Udinga amakholori amangaki ngosuku ukuze wehlise isisindo ngempumelelo nangokuphepha?

Wonke umsubathi ovakashela ijimu ngokushesha noma kamuva usuka esigabeni senzuzo enkulu, aye esikhathini sokulahlekelwa isisindo noma sokomiswa. Kwabaningi, lesi yisikhathi esincane kunazo zonke esizithandayo. Njengoba lokhu kudinga ushintsho oluphelele ezimisweni zokudla okunempilo. Kepha okubaluleke kakhulu, udinga ukwazi futhi ukwazi ukubala ukuthi mangaki amakhalori owadingayo ukuze wehlise isisindo.

Izimiso Zokushoda

Ngeshwa, akunakwenzeka ukuphendula lo mbuzo ngokungangabazeki. Kokunye, kuzodingeka ukunciphisa ukukalwa kwekhalori kwama-kilocalories angama-250 kuphela. Komunye, 2000. Ungabala kanjani kahle ukuthi mangaki amakhalori owadingayo ukuze uwasebenzise ngosuku ukuze wehlise isisindo? Ukuze wenze lokhu, udinga ukubala lezi zinto eziyisisekelo ezilandelayo:

• Ukungeniswa kwamanje kwekhalori.
• Iphesenti lokuzuza okukhulu, kucatshangelwa kokubili ukwakhiwa kwemisipha namafutha omzimba.
• Ukuqina ngamandla.
• Ukuba khona kwemithwalo ye-cardio.
• Inani lokudla.
• Uhlobo lokudla okudliwe.
• Ukudla okusetshenziswa amakhalori adingekayo.
• Uhlobo lomzimba.
• Iphesenti lezicubu ze-adipose ezicutshini.

Njengoba ukwazi ukubona, konke lokhu akulula. Kepha kunezimiso ezithile ezilula ezizokwenza kube lula ukukhipha lawo maphawundi angeziwe. Ake siqale ngefomula elula yokwehlisa isisindo. Ukuze ushise izicubu ezinamafutha, okokuqala, udinga ukuqinisekisa ukushoda kwekhalori. Ngokumangazayo, kepha kwabaningi akubonakali kangako. Ukusilela kungadalwa ngezindlela ezimbili:

1. Nciphisa ukudla.
2. Khulisa ukusetshenziswa.

Ngasikhathi sinye, udinga ukuqonda ukuthi umzimba wethu awusona isilima, futhi ngokuncipha okukhulu kokudla kwezakhi zomzimba, kuzoqala ukunciphisa ijubane lomzimba, okuzothinta ukukhiqiza, umsebenzi kanye nesilinganiso sokuncipha. Yikuphi ukushiyeka ongaqala ngakho? Okokuqala, ungakhawulela ekudleni kwakho kube ngu-10% wenani lama-calories owashisayo. Okusho ukuthi, uma usebenzisa cishe ama-calories angu-3000-3500 ngosuku, bese uzama, ukunciphisa okuqukethwe kwekhalori kuya ku-2500-2800. Ngemuva komkhawulo wamasonto onke, hlola isisindo sakho bese ubona ukusebenza:

1. Uma imisipha iqala ukusha, kufanele ukwandise okuqukethwe kwekhalori ngo-3-5%.
2. Uma imiphumela igculisa, akukho okudinga ukwenziwa.
3. Uma ufuna ukusheshisa ukulahleka kwesisindo, engeza amaprotheni bese usika ukudla kwekhalori ngomunye u-10%.

Ukulandela lesi simiso, ungalahlekelwa isisindo esilinganisweni esidingekayo. Ngokwemvelo, ekuqaleni, izinga lokwehlisa amakhilogremu athe xaxa lizoba likhulu kunasekupheleni.

Izinhlobo zezakhamzimba (kahle, noma "amakhalori amahle namabi")

Lesi simiso sibonakala silula ngokwedlulele futhi siqondile, kepha sinezingibe eziningi ezenza ukuncipha kube nzima kubahamba phambili abaningi bokuzivocavoca. Okokuqala, lolu uhlobo lwezakhi ezitholakele, inani lazo lamandla langempela.

