Ukudla lokujikeleza isisindo ukulahleka: Izibuyekezo

Ukuncipha komzimba - inqubo eyinkimbinkimbi kudinga indlela ngamunye. Hhayi lutho ngoba dietetics imithi isehlane njengoba kungaba njalo egatsheni ehlukene isayensi. Isixazululo okunengqondo kakhulu endleleni eya umtimba lophelele - iwukufuna usizo lochwepheshe. Ukusebenzisa ekhethekile izikali analyzers, okunomsoco Bangalinganisa umthamo wamanzi, amafutha kanye muscle emzimbeni. Ngesisekelo Ukufundwa ngabanye kanye Ukudla zizokwenziwa up.

Kodwa ngokuvamile ukuvakashela okunomsoco akuyona isikhathi esanele kanye nemali. Khona-ke basisize Ukudla eyindilinga isisindo ukulahleka. Uphenyo omuhle wakhe. Noma ubani oke wazama ke practice, futhi aneliseke umphumela isivinini kwesisindo.

Ingqikithi yalo yokudla

Ukudla lokujikeleza isisindo ukulahleka - enye yezindlela abaphile ukuze silwe ukhuluphele. Isisindo uya kancane, kodwa umphumela lilondolozwe isikhathi eside. Ngesisekelo wesifunda ugesi ukubeka ulwazi umzimba womuntu. Phela, uma nje ukunciphisa inani kilojoule washisa ke ngokuhamba kwesikhathi umzimba uzoqala ukufaka izindlela zokuzivikela, uzama ukuchitha amandla ngangokusemandleni. Ashise amanoni ngesikhathi esifanayo ijubane noma ayeke ngokuphelele.

Ngakho-ke, ekahle ukhetho kushintshana izinkathi 'ukuqaphelisisa' Ukudla amaprotheni ukusetshenziswa nezinsuku lapho udinga ukwandisa izingxenye futhi ukukufaka ekudleni carbohydrate. izinsuku ezingu-10 athula / ukulayisha izinsuku eziyi-10 - ifomula ngokuvamile ukweluleka izazi zokudla abaqeqeshi. Ukudla lokujikeleza isisindo ukulahleka ngeke kuphela ashise amanoni ngaphandle kwemiphumela ngoba umzimba, kodwa futhi ukuthuthukisa ilungelo yokudla. ukucindezeleka Minimum - umphumela esiphezulu.

Izinhlobonhlobo indlela yokudla ehambisana nempilo eyindilinga

Njalo okunomsoco sifuna ukuletha ifomula ephelele ukuze silwe ukukhuluphala. Abaningi babo abakha zokuhlola Ukudla ishadi, wenze izinguquko yokudla nokuvivinya umzimba umbuso.

Bodybuilder kanye nomqeqeshi Denis Borisov inikeza inketho kushintshana wezinsuku ezinhlanu athula ukulayisha lwezinyawo losuku olulodwa. eyindilinga Dr. Malkov Ukudla lombhali kuhilela alternation imijikelezo eside. Uvumela iziguli zakhe ukusebenzisa carbohydrate ukukhanya. Yingakho amasu nendlela yakhe ine abalandeli uyajabula we amnandi.

Kodwa Oksana futhi Oleg Emelyanovo athuthukile indlela yakhe siqu. Zeluleka esinyathelweni sokuqala ukwenza schedule ukuze izinkathi yokulayisha athula wadabula suku. Kamuva, ungaya imijikelezo izinsuku ezimbili sokukhishwa. Ngokusho kwabo, entry bushelelezi futhi ophumayo yokudla eyindilinga ukwenza kube ngokuphelele ingozi empilweni.

Ochwepheshe abaningi bakholelwa ukuthi indlela engcono kakhulu ukubabulala Kilos extra - ukudla eyindilinga isisindo ukulahleka. Izibuyekezo futhi imiphumela abantu abaningi iwusekela lo mbono.

imithetho

• Ukuphuza amanzi. Lokho ketshezi uzoqala izinga lokugayeka kokudla emzimbeni nomthofu kugaywe amafutha emzimbeni. Inani lamanzi adingekayo kumuntu, ingabalwa by ifomula: esisindo × 31 (umphumela ngemamilimitha). Phuza kakhulu - kuyadingeka ziwumthwalo yokudla komuntu eyindilinga isisindo ukulahleka. Indlela ukunciphisa umzimba, futhi kuyinto engenakwenzeka ukuba mkhulu uma ungenawo ulondoloza evamile ibhalansi amanzi. Ikhofi netiye ayifanele, ngoba izinso kufanele ukuhlunga kubo.

