Okwabesilisa
3K 0 27.03.2019 (ukubuyekezwa kokugcina: 02.07.2019)
Kule ndatshana, sizohlaziya imithetho ejwayelekile yokudla okunempilo ukuze kuzuzwe ngempumelelo ngobuningi ngamadoda ectomorphic, futhi sinikeze nokudla okulungiselelwe okwenziwa masonto onke ongakushintshela kalula.
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, nesinkwa esiphelele sezinhlamvu. Okulula (ushukela, i-fructose) kufanele kungabi ngaphezu kuka-20% wokudla okuphelele nsuku zonke kwe-carbohydrate.
- Imithombo eyinhloko yamaprotheni yinkukhu, i-turkey, inyama, 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.
Imenyu elungele isonto
Sikhethe ukudla okungezansi kwendoda enobude obungu-180 cm, isisindo esingu-65 kg nobudala obungu-20. Sisebenzisa ifomula ekhethekile, sithola imfuneko yekhalori eyisisekelo ukugcina isisindo salo samanje - 2600 kcal. Ukuze uzuze isisindo, udinga inqwaba yamakhalori, okungukuthi, kufanele abe ngaphezu kokujwayelekile. Sifaka u-15% ukusuka phezulu bese sithola inombolo esiyidingayo - 3000 (iqoqiwe). Yilokho kungakanani amakholori ozodinga ukuwadla nsuku zonke.
Amaphesenti alinganiselwe we-BJU abukeka kanjena: 20-25-55, okungukuthi, ama-20% awo wonke amakhalori kufanele abe amaprotheni, ama-25% - amafutha no-55% - ama-carbohydrate. Ngezinombolo, kulokhu, kubukeka kanjena: cishe u-150 amagremu wamaprotheni, ama-gramu angama-85 wamafutha, amagremu angama-400 ama-carbohydrate.
Sasisebenzisa nezitsha 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 ebilisiwe ye-150 g *, i-omelet yamaqanda ama-3, i-100 ml yobisi namakhambi | 41 | 24,8 | 108,7 | 822 |
| Isidlo sokuqala | Kefir 250 g, ushokoledi omnyama 50 g | 10,5 | 23 | 38 | 401 |
| Isidlo sakusihlwa | Inkukhu ebhakwe yenkukhu eyi-150 g, irayisi elibilisiwe i-100 g, ukhukhamba ama-2 | 46,6 | 8,3 | 82,8 | 592,3 |
| Isidlwana sesibili | Ubhanana o-2 nama-aphula ama-2 angenashukela | 4,2 | 2,2 | 71,1 | 321 |
| Isidlo sakusihlwa | Inyama yenkomo enciphile engu-100 g, ipasta ebilisiwe engu-150 g, ikhukhamba, isaladi utamatisi nopelepele egqoke ngamafutha omnqumo, 100 g | 44,3 | 26,9 | 110,2 | 860,1 |
| Inani: | 146,6 | 85,2 | 410,8 | 2996,4 | |
| NgoLwesibili | |||||
| Ukudla | Amaprotheni, g | Amafutha, g | Amakhabhohayidrethi, g | Amakholori | |
| Ukudla kwasekuseni | I-oatmeal eshubile 150 g, i-cottage shizi 2% wamafutha 200 g | 51,9 | 12,7 | 104,1 | 738,3 |
| Isidlo sokuqala | Kefir 250 g, inhlanganisela yamantongomane nezithelo ezomisiwe 100 g | 13,8 | 32,7 | 63,1 | 601,9 |
| Isidlo sakusihlwa | Izinhlanzi ezimhlophe ezibhakiwe 200 g, amazambane abilisiwe 500 g | 40,8 | 3,8 | 81,5 | 523,4 |
| Isidlwana sesibili | Izithelo zesaladi ngosawoti omuncu, 200 g | 2,2 | 15,8 | 37,2 | 299,8 |
| Isidlo sakusihlwa | Inyama yenkomo eyosiwe engu-150 g, ilayisi elibilisiwe elingu-150 g, ukhukhamba ongu-100 g | 47,9 | 20,8 | 113,2 | 831,6 |
| Inani: | 156,6 | 85,8 | 399,1 | 2995 | |
| NgoLwesithathu | |||||
| 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 | 77,8 | 893 |
| Isidlo sokuqala | I-Cottage shizi enokhilimu omuncu nezithelo ezomisiwe, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| Isidlo sakusihlwa | Inkukhu eyosiwe enemifino 100 g, irayisi elibilisiwe 150 g | 31,9 | 18,9 | 113 | 749,7 |