Amaprotheni

Amaprotheni abhekwa njengalusizo kakhulu. Kungani? Konke kulula kakhulu. Ngokushoda okuncane (kwe-oda le-10-15%), abahambeli ukuwohloka kwamandla, kepha ukuguqulwa kwe-amino acid, okungena ezicutshini zemisipha, futhi kukuvumela ukuthi unciphise izinqubo zokuhlehla. Ngokushoda okukhulu, umzimba ohlakaniphile awunandaba nokuthi uwathathaphi amandla, ngakho wephula amaprotheni kalula futhi ngokushesha njengezinye izakhi zomzimba.

Kubalulekile ukuqonda ukuthi ukuze unciphise isisindo, udinga ukuqapha hhayi kuphela izinkomba zesisindo, kodwa futhi nokugcwala okujwayelekile. Kungakhathalekile ukuthi yikuphi ukudla okufanele, ngeke kukusize uma uzizwa ulambile ngemuva nje kokudla.

Ngakho-ke, wonke amaprotheni kusadingeka ahlukaniswe abe:

1. Kuyashesha - imvamisa kunamasondo. Iyacolwa ngumzimba emahoreni ambalwa, ngemuva kwalokho iqala ukudinga ukudla okwengeziwe.
2. I-slow - casein, hhayi inyama yokudla. Imvamisa ziyagaywa futhi zihlukaniswe isikhathi eside.
3. I-Complex - iqanda elimhlophe, inhlanzi yokudla kanye nenyama yenkukhu.

Kulabo abafuna ukugcina ubukhulu bemisipha, kungcono ukusebenzisa zonke izinhlobo ezintathu zamaprotheni (ngenxa yalokhu, imisipha izonikezwa ngama-amino acid futhi ingagcinwa). Kulabo abaphishekela umgomo wokunciphisa kakhulu isisindo, ungasebenzisa amaprotheni ahamba kancane kakhulu anganciphisa indlala isikhathi eside.

Amafutha

Endaweni yesibili yokwehlisa isisindo, ngokungajwayelekile, ngamafutha. Kungani? Konke kulula kakhulu.

1. Amafutha aqukethe i-cholesterol ewusizo, ebandakanyeka ekuhlanganisweni kwehomoni enkulu ye-anabolic - testosterone, okusho ukuthi ikuvumela ukuthi ulondoloze izicubu zomzimba.
2. Amafutha agaywa isikhathi eside kakhulu futhi awamuncwa ngumzimba. Lokhu kuholela ekwandeni komjikelezo wokugaya ukudla, okwenza uzizwe ugcwele isikhathi eside.

Kodwa-ke, kubalulekile ukuqonda ukuthi akuwona wonke amafutha adalwe alingana. I-cuisine yendabuko yesimanjemanje ilawulwa yi-omega 6 fatty acids (etholakala ku-oyela we-sunflower), ephazamisa kakhulu ibhalansi ye-acid emzimbeni. Ngakho-ke, ukunciphisa umzimba kunconywa ukuthi ubeke uwoyela we-sunflower okwesikhashana ngomnqumo, noma uwoyela wezinhlanzi - ocebile ngama-omega 3 polyunsaturated acids.

Qaphela: Kukhona inkolelo yokuthi lapho ulahlekelwa isisindo, udinga ukuqeda ngokuphelele ukudla okunamafutha. Uneqiniso ngokwengxenye kuphela. Eqinisweni, uma ushumayela ngokudla okwehlukile futhi udle ukudla okunamafutha ngaphandle kwama-carbohydrate futhi uzinikeze kakhulu i-fiber, cishe wonke ama-omega fatty acids azomane adlule emzimbeni ngaphandle kokufakwa noma ukufakwa. Kodwa-ke, uma uhlanganisa ama-fatty acids ngisho nenani elincane lama-carbohydrate, khona-ke i-insulin ekhishiwe izovula idepho yamafutha, lapho wonke amakhalori aqhamuka ku-fatty acids azoshintsha ngokungashintshi.

