Ukudla ngokuzikhandla okukhulu ngokomzimba

Kunzima ukukholelwa, kepha ukuzivocavoca umzimba okukhulu akusona neze isizathu sokuyeka amafutha amahle akudala nama-carbohydrate akhethe ukudla kwamaprotheni. Ngokuphambene nalokho, lesi yisizathu sokubuyekeza ngokungathí sina indlela odla ngayo, uyihlukanise ngangokunokwenzeka. Futhi engeza ukudla okunempilo nokulungile kuyo. Lezo ezingeke zikwazi ukunika amandla namandla kuphela, kepha zizokuvumela futhi ukuthi wenze okuningi futhi, ngenxa yalokho, zifinyelele ezindaweni eziphakeme zezemidlalo ngokushesha.

Ungahlela kanjani ukudla kokudla okuphezulu komzimba

Ukudla okunomsoco kuvumela umsubathi ukuthi athole isisindo somzimba futhi ashise amanoni ngenkathi ehlala enempilo futhi enamandla. Yingakho indlela adla ngayo kufanele ilinganiselwe futhi iqukathe amaprotheni, ama-carbohydrate namafutha ngobuningi obufanele. Ngemuva kwakho konke, ngalinye lala macronutrients lenza umsebenzi othile, okungukuthi:

1. Amaprotheni ama-1 - Lokhu kwakha isisekelo sakho konke ukudla, kufaka phakathi lokho kwabagijimi. Vele ngoba ziyisakhi sokwakha umzimba wethu futhi, njengamanzi, akhona cishe kuzo zonke izicubu zawo, kufaka phakathi izicubu zethambo, imisipha nezicubu, futhi nasegazini. Kodwa-ke, isabelo sabo ekudleni kwansuku zonke akufanele sibe ngaphezu kwe-15-20%, ngaphandle kwalokho i-hypertrophy yemisipha (ukwanda kwesisindo semisipha ngenxa yokwanda kwendawo nobukhulu bezintambo zemisipha, hhayi ubude bayo) akunakugwenywa. Imithombo engcono kakhulu yamaprotheni ibhekwa njengesifuba senkukhu, i-turkey, i-tuna, i-salmon, amaqanda amhlophe, imidumba kanye ne-low-calorie cottage shizi.
2. 2 Ama-carbohydrate ayizinto umzimba okhipha kuzo amandla. Kungenxa yabo ukuthi ukukhuthazela nokukhuthazela kubonakala. Kwenzeka kanje: ngenxa yokusabela okuyinkimbinkimbi kwe-biochemical, ama-carbohydrate aguqulwa abe yi-glycogen. Lolu uhlobo lokugcinwa kwamandla olunqwabelana emisipheni ukuze ludedelwe ngesikhathi sokuvivinya umzimba okulandelayo kanye nomsebenzi onzima wemisipha, okuvumela umuntu ukuba asebenze ngokujulile. Kuyathakazelisa ukuthi lapho eziqeqesha kakhulu, kulapho imisipha yakhe igcina khona i-glycogen. Ekudleni komsubathi, ama-carbohydrate kufanele enze ama-55-60% yenani lokudla eliphelele. Ungawathola ngokudla imikhiqizo yamakhambi - okusanhlamvu noma okusanhlamvu.
3. 3 Amafutha - ahlinzeka umzimba ngamandla engeziwe futhi avimbela ukuthuthukiswa kwesifo senhliziyo. Zitholakala ikakhulu kumafutha wemifino - umnqumo noma ujongilanga, kanye nakoyili wezinhlanzi, amantongomane nembewu.

Amavithamini nezinto ezilandelwayo

Ngaphezu kwama-macronutrients, abasubathi badinga amavithamini nama-microelements. Ngaphezu kwalokho, ngokusho kommeleli we-Academy of Nutrition and Dietetics uKelly L. Pritchett, “ngesikhathi sokuvivinya umzimba ngokulingene kuze kube seqophelweni eliphezulu, ukulahleka kwamanye amaminerali kuyanda, ikakhulukazi ngomjuluko.” Ngakho-ke, umzimba udinga ukuwaqongelela ngaso sonke isikhathi. Lezi yizinto ezilandelayo:

