Okwabesilisa
1K 1 07.04.2019 (ukubuyekezwa kokugcina: 02.07.2019)
Kulesi sihloko, sizohlaziya imithetho ejwayelekile yokudla okunempilo ukuze sizuze ngempumelelo ngobuningi ngama-endomorphs, futhi sinikeze nokudla okulungiselelwe okwenziwa masonto onke ongazishintshela kalula.
Ngokungafani nama-ectomorphs, ama-endomorphs athola isisindo kalula. Inkinga enkulu lapha ukuthola ukweqa okuncane ngangokunokwenzeka, zama ukwengeza kuphela isisindo semisipha emsulwa.
Imithetho yokudla okunempilo yokuthola isisindo
- Inani elifanele lokudla ngu-5-6 ngosuku. Ungadla izikhathi ezingama-3-4, kepha kuzoba nzima kakhulu ukusebenzisa inani elifanele lama-calories.
- Uma ungenalo ithuba lokudla ukudla okuphelele, shintsha lezi zindlela ngokudla okunempilo - amaprotheni (amaprotheni) kanye ne-gainer (ama-carbohydrate namaprotheni). Khetha inzuzo kuphela ngama-carbohydrate ayinkimbinkimbi ekwakhiweni.
- Ungesabi ukudla ngemuva kuka-6 ntambama nehora noma amabili ngaphambi kokulala, lokhu kujwayelekile futhi kuphephe ngokuphelele kumbono wezempilo. Okubalulekile ukuthi uzizwa ukhululekile kangakanani uma udla sekwephuzile.
- Khumbula ukuphuza amanzi ahlanzekile anele - okungenani ama-35 ml ngekhilogremu yesisindo sakho.
- Imithombo eyinhloko yama-carbohydrate okusanhlamvu (irayisi, i-buckwheat, i-oatmeal, ibhali), ipasta kakolweni we-durum, nesinkwa esiphelele senhlamvu.
- Kunzima kakhulu ngama-endomorphs ukuthola ubukhulu bemisipha ngaphandle kokuthola amafutha. Yingakho kufanele uthathe indlela efanelekile yokudla. Imfuneko yoshukela yansuku zonke ayikho ngaphezu kwamagremu angama-30. Zama ukuqeda ngokuphelele ukudla okunamafutha okunoshukela omningi namafutha we-trans ekudleni kwakho. Ungadli izithelo eziningi kakhulu.
- Imithombo eyinhloko yamaprotheni yizinkukhu, i-turkey, inyama ephilile, inhlanzi (emhlophe nokubomvu), amaqanda, i-cottage shizi neminye imikhiqizo yobisi. Amaprotheni avela ezinhlamvini zokusanhlamvu nemidumba awanele ukwakheka kwe-amino acid.
- Imithombo yamafutha - uwoyela wemifino, amantongomane, inhlanzi enamafutha (ebomvu).
- Uma ungatholi isisindo, engeza i-100 kcal isonto ngalinye kokujwayelekile (mayelana nokubalwa kwayo ngezansi) uze ubone izinguquko ezikalini. Izinga lokukhula elifanele cishe lingu-0.5 kg ngesonto. Uma ubona ukuthi uthola amafutha amaningi ngokweqile, yehlisa inani lama-carbohydrate (ikakhulukazi alula). Ungangeza ukusebenzisa ama-cardio ama-2-3 ngeviki imizuzu engama-20-30 ngemuva kwamandla.