| Isidlwana sesibili | Ubhanana o-2 ne-orenji | 3,9 | 1,2 | 50,1 | 226,8 |
| Isidlo sakusihlwa | Inkukhu ethosiwe enemifino 100 g, amazambane abhakiwe 600 g | 33,9 | 21,3 | 98,8 | 722,5 |
| Inani: | 162,1 | 91,2 | 381,9 | 2996,8 | |
| ULwesine | |||||
| 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 | Kefir 250 g, inhlanganisela yamantongomane nezithelo ezomisiwe 100 g | 13,8 | 28,7 | 63,1 | 565,9 |
| Isidlo sakusihlwa | Isaluni esibhakiwe salmon 200 g, amazambane abhakiwe 500 g, ikhukhamba, utamatisi nopelepele isaladi 100 g, okunongwe ngamafutha omnqumo | 51,1 | 18,4 | 86,7 | 716,8 |
| Isidlwana sesibili | Ubhanana o-2 nama-aphula ama-2 angenashukela | 4,2 | 2,2 | 71,1 | 321 |
| Isidlo sakusihlwa | Inyama yenkomo ehlanzekile 200 g, irayisi elibilisiwe 100 g, 2 utamatisi | 57,1 | 15,3 | 77,8 | 677,3 |
| Inani: | 150,6 | 84,8 | 409 | 3001,6 | |
| ULwesihlanu | |||||
| Ukudla | Amaprotheni, g | Amafutha, g | Amakhabhohayidrethi, g | Amakholori | |
| Ukudla kwasekuseni | Ibhali elibilisiwe 100 g, isinkwa sokudla okusanhlamvu okuphelele 100 g, ushizi 100 g | 36,9 | 18,3 | 112,9 | 763,9 |
| Isidlo sokuqala | Kefir 250 g, ushokoledi omnyama 50 g | 10,5 | 23 | 38 | 401 |
| Isidlo sakusihlwa | I-baked turkey fillet 200 g, i-pasta ebilisiwe engu-150 g, uphizi osethinini 50 g | 55,8 | 12 | 112,1 | 779,6 |
| Isidlwana sesibili | Izithelo zesaladi ngosawoti omuncu, 200 g | 2,2 | 15,8 | 33,2 | 283,8 |
| Isidlo sakusihlwa | Inyama yenkomo eyosiwe engu-150 g, amazambane abilisiwe 600 g, ukhukhamba ama-2 | 49,8 | 19,9 | 97,8 | 769,5 |
| Inani: | 155,2 | 89 | 394 | 2997,8 | |
| NgoMgqibelo | |||||
| 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 | 34,5 | 108,1 | 1008,9 |
| 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 | 36,8 | 11,8 | 81,5 | 579,4 |
| Isidlwana sesibili | Ubhanana o-2 nohhafu wamagilebhisi | 4,4 | 1,4 | 55 | 250,2 |
| Isidlo sakusihlwa | Inhlanzi emhlophe ebhakwe i-200 g, i-pasta ebilisiwe engu-150 g, ukhukhamba oqoshiwe 50 g | 31,8 | 4,8 | 107,8 | 601,6 |
| Inani: | 153,3 | 81,2 | 415,5 | 3006 | |
| NgeSonto | |||||
| Ukudla | Amaprotheni, g | Amafutha, g | Amakhabhohayidrethi, g | Amakholori | |
| Ukudla kwasekuseni | I-buckwheat ebilisiwe ye-150 g, amaqanda ama-2 aphelele | 31,6 | 15,8 | 107,7 | 699,4 |
| Isidlo sokuqala | I-Cottage shizi enokhilimu omuncu nezithelo ezomisiwe, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| Isidlo sakusihlwa | Inyama yenkomo engu-200 g, amazambane abhakiwe 500 g, uphizi osethinini 50 g | 49,9 | 27,6 | 81,5 | 774 |
| Isidlwana sesibili | Ubhanana o-2 ne-orenji | 3,9 | 1,2 | 50,1 | 226,8 |
| Isidlo sakusihlwa | Inkukhu etotiwe 150 g, irayisi elibilisiwe 150 g, 2 utamatisi | 40,3 | 29,8 | 117,5 | 899,4 |
| Inani: | 162,2 | 84,4 | 399 | 3004,4 | |
* 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. Njengoba unikezwe uhlu lwe-carbohydrate, amaprotheni nemithombo yamafutha evela esigabeni sokuqala, mane udle okungenani ama-gramu ayi-6 ama-carbohydrate, ama-2 gramu wamaprotheni kanye no-1 gram wamafutha ngekhilo yesisindo somzimba nsuku zonke.
