Namuhla sikulungiselele imenyu yesonto elinokudla okuhlukile lokwehlisa isisindo.
Izimiso zendlela
Imigomo eyisisekelo yokondla okuhlukile isuselwa ezicini ezilandelayo:
- Ukuhlukanisa inani lokudla ngesilinganiso esivunyelwe.
- Kudliwa uhlobo olulodwa kuphela lwezakhi ekudleni ngakunye.
- Ungahlanganisi ukudla nokwakhiwa okuhlanganisiwe kwezakhi.
- Ukwenqaba ngokuphelele ukudla okungenamsoco.
- Ikhono, ngaphandle kokungajwayelekile, lokuhlanganisa izinhlobo ezahlukahlukene zezakhamzimba, uma kwenzeka zithola ukuvutshelwa okufanayo.
- Inani elikhulu le-fiber ukulawula izinqubo zokugaya ukudla endaweni yokugaya ukudla.
- Ukukhishwa okukhulu kwepheshana lokugaya ukudla.
Ngetafula, kulula ukudweba uhlelo lokudla losuku nolweviki. Kodwa akumelwe sikhohlwe amanye ama-nuances wokudla okuhlukile. Isibonelo, isidlo esikhulu santambama, kuthi ekuseni kube nokudla okuncane. Izingxenye kufanele zibe zincane. Ukudla okulula, izithelo noma amantongomane kuhle.
Ukudla kwasekuseni
Kungcono ukuqala usuku ngezithelo ezintsha ezinamanzi (ezingekho ngaphezu kwezinhlobo ezintathu). Zenziwa kalula futhi ngokushesha, zinambitheke kahle, zikhokhise ngamandla adingekayo omsebenzi. Izithelo ezikheniwe noma ezomisiwe azifanele futhi azilethi izinzuzo. Iphalishi elenziwe nganoma yikuphi okusanhlamvu, itiye elingenashukela liyamukeleka. Ilayisi, i-buckwheat, i-millet, i-oatmeal enye phakathi nesonto.
Isidlo sakusihlwa
Isaladi yemifino noma isobho, amaprotheni (inhlanzi, izinkukhu, inyama engenamafutha). Enye indlela: isaladi ngokudla okunesitashi (amazambane, i-pasta).
Isidlo sakusihlwa
I-Cottage shizi enemifino esitshulu. Imifino ebhakwe noshizi. Noma isaladi lemifino emisha nganoma yisiphi isidlo senyama (i-omelet).
Imenyu yesonto (ithebula)
Inothi lokuhlela. Le menyu isuselwa ku-2 g wamaprotheni adliwe ngokususelwa kuma-calories ayi-3000 ngosuku. Kungenxa yolwazi kuphela futhi akusho ukusetshenziswa komhlaba wangempela. Imenyu enjalo ingalandelwa, kepha-ke, kukhuthazwa ukulungiswa komzimba ngamunye kwezidingo zangempela. Sinikeza izindlela zokupheka ezilula nsuku zonke, ezifanelekile nakubachelors abangajwayeleki nesitofu futhi abangazi ukupheka izitsha eziyinkimbinkimbi.
Ngezansi imenyu eningiliziwe yokudla okuhlukile okwehlisa isisindo isikhathi esingangesonto ngesimo setafula.
| Usuku | Ukudla kwasekuseni | Isidlo sasemini | Isidlo sakusihlwa | Isidlo sasemini | Isidlo sakusihlwa |
| UMsombuluko | Ama-350 amagremu ephalishi le-buckwheat Itiye | Ukunyakaziswa kwamaprotheni | Isobho esiphezulu se-starch esine-protein inclusions ecebile nge-fiber | Ama-350 amagremu wezithelo | Cottage shizi 300-400 amagremu. Mhlawumbe ngokhilimu omuncu. |
| NgoLwesibili | Amaqanda ayi-7 ama-protein omelet | Izithelo umthamo 220 gram | Ilayisi iphalishi ngaphandle kukashukela ama-350 amagremu | Inzuzo eyinkimbinkimbi | Ukudla okuyinkimbinkimbi kwamaprotheni. Inyama ebomvu. Ubisi. |
| NgoLwesithathu | Ama-350 amagremu ephalishi le-buckwheat Itiye | Ukunyakaziswa kwamaprotheni | Isobho esiphezulu se-starch esine-protein inclusions ecebile nge-fiber | Ama-350 amagremu wezithelo | Cottage shizi 300-400 amagremu. Mhlawumbe ngokhilimu omuncu. |
| ULwesine | Amaqanda ayi-7 ama-protein omelet | Izithelo umthamo 220 gram | Ilayisi iphalishi ngaphandle kukashukela ama-350 amagremu | Inzuzo eyinkimbinkimbi | Ukudla okuyinkimbinkimbi kwamaprotheni. Ubisi. |
| ULwesihlanu | Ama-350 amagremu ephalishi le-buckwheat Itiye | Ukunyakaziswa kwamaprotheni | Isobho esiphezulu se-starch esine-protein inclusions ecebile nge-fiber | Ama-350 amagremu wezithelo | Cottage shizi 300-400 amagremu. Mhlawumbe ngokhilimu omuncu. |
| NgoMgqibelo | Amaqanda ayi-7 ama-protein omelet | Izithelo umthamo 220 gram | Ilayisi iphalishi ngaphandle kukashukela ama-350 amagremu | Inzuzo eyinkimbinkimbi | Ukudla okuyinkimbinkimbi kwamaprotheni. Ubisi. |
| NgeSonto | Ama-350 amagremu ephalishi le-buckwheat Itiye | Ukunyakaziswa kwamaprotheni | Isobho elicebile kakhulu elinamaprotheni elinothe nge-fiber | Ama-350 amagremu wezithelo | Cottage shizi 300-400 amagremu. Mhlawumbe ngokhilimu omuncu. |
Ungalanda futhi uphrinte imenyu yesonto ngesimo setafula kusixhumanisi.
