Kulesi sihloko sizokutshela ngezici zokomisa umzimba wamantombazane, kanye nokwabelana ngohlelo lokudla lwenyanga kanye nemenyu ewusizo yeviki.
Izici zokomisa umzimba wamantombazane
Akuyona imfihlo ukuthi kwabesifazane, inkinga yokulwa namafutha amaningi emzimbeni ibukhali kakhulu kunamadoda. Futhi akukona okwezitayela zemfashini. Izimbangela ezinkulu zalokhu ama-estradiol, ama-estrogens kanye nama-alpha-2 receptors, akhona ngobuningi emzimbeni wesifazane. Yibo "abama" ukuqapha izicubu ezinamafutha ezingaphansi. Ngokususelwa kukho konke okungenhla, uhlelo lokudla okunomsoco lwakhiwa ngesikhathi somiswa komzimba wamantombazane.
Kunezici eziningana ezibaluleke kakhulu okufanele zonke izintombazane zizicabangele lapho zithatha isinqumo sokuthola ukuma ngokuma ekhaya.
- Into yokuqala amantombazane okufanele ayinake ukuqwashisa okucacile komphumela oyifunayo. Kumele kukhunjulwe ukuthi ngokusebenza okujwayelekile kwebhalansi ye-hormonal, iphesenti lezicubu ezingaphansi kwe-adipose akufanele liwele ngaphansi kophawu lwe-11-13%. Ukuqhathanisa, emantombazaneni ezemidlalo anemisipha evelele, leli phesenti selivele liyi-14-20%. Inkomba yokukhuluphala kubhekwa njengophawu olungaphezulu kwama-32%.
- Into yesibili ebalulekile okufanele uyiqaphele izinga lokwehlisa isisindo. Kubaluleke kakhulu ukuthi ungayi kude kakhulu. Ukulahlekelwa ngu-0.2 kg wezicubu ze-adipose ngosuku kubhekwa njengokuphephile empilweni.
- Futhi iphuzu lesithathu elibalulekile ukuphikisana. Ukomisa umzimba kuphikisiwe ngokweqile kwabesifazane ngesikhathi sokukhulelwa, ukuncelisa futhi lapho kukhona isifo sikashukela, isifo sezinso, amanyikwe noma umgudu wamathumbu.
Izimiso zokudla okunempilo zokomisa umzimba
Ububi bokomisa umzimba wamantombazane kunemikhawulo eqinile yokudla okunempilo uma kuqhathaniswa nokudla okuvamile kokwehlisa isisindo. Lokhu ngokungangabazeki kubonakala esimweni esingokomzwelo sowesifazane, futhi kwesinye isikhathi enhlalakahleni yomzimba. Ukuthukuthela kuvela, imvamisa kuba nesimo esibi esingafanele. Uyacelwa ukuthi uqaphele ukuthi imenyu yokomisa umzimba wamantombazane kufanele ifake ama-carbohydrate ambalwa kunamadoda.
Isilinganiso se-BJU
Kodwa ngasikhathi sinye, ama-carbohydrate asheshayo akufanele akhishwe ukuze kuvinjelwe ukudakwa komzimba. Inani lama-carbohydrate ngosuku kulula ukubalwa, kucatshangwa ukuthi akufanele libe ngaphezu kuka-20-30% wokudla. Futhi uma ezigabeni zokuqala kungu-2 g nge-1 kg yesisindo, kancane kancane ivolumu yokusetshenziswa incipha iye ku-1 g nge-1 kg yesisindo. Kubaluleke kakhulu ukuthi ungehlisi ibha engezansi kwalomugqa. Uzothola imenyu eseduze yesonto lapho womisa umzimba ekugcineni kwe-athikili.
Ibhalansi ethandwa kakhulu phakathi kwamaprotheni, amafutha nama-carbohydrate ngesikhathi sokumisa kubhekwa njengama-40-50%, amafutha angama-30-40% kanti amanye ama-carbohydrate.
Vele, ukubala okulungile kufanele kusekelwe ohlotsheni lomzimba wakho - njengoba wazi, zintathu zazo.
