanje siza kuthetha ngokutya okungajoliswanga nokulahleka kwehlabathi lonke, kodwa kunokutsha ngokukhawuleza kwamafutha .
Ngoko, ukutya kwethu ukutshisa amafutha kulungele abo baye bawunqoba ngempumelelo amanqanaba abo okuqala ekulahlekeni kwesisindo, kwaye ngoku, kuyimfuneko nje ukuba "uchaze umgca." Ukuba umi kwi-sikali akudingeki ukuba udwebe esiswini sakho ukuze ubone ukutshintsha, ukuba sele usesenkqubo yokuqeqesha, ukutya kokutshisa i-fat subcutaneous yinto oyifunayo.
Imenyu
Umdali wokutya ngumqeqeshi uNick Nilsson. Yaye inzala yakhe iya kukukholisa ngokulula nangokufikeleleka.
Usuku 1 no-2:
- ukukhawulela ngokukhawuleza kweengeniso ze-carbohydrate ngokuxhomekeke kwisilinganiso sakho esivamile (kumntu umqobo u-100 g, kunye nomntu mhlawumbi 30 g);
- ukwanda kwiprotheni yokutya - ukuya ku-2.5-3 g / kg ubunzima bomzimba;
- ukwanda kwe-omega-3 acids;
- kuyimfuneko ukusela kakhulu!
Usuku 3:
- Yonke imini uhlala kuyo nayiphi na isiqhamo (oku kuyimfuneko ukwenzela ukuba ulahlekelwe nangaphezulu kwamanzi).
Usuku 4:
- ukwandisa i-protein intake ku-3-g / kg ubunzima bomzimba;
- I-carbohydrates iyaqhubeka kumgangatho ophakathi;
- Phuza amanzi ukuya ku-1.5 - 2 ilitha ngosuku;
- ukufaka ngaphandle ityuwa ngokupheleleyo;
- kudle umdali kuze kube ngu-20-25 g.
Masibhale. Isidlo sokutshisa ioli ngokukhawuleza kusebenza ngokunciphisa i-carbohydrates intake. Kwiintsuku zokuqala, umthamo ongaphantsi kwamanzi uqala ukugqithiswa kwaye amafutha ahlukana, njengomthombo wamandla. Emva koko uqhubeka ulahlekelwa ngumkhuhlane ngenxa yempembelelo yezithelo ze-diuretic zeziqhamo, kwaye ngomhla wesine ngenxa yokusetyenziswa kwe-creatine ubuyisela umbane kumisipha. Oku kuyimfuneko kumfanekiso opheleleyo, okholisayo kwiso lokuphumula. Ukuze i-fluid ibuyele kwimisipha, kwaye ingekho phantsi kwesikhumba, kubalulekile ukukhuphela ukusetyenziswa kwetyuwa ngo-100%.
Oku, oku, akuyi kukhulula ubunzima kwiintsuku ezi-4, kodwa oku kutya kuza kufaka i-fatty point on the errors of your body.