Wonke umuntu obhekene nezemidlalo ubhekene nalesi simo: umshini noma iminye imisipha kakade ifinyelele ithoni futhi inokuphumula, kodwa ayibonakali, ngoba ihlanganiswe ngendlala. Kuyinto yokudla kwamaprotheni "Ukushayela" ukulahlekelwa isisindo kuyokusiza ukuba udwebe ngokucacile futhi ususe amafutha afihla imisipha yakho emehlweni abantu. Sibheka izici zokudla "Ukumisa" kumantombazane.
Ukudla "Ukumisa umzimba": izici kanye nezingxenye
Ukumisa ngempela kuhlanganisa izingxenye ezimbili ezibalulekile - ukudla okukhethekile okucebile amaprotheni, uma nje inani lemafesi ne-carbohydrate linciphile, kanye nokuvivinya umzimba okuphoqelekile. Abaqeqeshi abaningi bancoma ukuthi ngaphezu kwalokho bathathe amalungiselelo okushisa ngesikhathi sokumisa, kodwa kulokhu wonke umuntu uyazikhethela yena.
Ukudla okuncane kwe-carbohydrate "Ukumisa" amantombazane
Lokhu ukudla okunzima kakhulu, nokuzikhohliswa lapha akukwazi ukuzinikela ngokuphelele cha. Ukushintshela ekudleni okunjalo kufanele kube kancane kancane, ikakhulu kulabo abahlanganyela emsebenzini wengqondo - kulaba bantu ukuguquka okunjalo kuyoba nzima kakhulu.
Isonto lokuqala
Ngalesi sikhathi, kufanele ungabandakanyi ekudleni konke okuhlobene namaswidi noma ukudla okusheshayo - lapha namaqebelengwane, ne-ayisikhilimu, ne-tshokolethi, namafrimu aseFrance, nama-burgers. Phakathi nalesi sikhathi kunconywa ukunciphisa ukusetshenziswa kwesinkwa, okusanhlamvu kanye nephasika.
Thola ukujwayela ukubala ama-calories. Ngalesi sigaba ngosuku, akufanele udle ama-carbohydrate angaphezu kwesisindo sakho, wandezwe ngu-3 (intombazane enesisindo esingama-60 kg - okungaphezu kuka-180 amagremu we-carbohydrates).
Isonto lesibili lesithathu
Ngaphezu kwalokho osuvele wenqabe, kufanele ususe yonke imikhiqizo yokupaka ekudleni kwakho. Kusuka kokusanhlamvu ushiye u-buckwheat kuphela, iparele ne-oat porridge - zingadliwa kuphela kwasekuseni. Manje okwe-1 kg wesisindo sakho akufanele eze ngaphezu kuka-2gr. ama-carbohydrate ngosuku.
Inyanga ezayo (amasonto angu-4-9)
Ngalesi sikhathi kukhona ukuguquka kokudla kwamaprotheni. Zonke izinhlobo zemikhiqizo yobisi, inyama enamafutha aphansi, izinkukhu kanye nenhlanzi yizona ezisisekelo sokudla, futhi hhayi imifino enesisindo (konke ngaphandle kwamazambane, i-legumes kanye nommbila) kufanelekile ukuhlobisa. Emini udinga ukudla okungaphezu kuka-1g we-carbohydrate nge-1 kg yesisindo sakho. Okuqukethwe okuphelele kwe-caloric kokudla kufanele kulinganiselwe - sebenzisa okungaphezu kokuthola, lokhu kusho ukulahlekelwa isisindo. Ngokuvamile intombazane idinga amakholori angu-1200-1500 ngosuku. Amakholori ambalwa owadla ngosuku - unamandla kakhulu ekutheni ulahlekelwe isisindo.
Ukudla "Ukumisa": imenyu
Kunzima ukuhamba ngokushesha kulolu hlu olubanzi lwemithetho, ikakhulukazi uma ungenaso isipiliyoni ekwenzeni ukudla. Sikunikeza inguqulo eseduze yokuthi ungadla kanjani ngendlela enhle nangendlela elinganiselayo lapho umile, ugcina yonke imithetho.
Inketho 1
- Ukudla kwasekuseni: i- oatmeal ne-banana, itiye eluhlaza ngaphandle kokushukela.
- Usuku lokudla: isobho semifino yekhilimu, i-200 g yenkomo ebilisiwe.
- Isidlo: ama- 200 g wezinhlanzi eziphekwe ngemifino.
Option 2
- Ukudla kwasekuseni: i- omelet yama-5 amaqanda abamhlophe, isigamu se-grapefruit, itiye eluhlaza ngaphandle kokushukela.
- Usuku lokudla: ingxenye yenkomo nge-buckwheat, ingilazi yegour yogurt ephansi (yemvelo).
- Dinner: isaladi yemifino,
5% i-cottage shizi, i-1% ye-glass ye-kefir.
Option 3
- Ukudla kwasekuseni: amaqanda amabili abilisiwe, isangweji elinobuthi, itiye eluhlaza ngaphandle kokushukela.
- Usuku lokudla: i- pilaf enenkukhu, amafutha aphansi, ama-5% ama-cottage shizi.
- Isidlo: inyama yenkomo enokuhlobisa imifino emisha.
Ungenza imenyu ngokwakho ngokufanisa. Yidla okuhlukahlukene futhi okumnandi - lesi yisiqinisekiso sokuthi uzokwenza ngaphandle kokuhluleka. Ngaphezu kokudla, izinkukhu nezinhlanzi, ungasebenzisa noma yikuphi ukudla okulwandle - ama-squid, ama-shrimp, ama-mussels - njengomthombo wamaphrotheni. Uma kwenzeka ulambile, futhi ngaphambi kokuba udle ukudla, ungadla i-apula noma isaladi yemifino noma izithelo ezintsha.