Okuqukethwe
Amakholori nokwakheka kokudla kubalulekile ekuqineni komzimba: amaprotheni, amafutha nama-carbohydrate. Amandla okunyakaza athathwa ikakhulukazi kuma-carbohydrate, amaprotheni asetshenziswa njengezinto zokubuyiselwa kwezitho nezicubu (ikakhulukazi imisipha) ngemuva kokuqeqeshwa. Incomo ejwayelekile yokufaneleka: Thola ama-kilojoule angama-20-25% avela kumaprotheni, ama-20% emafutheni, ama-55-60% kuma-carbohydrate.
UDINGA AMAKHALALI AMANGAKI UKUTHI UFANELE?
Ungabala kanjani ukuthi mangaki amakhalori owadingayo? Izinga lansuku zonke liqukethe izinto eziningana. Okubizwa ngokuthi "amandla we-basal metabolic" - ama-calories, adingekayo ukuze inhliziyo ishaye, amaphaphu aphefumule, njll. Isisindo somzimba esithe xaxa, amandla amaningi ayadingeka. Uma umuntu emdala, amandla amancane awadingayo. Ngokuvamile, zibheke etafuleni.
| Isisindo somzimba, kg (amadoda) | iminyaka 18-29 | iminyaka 30-39 | iminyaka 40-59 | kusuka eminyakeni engu-60 | Isisindo somzimba, kg (abesifazane) | iminyaka 18-29 | iminyaka 30-39 | iminyaka 40-59 | kusuka eminyakeni engu-60 |
| 55 | 1520 | 1430 | 1350 | 1240 | 45 | 1150 | 1120 | 1080 | 1030 |
| 60 | 1590 | 1500 | 1410 | 1300 | 50 | 1230 | 1190 | 1160 | 1100 |
| 65 | 1670 | 1570 | 1480 | 1360 | 55 | 1300 | 1260 | 1220 | 1160 |
| 70 | 1750 | 1650 | 1550 | 1430 | 60 | 1380 | 1340 | 1300 | 1230 |
| 75 | 1830 | 1720 | 1620 | 1500 | 65 | 1450 | 1410 | 1370 | 1290 |
| 80 | 1920 | 1810 | 1700 | 1570 | 70 | 1530 | 1490 | 1440 | 1360 |
| 85 | 2010 | 1900 | 1780 | 1640 | 75 | 1600 | 1550 | 1510 | 1430 |
| 90 | 2110 | 1990 | 1870 | 1720 | 80 | 1680 | 1630 | 1580 | 1500 |
Uma unesisindo esingaphezu kwama-80 kg (owesifazane) no-90 kg (owesilisa), bheka ulayini wokugcina noma kunjalo.
Uma uhola impilo ejwayelekile yasemadolobheni (okungukuthi, awusebenzi njenge-Loader noma i-ballerina esezingeni eliphakeme ngokuzivocavoca umzimba okufanelekile, bese uzengeza enye i-kcal 400-500 ngosuku. Lokhu kwenzelwa imisebenzi ejwayelekile, yansuku zonke.
Ukuqina komzimba kuzodinga amanye ama-calories angama-200-500, kuya ngokuqina kokuvivinya umzimba. Ngosizo lwalawa ma-200-500 kcal wokugcina lapho ungapompa khona imisipha, ulahlekelwe ngamafutha noma ukhuluphele ukuze ungafakwa esiswini ngenhloso, kepha usatshalaliswe ngokulingana emzimbeni wonke.
ONGAKUDLA NGAPHAMBI KOKUQEQESHWA
Noma ngabe yimuphi umgomo ozibekele wona, ukudla ngaphambi kokuzivocavoca kufanele kube nalawo ma-carbohydrate azonikeza amandla okuqina.
Ngokusho Imizuzu engama-60-40 ngaphambi kokuqala kwesifundo udle - lawa abizwa ngokuthi ama-carbohydrate "ahamba kancane" (eside-digestible). Awukwenzi? Ngemuva kwalokho kungakapheli imizuzu eyi-15 ngaphambi kokuqeqeshwa sebenzisa ama-carbohydrate “okusheshayo” (ukugaya ngokushesha) -. Ngaphambilini, awukwazi ukuwadla, ngoba umzimba uzoqala ukukhiqiza i-hormone insulin ngamandla, futhi ekilasini uzobe udangele futhi ubuthakathaka.
Yidla amafutha amancane, amaprotheni kanye nefayibha ngangokunokwenzeka ngaphambi kokuqeqeshwa: bathatha isikhathi eside ukugaya, futhi akufanele ukwenze ngesisu esigcwele. Okufanayo kusebenza kufayibha - kuthatha amahora ama-3-4 ukuthi isisu sisikhiphe.
Ukuzivocavoca kwangaphambili akwamukelekile. Yiqiniso, ukubilisa iphalishi obisini noma ukuconsa amafutha amancane kumazambane noma i-pasta akunqatshelwe.
Inothi elilodwa lokugcina limayelana nesiningi nososo. Amafutha, usuvele waqonda, kungenzeka impela kancane. Abacijile, maye, vusa ukoma, ngakho-ke ngesikhathi sokuqeqeshwa uzokoma njalo.
OKUMELE UKUDLE EMVA KOKUQEQESHWA
Umthetho ojwayelekile wesithupha ngemuva kokuzivocavoca ukudla imizuzu engu-40-60.ngaphandle kwalokho uzozizwa ukhathele izinsuku ezimbalwa. Yebo, futhi amasosha omzimba azokwehla. Okuningi futhi kuya ngezinhloso zakho zokugcina.
Ufuna ukunciphisa umzimba?
Kunoma yiluphi usuku, yidla ama-calories ayi-200-300 ngaphansi kunalokho obekufanele ukwenze (ngenkathi kusekuncane ngosuku lokuzivocavoca kunokuvamile). Ngemuva kwekilasi:
Ufuna ukwakha imisipha?
Ngosuku lokuzivocavoca kwakho, engeza u-30-60 g wamaprotheni ekudleni kwakho. Yidla ngemuva kokuzivocavoca umzimba.
Ufuna ukufaka isisindo esithile sobufazi?
Shiya okuqukethwe kwekhalori losuku njengoba kubaliwe (amandla ayisisekelo we-metabolic + 400-500 emisebenzini yansuku zonke + 200-500 yokuqina). Ngemuva kokuzivocavoca kwakho, yidla okuthile okuqukethe amaprotheni, ama-carbohydrate, namafutha ndawonye: isibonelo.
Futhi ekugcineni, into esemqoka: ngisho nokudla okulungile kakhulu kufanele kube mnandi! Ngaphandle kobumnandi, ngeke kube khona umphumela. Sesha, zama, ukhethe wedwa.