- Nge-mesomorph kunconywa: B - 40%, F - 40%, U - 20%
- Kunconywa i-Ectomorph: B - 30-40%, F - 35-40%, U - 20-35%
- Okwe-endomorph: B - 20-50%, F - 15-30%, U - 10-20%
Phuma ukomisa
Elinye iphuzu elibalulekile esingathanda ukunaka kulo, ngaphambi kokudlulela kuzincomo ezithile zemenyu, ukuphuma kokumiswa. Ukuhlelwa kwayo kubaluleke kakhulu njengokufunda ngokucophelela kohlelo lokudla okunempilo. Umzimba uphucwe izinto eziningi isikhathi eside, ngakho-ke, ngokushesha nje lapho ubuyela ekudleni okuthembekile ngokwengeziwe, ngeke kuphuthelwe ithuba lokugcwalisa kuphela izinqolobane, kodwa futhi nokuzilondolozela ikusasa, kwandise amafutha angaphansi kwesikhumba ngenzalo.
Ngakho-ke, khumbula ukuthi inani lama-carbohydrate nama-calories kufanele engezwe kancane kancane. Cishe ama-200 kcal ngesonto. Ukudla okuhlukanisiwe kanye nezingxenye ezincane kwenziwa kangcono kakhulu. Lokhu kuzosiza ukugcina izinga eliphezulu lezinqubo futhi kulawulwe ukumuncwa nokonakala kwamafutha. (Sincoma nokufunda ngezici zokudla lapho umisa umzimba).
Uhlu lokudla
Yize ukudla kokumisa kufanele kufake phakathi amaprotheni, amafutha, kanye ne-carbohydrate, kusafanele ukukhumbula ukuthi, ngezinga elikhulu, indlela yokudla yomisa umzimba wamantombazane kufanele isaqukethe amaprotheni. Ama-carbohydrate akhuthazwa kuphela kancane futhi ngobuningi obulinganiselwe.
Okubalwe ngezansi kunconywe ukudla okomisa umzimba wakho, ikakhulukazi uma uchitha isikhathi esiningi ekhaya. Ngenxa yabo, inqubo yokushisa amafutha izosebenza kahle ngangokunokwenzeka. Ukuze kube lula, yonke imikhiqizo ihlukaniswe ngamaqembu.
Ukudla ongakudla ngokuphepha
- Inyama: i-turkey, isifuba senkukhu, inyama yenkomo, inyama yenkomo, iwundlu, unogwaja, i-nutria.
- Zonke izinhlanzi, kufaka phakathi umfula nolwandle.
- Noma yimiphi imifino ngaphandle kwamazambane nemidumba.
- I-cottage shizi enamafutha aphansi, ubisi, iyogathi ne-kefir.
- Ushizi we-Tofu.
- Ukudla kwasolwandle.
- Imifino.
- Umhlophe weqanda.
Imikhiqizo ekhawulelwe
- Amazambane abilisiwe noma abhakiwe ekhasini.
- I-pasta yengqolowa ye-Durum.
- Amabele.
- Amantongomane.
- Izithelo ezomile.
- Izithelo.
- Amajikijolo.
- Ushizi onamafutha amancane.
- Isikhuphasha seqanda.
- Imidumba.
- Isinkwa sikakolweni sonke.
Imikhiqizo ayinconyiwe
- Isinkwa esimhlophe.
- Imikhiqizo kafulawa.
- Amaswidi.
- I-pasta kakolweni ethambile.
- Imayonnaise.
- Ukudla okusemathinini.
- Imikhiqizo ebhemayo.
- Amasoseji.
- Ushizi osetshenzisiwe.
Uhlelo lokudla lwenyanga
Lolu hlelo lwenzelwe isisindo esimaphakathi esingaba ngama-80 kg. Uma isisindo sakho singaphezu kwalokho, mane ukhuphule izinga lokudla ngesilinganiso esingu-10% kuyo yonke i-10 kg yesisindo somzimba. Ukuze uthole isisindo esiphansi, nciphisa ama-calories ngendlela efanayo.
Ukushintshaniswa kwama-carbohydrate nezinsuku ezinama-carb aphansi kusiza ukukhuthaza inqubo ye-metabolic nokuvimbela "ukushisa" kwesisindo semisipha.
