Hhayi nje kuphela ukuthi sithola abantu abafuna ukunciphisa umzimba, ukunciphisa umzimba nevolumu, amaphesenti aphansi kepha kubaluleke kakhulu funa indlela yokuthola isisindo ngempumelelo nangempilo.
Kuyingozi kakhulu ukuba ngaphezu kwesisindo esinconyiwe ngokusho kobude bethu, ubudala nobuso njengoba kufanele kube ngaphansi kwalesosisindo esimakwe ngochwepheshe.
Uma ufuna ukuthola isisindo ngokuphepha nangempumelelo, qhubeka ufunda le migqa ukuze wazi zonke izinkinobho ezidingekayo ukuze uyifinyelele.
Ungathola kanjani amafutha ngokushesha futhi unempilo
Into ebalulekile uma kukhulunywa ngokuthola isisindo ukukwenza ngokuqaphela, kancane kancane nangemiqondo ethile ebalulekile yalokho okwenzayo.
Yize kubonakala kulula ukukhuluphala, kufanele ube nolwazi oluyisisekelo ngokudla ngokwezindinganiso zokudla okunempilo ukuze ungabi nokushoda futhi ungasebenzisi kabi amanoni noshukela okuthi ekugcineni kube yingozi emzimbeni.
Uma ukhuluphele kufanele uthole ubukhulu bemisipha namafutha angaphansi aqinile futhi anempilo. Akudingeki ukhuluphale futhi ube namafutha esiswini angakusizi ukuthi ube nempilo engcono.
Sithola emphakathini abantu abaningi abane thayipha 2 sikashukela abangakhuluphele ngokweqile, kodwa uhlushwa izinkinga zenhliziyo ngokulondolozwa kokudla okuyingozi.
Izikhiye zokugcina engqondweni
- Sebenzisa ama-calories amaningi lapho umzimba udinga khona.
- Sebenzisa phakathi kwama-calories angama-500 kuya kwangu-700 osukwini lwakho nosuku ukukhuluphala ngokushesha, noma udle ama-calories angu-300 uma ufuna ukukwenza kancane.
- Yidla amaqembu okudla okunempilo, amaprotheni, ama-carbohydrate, namafutha anempilo.
- Uhambisa ukudla kwakhe kahle nsuku zonke futhi uhlanganisa wonke amaqembu okudla.
Indlela yokukhuluphalisa imilenze yakho
Ezimweni eziningi, abantu bafuna ukukhuluphalisa imilenze yabo emincane futhi bagcine isibilini sabo sincane futhi siqinile. Kubalulekile ukugcina ukudla okuhle ukuze uzuze lokhu.
Nakhu ukudla okuyinhloko okwenza imilenze yakho ikhuluphale.
- Izimbali: i-chickpea, udali, izinkwa ezinamabele nezinhlamvu.
- Amafutha: umnqumo ne-canola.
- Imbewu: ubhekilanga, isesame, ifilakisi.
- Izithelo ezomile: ama-walnuts, ama-alimondi, ama-cashews, ama-hazelnuts.
- Izithelo ezomile.
- Ukotapeya, iminqumo.
- Izithelo ama-smoothies.
- Izithasiselo zokuthola isisindo: uwoyela wezinhlanzi, i-whey protein, imvubelo ye-brewer, i-creatine.
Ukuzivocavoca ukuqinisa imilenze futhi kuyenze ikhuluphale
Kubalulekile hhayi kuphela ukunakekela ukudla kanye nokwandisa amanye amaqembu okudla, kufanele yenza ezemidlalo nokuvivinya umzimba lokho kusiza ukugcina imisipha eqinile ukuze ikhule ngosayizi.
- Izikwele: Kungokunye kokuzivocavoca okusebenzayo kakhulu, okusebenzayo futhi okulula ukukwenza. Ngeke nje ukhulise imisipha yakho yomlenze, uzothola nezinqe eziqinile.
- Elliptical ukumelana: Umshini we-elliptical onezinga elithile lokumelana nawo uzokusiza ekuthuthukiseni ukushuba kwemilenze yakho.
- Ukuzivocavoca amandla: funa izivivinyo ezisebenza kakhulu imilenze.
Kubalulekile ukuthi izivivinyo zenziwe ngendlela elawulwayo nangokuqondisa kochwepheshe. Hlanganisa ukuphumula okuhle nokudla okuthile nokuvivinya umzimba okujwayele ubudala bakho kanye nesimo somzimba.
