Ukushintshaniswa kwamaprotheni-carbohydrate

Muva nje, lapho kuqeda isisindo esiningi, uhlelo lokushintshwa kwamaprotheni-carbohydrate seludumile. Ingqikithi yale ndlela yokudla ihlanganisa ukuguqula inani lamaprotheni nama-carbohydrate adliwe ngendlela eguqukayo ukuze kuzuzwe ukuncipha kancane kancane, kodwa okuphumelelayo nokuphephile kwesisindo. Njengoba sazi, ukudla okune-carb ephansi kungaholela ekulahlekelweni kwemisipha, ukuguquguquka kwemizwelo, ukucindezeleka, nezinkinga zomzimba noma zengqondo ezihlobene nokuntuleka kwamandla.

Uhlelo lokushintshaniswa kwamaprotheni-carbohydrate ngokwesiko luhlukaniswe ngemijikelezo, equkethe izinsuku ezine:

1 no-2 usuku Ukudla okune-carbohydrate ephansi, lapho kusetshenziswa ama-3-4 g amaprotheni ngekhilogremu ngayinye yesisindo, futhi inani lama-carbohydrate ngu-0,5 g. Ngokuvamile, kwanele ukunciphisa inani lama-carbohydrate ngesigamu, okungukuthi, ukunciphisa ukusetshenziswa kwemifino nezithelo kule ngxenye, imikhiqizo yesinkwa, nokusanhlamvu. Ngesikhathi esifanayo, amaprotheni anezelwa inyama, amaqanda, inhlanzi nezinkukhu. Ukudla okune-carb eningi kungcono kakhulu ukukugwema kulezi zinsuku. Ukudla kwekhalori kwansuku zonke kufanele kube ngu-1000-1200 kk ngosuku lokuqala kanye no-1200-1500 kk ngosuku lwesibili.

Usuku lwe-3 Ukudla okunama-carbohydrate amaningi, lapho kusetshenziswa ama-5-6 g ama-carbohydrate ngekhilogremu yesisindo, futhi inani lamaprotheni liyi-1-1,5 g. Ngalolu suku, sinciphisa ukudla kwamaprotheni kube okungenani. Ukudla kufanele ikakhulukazi kube nemifino, izithelo, okusanhlamvu okuhlukahlukene kanye nemikhiqizo yesinkwa. Okunye ukudla okunama-carbohydrate amaningi kuvunyelwe: amaswidi, ushokoledi. Sinikeza umzimba ngamaprotheni ngokusebenzisa i-cottage shizi, ushizi neminye imikhiqizo yobisi. Into esemqoka ngalolu suku akumele idlule okuqukethwe kwekhalori yansuku zonke, ngakho-ke inani lokudla okune-carbohydrate ephezulu akufanele libe ngaphezu kuka-10-15%. Ingxenye yansuku zonke yamakholori - 1200-1500 cc.

Usuku lwe-4 - indlela yokudla elinganiselayo lapho 2-2,5 g amaprotheni no-2-3 g we-carbohydrate kudliwe ngekhilogremu ngalinye lesisindo. Okuqukethwe kwekhalori ngalolu suku akukwazi ukudlulwa ngaphezu kuka-1200 kk.

Isikhathi sale mijikelezo singahlala kuze kube yilapho umzimba uzuza isisindo osifunayo. Kepha incazelo ejwayelekile yenkathi yezinsuku ezine yokushintshaniswa kwamaprotheni-carbohydrate ingahluka ngokungenamkhawulo njengoba ubona kufanelekile. Into esemqoka ingumongo wokushintshana. Izinketho ezivame kakhulu yilezi:

• Izinsuku ze-5-carb ephansi - izinsuku ezimbili ze-carb ephezulu;
• 2 i-carbohydrate ephansi - 1 i-carbohydrate ephezulu;
• Ama-carbohydrate ama-3 aphansi - 1 i-carbohydrate ephezulu - i-1 ihlanganisiwe;
• 2 ama-carbohydrate aphansi - ama-carbohydrate aphezulu ama-2 - ama-2 ahlanganisiwe;

Futhi ungadla ngokungaguquguquki inani elibaliwe lamaprotheni kuwo wonke umjikelezo, kuyilapho ukushintshana kufanele kwenzeke kuphela ngama-carbohydrate (ukwanda okuguqukayo nokuncipha kwenani lawo).

