Ukudla kokuthola isisindo semisipha

Imisebenzi esemqoka yokuhambela amakilabhu ezemidlalo ukwakha imisipha nokwakha umzimba. Ngemuva kwamasonto okuqala ngisho nezinyanga zokuqeqeshwa, abasubathi abasafufusa bazophoxeka - inqubo ayihambi ngokushesha ngendlela ebesingathanda ngayo, futhi nemisipha ayitholi imiqulu oyifunayo.

Isizathu silula - ukuzuza kwemisipha kudinga indlela eyinkimbinkimbi, ehlanganisiwe, hhayi nje ukuqaliswa okujwayelekile kokuzivocavoca okukhethekile.

Ingxenye ebaluleke kunazo zonke yalokhu okuyinkimbinkimbi iwukudla okwenzelwe umuntu ngamunye ukuthola imisipha. Imayelana nalolu hlobo lokudla okuzoxoxwa ngalo esihlokweni sethu.

Ukubalwa kwekhalori

Noma yikuphi ukudla okwakha imisipha kusekelwe esimisweni esithi "ukuthola okungaphezu kokuchitha". Imayelana nokuqukethwe kwekhalori kokudla.

Izinga lansuku zonke lama-kilocalories adingeka kumuntu libalwa ngefomula: isisindo (kg) × 30 = kcal

Umphumela otholwe ngale ndlela yokubala uyalinganiselwa. Ukubala okunembe kakhudlwana, sebenzisa ukubala usebenzisa ifomula ye-Harris-Benedict. Izibalo zenziwa ngezigaba eziningana.

Okokuqala, bala isilinganiso semethabolikhi (ngemuva kwalokhu esifushaniswe njenge-UM):

• Abesilisa: UM = 88.362 + (13.397 x isisindo / kg) + (4.799 x ukuphakama / cm) - (5.677 x iminyaka ephelele);
• Abesifazane: UM = 447.593 + (9.247 x isisindo / kg) + (3.098 x ukuphakama / cm) - (4.330 x iminyaka eyize).

Isinyathelo esilandelayo ukunquma i-coefficient ngokwezinga lomsebenzi womzimba futhi ubale ukubalwa kwekhalori lansuku zonke:

Uma ungeqi ngaphesheya komphumela otholakele, inkomba yomzimba izosala icishe ibe sezingeni elifanayo. Kepha sinesithakazelo ekudleni okufanele ukuthola imisipha. Lokhu kusho ukuthi kudingeka izinto zokwakha ezengeziwe namandla. Sifaka i-500-1000 Kcal kokuqukethwe kwekhalori eliphelele lokudla kwansuku zonke, ngokuya ngomzimba.

Isilinganiso sansuku zonke nesilinganiso ekudleni kwamaprotheni, amafutha, ama-carbohydrate

Ukudla okwakhiwa kwemisipha kufanele kukhuthaze izinqubo eziyimetabolism ikakhulukazi futhi njengokukhulisa - ukukhula kwemisipha. Ukubhala imenyu, thola ubukhulu be-BJU (amaprotheni, amafutha, ama-carbohydrate), khetha imikhiqizo bese uyihlukanisa ngezinyathelo ezimbalwa.

Iseluleko! Kunezinhlelo zokusebenza eziningi ezisebenzisekayo ze-PC neze-smartphone ezisiza abasubathi ukuthola amazinga wokuvivinya umzimba, ukudla ikhalori, nokuningi.

Izinkomba ze-BJU zalabo abafisa ukwandisa imisipha:

Sithole amaphesenti, bese sibheka inani lamandla wezinto eziyinhloko zokudla:

Isibonelo sokubala amaprotheni ekudleni okudingekayo ekwakheni isisindo semisipha yentombazane (60 kg, 170 cm, 27 years old) evakashela ijimu kathathu ngesonto.

Ngokusho kukaHarris-Benedict, sinquma inani lansuku zonke likaKcal + 500 (lokukhula kwemisipha).

447.593 + (9.247 x 60) + (3.098 x 170) - (4.330 x 27) × 1.375 (inani elilinganayo leleveli ekhonjisiwe yomsebenzi womzimba) = 1941.72 + 500 Kcal, isamba - 2440 kcal / ngosuku.