Ukudla ukuze uthole isisindo ngenyanga
Akudingeki ukuthi sikhuphule ukudla esaziyo ukuthi kuyakhuluphalisa, kufanele sisebenzise ama-calories amaningi, ama-caloric nokudla okunempilo.
- Yidla amaprotheni amaningi. Uma ufuna ukwandisa imisipha, womabili amaprotheni emifino nezilwane abalulekile. Amaqanda, imikhiqizo yobisi, amantongomane, inyama, inhlanzi nobisi lwebhotela.
- Ama-carbohydrate namafutha.
- Yidla ukudla okuyinhloko kathathu ngosuku futhi udle ukudla okulula okunama-kilojoule amaningi. Njengamantongomane, ukwatapheya noma ubhanana.
- Gwema ukudla okulungisiwe bese upheka okuzodlayo. Kufanele ukhuluphele ngempilo.
Ukudla ukuze uthole ama-10 kilos ngenyanga
Nasi isibonelo sokudla ukuthi ungaqhuba inyanga ukuzuza isisindo ngokuphepha nangempumelelo.
Desayuno
- Amaqanda angama-4.
- Ushizi omusha noju.
- Ikhofi elinobisi oluphelele.
- Ingxenye yekotapeya
Ekuseni
- Ingilazi yobisi lonke.
- Idlanzana lamantongomane nesithelo.
Comida
- Ukudla kwamaphrotheni ngendlela yenyama noma inhlanzi. 250 amagremu.
- Ama-carbs, irayisi noma i-pasta.
- Imifino eluhlaza.
Isidlakela
- I-yoghurt yemvelo.
- 50 amagremu ama-oats.
- Isipuni soju.
Cena
- Amagremu angama-300 enkukhu noma inyama yenkukhu.
- Ukuhlobisa imifino ngamafutha omnqumo.
Ukudla ukuthola isisindo esinempilo
Uma ufuna ukuthola isisindo, ukwandisa ukusetshenziswa kwalokhu kudla ukuze ukuthole kalula, siyakushiya uhlu lwamaqembu amahle kakhulu okufanele afakwe ekudleni.
- Izithelo ezomile.
- Amantongomane.
- Ibhitela lamantongomane.
- Ubisi lonke, iyogathi, ushizi, ibhotela.
- Amafutha omnqumo e-virgin angeziwe, uwoyela kakhukhunathi.
- Ukwatapheya.
- Izinhlamvu eziphelele.
- Izinkukhu, inyama yenkomo, iwundlu noma ingulube.
- Amazambane, ubhatata.
- Ushokoledi omnyama.
Kungcono yini ukuthola isisindo esiningi ngesikhathi esifushane?
Ngakolunye uhlangothi, ungasebenzisi kabi iziphuzo ezidakayo, ngoba yize sinama-calories angenalutho futhi asenza sandise imetabolism nomfutho wegazi futhi kungakubangela nokuthi wehle emzimbeni.
Umzimba womuntu ungumshini ocishe uphelele, Akufanele siphoqe noma siziphoqe. Sikukwazisa ukuthi uye kudokotela we-endocrinologist ukukuqondisa emgomweni wakho wokuthola isisindo sokukufeza ngempumelelo.
Sithola amakhulukhulu ezindlela zokudla ezisisiza ukuthi sikhuluphale, kodwa akubona bonke abahlangabezana nezimfuneko zokubenza babe nempilo.
Akucebisi ukuthola isisindo esiningi ngesikhathi esifushane ngoba umzimba udinga isikhathi noma isikhathi sokuzivumelanisa nezimo. Umzimba unemikhawulo futhi asikwazi ukuwusebenzisa kabi. Ngaphezu kwalokho, kuyisihluthulelo ukunakekela ukudla kwakho futhi udle imikhiqizo enama-calories kodwa enempilo.
Ngaphezu kwalokho, ukuthola isisindo "kabi" kungenza umzimba wethu ubukeke umubi futhi ungabi nesitayela. Uma ungomunye umuntu omncane kakhulu futhi omncane Bheka ubukhulu obuhambisana nomzimba wakho nebala lakho.
Hlala uye kudokotela we-endocrinologist uma ubona kunesidingo ngoba kubalulekile ukubheka ukudla okufanele futhi okunempilo ukuze wehlise isisindo njengokudla ukuze uzuze isisindo ngokufanele.