Ngenxa yokusebenza kwabaqeqeshi bezokudla kanye nabaqeqeshi abaqeqeshiwe, i- BEACH yokudla emhlabeni eyaziwayo, noma ukushintshaniswa kwe-protein-carbohydrates, yazalwa . Namuhla kuyadingeka ukuba ukhokhele abagijimi, okwathi emva kokuthola isisindo isigaba sifuna ukuqeda amamitha angaphezu kwamamitha amafutha, kuyilapho singalahlekelwa ubunzima be-muscle obunzima.
Eminyakeni edlule, izondlo zokudla zakha imenyu yokudla eyisibonelo ye-BUCK ngokuqondile ukunciphisa isisindo somuntu ojwayelekile. Into eyinhloko okufanele uyikhumbule ukuthi i-BSU ayinakusiza ukususa isisu esikhulu, kodwa inikeza ukulungiswa kwesibalo, ukusimamisa isimo semetabolism nokulondolozwa kwefomu elihle kakhulu. Kulesi sihloko, sizoxoxa ngokuthi uhlelo olunjalo lokulahlekelwa isisindo lunganciphisa isisindo, silondoloze isimo esihle futhi sigcine umsebenzi wezingqondo nomzimba.
Ukudla kokushintshaniswa kwesiprotheni-carbohydrate kusebenza kanjani?
Abaningi bethu bavame ukuzibuza: ungasusa kanjani amakhilogremu engeziwe ngokudla ukudla okunamaprotheni amaningi noma ama-carbohydrate? Impendulo yayo ikhona kulezi ezilandelayo: ngenxa ye-glycogen, sithola amandla, le carbohydrate isemisipha yethu, isibindi futhi isetshenzwa kuqala. Ngakho-ke, ukuze uqale ukushisa amafutha, isidumbu sidinga ukuqothula yonke i-glycogen, ngemva kwalokho, ukukhipha amandla, ukuhambisa amaseli agciniwe okugcina amagciwane.
Kungenxa yalokhu okuphawulekayo kwenyama ukuthi ukudla okwakhiwa kwe-BUD noma i-protein-carbohydrate ishintshiwe. Ngemuva kwezinsuku ezimbalwa zamaprotheni, i-glycogen isiphelile, ngakho-ke, ukuze ingadli ubunzima bezinsizwa kule nqubo, izinsuku eziningana zokulayishwa okusebenzayo komzimba nge-carbohydrate kufanele zilandele, futhi amaprotheni izinsuku futhi. Lolu hlelo lulula, izinsuku zokuqala ezimbili ziyancipha kakhulu ngesisindo, ngokususa uketshezi emzimbeni, khona-ke kukhona ukubuyiswa kwesisindo nesisindo, futhi ekugcineni kuncipha kokugcina. Ukushintsha okuhlukile kokudla kwamaprotheni nama-carbohydrate kukhona okuningi:
- Izinsuku ezingu-5 zokudla kwe-carbohydrates nezinsuku ezimbili zokudla okuphezulu;
- Izinsuku ezimbili zokudla kwamaprotheni kanye nosuku olulodwa lokudla kwe-carbohydrate;
- Izinsuku ezingu-3 zokudla kwamaprotheni, usuku olulodwa lwe-high-carbohydrate kanye nosuku olulodwa lokudla okuphakathi kwe-carbohydrate;
- Izinsuku ezimbili zokudla kwamaprotheni, izinsuku ezimbili zokudla okuphezulu-carbohydrate nezinsuku ezingu-2 zokudla okuphakathi kwe-carbohydrate.
Ukusetshenziswa kwamaprotheni kuzo zonke izinsuku zokudla, futhi ulawule kuphela inani lama-carbohydrate, ukunciphisa nokwandisa.
Imenyu yokudla ye-protein-carbohydrate alternation
Ngokunamathela ohlelweni lwe-BEECH, ungakwazi ukuphuza noma iyiphi i-teas, ikhofi, nge-sweeteners noma nje ngamanzi anamanzi kalamula. Abaqalayo kufanele bazame ukusinda ezinsukwini ezimbili zamaprotheni, eyodwa ye-carbohydrate ephakeme kanye nosuku olulodwa lwe-carb. I-kg kg yesisindo kufanele isetshenziswe 2 g weprotheyini, phakathi nezinsuku ze-carbohydrate 1 g ngalinye ngegesi lesisindo somzimba. Ama-carbohydrate akakwazi ukucatshangwa nhlobo, kodwa nje udla izithelo, okusanhlamvu, zonke izinhlobo zama-flakes, ilayisi elibomvu noju.
Imenyu yeprotheyini yokudla okunye kwesiprotheni-carbohydrat alternation:
- Kusasa: 200 g we-fat-fat cottage shizi, ukuze ujabule ungangezela isinamoni encane noma i-cocoa.
- Isidlo sasekuseni sesibili: amaqanda amabili atsiwe noma i-omelette ene-seafood cocktail.
- Usuku lokudla: i-tuna efakwe i-tuna, isilimo esidliwayo esinamagatsha anamanzi noma ikhukhamba.
- Isisindo se-ntambama: ingilazi yogurt noma 100 g we-fat cottage shizi.
- Isidlo: i-200 g ye-chicken fillet ebilisiwe noma yenkomo.
Imenyu yokudla ye-carbohydrate yokulandelana kwamaprotheni-carbohydrate:
- Ekuseni: i-oatmeal noma i-muesli, ungadlulisa ubisi olunamafutha aphansi, amanzi abilayo uju, yogurt noma ubisi oluvuthayo.
- Isidlo sasekuseni sesibili: izithelo , isibonelo i-apricot, i-cherry, i-cherry, i-apula, engenawo amakholori amaningi.
- Usuku lokudla: i-vermicelli noma i-pasta enenkukhu noma inyama yenkomo, ingathathwa indawo irayisi nezilwane zasolwandle.
- Dinner: inyama ebilisiwe noma ebhaka noma inhlanzi.
Kubaluleke kakhulu, ngaphambi kokuba unqume ukwenza imenyu yokudla, qiniseka ukuthi uthintane nodokotela.