Ukudla Komzimba - Ukubuyekezwa Kwezinketho ezihamba phambili

Cishe wonke umsubathi obucayi ngokushesha noma kamuva unesifiso noma ngisho nesidingo esiphuthumayo sokususa amafutha amaningi angaphansi kwesikhumba ukuze agcizelele ngokwengeziwe ukukhululeka kwemisipha nokuthuthukisa isimo. Lokhu kwenziwa zombili ukulungiselela umncintiswano, futhi ukuze nje kususwe amakhilogremu athe xaxa ngesikhathi sasebhishi.

Isihloko sendatshana yethu kungukudla kokomisa umzimba. Uzofunda ngezindlela zokudla okunempilo eziphumelela kakhulu ezizokwenza isibalo sakho siphelele ngokwengeziwe, qhathanisa ukudla okomisiwe okuthandwa kakhulu komunye nomunye bese ukhetha inketho efanelekile kunazo zonke.

Ingqikithi yokomisa ukudla

Ukuvivinya umzimba njalo, ukudla okufanele kanye nokomisa umzimba kuyizindlela ezingcono zokufeza incazelo ephelele yemisipha.

Umongo wanoma yikuphi ukudla okomisiwe kuhloswe ukushiswa kwamafutha omzimba ngokudla amakhalori ambalwa kunalokho umzimba odinga ukugcina isisindo somzimba njalo.

Umgomo oyinhloko wale ndlela yokudla okunempilo ukwakha umzimba okhululekile nomzimba okhonjiwe ngesikhathi esifushane, uqokomisa kahle umugqa wemisipha.

Izimo

Ngaphandle kwezici ezinhle, ukudla okomisa umzimba kunemikhawulo eminingi. Kwezinye izimo, izinhlobo ezinjalo zokudla ziphikiswa ngokuqinile. Lokhu kungenxa yezimpawu zomzimba kanye nempilo yomsubathi.

Akunconywa kakhulu ukuthi "wome" ezimweni ezinjalo:

• ngezifo zomgudu wamathumbu;
• ukwephulwa emsebenzini wezinso;
• ngezifo zesibindi;
• abantu abanezifo zenhliziyo.

Naka leli qiniso: ukuze "uhlale phansi ukuze umiswe", kufanele ube nesisindo semisipha ehloniphekile. Kulesi simo kuphela kuzophumela ekuchazeni kahle imisipha, kususwe kuwo amanoni angaphansi kwesikhumba. Ngaphandle kwalokho, ukomisa kuzophenduka ukukhathala okujwayelekile, futhi ekuphumeni ngeke uthole umzimba osizwayo osizwayo, kepha ukubukeka okunciphile.

Ama-nuances wokukhetha ukudla kwentombazane

Uma uyintombazane futhi ufuna ukuthola imiphumela ngaphandle kokulimaza impilo, khetha indlela yokudla ukuze womise umzimba, ngokuya ngemininingwane yomzimba wesifazane. Ngaphambi kokudlulela eselulekweni ngokukhetha ukudla okufanelekile, ake sikhulume ngezimpawu zomzimba wowesifazane (siphakamisa nezinto eziwusizo ekomiseni umzimba wamantombazane ekhaya).

Izici zomzimba wesifazane

Ake sibhale amaphuzu abaluleke kakhulu:

1. Emzimbeni wesifazane, uma kuqhathaniswa nowesilisa, isilinganiso semetabolism siphansi kakhulu. Kunemicu emincane kakhulu yemisipha emzimbeni wesifazane, ngakho-ke ikhilogremu ngalinye lesisindo lisebenzisa amandla amancane kakhulu. Ngokudla okufanayo kwekhalori ephezulu, owesifazane uzothola isisindo esiningi ngokweqile kunendoda.
2. Ngenxa yendlela yokugcina (edingekayo ekuthwaleni ingane), umzimba wowesifazane kulula kakhulu ukudlulisa ama-carbohydrate amaningi emafutheni omzimba.
3. Amafutha agciniwe kwabesifazane asetshenziselwa amandla adinga kakhulu kunamadoda. Imvelo iqinisekise ukuthi umzimba wesifazane usebenza njengesiteshi samandla, uqoqa amandla ama-carbohydrate ngendlela yama-glycogen namafutha, futhi, uma kunesidingo, angasebenzisa kalula lezi zindawo zokugcina amandla. Yingakho imisipha yowesifazane izimisele kakhulu ukugcina ama-carbohydrate ngendlela ye-glycogen. Lesi sici somzimba wesifazane singabhekwa njengenzuzo futhi sisetshenziselwe ukomisa umzimba kahle ngokuhambisana nokuqeqeshwa okunekhono. Into esemqoka ukuqinisekisa ukuthi ama-carbohydrate alula adliwayo awaguquki abe ngamafutha.
4. Esinye isici somzimba wesifazane ukusatshalaliswa okungalingani kwemisipha emzimbeni wonke. I-corset yemisipha yomzimba ophezulu kwabesifazane ayithuthukisiwe kakhulu kunamadoda. Kodwa-ke, esimweni sokomiswa, izinguquko emzimbeni ophezulu kwabesifazane zivame ukubonakala kakhulu, ngoba amafutha namanzi amaningi asuswa ebusweni, ezingalweni nasesifubeni, ekugcineni emilenzeni nasezinqeni.

Ukomisa imithetho yokudla yamantombazane

Ngokuya ngezici zomzimba wesifazane, ezixoxwe ngenhla, siqokomisa izimiso eziningi zokudla kwabesifazane zokomisa:

• Ama-carbohydrate ayinkimbinkimbi avunyelwe (futhi kwezinye izimo kunconywa ikakhulukazi). Isabelo sabo ekudleni akufanele singeqi ku-30-40%.
• Amaphesenti anconyiwe amafutha ngu-10-20% wokudla. Kuyadikibala kakhulu ukuqeda ngokuphelele amafutha ngesikhathi somiswa kwabesifazane ukuze kugwenywe izinkinga ngomjikelezo wokuya esikhathini, amazinga ama-hormonal nempilo ejwayelekile.
• Isisekelo sokudla ngesikhathi somiswa amaprotheni (50-60% wokudla okuphelele kwansuku zonke).
• Yidla ifayibha ngesikhathi somiswa. Imithombo ye-fiber - zonke izinhlobo zeklabishi, i-zucchini, ukhukhamba, imifino, imidumba, i-bran. Imicu yemifino isuthisa ngokushesha futhi icindezele indlala.
• Qapha ngokuqinile inani lamanzi okuphuza ekudleni kwansuku zonke (inani elinconyiwe liyi-2-2.5 litres ngosuku). Khulisa ivolumu yakho yoketshezi emazingeni okushisa aphezulu nokusebenza komzimba.
• Ukugwema ingcindezi, asikuvumeli ukwenqatshwa ngokuphelele kwama-carbohydrate: qala ukomisa ngokuncipha kancane kancane kwama-carbohydrate ekudleni, esikhundleni sokudla okumnandi nokune-starchy ngosawoti owusizo ovela ezithelweni nakuma-carbohydrate anzima avela okusanhlamvu.
• Akunconywa ukuthi udle amahora angu-1.5-2 ngaphambi kokuqeqeshwa kanye namahora angu-1.5-2 ngemuva kwawo. Okuhlukile izithako zemidlalo ezingenawo amafutha nama-carbohydrate.
• Ukwehla kwesisindo okulungile ngesikhathi somiswa kungu-1.5-2 kg ngesonto. Uma uqala ukunciphisa isisindo ngokushesha okukhulu, kungenzeka ukuthi umane ulahlekelwe ngamanzi bese ushisa imisipha yakho.
• Kunconywa ukuba udle ukudla izikhathi ezingu-5-6 ngosuku, uhlukanisa ukudla kwansuku zonke kwasekuseni, kwasemini, kwasebusuku kanye nokudla okulula kabili.