Amaprotheni angama-30% avela ku-2,440 Kcal angama-732 Kcal / 4 kcal = 120 g wamaprotheni ngosuku (2 g / kg).

Senza okufanayo ngama-carbohydrate namafutha. Ngokuya ngezibalo ezitholakele, kulula ukuqamba ukudla kwesilingo kusuka kumikhiqizo ekhethiwe.

Izimiso eziyisisekelo zokudla okunomsoco

Kunemithetho eminingi kanye nemihlahlandlela yokuqinisekisa ukuthi ukudla kwezemidlalo okwakha izicubu zomzimba kuyasebenza ngangokunokwenzeka.

Ukudla okuhlukanisiwe ngemodi

Ukudla okuhlukanisiwe (kuze kube izikhathi eziyisithupha ngosuku ngezingxenye ezincane) kunomthelela omuhle ekusebenzeni kohlelo lokugaya ukudla. Ngasikhathi sinye, zonke izakhamzimba ezidingekayo emisipheni zingena egazini usuku lonke. Ukudla kuqukethe ukudla okuyisisekelo (ibhulakufesi, isidlo sasemini nesidlo sakusihlwa), kulandelwa isidlo ngemuva kwamahora ama-2-3.

Ukudla okunama-kilojoule amaningi

Cishe ama-60-70% wokudla kufanele kube ukudla okunama-kilojoule amaningi, futhi izithelo nemifino ecebile nge-fiber, kungabi ngaphezu kwama-30%. I-Fibre ayigayeki, ivuselela kuphela ukusikwa kwamathumbu, uma kungaphezulu, okunye kokudla okuphezulu kwekhalori ngeke kube nesikhathi sokufakwa.

Indima yama-carbohydrate namafutha

Okubizwa nge-carbohydrate esheshayo kumuncwa ngokushesha kusuka emgudwini wokugaya ukudla kuye egazini, kukhuphula kakhulu amazinga kashukela egazini. Ngaphansi kwethonya le-insulin, i-glucose isatshalaliswa kuwo wonke amaseli omzimba, ibanike amandla. Futhi izinsalela ezingasizi ngalutho ziguqulwa zibe ngamafutha futhi ziqoqane.

Kanye noshukela omningi, amafutha angasetshenziswanga nawo afakwa edepho. Ama-carbohydrate asheshayo aboniswa kuphela ngemuva kokuqeqeshwa, lapho umzimba ukulungele ukusebenzisa i-glucose ngenkuthalo. Isikhathi esisele sonke, namathela kuma-carbohydrate ahamba kancane futhi ugcine amafutha amancane.

Ukuphuza umbuso

Ngesikhathi sokudla, ungazilinganiseli enanini loketshezi oliphuzayo, isilinganiso esiphakathi nendawo singamalitha ama-3.

Ukushintsha okulungile kokuzivocavoca umzimba nokuphumula

Imisipha ayikhuli ngesikhathi somsebenzi, kepha ngesikhathi sokuphumula. Uhlobo lokululama oluhlakaniphile oluhlanganiswe nokondleka okufanele luzokulethela igxathu negxathu eduze nenhloso yakho.

Ukudla okunomsoco ngaphambi nangemva kokusebenza

Indlala iyisitha semidlalo. Ngesikhathi sokuqeqeshwa esiswini esingenalutho, umzimba awunawo amandla anele, uphoqeleka ukuthi uchithe ngokuqinile izinqolobane ezibalulekile zamaprotheni. Lokhu kubi emisipheni. Ngakho-ke, kunconywa ukuba udle okuthile kwe-carbohydrate ihora elilodwa ngaphambi kwekilasi. Uma ukudla kuyiprotheni (okudingwa okunye ukudla), udinga ukudla amahora angu-1.5-2 ngaphambi kokuqeqeshwa, ukuze isisu sibe nesikhathi sokukhipha.

Ngemuva kokuqeqeshwa (osekuvele ngemuva kwemizuzu engu-15) nika umzimba amandla, amavithamini kanye namaprotheni "wokwakha". Inketho engcono kakhulu i-cocktail ye-protein-carbohydrate.

Okubalulekile! Noma iyiphi inqubo yokuphakelwa kukagesi idinga imithwalo kagesi. Ngaphandle kwalokho, kuzovela amafutha esikhundleni semisipha. Uma ngemuva kwamasonto e-1-2 umphumela ungabonakali, indlela odla ngayo kufanele ilungiswe.

