Izimiso zokudla okunomsoco ngaphambi kokuqeqeshwa

Ungakhohlwa ukudla ngaphambi kokuqeqeshwa: kungenxa yokudla ukuthi umzimba uthola amandla adingekayo futhi ulungiselele imithwalo ezayo.

Yehlisa isisindo, khuluphala, uhlale usesimweni. Yonke le migomo ihlanganisa izingxenye ezimbili zomhlaba: ezemidlalo nokudla okufanele. Sihlunge izinto eziningi ukuze sikuhlanganisele umhlahlandlela olula noqondakalayo wokudla okunempilo ngesikhathi sokuzivocavoca.

Kulesi sihloko sizokutshela mayelana nezici zokusetshenziswa kwamandla omzimba, kungani amaprotheni, ama-carbohydrate namafutha adingekayo. Futhi sithi ngokushesha - ayikho imenyu esenziwe ngomumo lapha, kunemikhiqizo. Izithako zokudla kanye nemithi ngeke ikhangiswe lapha - yonke into ingokwemvelo futhi ngaphandle kwe-doping. 

Ake siqale ngezinto eziyisisekelo - ama-calories.

Hlangana no-Wilbur Atwater esithombeni.

Usosayensi waseMelika. 1844-1907

Nguye owanikeza ubufakazi bokuthi umthetho wokongiwa kwamandla ungasetshenziswa ngokugcwele emzimbeni womuntu. Ngekhulu le-19, kwakukholelwa ukuthi lo mthetho usebenza kuphela kwisayensi eqondile. Ngenxa ka-Wilbur Atwater, inani lamandla okudla selibhaliwe emaphaketheni, futhi amaprotheni, amafutha kanye nama-carbohydrate abhekwa njengezingxenye eziyinhloko zamandla omzimba.

Iqiniso elithakazelisayo. Kuvela ukuthi kunemiqondo emibili - inani lamandla kanye nenani lokudla okunempilo. Eyokuqala ibonisa kuphela inani lama-calories. Okwesibili okuqukethwe kwekhalori, inani lamaprotheni, amafutha, ama-carbohydrate namavithamini. 

Ngokomthetho wokongiwa kwamandla, ekuphumuleni umzimba ubuye usebenzise izinsiza ukuze ulondoloze imisebenzi yokuphila. Isibonelo, njengamanje ufunda lesi sihloko, ngokucacile uphumule. Umzimba wakho ngesikhathi esifanayo uchitha ama-calories ekushayeni kwenhliziyo, izinga lokushisa, ukugeleza kwegazi, i-metabolism, ukusebenza kwezitho nokunye okuningi.

Ingakanani ikhalori edla nsuku zonke?

Inani lamandla elidingekayo ukuze kugcinwe umzimba esimweni sawo samanje libizwa ngokuthi ukudla kwansuku zonke kwekhalori. Isibonelo esivela ekuphileni. Umuntu ufuna ukuncipha. Ibukhali. Yehlisa ukudla ngethemba lokuqeda amafutha amaningi. Umzimba ukubheka kanjani - ukucindezeleka, kufanele usinde. I-Metabolism iyaphazamiseka, ubuchopho bunikeza amasignali njalo ekudleni, bese kwenzeka ukuwohloka. Kungakhathaliseki ukuthi uzimisele kangakanani. Imizamo iyize.

Ngisho noma umuntu elahlekelwa isisindo ngalolu hlobo, khona-ke imisipha namanzi kuzolahleka. Kodwa hhayi amafutha.

Ungabala kanjani ikhalori yansuku zonke yamadoda nabesifazane?

Kunamafomula ambalwa amahle okubala. Ngamunye wabo ulolwe ezimweni ezithile zesimo somzimba nezimo zangaphandle. Indlela evame kakhulu yifomula ye-Mifflin-Joer. Ngokusho kochwepheshe, ifomula ibonisa imiphumela efanele kakhulu kubantu abangenazo izifo ze-pathological.

Kuyadingeka ukulungisa lawa mafomula njalo ngenyanga. Uma ugijime amasonto angu-4 ekuseni imizuzu engu-15, futhi ngenyanga yesibili unqume ukwengeza imijikelezo yokuqeqeshwa kwamandla. Khona-ke ukudla kwekhalori kuzohluka. 