Izici zokukhetha ukudla kwendoda

Ukukhethwa kokudla okuphumelelayo kokomisa umzimba kwabesilisa nakho kuya ngezimpawu zomzimba, esizoxoxa ngazo ngezansi.

Ama-nuances womzimba wesilisa

I-hormone esemqoka yomzimba wesilisa yi-testosterone. Ngohlobo lwamahhala olungatholakali, ibamba iqhaza kuzo zonke izinqubo zamakhemikhali: isheshisa ukukhula kwemisipha, ithinta ukuhlanganiswa kwamaprotheni nama-endorphins egazini, inomphumela omuhle ekusatshalalisweni kwamafutha omzimba, futhi inciphisa inqubo yokuguga.

Ukukhula kwemisipha okusebenzayo kwenzeka kuphela lapho umphumela we-anabolic we-testosterone wedlula umphumela we-catabolic (owonakalisayo) we-cortisol.

Emzimbeni womuntu omdala, kukhiqizwa cishe i-3-11 mg ye-testosterone ngosuku. Ngeminyaka yobudala (ngemuva kweminyaka engama-35-40) amazinga e-testosterone ancipha kancane kancane cishe nge-1% minyaka yonke.

Amadoda amaningi asebenza ejimini, ikakhulukazi abasubathi abangochwepheshe, asebenzisa ama-anabolic steroids ukukhulisa amazinga awo e-testosterone egazini. Kodwa-ke, kukhona i-nuance ebalulekile: ngenkathi usebenzisa ama-hormone okwenziwa, izinkomba zamandla nedatha yangaphandle iyathuthuka, kepha ukusetshenziswa okungaguquki kwe-testosterone kanye nokufana kwayo kuyingozi ngemiphumela emibi yomzimba.

Imvamisa, ngemuva kokuqedwa kwe-anabolic steroids, i-testosterone yayo iyeka ukukhiqizwa ngevolumu edingekayo, futhi izinga le-estrogen (i-hormone yowesifazane) neprolactin (i-hormone yabesifazane ebhekele ukuncelisa) iqala ukukhuphuka kakhulu, okuholele ekuphazanyisweni okukhulu kwamahomoni nasekuguqulweni okungafuneki. Ngakho-ke, ochwepheshe batusa ukwandisa i-testosterone kuphela ngezindlela zemvelo, ikakhulukazi, ngosizo lokudla okukhethwe kahle nokuqeqeshwa okunekhono.

Izincomo zokudla okomisa amadoda

Ukudla kokumisa umzimba kwamadoda akufanele nje kuphela kushe amanoni, kepha futhi kube nomthelela omuhle empilweni.

Ngokuya ngezici zomzimba wesilisa okuxoxwe ngazo ngenhla, siqokomisa imigomo eminingi eyisisekelo esebenza ekudleni kokomisa umzimba emadodeni:

• Isisekelo sokudla ngesikhathi somiswa ngamaphrotheni, isabelo sabo kufanele sibe ngama-50-60% wokudla okuphelele kwansuku zonke. Imithombo efanelekile yamaprotheni ezimweni zokoma ukudla: i-turkey, inkukhu, inyama kanogwaja, inyama yengulube engenamafutha, inyama yenkomo, iwundlu, inhlanzi, amaqanda enkukhu, i-cottage shizi, noshizi olunzima olunamafutha aphansi.
• Ngesikhathi somiswa kwabesilisa, kunconywa ama-carbohydrate ayinkimbinkimbi ukuthi asetshenziswe. Isabelo sabo ekudleni akufanele sibe ngaphansi kuka-30-40%. Imithombo ye-carbohydrate eyinkimbinkimbi ewusizo: i-buckwheat, ibhali, i-millet, i-oatmeal kufanele ibe khona ekudleni kwansuku zonke. Ukwehla okuphawulekayo kwenani lama-carbohydrate ekomeni kungaholela ekwehleni kwe-testosterone.

