Ukudla BEECH - imenyu yesonto

Ukudla kwe-BUCCH kusekelwe ekushintsheni kwamaprotheni nezinsuku ze-carbohydrate, okusiza ukuphoqelela umzimba ukuba uhlanganyele nezinqolobane ezinamanzi ezinqwabelene. Le ndlela yokulahlekelwa isisindo ifana nezinto eziningi ongazodingi ukuzivimbela ngokweqile ekudleni futhi uhlupheke yindlala. Inzuzo yokudla yukuthi imenyu yesonto ingenziwa ngokuzimela, ngokucabangela imithetho eyisisekelo kanye nezintandokazi zakho. Qhubeka ukulahlekelwa isisindo ngale ndlela ingaba amasonto amane.

Izimiso zokwakha imenyu ekudleni

Le ndlela yokulahlekelwa isisindo isekelwe ekushintsheni izinsuku ezine, futhi ngayinye inenhloso yayo. Ezinsukwini ezimbili zokuqala, udinga ukudla ukudla kwamaprotheni okubalulekile kumzimba wesisu. Ukuze kuqinisekiswe ukuthi impilo iyimithombo yamandla, umzimba uzosebenzisa i-nakolennym fat ne-glycogen. Ngosuku olulandelayo kwimenyu yokudla BEACH yamantombazane i-carbohydrate, inhloso yalo ukugcwalisa indawo yokugcina iglycogen. Ngenxa yalokhu, umzimba awutholi ukucindezeleka futhi uqhubeka ukusebenza embusweni wangaphambilini. Usuku lwesine lusho ukudla kokubili amaprotheni kanye nokudla kwe-carbohydrate, okusivumela ukuba siqonde inkambo yezinqubo zokuxuba umzimba. Emva kwalokho, udinga ukuphinda uqale konke. Enye iphuzu elibalulekile kwimenyu yokudla okuningiliziwe yi-BEACH - akudingeki ukuba uzibeke ngokweqile ekudleni, gcina umkhuba wansuku zonke we-1200 kcal. Ukuze uthole umphumela omuhle kakhulu udinga ukuzivocavoca njalo.

Uma wenza imenyu, cabanga ukuthi ezinsukwini zamaprotheni inani lemaprotheni elidliwe kufanele li-2 kg kilogram yesisindo, futhi ngezinsuku ze-carbohydrate 1 kg. Ngokuqondene nama-carbohydrate, anganakwa, kodwa abe nezithelo , imifino, okusanhlamvu, okusanhlamvu nokudla okunye okucebile ku-carbohydrate eyinkimbinkimbi. Ake sicabangele isibonelo semenyu yesonto le-BEACH yokudla amantombazane.

Ngosuku lweprotheyini:

1. Ukudla kwasekuseni : amaqanda amabili abilisiwe, utamatisi netiye.
2. Isinkwa : 150 g we-fat cottage shizi noma ama-protein we-cocktail.
3. Usuku lokudla : i-100 g ye-fillet ebilisiwe kanye no-150 g wemifino eboshwe.
4. Isidlo : ama-150 amagremu ezinhlanzi ezinamanzi (inyama enomzimba) kanye ne-kefir.

Usuku lwe-carbohydrate:

1. Ukudla kwasekuseni : ama-250 amagremu we-oatmeal, ephekwe ngobisi oluphansi lwe-fat, ne-banana.
2. Inyoka : i-apula noma i-orange.
3. Usuku lokudla : ama-125 amagremu ezinhlanzi ezinamanzi, amagremu angu-150 elayisi ne-tomato yokugqoka, isaladi lamakhukhamba nemifino, kanye nokugqoka, amafutha.
4. Isidlo : 200 g iklabishi noma utamatisi isaladi ne-1 tbsp. kefir.

Ukudla okuxubile:

1. Ukudla kwasekuseni : 250 g we-oatmeal (buckwheat) iphalenda, amaqanda amabili kanye netiyi.
2. Isinkwa : 1 tbsp. i-kefir kanye nocezu lwesinkwa se-rye neshizi.
3. Usuku lokudla : amagremu ayi-100 e-fillet abilisiwe nama-150 amagremu welayisi nemifino.
4. Isidlo : 150 g we-cottage shizi kanye no-100 g we-squid abilisiwe ngesikhilimu omuncu.