• Ukwenza ukunciphisa umzimba - sicabangela ukujwayelekile kwamakholori, sinciphise ngo-15% futhi sakhe ukudla ngokwaleli xabiso.
• Ukusebenza ekuzuzeni abantu abaningi - ngokuphambene nalokho, sikhulisa izinga ngo-15% futhi sakhe ukudla okuvela kuleli nani.
• Ukusebenzela ukugcina isimo - lapho sinamathela ekudleni kwansuku zonke kwekhalori.

Amaqhinga ahlukahlukene, ama-life hacks, ukudla kanye nezinsiza zokukhula kwemisipha kusebenzisa lezi zimiso. Mina nawe kuphela esaziyo ngomthetho wokongiwa kwamandla. Ukube yonke into ibilula kangaka, besizovula imitapo yolwazi, hhayi amakilabhu okuqina. Iphuzu eliphelele likukudla, okungukuthi ekusabalaliseni amaprotheni, amafutha kanye nama-carbohydrate. Ake sixoxe ngazo nje.

Amaprotheni, amafutha kanye nama-carbohydrate

Sesivele saqonda ngenhla ukuthi amaprotheni, amafutha kanye nama-carbohydrate ayisisekelo samandla. Ake sihlaziye ngaphandle kwemibandela yesayensi ukuthi ubani onesibopho sani.

1. Amaprotheni akha futhi abuyisele izicubu zomzimba (kuhlanganise nezicubu zemisipha).
2. Ama-carbohydrate angumthombo oyinhloko wamandla.
3. Amafutha avikela umzimba ekulahlekelweni ukushisa futhi avikele izitho zangaphakathi. 

Ngaphambilini, sichaze kabanzi yini ebangela ukuphathwa ngendlela engafanele kwama-carbohydrates ekudleni. Ngakho-ke, kuye ngezinhloso zokuqeqeshwa, ukusatshalaliswa kwe-BJU ekudleni kuyakhiwa.

Yikuphi ukudla okulungele ukondleka kwangaphambi kokujima?

Sibala kuphela imikhiqizo ewusizo:

• Amaprotheni - I-cottage cheese, inyama, amaqanda, inhlanzi nokudla kwasolwandle.
• AMAFUTHA - Iminqumo, iminqumo, ama-walnuts, igciwane likakolweni, ukwatapheya, imbewu yesesame, amantongomane.
• I-CARBOHYDRATES - Isinkwa, i-durum pasta, imifino, okusanhlamvu, izithelo, ubisi.

Imithetho yokudla kanye nokudla ngesikhathi sokusebenza ngokomzimba

• Uma sehlisa isisindo: Amaprotheni angama-50%, amafutha angama-30%, ama-carbohydrate angama-20%.
• Uma sithola isisindo: Amaprotheni angama-30%, amafutha angama-40%, ama-carbohydrate angama-30%.
• Uma sisekela ifomu: Amaprotheni angama-30%, amafutha angama-45%, ama-carbohydrate angama-25%.

Isibalo sisekelwe emalini yansuku zonke yekhalori. Ngokwezilinganiso ezinjalo, ukudla kwakhiwe ngesikhathi sokuzikhandla ngokomzimba. Njengoba sidlala ezemidlalo futhi sifuna ukudla ngendlela efanele, masiphinde sifunde imithetho yokudla okunomsoco ngaphambi kokuqeqeshwa.

1. Ukudla ngaphambi kokuqeqesha amahora angu-2 ngaphambi kokuqala, ukuze umzimba ube nesikhathi sokugaya yonke into. Ukuntuleka kokudla kungase kubangele ngisho nokuquleka.
2. Uma ukuqeqeshwa kuyi-aerobic - ama-carbohydrate amaningi, uma ukuqeqeshwa kwamandla - amaprotheni amaningi.
3. Ukudla ngemva kokuzivocavoca - ngemva kwamahora angu-2, ukuze umzimba usebenze amafutha awo abe amandla.
4. Ngemuva kokuzivocavoca, ukudla okufiselekayo okucebile ngamaprotheni.
5. Kuso sonke isikhathi nangemva kwayo, phuza amanzi amaningi ngangokunokwenzeka ukuze ugcine ibhalansi emzimbeni.

Indlela yokuthola umzimba omuhle iqala etafuleni lasekhishini. Hlaziya konke okudlayo ngeviki. Bala ikhalori yansuku zonke, yakha umgomo bese ukhetha uhlelo lokuqeqesha.

Okubaluleke kakhulu ukuthi ayikho imiphumela esheshayo ekusebenzeni ngokwakho. Iba nesineke.