Ngama-gramu angama-200 wamaprotheni ngosuku, kufanele okungenani kube no-300-400 amagremu ama-carbohydrate. Mayelana nalokhu, ukudla okujwayelekile okuphansi kwe-carb, okuvame ukusetshenziselwa ukomisa umzimba, kulahlekelwa ekudleni kwendawo, lapho isilinganiso sama-carbohydrate, amaprotheni namafutha siphezulu kakhulu: 40/30/30.

• Amafutha kufanele enze cishe u-15-25% wokudla. Nika intandokazi kumafutha emifino angasuthisiwe: uwoyela womnqumo, uwoyela wesame, uwoyela wamantongomane wemvelo, ithanga nembewu ye-sunflower, ama-walnuts. Kunconywa ukuba udle izinhlanzi ezicebile ngama-acids anamafutha: i-salmon, i-salmon, i-trout.
• Yidla ukudla okune-fiber eningi nefayibha yezitshalo. Le mikhiqizo ifaka phakathi: iklabishi lazo zonke izinhlobo, i-zucchini, isitshalo seqanda, isikwashi, zonke izinhlobo zesaladi, imifino, imidumba.
• Ukudla okomisa umzimba kwabesilisa akufanele kube nama-calories aphansi kakhulu, ngoba lapho inani lokudla eliphelele lekhalori lincipha ngaphansi kwama-calories ayi-2000 ngosuku, ingozi yokwehla kwenani le-testosterone egazini iyanda. Kungcono ukusebenzisa inani elidingekayo lamakhalori ejimini.
• Gcina umkhondo wenani lamanzi okuphuza ekudleni kwakho kwansuku zonke (inani elinconyiwe okungenani liyi-2.5-3 amalitha ngosuku, futhi liphakeme kakhulu ngaphansi kwezimo zezulu ezingezinhle nokwanda kokuvivinya umzimba). Amanzi awagcini nje ngokusheshisa imetabolism, kodwa futhi asiza ukususa ubuthi emzimbeni, oqoqwe ngamavolumu amakhulu ngokudla okuneprotheni ephezulu.
• Yidla okungenani ama-5-6 izikhathi ngosuku, ngenkathi okuqukethwe kwekhalori kokudla ngakunye akufanele kudlule ama-calories angu-500.

Impilo yomuntu wesilisa, isimo sakhe sengqondo kanye nezinga lempilo ngokuvamile kuncike kakhulu kumazinga e-testosterone. Yingakho kubaluleke kakhulu ukulandela indlela efanele yokudla bese ukhetha ngokucophelela imikhiqizo yokomisa, ukuze ungaphazamisi isizinda se-hormonal yabesilisa.

Ukubuyekezwa kokudla okuhle kakhulu kokumiswa

Kunezindlela eziningi zokususa amafutha angaphansi ngokweqile. Sikhethe izinketho ezi-4 ezisebenza kakhulu kuwe, sachaza izimiso zabo eziyisisekelo nezinzuzo.

Ukudla okungenayo i-carbohydrate

Okuthandwa kakhulu phakathi kwabasubathi kungukudla okungenayo i-carbohydrate. Ngokusemthethweni, iphansi kakhulu emanzini, ngoba inani elincane lama-carbohydrate avela ekudleni alikwazi ukukhawulelwa ekusebenzeni. Lapho ukhetha ukudla okomiswayo, abasubathi abaningi bayama endaweni yakudala "engenama-carbohydrate" ngenxa yokusebenza kwayo. Umongo wokudla ucacile egameni - ukunciphisa ukutholwa kwanoma imaphi ama-carbohydrate emzimbeni.

