Ukubala ama-calories ne-PFC (amaprotheni, amafutha, ama-carbohydrate) kungenye yezindlela ezinhle kakhulu zokwehlisa isisindo, uma ungakhathaleli kuphela isibalo sakhe kepha nezempilo. Ngesisekelo sokubala kwesisekelo semetabolism eyisisekelo. Uzodla ukudla okuncane kunalokho okudingwa ngumzimba wakho, ngakho-ke kuzosebenzisa amandla avela kumaseli amafutha.
Kusetshenziswa amanani weminyaka, ukuphakama, isisindo kanye nokusebenza komzimba kubala okuqukethwe kwekhalori komuntu ngamunye. Konke okudingayo ukuze unciphise isisindo, ukuchaza imenyu yakho ngaphansi kwaleli nani. Ungalibala kanjani ikhalori lansuku zonke, sibhale ku-athikili:
Ukubala ama-calories: ungaqala kuphi
Khumbula ukuthi ukulahleka kwesisindo okunempilo futhi okunekhono esiqonda ukuthi ukusilela akukhona ngaphezu kwama-20% wesisekelo semetabolism esuselwa ekusebenzeni komzimba. Isibonelo, emantombazaneni anamapharamitha ajwayelekile (iminyaka engama-30, isisindo esingu-70 kg, ukuphakama okungu-170 cm, ukuzivocavoca okungapheli kathathu ngesonto), okujwayelekile kungama-calories ayi-3-1550.
Izinganekwane nemibono eyiphutha lapho ubala ama-calories
1. "Lapho nginciphisa kakhulu ukudla kwansuku zonke kwama-calories, isisindo esisheshayo engizosilahla"
Ngakolunye uhlangothi, lesi sitatimende siyiqiniso. Ngokunciphisa ukudla kwe-caloric ngo-30-40% (kufika ku-1200-1300 calories) uzolahlekelwa isisindo ngokushesha, kepha… okokuqala ngqa. Ngemuva kwalokho umzimba uzozivumelanisa nezimo ezintsha, uzonciphisa imetabolism futhi unciphise izinga lokwehlisa isisindo. Cha, uzoqhubeka nokwehlisa isisindo, kepha ijubane lokususa amafutha amaningi lizoba ngokufana nokushoda kwekhalori okungu-20%. Kepha uma kungekho mehluko, kufanele yini ukuzilimaza ngokwengeziwe?
Ngaphezu kwalokho, kufanele uqonde ukuthi ukudla okunama-khalori aphansi kakhulu kwandisa ingozi yokwehluleka ngokudla. Ukuvinjelwa kokudla njalo kunzima ukukugcina, hhayi ngokwenyama kuphela kepha nangokwengqondo. Ngokunjalo, lapho unciphisa kakhulu ikhalori, iba nkulu nengozi yokungondleki. Ngakho-ke, ukunciphisa ukusilela ngaphezulu kwe-20% yenani lansuku zonke le-caloric akunconyiwe. Akunandaba noma ngabe ufuna ukwehlisa kangakanani i-5 kg noma i-50 kg.
2. “Ngibala amakhalori futhi ngidla ephaseji lawo, kodwa isisindo sayeka ukwehla. Ngakho-ke ngidinga ukunciphisa ikhalori ukuze ngiqhubeke nokunciphisa umzimba ”.
Umthetho wegolide wokwehlisa isisindo ngenkathi ubala amakhalori - ungalokothi wehlise ikhalori yakho yansuku zonke ukuhambisa isisindo. Okokuqala, uma ume ngenombolo eyodwa izinsuku eziningana noma ngisho amasonto, lokhu akusho ukuthi awuqhubeki ukunciphisa isisindo. Mhlawumbe nje umzimba wakho amanzi ahlala, namafutha ayaqhubeka, kepha awukwazi ukukubona esikalini.
Okwesibili, uma unciphisa ikhalori lakho njalo lapho umisa isisindo, lapho-ke ungahlala nokujwayelekile kumakhalori ayi-1000. Ngakho-ke ngicela uqhubeke nokudla ukusilela okungama-20% (hhayi ngaphezulu!) Ungenzi lutho. Well max, hlola kabusha izibalo zakho.
Kepha uma usahlushwa ukungasebenzi, ungandisa iphaseji yama-calories. Yebo, ufunda lelo lungelo, okungukuthi ukukhuthaza. Kepha ukukhulisa isilinganiso sansuku zonke sokuqukethwe kwekhalori kungabi ngaphezu kwama-calories ayi-50-100. Ngeke uzuze isisindo esilahlekile emuva, kepha ukusheshisa komzimba.
3. "Uma namhlanje ngiphulile ngadla inkambiso efanelekile, ngosuku olulandelayo kuyadingeka ukuhlela usuku lokuzila"
Usuku lokuzila luhlala lunengcindezi emzimbeni, okuholela ezinkingeni zokudla. Akudingekile ukuprakthiza izinsuku zokuzila ngaphandle kwesidingo esikhethekile. Ngaphezu kwalokho, lokhu futhi kuyisici esibi semetabolism. Uma namuhla weqe isilinganiso sami sama-calories, bese usinciphisa ngosuku olulandelayo, kepha hhayi ngaphezu kwama-calories ayi-200-300.