Umehluko phakathi kokudla kwabesilisa nabesifazane

Imisipha yokuthola ukudla kwamantombazane yehluke kancane ekudleni ngenhloso efanayo yamadoda. Futhi nomahluko awubalulekile kangako, kepha kufanele ubhekwe.

Izici zokudla kwabesifazane

Umehluko omkhulu yinani lama-kilocalories owesifazane awadingayo ngosuku kanye nezinkambiso ze-BJU. Ngaphezu kwalokho, ukuze amantombazane abonakale ukukhula kwemisipha, kwesinye isikhathi kwanele ukuphuza ukuzamazama kwamaprotheni ngemuva kokuqeqeshwa.

Uma abesilisa bezuza enanini elikhulu lama-carbohydrate, khona-ke kobulili obuthakathaka, ukweqa okungaphezu kwe-10% kuzoba ngokweqile ngenxa yekhono elithuthuke kakhudlwana lomzimba wesifazane lokufaka amafutha. Futhi lapha izintokazi kuzofanele zizame ukukhuluphala impela ngenxa yokwanda kwemisipha, hhayi amafutha.

Inani lezicubu zomzimba we-muscle-mass-adipose "ngesikhathi senzuzo enkulu kufanele libe yinto efana nale: 70:30, ngokulandelana.

Lokho wukuthi, uma ufuna ukuthola isisindo esingu-10 kg, isisindo sakho senetha ngenxa yemisipha kufanele okungenani sibe ngu-7 kg (70%), futhi ngenxa yamafutha - angabi ngaphezu kuka-3 kg (30%). Vele, lezi zinombolo ziyalinganiselwa futhi kunzima ukuzifeza. Kodwa-ke, kungumsebenzi wabo bonke abasubathi ukubalwela.

Njengoba ukwazi ukubona, umehluko ezinkambisweni ze-BJU zabesifazane nabesilisa uyabonakala. Umehluko omkhulu usezingxenyeni ze-carbohydrate namafutha. Uma kwabesilisa ukusetshenziswa kwama-carbohydrate amaningi kuzozuza kuphela, kumantombazane lawa ma-10% asezobe engadingekile ngenxa yekhono elingcono lokuqoqa amafutha ezimeni zemvelo ezilinganayo (okusho uhlobo olufanayo lomzimba).

Ngokuqondene namafutha, khona-ke kukhona ezinye izici. Kumantombazane, ukweqa umkhawulo ongu-10% kusho ukuzibeka engcupheni yokungalingani kwamahomoni ne-amenorrhea ekudleni okunamafutha amancane. Kungakho ama-25% wokuqukethwe okuphelele kwekhalori ekudleni kunikelwe emafutheni. Ngaphezu kwalokho, amafutha anempilo = isakhi esibucayi sokudla okwakha izicubu zabesifazane.

Ama-nuances wokudla kwabesilisa

Ukudla kokuthola imisipha yamadoda nakho kunama-nuances ayo. Uma kowesifazane ama-carbohydrate namafutha kubalulekile, okuqukethwe okuthinta isimo somzimba, ngakho-ke emadodeni, kubalulekile ukusebenzisa inani elanele lokudla kwamaprotheni nama-carbohydrate. Ngasikhathi sinye, amafutha angancishiswa abe ubuncane ngonembeza omsulwa.

Uma owesilisa eziqeqesha kanzima, kepha umphumela wokuzivocavoca awubalulekile, kufanele akhuphule inani lamaprotheni kanye ne-carbohydrate futhi aqhubeke nokuqapha imiphumela ukuze angadluli.

Thola isisindo kancane kancane, inzuzo enhle ingu-600-800 g ngesonto.

Ukuqonda kangcono umehluko phakathi kokudla kwabesilisa nabesifazane, bheka imidwebo engezansi. Zikhombisa ngokusobala ukuthi ingxenye ngayinye yokudla ibaluleke kangakanani kumuntu nokuthi kuvunyelwe kangakanani ekudleni.

Izinhlobo zokudla ezizuzisa ngobuningi

Ngokuya ngemikhiqizo etholakalayo kanye nenani lazo, izidlo zokukhula kwemisipha zehlukaniswe ngezinhlobo ezintathu: amaprotheni, i-carbohydrate kanye ne-protein-carbohydrate. Ngaphezu kwalokho, kwethulwa izidlo ezikhethekile: imifino namandla.