Imikhiqizo evunyelwe

Ekudleni okungenayo i-carbohydrate, kuvunyelwe ukusebenzisa:

• inyama enciphile: inkukhu, ikalikuni, inyama yenkomo, inyama yengulube engenamafutha, unogwaja, iwundlu;
• inhlanzi, ukudla kwasolwandle;
• amaqanda;
• imifino eluhlaza enefayibha eningi;
• imikhiqizo yobisi: ushizi onzima, ubisi, i-cottage shizi, i-kefir, ubisi olubilisiwe olubilisiwe, ukhilimu omuncu;
• amanzi okuphuza (okungenani ama-2-3 amalitha ngosuku).

Isimiso sokusebenza

Isisekelo sincike kumshini we-gluconeogenesis - ukwakheka kwe-glucose kusuka kwamanye amakhemikhali emzimbeni ukuze kugcinwe imetabolism. Ngaphandle kokudla ama-carbohydrate, umzimba uqala ukuqaqa amafutha abe ngama-molecule e-fatty acid kanye ne-glycerin, namaprotheni abe ama-amino acid, okudala kuwo i-glucose. Le nqubo inamandla amakhulu, futhi ngokungabikho kokudla kwe-carbohydrate kuholela ekwehliseni isisindo ngokushesha. Kodwa ukunamathela ekudleni okunjalo, qaphela, ngoba ukuntuleka okukhulu kweglucose emzimbeni kubangela lo mkhuba we-ketosis.

I-Ketosis ukuwohloka kwamafutha aqoqwe ngaphambilini ngumzimba ukuze kutholakale amandla (i-glucose). Nge-ketosis, isibindi siqala ukukhiqiza i-ketonic acid, okwandisa ubungozi bokufaka ubuthi ngemikhiqizo ye-acetone.

Uma ukuqoqwa kwemizimba ye-ketone kufinyelela amanani ayo aphezulu, i-ketoacidosis ingaqala emzimbeni - ubuthi obunamandla ngemikhiqizo yokubola. Kuvela iphunga elibukhali le-acetone emlonyeni, isimo esiba sibi kakhulu, kukhona isiyezi, isicanucanu noma ukuhlanza. Ngezinkinga ezinkulu nokungabi bikho kokwelashwa, i-ketoacidosis igcwele ukufa (ikakhulukazi uma umuntu enesifo sikashukela noma esinye isifo se-metabolic).

Futhi-ke, "i-carbohydrate-free" ingumholi ongenakuphikiswa ekukhetheni ukudla okomisa umzimba kubasubathi abaningi, ngoba ibavumela ukuthi bathole imiphumela emihle yokwehlisa isisindo ngesikhathi esifushane.

I-analogue ukudla kukaDkt. Atkins, okwenzeka ngokwesiko ngezigaba ezine: isigaba sokungeniswa (sokulungiselela), isigaba sokushiswa kwamafutha okusebenzayo, isigaba soguquko nesigaba sokugcinwa. Ukudla kukaDkt. Atkins kungukudla okuvamile okunama-carb.

Ukudla kwendawo

Ukudla kwendawo kuvame ukukhethwa yilabo basubathi abaziqeqesha ngokuqinile yize besoma. Ngenxa yokudla okunomsoco (akukho mingcele eqinile yama-carbohydrate), ikuvumela ukuba uzivocavoca ngamandla ngangokunokwenzeka ngaphandle kokuthola ukusilela kwamandla (ingxenye ebalulekile yokudla okungenayo i-carbohydrate).

Isimiso sokusebenza

Ingqikithi yokudla kwe-zonal iqukethe ukwahlukanisa isabelo sansuku zonke sibe amaprotheni, amafutha nama-carbohydrate ngesilinganiso esingu-30/30/40, ngokulandelana. Ukudla kwendawo kufuna indlela yomuntu ngamunye, ngoba ukuze kwenziwe imenyu, kuyadingeka ukubala imfuneko yamaprotheni ngamanye womsubathi othile.