Ama-carbohydrate

Ama-carbohydrate angububi obudingekayo. Kuvela kubo ukuthi okuqukethwe okuyizitsha eziyinhloko zekhalori, noma ngabe umuntu ukufuna kangakanani. Uma uwaqeda ngokuphelele ekudleni kwakho, umzimba ngeke usakwazi ukugcina i-glycogen futhi ngeke ukwazi ukusebenza ngokujwayelekile. Kepha ngesikhathi sokomisa / ukwehlisa isisindo, udinga ukukhawulela ukudla ama-carbohydrate ngangokunokwenzeka. Ngaphezu kwalokho, ngisho okusele kufanele kusatshalaliswe kahle. Ikakhulu, udinga ukusebenzisa ama-carbohydrate ayinkimbinkimbi - kuthatha isikhathi eside ukugaya, okusho ukuthi, njengamaprotheni ayinkimbinkimbi, akuvumela ukuthi uzizwe ugcwele isikhathi eside... Umgomo wesibili ukusetshenziswa kwenkomba ye-glycemic nomthwalo.

Inkomba ye-glycemic ngamagama alula yipharamitha ebhekele iphesenti nesilinganiso sokumunca ama-carbohydrate. Okungukuthi, uma kuphakama, amakhalori asheshayo futhi azongena emzimbeni.

Umthwalo we-Glycemic yindlela uhlelo lokugaya ukudla oluphendula ngayo kuma-carbohydrate angenayo. Ukwehlisa isisindo, udinga ukubheka ukudla okunomthwalo omkhulu we-glycemic - okuzokwenza kube nzima ukugaya ukudla, bese kunciphisa iphesenti lama-carbohydrate amuncu emzimbeni.

Isibonelo, isibonelo esilula kakhulu ushukela noju. Ushukela unenkomba ephezulu nomthwalo ophansi. Futhi-ke, ihlinzeka ngokugcwaliswa kwesikhathi esifushane ngokumuncwa okugcwele. Ngakolunye uhlangothi, uju - lunenkomba ye-glycemic ephansi kakhulu, ngenxa yokuthi ingabeka umuzwa wendlala isikhathi eside kakhulu.

Ukugenca impilo

Kulabo abaqhubeka belamba njalo (ngenxa ye-asidi ephezulu noma ngenxa yokudla okwanele kwekhalori), kukhona ukugembula kwempilo okuzokuvumela ukuthi ugcine umuzwa wokugcwala isikhathi eside. Le fiber. Itholakala kwimifino eluhlaza kanye nezithako ezikhethekile. Yini inzuzo yayo?

1. Kubambezela inqubo yokugaya ukudla. Lokhu kubangela ukugcwaliswa isikhathi eside.
2. Ikuvumela ukuthi ugcwalise isisu esilahlekile ngaphandle kokunyuka okukhulu kwama-calories.
3. Isusa amaprotheni amaningi namafutha emzimbeni, angafakwa ezicutshini ze-adipose.

Vele, lokhu akuyona i-panacea, kepha kungenxa ye-fiber ukuthi ukwazi ukwenza lula inqubo yokwehlisa isisindo futhi unciphise ukungakhululeki kanye nomuzwa wendlala.

Ungakubala kanjani ukusilela kahle?

Ukuze uqonde ukuthi mangaki ama-calories okufanele uwadle ngosuku ukuze wehlise isisindo, udinga ukwazi ukuthi bangaki abantu abawasebenzisayo. Ngemuva kwakho konke, ukusebenza kokudla okuphelele kuncike kulesi sici. Njengoba inani elifanayo lamakhalori omuntu ahola indlela yokuphila esebenzayo noma inzuzo yezinsuku ezihleli ehhovisi kufanele yehluke.

Ukubala ukusetshenziswa kwekhalori ngosuku, udinga:

• Bala isisindo sakho senetha ngaphandle kwamafutha omzimba.
• Okulandelayo, usebenzisa idatha yomsebenzi womzimba wosuku, bala izindleko ezilinganiselwayo.