• Amavithamini eqembu B. Isibonakaliso sokuqala sokushoda kwabo ukungabi namandla ocingweni lokugcina. Lokhu kuchazwa iqiniso lokuthi kungosizo lwabo ukuthi umzimba wethu uguqula amaprotheni noshukela ube amandla futhi uhlanganise amaseli abomvu egazi. Imininingwane iqinisekiswa yimiphumela yocwaningo. Lezi zinto zitholakala ku-tuna, imidumba namantongomane.
• I-calcium - kanye ne-vitamin D, i-potassium ne-protein, le mineral trace inesibopho sokuqina kwamathambo kanye nokuqina kwamathambo. Itholakala emikhiqizweni yobisi, imifino enamaqabunga aluhlaza okumnyama kanye nemifino.
• Uvithamini C - ababaningi abantu abazi ukuthi awungeke nje ukwanda kokuzivikela komzimba, kepha futhi uvimbele ukuphefumula okuncane ngesikhathi nangemuva kokuzivocavoca. Lokhu kufakazelwa yimiphumela yocwaningo olwenziwe e-University of Helsinki eFinland. Itholakala ezitsheni ezisawolintshi, okhalweni lwama rose, upelepele wensimbi, ama-strawberry kanye neklabishi.
• I-Vitamin D - ithuthukisa isimo sengqondo namandla. Futhi lawa akuwona nje amazwi, kodwa imiphumela yocwaningo olwenziwe eNyuvesi yaseBrithani yaseNewcastle ngaphansi kobuholi buka-Akash Xinyi. Indlela yokusebenza kwayo ilula: uvithamini D usiza ukwenza kusebenze umsebenzi we-mitochondria, osemicu yemisipha. Ngenxa yalokho, ithoni yemisipha iyanda futhi umuntu uzizwa esebenza kakhulu. Ungakwazi ukugcwalisa izinqolobane zale vithamini ngokushisa ilanga noma ukudla imikhiqizo yobisi, inhlanzi kanye nesikhuphasha seqanda.
• UVitamin E yi-antioxidant enamandla eqinisa ukuzivikela futhi ivikele ezifweni eziningi. Kuqukethe imbewu, amantongomane namafutha emifino.
• Insimbi - ngaphandle kwayo, imisipha ngeke ikwazi ukusebenza ngamandla aphelele. Vele ngoba abawutholi umoya-mpilo owenele, ophethwe ngama-erythrocyte, ahlanganiswe ngosizo lwawo. Ngaphezu kwalokho, ukuntuleka kwensimbi kuholela ekushoneni kwegazi futhi, ngenxa yalokho, kwanda ukukhathala nokukhathala. Lo mkhondo wamaminerali utholakala enkomeni yenkomo, isipinashi, amaqanda, iklabishi nama-apula aluhlaza.
• I-Magnesium - Yandisa ubukhulu bamathambo, ngaleyo ndlela ivikele umgijimi ekuqhekekeni ngesikhathi sokuqeqeshwa okunamandla. Ngaphezu kwalokho, ngokusho kukaKelly Pritchett, “i-magnesium ivuselela ama-enzyme angaphezu kwama-300 ahileleke ekwenziweni kwamandla omzimba.” Bacebile ngemifino eluhlaza enamaqabunga aluhlaza okotshani, inhlanzi, amantongomane.
• I-Potassium yinto ebalulekile yokulandela umkhondo eqinisekisa ukusebenza kwezinhlelo zezinzwa nezemisipha futhi itholakala kubhanana. Kungakho owokugcina ekhethwa ngabasubathi ngemuva kwemijaho emide. Ukudambisa izinhlungu zemisipha nezicubu emisipheni yethole.

Ukudla okuphezulu okungu-17 komsebenzi osindayo womzimba

Ukuze ungalayishi ngokweqile umzimba futhi uhlale unesimo esihle, udinga ukudla kancane, kepha kaningi. Okufanelekile, kufanele kube nokudla okungu-5-6 ngosuku kanye nokudla okuphezulu okunempilo neziphuzo ekudleni. Kukhona kuphela i-17 yazo:

Amanzi - udinga ukuwaphuza hhayi kuphela ngaphambi noma ngemuva, kepha futhi ngesikhathi sokuqeqeshwa. Vele ngoba ithuthukisa ukusebenza futhi ivimbela ukulimala. Inani lamanzi owaphuzayo lixhomeke kubude besikhathi nokuqina kwawo. Kwezinye izimo, kuyasiza ukuphuza iziphuzo zemidlalo.

