Imenyu ephansi ye-carb yamantombazane okuma umzimba

Ukumisa umzimba kuhilela inqubo enzima, okuhloswe ukunciphisa umculi we-fat subcutaneous, okuholela ekuboniseni okuhle kwemisipha yomzimba. Leli gama lafika kithi kusukela ekwakheni umzimba. Abagibeli balesi siqondiso benza ngokuphumelelayo ukuma ukuze banikeze isibalo esivela ukukhululwa. Eqinisweni, lokhu kuhlanganiswa kokuzivocavoca kwe-aerobic nge-low-carbohydrate yokudla, okuyinto ehlangene kuholela ekushiseni okuphumelelayo kwama-fat cells. Imenyu yamantombazane yokumiswa komzimba iyisethi yokudla okudlayo phezulu amaprotheni. Ukusetshenziswa kwama-carbohydrate kuncishisiwe. Kodwa-ke, ukukhishwa okuphelele kwabo ekudleni kungabangela ukuphazanyiswa komzimba, ngakho-ke le nqubo kufanele iphathwe ngokucophelela kakhulu. Isilwane sesifazane sinomthelela kakhulu ekushintsheni okuguquguqukayo kwezinto eziphilayo, ngakho-ke akuyona into engathandeki ukuyokoma ngokwanele umsila wemisipha futhi unciphise kakhulu ukusetshenziswa kwemikhiqizo equkethe ama-carbohydrate. Uma kungenjalo, ingozi yokudakwa komzimba kanye ne-ketoacidosis coma inhle kakhulu.

Lapho kuhlanganiswa imenyu yamantombazane ekumiswe komzimba, akungenakugwema ukuthi ezinye imikhiqizo iqedwe noma ithathelwe indawo engxenyeni ewusizo kakhulu yesitshalo. Okokuqala, kufanele ushiye ukudla okulandelayo:

• Amaswidi, amaswidi kanye nezinye i-confectionery (ingashintshwa izithelo omisiwe noju).
• Imikhiqizo yemifino, ama-pastries (kudingeka adluliselwe ngotshani, kodwa angaphezu kuka-200 g ngosuku).
• Amafutha ebisi nemvelaphi yezilwane.

Ukusebenza komzimba okujwayelekile kanye nokugeleza okusheshayo kwezinqubo ze-metabolic, kubaluleke kakhulu ukuhlinzeka ngokudla okuphelele kokumiswa komzimba. Imenyu kumele ihlanganise uhlu lwemikhiqizo elandelayo:

• Izitshalo (kungcono ukunikeza okuthandayo irayisi kanye nokunye okunye okuncane).
• Izingxenye ezincane zenyama enomzimba (yenkomo, inyama yehhashi, ingulube enomfutho, izinhlanzi zasolwandle).
• Imifino kanye nezithelo.
• Imifino (ikakhulukazi i-lentils, i-peas, ama-chickpeas, ama-bean we-mung).
• Imikhiqizo yobisi (ubisi, i-fat-free cottage cheese).
• Amaqanda enyoni (mhlawumbe kuphela amaprotheni).

Ungakhohlwa ukuthi esikhathini sokuqeda ungqimba lwamafutha, ukudla kwamadoda kuyahluka kakhulu kwimenyu yamantombazane. Ukomisa umzimba ngesitezi esiqinile, udinga amaprotheni aphezulu ukuze ugcine ubuningi besisindo somzimba. Abesifazane nabo abafisa ukuba nesibalo esinzima nesisindayo futhi banikeze amaprotheni aphakathi nendawo aphansi. Ngokwesilinganiso, umjikelezo wokuphelisa umjikelezo ogcwele unamaviki angu-5. Kancane kancane, kuyadingeka ukushintsha ukudla nokukhulisa ukuqina kwemithwalo ye-aerobic.

Iviki eli-1

Gxila ekufakeni i-fiber. Inani lemifino, izithelo, amafutha, usawoti kanye nezinongo kungcono ukunciphisa. Leli sonto libhekwa njengesingeniso, uyilungisa umzimba ukuze ushintsho lwe-biochemical, ukuma ngokushesha komzimba kuqala. Imenyu yesampula kufanele ifake konke okusanhlamvu, izinhlanzi ezimhlophe noma izibopho ze-squid, amabele okukhushulwa amaqanda, amaqanda abamhlophe kanye nesamba esincane sama-cottage cheese aphansi. Kubalulekile ukuqinisekisa ukuthi inani lama-carbohydrate alidluli u-2 g ngalinye ngegesi lesisindo somzimba. Inani le-BJU (amaprotheni, amafutha kanye nama-carbohydrate) yi-50/20/30.

2 amasonto

Inani lama-carbohydrate liyancipha libe yi-1 g ngalinye ngegesi lesisindo somzimba. Inani lamaprotheni namafutha ngu-80/20. Usawoti akhishwe ngokuphelele ekudleni. Imikhiqizo eyamukelekayo kunazo zonke: inyama yenkomo ephikisayo, amabilisi abilisiwe, ama-cottage shiese aphansi, imikhiqizo yobisi omuncu kanye ne-bran. Kusukela emifinini kungcono ukukhetha amakhokhamba, utamatisi kanye neklabishi.

Isonto eli-3

Ama-carbohydrate ancishiswe ku-0.5 g ngekgrimu yesisindo somzimba. Inani lamaprotheni namafutha ahlala efana. Kubalulekile ukunciphisa ukusetshenziswa kwamanzi kuya ku-1.5 amalitha ngosuku. Ukugcina ukwakheka kwamakhemikhali emzimbeni kungafaka inhlanganisela ye-multivitamin. Emenyu siyashiya amabele enkukhu, ama-bran nama-protini. Uma uzizwa ungahambi kahle, u-dizzy futhi ube nephunga le-acetone emlonyeni wakho, uphuze noma yisiphi isiphuzo sesithelo ngokushesha.

Isonto eli-4

Lesi sigaba singahambisana ngokugcwele nemithethonqubo yenkathi yezinsuku ezimbili noma ezintathu eziyisikhombisa.

5 isonto

Ekupheleni kwemenyu yamantombazane ukuze umise umzimba kufanele ufanisane nokudla kokuqala kwezinsuku eziyisikhombisa.

Isimo esibophezelayo sokomisa umzimba ukubalwa kwenani lama-carbohydrate nama-calories asetshenzisiwe. Uma ukulinganisa okungahlonishwa, isisindo esilahlekile sizobuyela ngokushesha, futhi wonke umsebenzi uzoba yize. Futhi ungakhohlwa ngobukhulu bokuqeqeshwa. Umthwalo omuhle ongokwenyama uzothuthukisa kakhulu inqubo yokomisa umzimba.