Imenyu elungele isonto
Sikhethe ukudla okungezansi kwe-endomorph yesilisa enobude obungu-180 cm, isisindo esingu-85 kg nobudala obungu-20. Sisebenzisa ifomula ekhethekile, sithola imfuneko yakhe eyisisekelo yekhalori ukugcina isisindo sakhe samanje - 2900 kcal. Ukuze uzuze isisindo, udinga inqwaba yamakhalori, okungukuthi, kufanele abe ngaphezu kokujwayelekile. Sengeza u-10% ukusuka phezulu (kungaba okunengqondo kakhulu ukwenza insalela ibe ncane - ama-endomorphs angabi nazinkinga ngokuqasha, kepha kulula kakhulu ukuthayipha kakhulu) futhi sithola inombolo esiyidingayo - i-3200 (iqoqiwe). Yilokho kungakanani amakholori ozodinga ukuwadla nsuku zonke.
Amaphesenti alinganiselwe we-BZHU abukeka kanjena: 25-25-50, okungukuthi, ama-25% wawo wonke ama-calories kufanele abe amaprotheni, ama-25% - amafutha no-50% - ama-carbohydrate. Ngezinombolo, kulokhu, kubukeka kanjena: cishe ama-gramu angama-200 wamaprotheni, ama-gramu angama-90 wamafutha, amagremu angama-400 ama-carbohydrate.
Etafuleni, besisebenzisa kuphela izitsha ezivamile nezipheka kalula. Ungazifaka ezinye esikhundleni sazo uma wazi ukwakheka kwazo nokuqukethwe kwekhalori. Umphumela wukudla okulandelayo:
| UMsombuluko | |||||
| Ukudla | Amaprotheni, g | Amafutha, g | Amakhabhohayidrethi, g | Amakholori | |
| Ukudla kwasekuseni | Muesli (ngaphandle koshukela) nobisi, 200 g | 24,4 | 20,2 | 110,3 | 720,6 |
| Isidlo sokuqala | I-Kefir 250 g, okusanhlamvu okuphelele kuphuza u-150 g | 25,2 | 11,3 | 102 | 610,5 |
| Isidlo sakusihlwa | I-salmon fillet in foil (ebhakwe kuhhavini) 200 g, amazambane abhakiwe 500 g, ikhukhamba nesaladi yetamatisi egqoke ngamafutha omnqumo, 100 g | 51,1 | 22,4 | 86,7 | 752,8 |
| Isidlwana sesibili | Cottage shizi 2% fat 200 g nge ukhilimu omuncu, akukho ushukela | 44 | 7 | 12 | 287 |
| Isidlo sakusihlwa | Inyama yenkomo ehlanzekile 200 g, irayisi elibilisiwe 120 g, 2 utamatisi, isipuni samafutha ahlanganisiwe | 56,1 | 28,3 | 89,8 | 838,3 |
| Inani: | 200,8 | 89,2 | 400,8 | 3209,2 | |
| NgoLwesibili | |||||
| Ukudla | Amaprotheni, g | Amafutha, g | Amakhabhohayidrethi, g | Amakholori | |
| Ukudla kwasekuseni | Ibhali elibilisiwe 100 g *, isinkwa sokudla okusanhlamvu okuphelele 100 g, ushizi 150 g | 45,9 | 37,3 | 119,9 | 998,9 |
| Isidlo sokuqala | I-Kefir 250 g, okusanhlamvu okuphelele kuphuza u-150 g | 25,2 | 11,3 | 102 | 610,5 |
| Isidlo sakusihlwa | Isikhunta senkukhu esikhuniwe esingu-150 g, i-pasta ebilisiwe engu-150 g, utamatisi omusha | 43,8 | 12 | 116,1 | 747,6 |
| Isidlwana sesibili | Cottage shizi 2% fat 200 g nge ukhilimu omuncu, akukho ushukela | 44 | 7 | 12 | 287 |