Amaqanda angumthombo wamaprotheni novithamini D.

Ijusi lewolintshi - aliqukethe nje uvithamini C kuphela, kodwa futhi ne-potassium - enye yama-electrolyte abaluleke kakhulu abhekele ukulinganisela kwamanzi nokusiza ukugcwalisa ukungabi naluketshezi emzimbeni ngemuva kokuzivocavoca.

I-Kefir ingumthombo wamagciwane azuzisayo namaprotheni abalulekile ekukhuleni kwemisipha. Ukusetshenziswa njalo kwe-kefir kusiza ukuhlanza umzimba nokuqeda isisindo esiningi. Ungathuthukisa ukunambitheka kwayo nge-oatmeal noma ngezithelo.

Ubhanana ungumthombo wama-carbohydrate asiza ukubuyisa amazinga e-glycogen ne-potassium.

I-Salmon ingumthombo wamaprotheni alwa nokuvuvukala kanye nama-omega-3 fatty acids. Umkhiqizo uvumela hhayi kuphela ukwandisa isisindo semisipha, kodwa futhi nokwenza ngcono ukuqeqeshwa kokusebenza.

Amantongomane nezithelo ezomisiwe kungukudla okulungile okunama-carbohydrate, amaprotheni namafutha anempilo, kanye namavithamini namaminerali ekubunjweni kwawo. Ikuvumela ukuthi ubuyisele ngokushesha amandla futhi wakhe isisindo semisipha.

Ama-blueberries angumthombo wama-antioxidants angaphindeka kathathu izinga lokululama ngemuva kokuzivocavoca okukhulu.

Uphayinaphu ungumthombo we-bromelain, into enezinto ezilwa nokuvuvukala futhi ekhuthaza ukwelashwa kwasekuqaleni kokuqhekeka, imihuzuko kanye ne-edema. Ngaphezu kwalokho, iqukethe uvithamini C, obalulekile ekulungiseni izicubu ngokushesha.

I-Kiwi ingumthombo wevithamini C, ama-antioxidants kanye ne-potassium, engalwa ngempumelelo nokuqaqamba kwemisipha ngemuva kokuzivocavoca.

I-Oatmeal ingumcebo wezakhi zomzimba kanye nama-carbohydrate ayinkimbinkimbi ahlinzeka ngamazinga aphezulu kashukela egazini futhi anike amandla impumelelo entsha.

Yikholwe noma cha, i-caffeine ingakhuphula ukukhuthazela futhi yehlise ukukhathazeka kwemisipha ngesikhathi nangemuva kokuzivocavoca okukhulu, njengoba kufakazelwa ucwaningo olwenziwe ngo-2009 e-University of Illinois e-Urbana-Champaign. Into esemqoka ukungayisebenzisi kabi.

Ama-Oysters - Anothisa umzimba nge-zinc nensimbi futhi, ngenxa yalokho, anikezela amandla adingekayo ekusebenzeni okukhulu.

Ujinja - Uqukethe izinto ezihlukile ezinezinto ezilwa nokuvuvukala futhi zikhulula ngempumelelo ubuhlungu bemisipha.

Ijusi likatamatisi - abasubathi balibiza ngokuthi yi-analogue yeziphuzo zemidlalo ngenxa yokuqukethwe kwe-sodium ne-potassium, egcwalisa ukulahleka koketshezi.

Ushokoledi omnyama onokuqukethwe kukakhokho okungenani okungama-70% - ngobuningi obulinganiselayo, uphakamisa futhi aqede ngempumelelo ubuhlungu bemisipha.

Uju yi-cocktail eyingqayizivele yamavithamini namaminerali.

Ngokusho kochwepheshe, imfihlo yokuphumelela kwanoma yikuphi ukuzivocavoca akuyona kuphela ikhwalithi nobungako bokudla okudliwayo, kodwa futhi nesikhathi sokudla. Ngakho-ke, yidla okusanhlamvu nezaladi zezithelo ngaphambi kokuzivocavoca, nokudla kwamaprotheni ngemuva. Futhi uphuze uketshezi oluningi ngaso sonke isikhathi. Futhi uzojabula!