Izincomo zokubuka uhlelo lokudla okunempilo lwe-protein-carbohydrate

1. 1 Kungumqondo oyiphutha wokuthi ama-carbohydrate akufanele adliwe ngezinsuku zamaprotheni, ngoba afaka isandla esimweni sengqondo esijwayelekile nesimo semizwa. Futhi, ukugwema ama-carbohydrate kuzokuvimbela ekunamatheleni kulokhu kudla isikhathi eside. Udinga ukuqonda ukuthi akunakwenzeka ukwahlukanisa ngokuqinile ukudla kube amaprotheni ne-carbohydrate. Isibonelo, amaningi, ngaphezu kokubhekwa njengamaphrotheni, nawo aqukethe ama-carbohydrate.
2. 2 Lapho ulahlekelwa isisindo, kubalulekile ukuqapha inani lamakhalori asetshenziswe ezinsukwini zamaprotheni. Kulesi simo, ukudla kufanele kuhlanganiswe nokudla okunamafutha aphansi: isibonelo, i-cottage shizi (amafutha aphansi), inyama edlayo noma inhlanzi. Ukuntuleka kwama-carbohydrate hhayi kuphela, kepha namanoni kuzoholela ekushisweni kwezinqolobane ezigciniwe ngumzimba, okufaka isandla ekulahlekelweni kwesisindo eseqile.
3. 3 Kunconywa ukuthi uhlele ngokucophelela ukudla kwakho futhi ubale amaprotheni owadlayo nsuku zonke ngezinsuku eziphansi ze-carb. Ama-carbohydrate awadingi ukubalwa, ngoba ayakhishwa okwesikhashana, njengamafutha, adinga nje ukunciphisa.
4. 4 Inani lamaprotheni linqunywa ngale ndlela: sithatha inani lesisindo sethu siphindaphinde ngo-3. Lokhu ngukudla kwamaprotheni nsuku zonke ngamagremu. Uma isisindo siphezulu kakhulu, ungathatha inkomba encishisiwe njengesibalo, kepha ngasikhathi sinye awukwazi ukuthatha ngaphezu kuka-10 kg. Ngokuya ngenani elithile, sakha isabelo sansuku zonke. Ukuqonda ukuthi Kudingeka ukufaka ukudla okungakanani, ungasebenzisa itafula lekhalori lokudla ngesibalo esehlukile sokuqukethwe kwamaprotheni, amafutha kanye ne-carbohydrate.
5. 5 Ngosuku lwe-carbohydrate, awudingi ukwenza ukubala. Into esemqoka ukudla ukudla okuphezulu kwe-carbohydrate: isibonelo, okusanhlamvu okuhlukahlukene, okusanhlamvu, i-pasta kakolweni. Kunconywa ukusebenzisa ithebula lenkomba ekhethekile ye-glycemic ukusabalalisa ukugcwala nezinzuzo zomkhiqizo oqukethe ama-carbohydrate. Kuyo, lapho i-GI iphakama, umkhiqizo awusizo kangako. Ngokudla kwe-protein-carbohydrate, lokho kudla okune-index ye-GI ephansi kakhulu kufanelekile.
6. 6 Phakathi nosuku olulinganiselayo (lwesine), kuyadingeka ukudla ukudla kwe-carbohydrate ekuseni, ukudla kwamaprotheni ntambama, okuhlanganiswa nama-carbohydrate, futhi kusihlwa kuphela ukudla kwamaprotheni.
7. 7 Ngesikhathi sokuzivocavoca umzimba, udinga ukuqonda ukuthi izindleko zamandla zincike "ebukhali" bokudla okudliwayo. Kufanele kube nokulingana phakathi kwezinto ezitholakala ekudleni namandla ashile.
8. 8 Inani lamandla lokudla okudliwe kufanele libe phakathi kuka-1200 kcal futhi lifike ku-3500 kcal ngosuku. Kuyadingeka ukuhlela ukudla ngokushintshaniswa kwamaprotheni-carbohydrate ukuze kufake ingxenye ethile (edingekayo ekusebenzeni okujwayelekile komzimba) kwamaprotheni, amafutha, ama-carbohydrate, futhi.