Ake sicabangele inketho ngayinye ngokuningiliziwe.

Ukudla okuqinile kwamaprotheni

Ukudla kwamaprotheni kwemisipha akulungele nje kuphela ukukhula kwemisipha, kodwa futhi nokushisa amafutha. Kuyindlela elula yokwehlisa isisindo ngayo. Amaprotheni umsoco usetshenziswa ngabakhi bomzimba ukuze "bome" ngaphambi komncintiswano. Kulokhu, amafutha aqedwa ngokuphelele noma ancishiswe ngokuphelele, njengama-carbohydrate. Umzimba uzothatha amandla avela ezinqolobaneni zamafutha. Uma udinga ukugxila ekwakheni imisipha, ukudla okuqinile kwamaprotheni akuyona inketho engcono kakhulu.

Ukudla kwamaprotheni-carbohydrate

Ukudla okune-protein-carbohydrate yokuthola isisindo semisipha kunikeza ukudla okuhle kakhulu. Umzimba usebenzisa kakhulu ama-carbohydrate asetshenzisiwe namafutha, ngaphezu kwalokho uthola amandla nezinto zokwakha zemicu yemisipha. Ukudla kwamaphrotheni-carbohydrate kungumnene kakhulu, akudingi imikhawulo ebukhali futhi akunaziphikiso.

Ukudla Okushintshanayo Kwe-Carbohydrate

Ukudla kwe-carbohydrate yokuthola isisindo semisipha kuya ngokuya kuthandwa kakhulu kubasubathi ngenxa yokusebenza kwayo kahle.

Ukudla kuqukethe imijikelezo yezinsuku ezine:

• Izinsuku zokuqala nezesibili yi-carb ephansi. Ukusetshenziswa kwamaprotheni 3-4 g / kg, nama-carbohydrate - 1-1.5 g / kg;
• Usuku lwesithathu luphezulu-carb. ama-carbohydrate 56 g ikhilogremu ngalinye.Amaphrotheni adinga u-1-1.5 g / kg, nama-carbohydrate - 5-6 g / kg;
• Usuku lwesine luphakathi. Amaprotheni ekudleni kufanele abe ngu-2-2.5 g / kg, ama-carbohydrate - 2-3 g / kg.

Ezinsukwini ezimbili zokuqala, umzimba uqeda izitolo ze-glycogen bese uqala ukusebenzisa amafutha omzimba. Inani elijwayelekile lamaprotheni alivumeli imisipha ukuba ilahlekelwe ivolumu futhi, kunalokho, inegalelo ekukhuleni kwabo. Ekupheleni kosuku lwesibili, ukucindezelwa yindlala ye-carbohydrate kuthathelwa indawo imodi yokonga: izinga le-metabolism lihamba kancane, amafutha adliwa kancane kancane. Ngakho-ke, ngosuku lwesithathu, izinga lama-carbohydrate liphakanyiswa. Umzimba, ukhohliswe yi "hit carbohydrate", uyaqhubeka nokudla amafutha angaphansi kwesikhumba futhi uqoqe i-glycogen. Usuku lwesine luyadingeka ezitolo ze-glycogen ukuthi zibuyiselwe ngokuphelele ekuqaleni komjikelezo omusha.

Ukudla kwemifino

I-Vegetarianism nemidlalo, ikakhulukazi, ukuthola isisindo semisipha, izinto ziyahambelana impela, futhi ukudla okwenziwe kahle kuzovumela ngisho nama-vegans athanda ukuncintisana nabantu abadla inyama. Imigomo eyisisekelo yokudla imifino yokuthola isisindo semisipha isuselwa ekwandiseni inani lokudla okunothile kuma-protein (amantongomane, imbewu, okusanhlamvu, okusanhlamvu), kanye nokunezela ekudleni ngemvubelo yebhiya kanye novithamini namaminerali.

Kubalulekile ukuthi ukudla kuhluka futhi kuvame ukwenziwa. Ngenkathi wakha imisipha, yidla kuze kube kasishiyagalombili ngosuku (ukudla okugcwele okungu-3-4 nokudla okulula okungu-3-4).