Isibonelo: kumuntu onesisindo esingamakhilogremu angama-75 futhi ozibandakanya kwezemidlalo elwa nomuntu onamakhilogremu angama-75, ehola impilo yokuphila, ukubalwa kwekhalori kuzohluka cishe ngama-35%. Ngakho-ke, owokuqala uzodinga ukunaka ukusetshenziswa kwamakhalori ngesikhathi semidlalo (cishe i-700-1000 kcal ngokwesilinganiso). Futhi isisindo sayo senetha ngenxa yamafutha omzimba asezingeni eliphansi sizoba sikhulu kakhulu. Umuntu ongangeni kwezemidlalo uzoba nesisindo esiphansi senetha, futhi ukungabi khona kwemali esetshenziswayo ekuqeqesheni kuzobenza banciphise kakhulu ukudla. Izinga lokugeleza lizokwenziwa ngephutha elincane, ngoba wonke amatafula aku-inthanethi ayalinganiselwa kuphela.

Kuphela ngemuva kokubala ukusetshenziswa kwekhalori, ungaqala ukudweba ukudla.

Okwabesilisa

Ukubalwa kokusetshenziswa kanye nokudla kwekhalori ngosuku kunzima kakhulu futhi akunembile ngaso sonke isikhathi. Ngakho-ke, konke kuhlala kwenziwa ngokuzama nangephutha. Kodwa-ke, ucwaningo lososayensi baseMelika lungathathwa njengesisekelo. Babala ukuthi indoda ejwayelekile enesisindo esiphelele sama-75 kilograms nama-25% amafutha isebenzisa 3000 kcal ngosuku (ngaphandle kokuqeqeshwa). Ngokuya ngale mininingwane, sibala ukusetshenziswa kwekhalori ngekhilogremu ngalinye lesisindo senetha. Lokhu kuphuma kuma-kcal angama-53 ngekhilogremu. Lokhu kusho ukuthi ukudala ukusilela, amadoda azodinga ukudala ukusilela okungu-10% (48 kcal ngekhilogremu), lapho kubalwa khona inani lekholori eliphelele. Ngezinsuku zokuqeqesha, ungangeza i-500-600 kcal eyengeziwe, esetshenziswa ngesikhathi sokuqeqeshwa.

Kwabesifazane

Besebenzisa izifundo ezifanayo, abacwaningi babala ukuthi owesifazane onesisindo esingama-70 kilograms anamaphesenti amafutha omzimba angama-25% usebenzisa ama-calories angu-2 500. Lokhu kusho ukuthi abesifazane bachitha cishe ama-kcal angama-47 ngekhilogremu yesisindo. Ukubalwa kokudla okungenayo kuyafana. Bala isisindo senetha, dala ukushiyeka okungu-10%, engeza ama-calories angama-300-500 ezinsukwini zokuqeqeshwa.

Ukusetshenziswa komsoco ngokushoda kwekhalori

Ngokwehlukana, ngamafuphi, kufanelekile ukusebenzisa ukusetshenziswa kwezakhamzimba lapho udala ukushoda kwekhalori. Ngemenyu ehlanganiswe kahle nokushoda kwekhalori okuncane, konke kuncike kuphela ekuvameni kokudla nokuba khona kwemithwalo.

Icala 1: Umuntu unama-calories anciphise kancane futhi udlala imidlalo

Kulokhu, kwehliswa isisindo esihle futhi esezingeni eliphakeme, yize kungezinga eliphakeme kakhulu. Ezemidlalo kanye nokwehla okuncane kokuqukethwe kwekhalori kunciphisa ukunikezwa kwe-glycogen, okusho ukuthi amandla angenayo awahambi edepho yamafutha, kepha aya emisipheni. Ngokuqondene namafutha uqobo, ngenxa yokushoda okuncane, asetshenziswa ngenkuthalo ngesikhathi sokuqeqeshwa ngemuva nje kokuphela ngokuphelele kwe-glycogen. Amaprotheni ayabandakanyeka ekwakheni imisipha esebenzayo.

Icala 2: Umuntu wehlise kakhulu amakhalori futhi udlala imidlalo

Kulokhu, unganikeza umphumela ocacile wokwehla kwesisindo, ngemuva kwalokho uyehlise ijubane. Ezinsukwini zokuqala ezi-2-4 ngemuva kokusika okuqukethwe kwekhalori, umzimba uzodla izicubu ze-adipose nge-inertia. Lapho inani lamandla lingavuselelwa, inqubo izothatha indlela ehluke kancane. Kuzoba nokwehla kwesisindo semisipha (njengomthengi omkhulu wamandla), ukwehla kwesilinganiso semethabolic. Ngasikhathi sinye, amaprotheni namanoni angenayo ngeke asetshenziselwe ukwakha isizinda se-anabolic, kepha azogcinwa ngqo edepho yamafutha. Ukudla okunjalo kuzokuvumela ukuthi wehlise isisindo kuphela ngezikhathi ezimfushane (kufika ezinsukwini eziyisithupha).