Ukugcinwa kwemenyu, ngokuhlelwa okufanele, kukuvumela ukuthi uthole phakathi nosuku:
- Inani lama-carbohydrate ayinkimbinkimbi adingeka emzimbeni.
- Amaprotheni anele asheshayo futhi ahamba kancane.
- Umxhasi wemetabolism ene-fructose engaphezulu.
- Thola inani lamaminerali namavithamini wokusebenza okujwayelekile.
Ekukhishweni, sithola cishe umsoco ohlukile oqondile. Vele, uhlelo olunjalo alugcwele ukuhlukahluka. Kodwa-ke, usebenzisa itafula lezinkomba zemithwalo, i-glycemia, nokuhambisana, ungalungisa kalula imenyu ngokuqonda kwakho nangokuqukethwe kwakho kwekhalori. Ngokwakheka okulungile kombuzo, ukuthi badlani nalokho, nokuthi ukudla okwehlukene kuthinta kanjani ukwehla kwesisindo, impendulo engacacile inganikezwa - konke kuncike kuphela kokuqukethwe kwekhalori eliphelele ekudleni, hhayi ukuthi kuhlanganiswa kanjani nemikhiqizo. Umzimba usazothola umthamo odingekayo wama-calories nezakhamzimba.
Uma uhlela ukwenza izinguquko kumenyu, khumbula ukusebenzisa Ishadi Lokuvumelana Komkhiqizo.
Esitokisini
Ngakho-ke, uma sibheka ukudla okwehlukile njengohlobo olusha lwecebo olukuvumela ukuthi ufinyelele ezindaweni eziphakeme ekudlaleni nasekuhlanganisweni kwezakhamzimba ngazinye, ngakho-ke ngezinye izichibiyelo kunelungelo lokuba khona. Uma sikubheka njengokudla okuthile, lapha singasho ngokungangabazeki - cha. Khumbula ukuthi noma yiluphi ushintsho ekuhlelweni kokudla kufanele lusekelwe ezimisweni eziyisisekelo. Futhi uma ubona indlela yokudla ebaphikisayo, ungalivala ngokuphepha ikhasi futhi unganamatheli kulo.
Ingabe kukhona umsoco ohlukile kwezemidlalo yezobuchwepheshe? YEBO! Kodwa kuphela kwezemidlalo. Kwezinye izimo, kuwukuchitha okungafanele kwezinsizakusebenza zabo, kufaka phakathi ezemali.
Ku-CrossFit, ukudla okuhlukanisiwe kusetshenziselwa kuphela ukugcina isilinganiso esifanele semethabolic. Futhi njengomthetho, laba bagijimi badla ngokuqinile ngehora, okungenani ama-6-8 izikhathi ngosuku. Futhi okubaluleke kakhulu, noma yimaphi amaphutha ekudleni kwawo angalungiswa kancane nge-doping, incl. kuthathwe i-insulin yangaphandle, i-hormone yokukhula, ne-testosterone. Abasubathi bemvelo bavame ukunamathela ezinhlelweni zakudala zokudla, ezingafinyelela imiphumela emangalisayo.
Kubasubathi beCrossFit, ukudla okwehlukile akwamukelekile ngokuphelele, ngoba izinqubo zabo zemethabolikhi zenzelwe ukwenyuka kokuhlanganiswa kwe-glycogen entsha, edinga ukugcwaliswa njalo kwama-carbohydrate esidlweni ngasinye.