Ubani ukudla okunjalo okuphikisiwe

Ukudla kwe-carbohydrate-protein akunakho ukuphikisana okuthile. Azinayo imikhawulo yesikhathi, azidingi "ukungena" okukhethekile noma "ukuphuma". Azinconywa kuphela kubantu abanezinkinga ngenhliziyo, umgudu wokugaya ukudla noma amazinga aphezulu e-cholesterol.

Khumbula ukuthi ukudla okunamaprotheni amaningi nokusebenza komzimba kumele kungahlukani, ngaphandle kwalokho isibindi nezinso kuzohlupheka.

Kunconywe Imikhiqizo Ye-Bulking

Lapho wenza uhlobo lokudla, khumbula ukuthi ukudla akuwona amaprotheni kuphela noma i-carbohydrate. Uhlu olungezansi lukhombisa kuphela ukuthi yiziphi izingxenye umkhiqizo oqukethe okuningi.

Ukudla kwamaprotheni

Amaprotheni amaningi atholakala kulokhu kudla:

• inyama, izinkukhu;
• inhlanzi, ukudla kwasolwandle;
• izithelo nemifino;
• amantongomane nembewu;
• amaqanda;
• imikhiqizo yobisi (amafutha aphansi).

Ukudla okune-carbohydrate

Ama-carbohydrate ekudleni, njengoba sekushiwo, ahamba kancane futhi ayashesha. Ezokuqala zinconyelwa ukusetshenziswa kwansuku zonke, lezi zakamuva zilungele ukugcwalisa izinqolobane zamandla ngemuva kokuzivocavoca.

Ukudla okuphansi kwe-glycemic index kufaka:

• okusanhlamvu, ngaphandle kwe-semolina;
• imidumba;
• i-pasta (ikolweni elihlala isikhathi eside);
• isinkwa esingenamikhono;
• izithelo ezinoshukela ophansi (i-kiwi, amapentshisi, izithelo zomvini, amapheya, ama-apula, amawolintshi);
• imifino;
• amakhowe.

• imikhiqizo kafulawa ye-premium (imiqulu, i-pizza);
• ushukela noju;
• i-confectionery;
• izithelo ezimnandi.

Amafutha ekudleni

Lapho uhlanganisa ukudla kwamaprotheni nemikhiqizo ye-carbohydrate, inani elidingekayo lamafutha lihlangana lodwa. Uma usadinga ukuwangeza, uwoyela wemifino ulungele le njongo. Ngokwengeziwe, ngesikhathi sokudla kunconywa ukuthatha i-omega-3 fatty acids.

Ukuhlanganisa ukudla nomsoco wezemidlalo

Abasubathi bangasebenzisa noma yikuphi kokudla okuchaziwe kungaba bodwa noma kuhlanganiswe nama-anabolic steroids noma umsoco wezemidlalo.

Izeluleko ezimbalwa:

1. Ungakwazi futhi kufanele usebenzise izakhiwo zamavithamini nezamaminerali. Inani elincishisiwe lezithelo namakhambi lenyusa ingozi yokushoda kwamavithamini.
2. Isidalo sithathwa ngokushesha ngemuva kokuqeqeshwa ngejusi elimnandi. Ingabuye ixutshwe namaprotheni noma ama-gainers.
3. Amaphrotheni azanyazanyiswa: ngaphambi kokulala, ngokushesha ngemuva kokuvuka, ngemuva kokuqeqeshwa, noma phakathi kokudla.
4. I-Anabolic steroids ayikuthinti ukwakheka kokudla, kepha uma ihlanganiswa nakho, inomphumela omkhulu.

Imenyu yokudla

Ukudla okuhle akudingeki kube ngumkhawulo ophelele, ingasaphathwa eyokudla okwakha izicubu zomzimba. Sikulethela isibonelo sokudla ukuze uthole imisipha.

Lesi akusona umhlahlandlela wesenzo, kepha yinkomba nje. Sebenzisa itafula njengesisekelo sokushintsha ukudla nezitsha ngendlela othanda ngayo.

Uyacelwa ukuthi uqaphele ukuthi izingxenye zibalwa ngazinye ngokwesisindo somsubathi.

Bukela ividiyo: 20+ No Carb Foods With No Sugar 80+ Low Carb Foods Your Ultimate Keto Food Guide (Februwari 2025).