Ngakho-ke, uma unentshisekelo yokomisa umzimba wamantombazane njengenye yezindlela eziphumelela kakhulu zokuthola ukwakheka okuphelele kosizo - imenyu yenyanga esiyinikeza ngezansi izokusiza ukufeza umphumela oyifunayo ngokushesha. Kodwa khumbula - lokhu kungenzeka kuphela ngokuhambisana nokuzivocavoca okukhethekile.
| Isidlo sokuqala | Isidlo sesibili | Isidlo sesithathu | Isidlo sesi-4 | Isidlo sesi-5 | Isidlo sesi-6 | |
| 1 usuku | i-cottage shizi enamafutha aphansi - 200 g 2 izithelo ozikhethele | inkukhu yenkukhu - 200 g irayisi - 50 g isaladi yemifino entsha namafutha omnqumo | inyama kanogwaja - 100 g 5 amaqanda abamhlophe 2 amazambane amajakhethi | i-turkey ebhakiwe - 150 g 100 g we-buckwheat 1 utamatisi | inkukhu yenkukhu - 100 g ingilazi yejusi esanda kufinywa | inyama yenkomo ebilisiwe - 100 g isixha semifino |
| Izinsuku ezingu-2-3 | Amaqanda ama-5 angenazo izikhupha i-cottage shizi enamafutha aphansi - 100 g 1 ubhamubhamu | inhlanzi emhlophe ebhakwe - 150 g irayisi elibomvu elibilisiwe - 100 g imifino - 100 g | inhlanzi ebomvu ebilisiwe, nejusi kalamula - 100 g 1 utamatisi | 1% iyogathi - 100 g 1 ubhamubhamu Amaqanda abilisiwe ama-8 ngaphandle kwezikhupha | inhlanzi ebhakiwe - 150 g isaladi yemifino ngamafutha omnqumo | izithelo isaladi |
| Usuku 4 | itiye eliluhlaza ngaphandle koshukela 1 iwolintshi i-omelet kusuka kumaprotheni ama-3 kanye ne-yolk eyodwa | i-aphula elilodwa iphesenti elilodwa cottage shizi - 100% | inyama ebilisiwe ye-turkey - 150 g Amaqanda ama-2 aluhlaza noma abilisiwe Irayisi elinsundu - 100 g | inhlanzi - 150 g 1 iwolintshi ukholifulawa obilisiwe - 150 g | 1-% cottage shizi - 100 g Ubhanana o-1 | 2 ama-walnuts Ama-alimondi ayi-10 20 g wembewu yamathanga |
| Usuku 5-6 | 100 g oatmeal nobisi ingilazi yejusi esanda kufinywa | ibele lezinkukhu elibilisiwe - 100 g Iphalishi le-buckwheat ngaphandle kwamafutha - 100 g 1 utamatisi | 200 g we-cottage shizi engenamafutha | Izinkukhu ezibhakiwe - 100 g isaladi yemifino igqoke ujusi kalamula | inyama yenkomo ebilisiwe - 100 g imifino | 20 g wembewu yamathanga |
| 7-30 usuku | Phinda kusukela ngosuku lokuqala kuya kolwesithupha | Phinda kusukela ngosuku lokuqala kuya kolwesithupha | Phinda kusukela ngosuku lokuqala kuya kolwesithupha | Phinda kusukela ngosuku lokuqala kuya kolwesithupha | Phinda kusukela ngosuku lokuqala kuya kolwesithupha | Phinda kusukela ngosuku lokuqala kuya kolwesithupha |
Ungalanda futhi, uma kunesidingo, phrinta uhlelo olulandela isixhumanisi.
Imenyu yesonto lapho yomiswa
Le menyu yokumisa umzimba yamantombazane masonto onke, ehlelwe nsuku zonke, yenzelwe umsubathi onesisindo esingu-50-65 kg. Uma unesisindo esingaphezulu, engeza ukudla kwakho okuphelele cishe ngo-5-7% kuyo yonke isisindo esiyishumi kg. Isikhathi sokudla cishe amasonto ama-4-8. Inganwetshwa ifike kumaviki ayi-12 uma kunesidingo. Lo ngumdwebo onolaka futhi imikhiqizo ingashintshwa. Isibonelo, isifuba senkukhu singashintshwa nge-veal, notamatisi nge-pepper pepper.