| Isidlo sakusihlwa | Ithenda yenkomo eyosiwe engu-150 g, amazambane abilisiwe ama-300 g, ikhukhamba elisha | 42,8 | 21,9 | 48,9 | 563,9 |
| Inani: | 201,7 | 89,5 | 398,9 | 3207,9 | |
| NgoLwesithathu | |||||
| Ukudla | Amaprotheni, g | Amafutha, g | Amakhabhohayidrethi, g | Amakholori | |
| Ukudla kwasekuseni | I-Cottage shizi enokhilimu omuncu nezithelo ezomisiwe 250 g, isinkwa esiphelele sezinhlamvu 200 g, ushizi 100 g | 66,5 | 30,5 | 108,1 | 972,9 |
| Isidlo sokuqala | Kefir 250 g, inhlanganisela yamantongomane nezithelo ezomisiwe 100 g | 13,8 | 28,7 | 63,1 | 565,9 |
| Isidlo sakusihlwa | Inhlanzi emhlophe ebhakwe i-300 g, amazambane abilisiwe ama-500 g, isaladi lekhukhamba kanye notamatisi, okunongwe ngamafutha omnqumo 100 g | 55,4 | 12,8 | 81,5 | 662,8 |
| Isidlwana sesibili | Ubhanana owodwa nohhafu wamagilebhisi | 4,4 | 1,4 | 40,3 | 191,4 |
| Isidlo sakusihlwa | I-salmon ebhakwe i-300 g, i-pasta ebilisiwe engu-150 g, ukhukhamba oqoshiwe 50 g | 59,8 | 16,8 | 107,8 | 821,6 |
| Inani: | 199,9 | 90,2 | 400,8 | 3214,6 | |
| ULwesine | |||||
| Ukudla | Amaprotheni, g | Amafutha, g | Amakhabhohayidrethi, g | Amakholori | |
| Ukudla kwasekuseni | I-buckwheat ebilisiwe i-150 g, amaqanda ama-3 aphelele | 39,6 | 17,8 | 107,7 | 749,4 |
| Isidlo sokuqala | I-Cottage shizi enokhilimu omuncu nezithelo ezomisiwe, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| Isidlo sakusihlwa | Ithenda yenkomo eyosiwe engu-250 g, amazambane abhakiwe 500 g, uphizi osethinini 50 g | 65,9 | 32,6 | 81,5 | 883 |
| Isidlwana sesibili | Ubhanana owodwa ne-orange | 3,7 | 1,1 | 43,7 | 199,5 |
| Isidlo sakusihlwa | I-braised turkey 200 g, irayisi elibilisiwe i-150 g, utamatisi ama-2 kanye nekhukhamba | 52,3 | 29,8 | 121,5 | 963,4 |
| Inani: | 198 | 91,3 | 396,6 | 3200,1 | |
| ULwesihlanu | |||||
| Ukudla | Amaprotheni, g | Amafutha, g | Amakhabhohayidrethi, g | Amakholori | |
| Ukudla kwasekuseni | I-buckwheat ebilisiwe ye-150 g, i-omelet yamaqanda ama-2, i-100 ml yobisi namakhambi | 41 | 16,8 | 108,7 | 750 |
| Isidlo sokuqala | Kefir 250 g, inhlanganisela yamantongomane nezithelo ezomisiwe 100 g | 13,8 | 32,7 | 63,1 | 601,9 |
| Isidlo sakusihlwa | I-turkey ebhaka i-150 g, irayisi elibilisiwe i-120 g, ukhukhamba ama-2 | 46,6 | 8,3 | 101,8 | 668,3 |
| Isidlwana sesibili | Cottage shizi 2% fat 200 g nge ukhilimu omuncu, akukho ushukela | 44 | 7 | 12 | 287 |
| Isidlo sakusihlwa | Inyama yenkomo enciphile engu-150 g, i-pasta ebilisiwe engu-150 g, isaladi likhukhamba notamatisi i-100 g, enongwe ngamafutha omnqumo | 55,3 | 26,9 | 110,2 | 904,1 |
| Inani: | 200,7 | 91,7 | 395,8 | 3211,3 | |
| NgoMgqibelo | |||||
