Okwabesilisa
2K 0 07.04.2019 (ukubuyekezwa kokugcina: 02.07.2019)
Esihlokweni, sizohlaziya imithetho ejwayelekile yokudla okunempilo ukuze kuzuzwe ngempumelelo ngobuningi ngama-mesomorphs, futhi sinikeze nokudla okulungiselelwe okwenziwa masonto onke ongazishintshela kalula.
Ama-mesomorphs "amsulwa" ayivelakancane. Bavame ukuthola ubukhulu bemisipha kalula, ngaphandle kwamafutha amaningi, futhi banciphise isisindo kalula lapho kudingeka.
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).
- 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), i-durum kakolweni ipasta, amazambane, isinkwa sokudla okusanhlamvu.
- Ama-Mesomorphs athola kalula isisindo semisipha, kepha ngasikhathi sinye angaphonsa amafutha amaningi. Kungakho umuntu kufanele abhekele ukwelashwa okunesibopho (kunama-ectomorphs). Zama ukuqeda ngokuphelele ukudla okunamafutha okunoshukela omningi namafutha we-trans ekudleni kwakho. Isabelo sama-carbohydrate alula akufanele sibe ngaphezu kuka-15-20% wenani eliphelele lansuku zonke lama-carbohydrate.
- 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 kwesilisa we-mesomorph onobude obungu-180 cm, isisindo esingu-75 kg nobudala obungu-20. Sisebenzisa ifomula ekhethekile, sithola imfuneko yakhe eyisisekelo yekhalori ukugcina isisindo sakhe samanje - 2750 kcal. Ukuze uzuze isisindo, udinga inqwaba yamakhalori, okungukuthi, kufanele abe ngaphezu kokujwayelekile. Sengeza u-15% ukusuka phezulu bese sithola inombolo esiyidingayo - 3150 (iqoqiwe). Yilokho kungakanani amakholori ozodinga ukuwadla nsuku zonke.
Amaphesenti alinganiselwe we-BJU abukeka kanjena: 20-25-55, okungukuthi, ama-25% awo wonke amakhalori kufanele abe amaprotheni, ama-25% - amafutha no-50% - ama-carbohydrate. Ngezinombolo, kulokhu, kubukeka kanjena: cishe u-155 amagremu wamaprotheni, ama-gramu angama-89 wamafutha, ama-430 amagremu 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 | I-buckwheat eshubile i-150 g *, ama-omelet amaqanda ama-2, ubisi olungu-100 ml 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 | Inkukhu ebhakiwe (i-fillet) engu-150 g, irayisi elibilisiwe elingu-120 g, ikhukhamba elisha | 42,6 | 11,2 | 98,8 | 666,4 |
| Isidlwana sesibili | Ubhanana o-2 ne-orenji | 3,9 | 1,2 | 50,1 | 226,8 |
| Isidlo sakusihlwa | Inyama yenkomo eyosiwe engu-150 g, ipasta ebilisiwe engu-150 g, ikhukhamba netamatisi isaladi 100 g, okunongwe ngamafutha omnqumo | 54,3 | 26,9 | 110,2 | 900,1 |
| Inani: | 155,6 | 88,8 | 430,9 | 3145,2 | |
| NgoLwesibili | |||||
| Ukudla | Amaprotheni, g | Amafutha, g | Amakhabhohayidrethi, g | Amakholori | |
| Ukudla kwasekuseni | Ibhali elibilisiwe 100 g, isinkwa sokudla okusanhlamvu okuphelele 100 g, ushizi 150 g | 36,9 | 37,3 | 119,9 | 962,9 |
| Isidlo sokuqala | I-Kefir 250 g, okusanhlamvu okuphelele kuphuza u-150 g | 25,2 | 11,3 | 102 | 610,5 |
| Isidlo sakusihlwa | I-Stewed turkey fillet 150 g, i-pasta ebilisiwe engu-150 g, utamatisi omusha | 43,8 | 12,6 | 118,1 | 761 |
| Ukudla kwesibili | Izithelo zesaladi ngosawoti omuncu, 200 g | 2,2 | 15,8 | 37,2 | 299,8 |
| Isidlo sakusihlwa | Inyama yenkomo ethambile 150 g, amazambane abilisiwe 300 g, ukhukhamba | 47,8 | 11,9 | 52,9 | 509,9 |
| Inani: | 155,9 | 88,9 | 430,1 | 3144,1 | |
| NgoLwesithathu | |||||
| Ukudla | Amaprotheni, g | Amafutha, g | Amakhabhohayidrethi, g | Amakholori | |
| Ukudla kwasekuseni | I-buckwheat ebilisiwe ye-150 g, amaqanda ama-2 aphelele | 26,6 | 15,5 | 107,7 | 676,7 |