| UMsombuluko | NgoLwesibili | NgoLwesithathu | ULwesine | ULwesihlanu | NgoMgqibelo | NgeSonto | |
| Ukwamukelwa kokuqala | 50 g oatmeal Izingwejeje ezi-3 1 isikhuphasha itiye | ingilazi yobisi olushelelayo 50 g oatmeal Izingwejeje ezi-3 | Izingcezu ezi-2 zesinkwa esiphelele senhlamvu 150 g izinhlanzi | 2 izinkomishi ubisi Ama-100 g ama-flakes ommbila | Izingwejeje ezi-4 1 isikhuphasha Izingcezu ezi-2 zesinkwa esiphelele senhlamvu uhhafu wekotapeya | Izingcezu ezi-2 zesinkwa samantongomane Izingwejeje ezi-3 | 2 izinkomishi ubisi 50 g oatmeal |
| Ukwamukelwa okwesibili | Izingwejeje ezi-3 50 g uphizi oluhlaza Izingwejeje ezi-3 | Izingcezu ezi-2 zesinkwa esiphelele senhlamvu 150 g inyama ye-turkey | Izingwejeje ezi-3 Ubhanana o-2 | idlanzana lamantongomane Ubhanana o-2 | 100 g we-cottage shizi onamafutha aphansi Ubhanana o-1 1 i-apula | 150 g isaladi lokudla kwasolwandle 1 iwolintshi | 100 g webele lenkukhu ucezu lwesinkwa sokudla okusanhlamvu ibhanana i-apula |
| Ukwamukelwa okwesithathu | 50 g we-buckwheat obilisiwe 150 g inkukhu yesikhumba | Izingcezu ezi-2 zesinkwa esiphelele senhlamvu 100 g tofu inkomishi yekhofi | 150 g webele lenkukhu isaladi yemifino 50 g welayisi onsundu | 150 g inyama yemvu isaladi yemifino 50 g durum ufulawa spaghetti | 150 g amazambane abhakiwe 100 g izinhlanzi 100 g i-broccoli | 50 g iphalishi le-buckwheat 100 g inyama yemvu isanqante iyisitshulu | 100 g amazambane abhakiwe 100 g izinhlanzi ezibomvu utamatisi |
| 4 ukwamukela | iprotheni ye-casein izithelo ezomisiwe | akukho ukuqeqeshwa | iprotheni ye-casein Ubhanana o-1 1 i-apula | akukho ukuqeqeshwa | iprotheni ye-casein izithelo ezomisiwe | akukho ukuqeqeshwa | akukho ukuqeqeshwa |
| Ukwamukela 5 | 150 g izinhlanzi ezibomvu Isaladi Yemifino | isaladi yemifino 100 g imfanzi | I-150 g yefillet yenkukhu enemifino ethosiwe | I-yogurt engu-300 ml ucezu lwethanga elibhakiwe 100 g wezinhlanzi zasolwandle eziyizitshulu | 150 g turkey ebilisiwe isaladi yemifino | idlanzana lamantongomane idlanzana lezithelo ezomisiwe | I-yogurt engu-300 g Ubhanana o-2 |
| Ukwamukelwa kwe-6 | 100 g we-cottage shizi ongenamafutha idlanzana lamajikijolo | Izingwejeje ezi-3 | 100 g we-cottage shizi onamafutha aphansi idlanzana lamajikijolo | 100 g we-cottage shizi ongenamafutha idlanzana lamajikijolo | 2 izinkomishi ezinamafutha aphansi kefir Izipuni ezimbili ze-bran | 2 izinkomishi ubisi olunamafutha aphansi idlanzana lamajikijolo | isaladi yemifino Imfanzi eyi-100 |
Ungalanda imenyu yesonto lapha.
Njengoba ukwazi ukubona, ukomisa umzimba wamantombazane usuku ngalunye kunikezela ngokudla okuhlukile okulinganiselayo. Le yimfihlo yokuphumelela kwalolu hlobo lokwehlisa isisindo.
Kungenzeka yini "ukoma" ngesonto?
Ukomisa masinyane kude kunendlela enempilo nenempilo yokwenza umzimba wakho ube sesimweni. Lokhu kwehla kwesisindo ngokushesha kuzodala ukucindezeleka emzimbeni futhi kukuvuse "ekuqongeleleni" izinqolobane. Ngakho-ke umphumela uzoba sobala, kepha ube wesikhashana. Kodwa-ke, ezimweni lapho kuphuthuma ukuthola umphumela, ukudla okukhethekile kwe-buckwheat yokomisa umzimba kumantombazane kungasiza.
Ingqikithi yayo ilaconic ngokweqile. Izinsuku ezinhlanu, ungadla iphalishi le-buckwheat kuphela, ubiliswe emanzini ngaphandle kwamafutha nosawoti. Awukwazi ukudla noma yini enye. Inzuzo enkulu yale ndlela ukuthi, ngaphandle kokungabikho kwemikhawulo enanini le-buckwheat, awukwazi ukuyidla kakhulu, ngayo yonke isifiso. Futhi, uma unikezwe izakhiwo zayo, ngeke ube nezinkinga ngesisu noma ngomgudu wamathumbu ngalesi sikhathi.