| Ukudla | Amaprotheni, g | Amafutha, g | Amakhabhohayidrethi, g | Amakholori | |
| Ukudla kwasekuseni | I-oatmeal eshubile engu-120 g, i-cottage shizi ama-2% amafutha 200 g ngokhilimu omuncu | 51,9 | 15,4 | 84,1 | 682,6 |
| Isidlo sokuqala | I-Kefir 250 g, okusanhlamvu okuphelele kuphuza u-150 g | 25,2 | 11,3 | 102 | 610,5 |
| Isidlo sakusihlwa | I-salmon ebhakwe 250 g, amazambane abilisiwe 500 g, isaladi yamakhukhamba notamatisi, okunongwe ngamafutha omnqumo, 100 g | 56,8 | 27,7 | 88,5 | 830,5 |
| Isidlwana sesibili | Ubhanana owodwa nohhafu wamagilebhisi | 4,4 | 1,4 | 40,3 | 191,4 |
| Isidlo sakusihlwa | Ithenda yenkomo eyosiwe eyi-250 g, irayisi elibilisiwe i-100 g, isipuni samafutha elayishiwe | 62,9 | 32,8 | 85,2 | 887,6 |
| Inani: | 201,2 | 88,6 | 400,1 | 3202,6 | |
| NgeSonto | |||||
| Ukudla | Amaprotheni, g | Amafutha, g | Amakhabhohayidrethi, g | Amakholori | |
| Ukudla kwasekuseni | Amaqanda amathathu abilisiwe, isinkwa sokudla okusanhlamvu okungama-200 g, ushizi 100 g | 55,9 | 39,8 | 81,8 | 909 |
| Isidlo sokuqala | I-Cottage shizi enokhilimu omuncu nezithelo ezomisiwe, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| Isidlo sakusihlwa | Inqwaba yenkukhu ebhakwe nemifino 250 g, irayisi elibilisiwe i-150 g, isaladi lekhukhamba kanye notamatisi, okunongwe ngamafutha omnqumo, 100 g | 51,9 | 18,9 | 127,5 | 887,7 |
| Isidlwana sesibili | Ubhanana owodwa ne-orange | 3,7 | 1,1 | 43,7 | 199,5 |
| Isidlo sakusihlwa | I-Braised turkey 250 g, amazambane abhakiwe 600 g, ikhukhamba elisha | 52,9 | 21,3 | 101,8 | 810,5 |
| Inani: | 200,9 | 91,1 | 397 | 3211,5 | |
* Zonke izinsimbi zemikhiqizo eyomile
Ngingayifaka kanjani ngokwezifiso imenyu?
Okokuqala, udinga ukubala ukudla kwakho kwekhalori ukuxhasa isisindo sakho. Sebenzisa, isibonelo, isibalo se-Harris-Benedict. Bese ufaka enye i-10% kunombolo eholelekile ukuthola inani lama-calories ngenzuzo enkulu.
Bese ulanda leli fayela, eliqukethe ukudla okungenhla. Uzodinga kuphela ukulungisa inani lezitsha ze-BJU ekudleni ukuze uthole inani lamakhalori owadingayo. Kwanele ukushintsha kuphela i-BZHU, okuqukethwe kwekhalori nezinombolo zokugcina kubalwa ngokuzenzakalela. Ungaphinda ubeke izitsha ngokwazo, khona-ke uzodinga futhi ukusetha ngesandla ukwakheka kwazo kwamaprotheni, amafutha nama-carbohydrate.
Uhlobo olwenziwe lula
Uma ungafuni ukwenza izibalo eziyinkimbinkimbi, kunendlela elula. Ngokunikezwa kohlu lwemithombo yama-carbohydrate, amaprotheni namafutha avela esigabeni sokuqala, mane kumane kudle okungenani ama-4.5-5 amagremu ama-carbohydrate, 2-2.2 amagremu wamaprotheni kanye no-1 gram wamafutha ngekhilogremu yesisindo somzimba nsuku zonke.