Izimiso zokudla kwendawo:

• Konke ukudla kwansuku zonke kuhlukaniswe ngamaprotheni, ama-carbohydrate namabhulokhi amafutha. Ngaphezu kwalokho, ibhulokhi elilodwa lamaprotheni liqukethe amagremu ayi-7 wamaprotheni, ibhlokhi elilodwa lama-carbohydrate liqukethe amagremu ayi-9 ama-carbohydrate, kanti ibhulokhi elilodwa lamafutha liqukethe u-1.5 amagremu amafutha.
• Isilinganiso samabhulokhi wamaprotheni ne-carbohydrate kufanele kube u-1: 1.
• Inani lokudla ngosuku okungenani ama-5: 3 amakhulu kanye nama-snacks ama-2. Uma uzivocavoca ngamandla ngenkathi umisa, kufanele ukhuphule inani lokudla, hhayi usayizi wokuphaka.
• Okuqukethwe kwekhalori ekudleni okuyinhloko akumele kudlule ama-calories angu-500, futhi isidlo esingadluli kuma-calories angu-150.
• Akukho kuphumula okungaphezu kwamahora ama-4 phakathi kokudla.
• Imithombo yamaprotheni ikhethwa kangcono ngokuqukethwe okunamafutha amancane.
• Amafutha ekudleni kufanele angahlanjululwa.
• Ama-carbohydrate kufanele abe nenkomba ephansi ye-glycemic.

Imikhiqizo Okufakiwe

Ukudla kwendawo ayibeki mingcele eqinile ekudleni okudliwayo. Okuqukethwe kwawo kuphela kwekhalori nesethi yezakhi zomzimba okulawulwayo.

Ukomiswa ezimweni ezinjalo kungahle kungasebenzi kahle, kepha ngokuhambisana nomsebenzi omkhulu womzimba, imiphumela yokudla kwendawo ngeke isheshe ifike.

Ukudla kwe-Paleo

Ukudla kwePaleo kubhekwa njengokudla okuthandwa kakhulu phakathi kweCrossFitters, njengoba umakhi wayo kungumsunguli weCrossFit uGreg Glassman. Lokhu kudla kusekelwe ekudleni imithombo ephezulu kuphela yamaprotheni: inyama, inhlanzi, ukudla kwasolwandle, izithelo nemifino ecebile nge-fiber, kanye namajikijolo namantongomane. Ngamanye amagama, kuphela leyo mikhiqizo edliwayo ebingatholakala kubantu basendulo ngenkathi yePaleolithic.

Izimiso zokudla okunomsoco

Imigomo yokudla kwe-paleo:

• Kuvunyelwe ukusebenzisa kuphela imikhiqizo yemvelo engakaze yenziwe ngokushisa noma okunye ukucubungula noma ivezwe emazingeni okushisa amancane kuphela.
• Imikhiqizo yobisi, okusanhlamvu, konke ushukela kuyavalwa.
• Akunconyelwa ukufaka imifino ekwelashweni okushisa isikhathi eside ukugwema ukulahleka kwamavithamini.
• Uma ulandela ukudla kwe-paleo, landela ngokuqinile uhlobo lokuphuza: phuza okungenani ama-2-3 amalitha ketshezi ngosuku.
• Ngokuzikhandla okukhulu ngokomzimba, ukwanda kwenani lama-carbohydrate ekudleni kuvumelekile ngenxa yokusebenzisa amajikijolo nezithelo ezimnandi. Inani lamaprotheni esimweni esinjalo nalo livunyelwe ukuthi lenyuswe.

Imikhiqizo ehamba phambili

Ukudla kwepaleo ngokungangabazeki kuyindlela yokudla enempilo, ngoba ngenxa yokusetshenziswa kwenani elikhulu lemifino, izithelo, amajikijolo namantongomane, umzimba uthola amavithamini amaningi, ama-macro kanye nama-microelements, futhi ukuzivikela komzimba jikelele kuyaqiniswa. Ngokuya komiswa, ukudla okunjalo nakho kuyasebenza, ngoba ukwenqatshwa kwama-carbohydrate alula nokuwabeka nge-fiber kunoma ikuphi kuholela ekushisweni okukhulu kwamafutha.