• Ukuvivinya umzimba. Evumelana kokubili ukuzivocavoca kanye anaerobic. Basuke engcono kuhlanganiswe. Ukugijima, ukuqina, ukudansa, ashise amanoni, futhi ngemva ukuqeqeshwa amandla umzimba uchitha amandla amaningi kule ukulungisa kwemisipha izicubu.
• Yidla engengaphansi kwengu izikhathi 5 ngosuku. It uhlukanise ukudla oyenza isebenze umzimba. Umzimba Kulula ukubhekana nokushoda kilojoule, kungaqali inqubo ukususwa amafutha.
• Isibalo kilojoule esikhathini osenyameni - 1300-1400, ngesikhathi ukuqalisa - 1700-1800. Engxenyeni lomjikelezo wesibili kungcono ukudla carbohydrate ayinkimbinkimbi - okusanhlamvu, pasta kusukela durum ukolo, isinkwa. Ungase futhi uvumele ezihlukahlukene izithelo - amagonandoda, amapentshisi, amapulamuzi. Kodwa ubhanana kanye amagilebhisi on ipuleti akunandawo ngisho esigabeni ukulayisha.

osenyameni umjikelezo

Phakathi nale nkathi, umzimba kumele baphoqeleka ukuba bachithe isikhathi amanoni zanqwabelana. Lokhu kwenziwa ngokudela ukudla okumahhadla nomoya-ukunciphisa inani ukudla washisa. engayitholi nsuku zonke kilojoule esikhathini osenyameni - 1300-1400.

Ukudla kufanele kuhambisane nemisebenzi ezemidlalo asebenzayo. Ungakwazi sihlanganise ukugijima futhi ukusebenza simulators. Abantu are jwayele kuze nsuku kudle isamba ngokweqile confectionery ebhikawozi imikhiqizo, bangase babe nomuzwa ukulangazelela abukhali. Sebenzisa-ke kungenziwa ukudla isaladi noma ukukhonza amakhowe iyisitshulu. Kukhona imifino edliwayo eziningi angenamkhawulo: broccoli, iklabishi isilimo esidliwayo esinamagatsha anamanzi, ikhukhamba, isipinashi, Sorrel, pepper, isithombo. Ungase futhi ukukhokhela 1-2 rye isinkwa ngosuku, kodwa badinga ukudla ekuseni.

Sample imenyu usuku ngesikhathi athula

• Isidlo sasekuseni: omelet amaprotheni amabili, futhi isikhuphasha olulodwa utamatisi kanye namakhambi, 1 inkomishi yogurt, 1 isinkwa.
• Isidlo sasemini: 1 apula eliluhlaza.
• Isidlo sasemini: 200 amagremu inkukhu fillet, ephekwe eziko nge izinongo, 150 amagremu iklabishi.
• Umthamo: 1 inkomishi yogurt zemvelo.
• Dinner: 150 g fat ongaphakeme cottage shizi.

umjikelezo yokulayisha

Ngalesi sikhathi, udinga ithi "yebo" ukuba nokudla okunempilo. Kwakuyoba bheka yokudla komuntu kunjalo, ezama ukuthola nokugcina isisindo evamile ngemva ekudleni. Ngalesi sikhathi udinga ukuthola umuzwa mangaki ama-calories izidingo zomzimba, ufunde mayelana lapho kufika lokujabulela indlala.

Kubalulekile ukulungisa ekudleni isimiso sakho sansuku zonke. Phakathi eyindilinga ukulayisha Ukudla isisindo ukulahleka kufanele ulethe ubuncane ngokuphazamiseka. Ikakhulukazi lazy ngokuvamile zisebenzisa le ndlela: usebenzise eyodwa nsuku zonke futhi isethi efanayo imikhiqizo. ukufana okunjalo kusheshe ngizithola, kodwa ukhululekile ukubala njalo kilojoule. Futhi ukuba nesikhathi ukuqeqesha sokuba imisipha. I ihluzo ushiye kokubili umthwalo aerobic kanye anaerobic.

Sample imenyu usuku emjikelezweni ukuqalisa

• Isidlo sasekuseni: irayisi elinsundu kanye nemifino - 250 g isaladi yamakhukhamba notamatisi ngamakhambi kanye amafutha omnqumo - 150 g
• Isidlo sasemini: 5 esilucwecwana amakhukhi.
• Isidlo sasemini: yemifino sikadali namazambane, 1 inkomishi yogurt.
• Umthamo: 40 g we ushizi elimhlophe "Adygeisky" 2 rye isinkwa.
• Dinner: 150 amagremu of amakhowe, iyisitshulu ne anyanisi kanye namakhambi e ukhilimu.