| Isidlo sokuqala | I-Cottage shizi enokhilimu omuncu nezithelo ezomisiwe, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| Isidlo sakusihlwa | Inyama yenkomo eyosiwe 200 g, amazambane abhakiwe 600 g, uphizi osethinini 100 g | 43,5 | 32,8 | 108,5 | 903,2 |
| Ukudla kwesibili | Ubhanana o-2 ne-orenji | 3,9 | 1,2 | 50,1 | 226,8 |
| Isidlo sakusihlwa | Isikhunta senkukhu esisikiwe ngemifino 200 g, irayisi elibilisiwe 150 g | 45,3 | 29,8 | 121,5 | 935,4 |
| Inani: | 155,8 | 89,3 | 430 | 3146,9 | |
| ULwesine | |||||
| Ukudla | Amaprotheni, g | Amafutha, g | Amakhabhohayidrethi, g | Amakholori | |
| Ukudla kwasekuseni | Amaqanda amabili abilisiwe, isinkwa sokudla okusanhlamvu okungama-200 g, ushizi u-100 g | 42,9 | 36,8 | 81,8 | 830 |
| Isidlo sokuqala | I-Cottage shizi enokhilimu omuncu nezithelo ezomisiwe, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| Isidlo sakusihlwa | I-Baked turkey fillet 200 g, irayisi elibilisiwe 150 g, isaladi lamakhukhamba notamatisi, okunongwe ngamafutha omnqumo, 100 g | 39,9 | 18,9 | 127,5 | 839,7 |
| Isidlwana sesibili | Ubhanana o-2 nama-aphula ama-2 angenashukela | 4,2 | 2,2 | 71,1 | 321 |
| Isidlo sakusihlwa | Izinhlanzi ezibomvu eziboshwe ngo-200 g, amazambane abhakiwe 600 g, ikhukhamba elisha | 40,6 | 21,3 | 101,8 | 761,3 |
| Inani: | 164,1 | 89,2 | 424,4 | 3156,8 | |
| ULwesihlanu | |||||
| Ukudla | Amaprotheni, g | Amafutha, g | Amakhabhohayidrethi, g | Amakholori | |
| Ukudla kwasekuseni | I-Cottage shizi enokhilimu omuncu nezithelo ezomile 200 g, isinkwa esiphelele sezinhlamvu 200 g, ushizi 100 g | 56,5 | 28,5 | 108,1 | 914,9 |
| Isidlo sokuqala | Kefir 250 g, inhlanganisela yamantongomane nezithelo ezomisiwe 100 g | 13,8 | 28,7 | 63,1 | 565,9 |
| Isidlo sakusihlwa | Izinhlanzi ezimhlophe ezibhakiwe 200 g, amazambane abilisiwe 500 g, ikhukhamba kanye nesaladi utamatisi egqoke ngamafutha omnqumo 100 g | 47,4 | 12,8 | 81,5 | 630,8 |
| Ukudla kwesibili | Ubhanana o-2 nama-aphula ama-2 angenashukela | 4,2 | 2,2 | 71,1 | 321 |
| Isidlo sakusihlwa | I-fillet yenkukhu etashiwe nemifino engu-150 g, i-pasta ebilisiwe engu-150 g | 32,8 | 16,8 | 107,8 | 713,6 |
| Inani: | 154,7 | 89 | 431,6 | 3146,2 | |
| NgoMgqibelo | |||||
| 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 ebhaka ku-foil 200 g, amazambane abilisiwe 500 g, isaladi yamakhukhamba notamatisi, okunongwe ngamafutha omnqumo, 100 g | 51,1 | 22,9 | 91,7 | 777,3 |
| Ukudla kwesibili | Izithelo zesaladi ngosawoti omuncu, 200 g | 2,2 | 15,8 | 37,2 | 299,8 |
| Isidlo sakusihlwa | Inyama yenkomo ethambile 200 g, irayisi elibilisiwe elingu-120 g, ikhukhamba elisha | 52,1 | 18,7 | 89,8 | 735,9 |
| Inani: | 155 | 88,9 | 431 | 3144,1 | |
| NgeSonto | |||||
| 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 | Izinhlanzi ezimhlophe eziboshwe ngo-200 g, amazambane abhakiwe 500 g, isaladi likhukhamba notamatisi, okunongwe ngamafutha omnqumo, 100 g | 41,8 | 27,7 | 88,5 | 770,5 |
| Isidlwana sesibili | Ubhanana o-2 nama-aphula ama-2 angenashukela | 4,2 | 2,2 | 71,1 | 321 |
| Isidlo sakusihlwa | Ithenda yenkomo eyosiwe engu-150 g, irayisi elibilisiwe i-100 g, isipuni samafutha efilakisi | 32,1 | 32,8 | 85,2 | 764,4 |
| Inani: | 155,2 | 89,4 | 430,9 | 3149 | |
* Zonke izinsimbi zemikhiqizo eyomile
Ngingayifaka kanjani ngokwezifiso imenyu?
Okokuqala, udinga ukubala ukudla kwakho kwekhalori ukuxhasa isisindo sakho. Sebenzisa, isibonelo, isibalo se-Harris-Benedict. Ngemuva kwalokho engeza enye i-15% 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-5.5-6 amagremu ama-carbohydrate, ama-2 gramu wamaprotheni kanye no-1-1.2 amagremu wamafutha nge-kg yesisindo somzimba nsuku zonke.
