Ukumisa nokulahlekelwa isisindo, empeleni, kuhambisana. Isikhathi sokuqala sisetshenziselwa izibuko zomzimba uma befuna ukunciphisa amaphesenti amaningi omzimba ukuze ukukhululeka kwemisipha kukhishwe kangcono. Igama lesibili lisetshenziswe abesifazane abalambile ukunciphisa isisindo, futhi akekho okhona lapha oqaphela amafutha noma amafutha, iqiniso libalulekile. Uma sicabanga ukuthi imigomo yalezi zigaba ezimbili zabantu zifana, singacabanga ukuthi indlala yesikhashana esetshenziselwa ukwakha umzimba izokusiza ngisho nabantu abafayo.
Okuyinhloko yendlela
Ukwakhiwa komzimba, ukomisa ngezigaba ngokuvamile kuvame ukusetshenziswa. Okokuqala, umgijimi uphambanisa ubukhulu besisindo: ngenxa yalokhu, udla amakholori amaningi kunesidingo, futhi, ngokufanele, athole isisindo. Ngokwemvelo, ukuthi lesi sisindo sasingenamafutha, kodwa isisindo, ukondla okwenyuka kuhlangene nokuqeqeshwa kwamandla okuthuthukisiwe.
Okulandelayo kuza ukuwomisa ngokwawo - ukudla kuncishisiwe, okuqukethwe kwe-caloric kunciphisa, ukusetshenziswa kokudla kuyingxenye encane.
Ngakho, masinyane ungakwazi ukufeza amafomu afisekayo.
Kodwa, njengoba lokhu akuyona indlela ewusizo kunazo zonke (umthwalo omkhulu enhliziyweni nezinso, ukuzwela kwe-insulin kunciphisa), wanikezwa okunye kokumisa ngesimo sokuzila ngezikhathi ezithile.
Kunezinhlobonhlobo ezimbili - ukuma kwehora lamahora angu-24 no-12 (16).
Yiqiniso, iphuzu akudingeki lidle ukudla nhlobo, ukugculiswa kuphela ngamanzi futhi uthathe ama-amino acids .
Ukuzila kwamahora angu-24
Uma usebenzisa ukuzila ukudla ngezikhathi zomzimba ngamahora angu-24, kufanele uhambisane nemithetho elandelayo:
- usuku olulodwa ngesonto alulutho;
- kusihlwa sokuzila ukudla isidlo sakusihlwa;
- ngosuku olulandelayo emva kwesiteleka selambile kukhona okungenani, isibonelo, isaladi ngezinhlanzi.
Kakade isonto lokuqala lizothatha amafutha amaningi, kodwa kancane kancane, njengoba umzimba ujwayele kulo mbuso, ijubane lizokwehla.
12 (16) -ukuzila ukudla
Ngokujwayelekile, ukuzila ukudla kusetshenziselwa amahora angu-12 ukudla, amahora angu-12 ngendlala. Futhi kwenziwa kanye ngesonto ngezici ezifanayo zokudla. Kodwa-ke, okuhlangenwe nakho kubonisa ukuthi ukulahlekelwa isisindo kusebenza isikhathi eside ngokuzila isikhathi 16 namahora angu-8. Okusho ukuthi, amahora angu-16 alamba namahora angu-8 okudla.
Kula mahora angu-8 (noma ama-12), ukudla okungu-3 kufanele kwenziwe, okumele kwenziwe ngemuva kokuqeqeshwa. Amahora angu-16 asele asebenzisa amanzi kuphela.
Ukulahlekelwa kwesisindo
Ayikwazanga ukusiza ukulungisa indlela yokuzila ngezikhathi kanye namantombazane - abalandeli abaningi abalahlekelwa isisindo kunamalungu omzimba. Encwadini eyodwa yaseMelika mayelana nokudla okusheshayo, indlela elandelayo ibhaliwe:
- kabili ngeviki kufanele aneliswe ukudla okungama-500 kuya ku-600 kcal;
- Lezi zinsuku ezimbili zingakhethwa ngokulinganayo, ngayinye noma ngokulingana;
- i-essence iyafana nendlala yesikhashana - uvuka ekuseni ngo-8 ekuseni, isidlo sokuqala ngo-2: 00, kwesibili ngo-8: 00, bese kuthi amahora angu-12 wesiteleka selambile kuze kube sekuseni.
Izinzuzo kanye ne-Cons
Ukuthi indlela yokuzila yokumisa, ukuthi ukushintshashintsha kwe "wesifazane", ngeke kunikeze ukulahleka kwesisindo. Imisipha yakhiwa ngokuqoqwa kwe-glycogen emisipha, ehlanganisa u-1 g wesisindo sayo, 2.5 g wamanzi. Okusho ukuthi, imisipha ikhula.
Amafutha ashiya kancane kancane, kodwa umphumela uzohlala isikhathi eside. Lolu hlobo lokudla okunomsoco lukufundisa ukuba ulawule umuzwa wendlala (empeleni, ukuhlukanisa nomkhuba wokudla indlala ngokwayo), futhi ukwandisa isiyalo.
Maye, ngesonto lokuqala lokushaywa kwesindlala uzohlushwa ukucasula futhi ungakwazi ukugxila. Noma kunjalo, abantu abanolwazi "abalambile" bathi lokhu ngale ndlela kuzoqala ukugcwalisa ngamandla, ngisho nalapho ulambile.
Ngenkinga yesiteleka selambile, izinga leshukela ne- cholesterol egazini liyancipha, ukukhiqizwa kwe-hormone kwanda, nezinqubo zokuvuvukala ziyaphathwa.