Izinzuzo isisindo cyclical ukulahlekelwa Ukudla

On izinkundla eziningi, abesifazane ukwabelana imiphumela. Zisuthe ngokuphelele ekudleni eyindilinga isisindo ukulahleka. Izinzuzo lokhu wesifunda amandla supply ukuthi kungalimazi emzimbeni. Umzimba engakutholi esimweni esicindezelayo, ngakho-ke ungakwazi ukuzivumelanisa futhi kusheshiswe umzimba, ukuqeda fat ngokweqile. Shono Ukudla eyindilinga isisindo ukulahleka ubhekwa kakhulu "impilo yokuzinakekela".

Futhi abaningi izinyo elimnandi yavusa bakwazi pamper ngokwakho izibiliboco ngesikhathi umjikelezo ebhuthini. Into eyinhloko ukusebenzisa imikhiqizo ongabekiwe Ukudla ekuseni izingxenyana ezincane. Umphumela, zanqwabelana ngesikhathi Ukudla, lilondolozwe isikhathi eside. Endabeni ophumayo ekungilo Ukudla, ukulawula okuthuthukile inani kilojoule nokuvivinya umzimba njalo, AmaKh ngeke libuyele nhlobo. Umzimba uzobe akhishwa up futhi imisipha - ngaphezulu okuhlala.

Ukudla lokujikeleza isisindo ukulahleka: amaphutha

Ukudla kudinga indlela ngamunye. Umuntu ngamunye izinga ezahlukene umzimba. Ectomorph (mncane oyedwa nge kokudla) osenyameni okuqhubekayo kungase ubuhlungu, ngoba ngemva kwesikhashana esikhundleni amafutha uzoqala "zisishise" imisipha. Endomorph kuyinto ukhuluphele, uma futhi ukwandisa ingxenye ye-boot kuyinto carbs okusheshayo. Ngakho-ke kubalulekile ukuba ulungise imijikelezo umzimba wakho. Kunezinye nemibi:

• yi kancane. Noma kunjalo lokususa 0.5-1 kg on esikalini kuleli sonto - lena inkomba okukhulu. Okuningi izazi ekupholiseni musa ukweluleka hhayi ukulimaza umzimba. Amantombazane asemancane abafuna ulahlekelwe isisindo ngesonto lonke ngaphambi uhambo, lokhu Ukudla kungase kubonakale ukwehluleka yangempela. Kodwa umzimba khona oyothi "ngiyabonga" futhi ugcine imiphumela zaphumela isikhathi eside.

Ubuningi ukudla amaprotheni ayilingani konke. Ngemva ukusetshenziswa isikhathi eside ka amaprotheni isilwane abantu abaningi baqala ukuqunjelwa, ikhanda, isicanucanu. Ingase futhi kakhulu ayinyuse acetone umchamo. Ukuze kuncishiswe ingozi izenzakalo ezinjalo kudingeka asetshenziswe kanye eziningi fibre amaprotheni (imifino, imifino, amakhowe) kanye nemikhiqizo yobisi. Kuyinto ukusetshenziswa yogurt noma yogurt kuzosiza kugayeke, khulula ukuqunjelwa kanye ukuvutshelwa esiswini.

ngendlela efanele kusukela ekudleni

Ukuze kuzuzwe imiphumela ngesikhathi ukudla ukulondoloza isikhathi eside, udinga ukushintsha ekudleni kancane kancane. Kancane kancane, ungakwazi ukungena ukudla phezu imenyu, okuyinto bavinjelwa ngesikhathi ebhuthini - ubhanana, amagilebhisi omisiwe kanye ingulube. Kodwa lemali yabo yansuku zonke kufanele kube omncane. Amanzi manje - i isiphuzo esisemqoka umuntu ofuna ukugcina isimo sabo. Phuza okumsulwa ketshezi-non-carbonated kwakudingeka imizuzu engu-20 ngaphambi kokudla nokuba imizuzu engu-30 ngemva kwalokho.

Oluthandwayo kumele inikezwe abilisiwe, iyisitshulu noma okuthosiwe ukudla oku eyomile ukuthosa epanini. Kodwa ngezinye izikhathi kuwufanele ukuzitika. Phela, isiqeshana umkhiqizo ozithandayo sinqatshiwe akunakwenzeka ukuba kube inhlekelele.

Izibuyekezo

Manje ngoba sewuyazi ukuthi cishe yini ukuba Ukudla cyclical isisindo ukulahleka. Izimpendulo ngakho ngokuvamile omuhle. Abantu abaningi bakwazi ukuthuthukisa sibalo. Ukudla okunomsoco kunomphumela omuhle wonke umzimba, eqeda iziyaluyalu ipheshana wokugaya ukudla, ngcono umzimba. Ukudla akuyona igcwele enjalo engiwukhumbulayo owawungemnandi "side effects" njengoba abukhali indlala, ikhanda, futhi buthaka.