Umzimba awubheki ukusilela kwansuku zonke, kepha ngokujwayelekile, izinsuku ezimbalwa zilandelana. Isibonelo, uma usilele, insalela kusasa, umphumela uzoba isondlo. Kodwa-ke, lokhu akusho ukuthi ungadla ngokohlelo: "namhlanje, lamba kusasa kusasa uhlabelele kahle futhi ekupheleni kwezinsuku ezimbalwa ngizolungisa ukusilela." Uma uvivinya umzimba futhi uwukhipha ngezikhathi ezithile ukuze uthole ukungondleki, kuyinjabulo enkulu eqala ukuqoqa amanoni “osuku olunemvula” ngisho nangaphezulu.
Zama ukudla okulinganiselayo, ngaphandle kokuzuma ngokungazelelwe phezulu naphansi maqondana nomhubhe wayo wama-calories. Kepha uma uyiphulile, ungazishayi. Qhubeka udle ngaphakathi kwekhalori lakho lokudla lansuku zonke futhi ungaqali iziteleka zendlala. Impela uzokwehlisa isisindo.
UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu
4. “Ngiziqeqesha kakhulu, ngakho akudingeki ubale ama-calories. Zonke zicutshungulwa phakathi nezifundo ”.
Omunye wemibono eyiphutha emikhulu mayelana nokuqina komzimba i-gym ongayikhohlwa mayelana nemikhawulo yokudla nokubalwa kwekhalori. Ngisho nokuzivocavoca okukhulu kakhulu kuzokusiza ukuthi ushise ama-calories angama-600 ngehora. Lokhu kungaphezulu kancane kwebha ye-1 yetshokholethi. Uma ungalawuli ukudla, lawo makhalori angama-600 kompensiruet emini ngokushesha okukhulu. Zama ukuzihlukanisela: Ukudla ukunciphisa umzimba, ukususa amafutha amaningi, ukuqeqeshwa yikhwalithi yomzimba, ukuma okufanelekile.
Futhi qaphela ukuthi ungabheki ama-calories ashisiwe ekuqeqeshweni kabili. Isibonelo, usebenzise ama-calories ayi-300 ngesikhathi sekilasi futhi ugcine engqondweni ukuthi ngingawadla lawo makhalori angama-300 ngaphandle kokulimaza isibalo sakho. Kepha lapho ubala ukudla kwekhalori nsuku zonke kungenzeka ukuthi ubucabangele ukuqeqeshwa, lapho iphindaphindwe ngokulingana kokusebenza komzimba. Ngakho-ke, iphaseji yakho yamakhalori ngakho-ke uthatha ukuthi uyazivocavoca umzimba. Leli iphutha elijwayelekile lapho ukubala amakhalori kungavimbela kakhulu inqubo yokwehlisa isisindo.
5. "Ngikwazile ukwehla ngesisindo ebesifunwa, manje sengingadla njengakuqala futhi angibali amakhalori"
Ukwanda okubukhali kwenani lansuku zonke lekhalori kuholela ekutholeni isisindo. Ake sithi, isikhathi eside udle ngaphakathi kwama-calories ayi-1700-1800. Umzimba wakho uvumelane nalokhu kudla, ngakho-ke amandla "angeziwe" ngeke abe nesikhathi sokucubungula futhi azoya ekwakhiweni kwezicubu ze-adipose.
Ungakugwema kanjani? Khulisa amakhalori akho kancane kancane, hhayi ngaphezu kwama-50 kcal 1-2 amasonto. Lokhu kuzosiza umzimba ukuzivumelanisa nezimo ezintsha nokusheshisa imetabolism. Vele, ukukhulisa ngokungenamkhawulo ikhalori ngaphandle kokulimala komumo ngeke kusebenze. Cishe, uzogxila kwisibalo semfuneko yansuku zonke yekhalori ngaphandle kokubheka ukusilela. Kepha amakhilogremu alahliwe aqinisekisiwe kuwe awabuyi.
Uma uthambekele ekukhuluphaleni, khona-ke ukulandela indlela yokudla kuzoba nesikhathi sokuphila. Akukasungulwa izindlela ezisiza ukugcina isisindo ngaphandle kokulawulwa kokudla. Ngakho-ke kungcono ukuthatha umsoco ofanele njengesikhathi esifushane esihlukile empilweni yami, bese uzama ukukusebenzisa empilweni yakho njalo.
Ukubala ama-calories kuyindlela ephumelelayo, ephephile futhi engabizi yokwehlisa isisindo engeke ilimaze umzimba wakho. Uma ungafuni ukunciphisa umzimba kuphela kepha nokugcina impilo yakho, kungcono ukukhohlwa ngokudla okuqinile. Kepha ukulawula amandla kusazoba nakho.
Bona futhi:
- Ungayibala kanjani i-PFC (amaprotheni, amafutha, ama-carbohydrate) futhi yenzani
- Kungani sidinga ama-carbohydrate, ama-carbohydrate alula futhi ayinkimbinkimbi yokwehlisa isisindo
- Amaprotheni okwehlisa isisindo kanye nemisipha: konke odinga ukukwazi