Imibuzo edumile mayelana nokomiswa
Kunezinganekwane eziningi ezungeze ukomiswa nezindlela zalo, imininingwane engathembekile futhi enobungozi obala empilweni. Sizamile kule block ukuphikisa okuvame kakhulu kubo.
| Imibuzo | Izimpendulo |
| Yini eyomiswa komzimba yamantombazane? | Njengomthetho, abesifazane ababambe iqhaza ngokomsebenzi wokuqina, ukwakha umzimba neminye imidlalo lapho kubalulekile ukukhombisa ubuhle bemisipha basebenzise ukomisa. Bakwenza lokhu ngaphambi komncintiswano ukuze baqhubeke nokugcizelela ukukhululeka komzimba. Kepha futhi, muva nje, ukomisa esikhundleni sokudla okujwayelekile kuqale ukusetshenziswa ngamantombazane ajwayelekile afuna ukususa amafutha omzimba amaningi. Ochwepheshe batusa kakhulu ukwenza lokhu, ukuze ungalimazi umzimba. |
| Ngingakuhlanganisa ukudla okuningana kube okukodwa uma ngiphuthelwe okunye? | Cha. Okuqukethwe kwekhalori kufanele kube ngokwesilinganiso sama-200-300 kcal, kepha kunoma yikuphi okungaphezu kwama-500 kcal. Ngoba umzimba awukwazi ukumunca okuningi ngasikhathi. Ngakho-ke, noma yini engaphezulu kwalo mngcele "izoguqulwa" ibe ngamafutha omzimba. |
| Ukuze ukomisa kube ngempumelelo ngangokunokwenzeka, kufanele uqede ngokuphelele ama-carbohydrate. Ingabe kuliqiniso? | Lokhu ngumbono oyiphutha. Uma engekho ama-carbohydrate, izinqubo ze-metabolic zizokwehla, ngaphezu kwalokho, ukubhujiswa kwezicubu zemisipha kungaqala. Ngaphezu kwalokho, kugcwele ukuthuthukiswa ketoacidosis. |
| Ingabe ukomisa kuyingozi empilweni? | Ukulungisa, ukoma kancane kancane akunabungozi kumuntu ophilile. It is contraindicated kuphela kubantu abanezinkinga zamanyikwe, isibindi kanye nomgudu wamathumbu. |
| Yini indlela engcono kakhulu yokumisa intombazane? | Okuhamba phambili yindlela ephelele ebandakanya ukuqeqeshwa, ukudla kwezemidlalo nokudla okukhethekile. |
| Intombazane ingalahlekelwa ngamakhilogremu amangaki ngesonto lokomisa? | Kuya ngenani lamafutha agcinwe ekuqaleni, ukuqina koqeqesho, kanye nokudla. Imvamisa kusuka ku-0.5 kuye ku-1.5 kg. Uma isisindo sisuka ngokushesha, khona-ke lokhu kuyisiginali yokwandisa inani lama-carbohydrate ekudleni. Ngoba lolu hlobo lokwehlisa isisindo alunampilo. |
| Ngingoma yini ezinsukwini ezi-5? | Kungenzeka, kepha lo mphumela uzoba wesikhashana, ngaphezu kwalokho, ungaba yingozi empilweni. |
| Ungahlala isikhathi eside kangakanani ukomisa ngaphandle kokulimaza impilo? | Ngenxa yezici ze-metabolism, isikhathi sokoma okunempilo kwamantombazane sifinyelela emasontweni ayi-12, kuyilapho amasonto ayi-8 anele abesilisa. Ezinyangeni ezilandelayo ngemuva kokumiswa, udinga ukulungisa njalo nokugcina umphumela otholakele, ngaphandle kwalokho ubukhulu bemisipha bungashintsha masinyane kungqimba lwamafutha. |
Ungakhohlwa ukuthi i-90% yempumelelo yakho yokumisa incike ekudleni okufanele. Futhi ukomiswa okunempilo akukwazi ukushesha. Le yinqubo ekhandlayo futhi edla isikhathi. Kepha ekugcineni, ungabonisa ngokuphepha hhayi kuphela umzimba wakho omile ngokuphelele futhi obekiwe, kepha futhi ngamandla.