Icala 3: Umuntu unama-calories anciphise kancane futhi akadlali imidlalo

Akukho okuzokwenzeka. Njengoba izitolo ze-glycogen ziphela kancane, umzimba uzomane uqale ukuguqula amaprotheni namafutha abe amandla okukhokhela ukusweleka. Ngokushoda okukhulu, ukwehla komzimba kuzokwenzeka.

Icala 4: Umuntu wehlise ama-calories amancane futhi wakhuphula inani lokudla

Njalo ngemuva kokudla - i-hormone insulin izovula amaseli ezokuthutha futhi ikhulule amandla amaningi. Uma kusetshenzisiwe, umuntu uzolahla amafutha amaningi, uma kungenjalo, ngaphambi kokuvala amaseli, amandla azoguqulwa abuyele emafutheni. Ukwehla kwesisindo esibuhlungu kodwa esisezingeni eliphansi. Ngokwandisa isilinganiso semethabolic.

Icala 5: Umuntu wehlise kakhulu amakhalori futhi wenyusa inani lokudla

Ngokushoda okukhulu, umzimba onomzimba osheshayo uzoshisa wonke amandla (adingekayo ukugcina amandla), imisipha nezicubu ze-adipose nazo zizosetshenziswa. Indlela esheshayo yokwehlisa isisindo, evame ukusetshenziswa ngabesifazane abangafuni ukugcina izicubu zemisipha. Ukungasebenzi kwabasubathi ngenxa yokulahlekelwa ukwakheka nokusebenza. Amaprotheni asetshenziselwa ukugcwalisa amandla, hhayi ukwakha izicubu.

Uhlu lokudla okuwusizo

Uma unesifiso esinamandla sokunciphisa isisindo, udinga ukuthi ungagcini nje ngokubala ukuthi mangaki amakhalori owadingayo ukuze wehlise isisindo ngosuku, kodwa futhi ukwazi ukubhala ukudla kusuka kokudla okunomsoco okulungile futhi okunempilo.

Uhlu lokudla okwamukelekayo lapho ubhala ukudla okwejwayelekile kokunciphisa umzimba.

Njengoba ukwazi ukubona, uhlu lokudla okungadliwa ngesikhathi sokulahleka kwesisindo nokumiswa kukhulu impela, into esemqoka okufanele uyikhumbule ukushoda kwekhalori nokuthi inani lezakhamzimba ezingenayo kufanele lilinganiswe. (nakhu okunye mayelana nokomiswa kwamantombazane).

• Amaprotheni ama-60%.
• Amafutha - 10-15%.
• Amakhabhohayidrethi - 25%

Umphumela

Cishe konke ukudla kwesimanje kususelwa ekusikeni okuqukethwe kwekhalori. Ukuqala kokungenabungozi, futhi kugcine ngokudlulele kakhulu. Uma ufuna ukususa isisindo esiningi ngokweqile, ngenkathi ungaphethwe yindlala, ungalahlekelwa yisisindo somzimba, futhi okubaluleke kakhulu, ugweme umphumela wokubuyela emuva, kepha ngasikhathi sinye awuzinikele ngendlela engathí sina, zama uhlelo olwenziwe lula.

1. Sika ukudla kwakho phansi ngo-10% kusuka kowakho wamanje.
2. Phula amakhalori asele ekudleni okuningi (5-7).
3. Bheka izikali.

Uma kunomphumela - kuhle, cha - kusho ukuthi udinga ukusika okuningi. Usebenzisa lesi simiso esilula, ungalahlekelwa isisindo ngaphandle kokushintsha ngisho nokudla kwakho.

Yebo, kulabo abafuna ukunciphisa umzimba ngokushesha, okungcono nangomzamo omncane - vele balandele imigomo eshiwo ekuqaleni.

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