Ukudla okuhlukanisiwe

Ukudla okwahlukaniswa okunye ukudla okudumile kokomisa umzimba. Umongo wokudla okuyingxenye ukwahlukanisa ukudla kwansuku zonke kube ukudla okuncane okungu-6-7 ngezikhathi zamahora angu-2-2.5. Ukudla okuyingxenye kuhlose ukunciphisa izingxenye ezithile zokudla ukuze kuthuthukiswe ukusebenza komgudu wamathumbu, kucindezele amavolumu esisu ngendlela engokwemvelo, kuthuthukise imetabolism futhi kushise amadiphozithi anqwabelene.

Izimiso zokudla okunomsoco

Ukudla okuyingxenye kusho ukuhambisana nezincomo eziningi:

• Izinsuku ezihlukile zokudla okunomsoco nezinsuku zokuphumula: izinsuku ezi-5 - ukudla okuyingxenye, izinsuku eziyi-10 - ukuqiniswa komphumela.
• Izinsuku zokuqala ezinhlanu zokudla okuhlukanisiwe, yidla njalo emahoreni amabili.
• Izinsuku eziyi-10 zokuphumula, yidla ukudla okufanayo, nciphisa kuphela inani lokudla ngenkathi ugcina inani lalo eliphelele.
• Usayizi wokuphaka onconyiwe unjengokuthi umuzwa omncane wendlala uhlala ngemuva kokudla.
• Ungakhohlwa ngamanzi okuphuza. Okungenani amalitha angu-2.5-3 wamanzi okuphuza ahlanzekile ngosuku kuyisihluthulelo sokomisa ngempumelelo.

Imikhiqizo Okufakiwe

Le mikhiqizo elandelayo ihamba phambili:

• Ukudla okunokudla okuyingxenye iqukethe ikakhulukazi ukudla okunamaprotheni: inkukhu, ikalikuni, unogwaja, inyama yenkomo, inhlanzi, amaqanda.
• Kusukela emikhiqizweni yobisi ngesikhathi sokudla okuyingxenye, kuvunyelwe okulandelayo: ushizi onzima onamafutha aphansi (angadluli ku-35%), i-cottage shizi, i-kefir, ubisi olubilisiwe olubilisiwe, ama-varenets.
• Iningi lokudla liqukethe ukudla okune-fiber. Lokhu kubandakanya: ukhukhamba, zonke izinhlobo zeklabishi, amakhambi, utamatisi, upelepele wensimbi, ubhontshisi, uphizi, i-bran.
• Ama-carbohydrate ekudleni okuhlukanisiwe ayinkimbinkimbi, enenkomba ephansi ye-glycemic: i-oatmeal, i-buckwheat, ibhali, ibhali.
• Amafutha ikakhulu avela kwimifino: uwoyela womnqumo, uwoyela we-linseed, uwoyela wamantongomane wemvelo.

Lolu hlobo lokudla lubhekwa ngokufanelekile ukuze kushe ngempumelelo amafutha omzimba amaningi. Ngokuhambisana nomsebenzi womzimba, ukudla okuyingxenye kunika imiphumela ebonakalayo. Kuphelele kubasubathi abahlela ukukhipha amakhilogremu ngokushesha nangokunethezeka.

Isiphetho

Ukukhethwa kokudla kokomiswa kuncike kokuthandayo, izici zomzimba kanye nohlobo lwenqubo yokuqeqesha. Kunoma ikuphi, ukushintshela endleleni entsha yokudla akufanele kubangele ukungaphatheki kahle nokulimaza umzimba. Ukudla kuzobe kuphephile futhi kuzuzise uma uthintana nodokotela wakho ngokungahambisani nakho ngaphambi kokuzivocavoca.

Bukela ividiyo: I Tried Making Money On Instagram (Februwari 2025).