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Ukuba uxakekile ukrola i-abs yakho ngokujija, ii-crunches kunye nokubamba okungagungqiyo ekwakheni izihlunu ezomeleleyo ngaphandle kokugxila ekutyeni kwe-abs, ke akunakufane ufikelele kwinjongo yakho. Ukufezekisa ukujongwa okutshiweyo kunye nebhodi yokuhlamba, kuya kufuneka uphinde ulandele ukutya okufanelekileyo. Makhe sibone ukuba kukutya okungakanani.
Yintoni i-Abs yokutya?
Eyona njongo iphambili yokutya kwe-ABS kukucaba isisu sakho kunye nokwenza ukuba unciphise umzimba. Ukutya kwe-abs kwakhiwe ngokutya okunezakha-mzimba ezili-12 ekucingelwa ukuba kunika zonke iivithamini, iiminerali kunye nefayibha umzimba wakho ofuna ukuba uphile. Ikwanceda ekwakheni izihlunu ezinamafutha kwaye utshise amanqatha omzimba.
Ukwenza ukhetho olusempilweni linyathelo lokuqala ekudaleni i-abs ekrazukileyo kodwa, kwangaxeshanye, ukutya kwakho ikhalori kufuneka kube kwinqanaba. Ke, ukulandela izikhokelo ezithile ze-ABS yokutya kuya kukuvumela ukuba ufezekise i-abs ekrazukileyo kwaye kukwenze ukunciphisa umzimba.
Funda ukuze wazi izikhokelo zendlela yokutya kwabasetyhini nabasetyhini.
1. Yitya izidlo ezihlanu okanye ezithandathu ngosuku
Baninzi abantu abasadlayo izidlo ezibini ukuya kwezintathu ezinkulu mihla le kwaye bahlala bephela bengatyi nto kangangeeyure. Ngokuqinisekileyo oku kunokukwenza ulahlekelwe ngumzimba kunye namafutha kodwa, awungekhe uqeqeshe umzimba wakho ngokutshisa amanqatha ngokufanelekileyo ekulawuleni ubunzima.
Ukutya ukutya okusempilweni okanye ukutya okutyayo qho kwiiyure ezintathu ngemini kuya kuzinzisa amanqanaba eswekile yegazi lakho, kubonelele ngezondlo ezaneleyo emzimbeni kwaye kuncede ekulawuleni ukuthanda ukutya okungafunekiyo kweelekese kunye namafutha. Oku kuya kukhokelela kugcino lwe-glycogen ngakumbi kwisibindi nakwizihlunu zemisipha.
Ukujongeka unciphile kwaye wakhe i-abs yakho ekrazukileyo, kufuneka utye rhoqo kwaye ishedyuli inokuba yinto enje:
Isidlo sakusasa-8 am
Isidlo - 11 am
Isidlo sasemini-1 emva kwemini
I-snack-4 pm
Isidlo sangokuhlwa-6 emva kwemini
I-snack-8 pm
2. Musa Ukuhlala Ulambile
Ngexesha umzimba womntu usayina ukuba ufuna izakhamzimba, uya kuba sele uhluthwe zona. Ukuthintela oku, yitya ngaphambi kokuba indlala ihlasele umzimba wakho. Unokuba neglasi yeprotein shake kunye nebhanana okanye iprotein bar eneswekile encinci.
Uninzi lwale ncwadi: Iingcebiso ezi-6 ezilula kodwa eziSebenzayo zokuLawula iNdlala yakho
3. Yeka ukubala kweekhalori
Sukubala iikhalori zakho njengoko ziya kukwenza ulahlekelwe kukugxila kunye nenkuthazo. Ngokophando olwenziwe liSebe lezoLimo e-US, amadoda abuzwa ukuba atye ntoni kwaye ayijonga ukuba ayinyani na. Kutyhilwe ukuba amadoda aneminyaka yobudala esuka kuma-25 ukuya kwangama-50 ayesitya kabini amanqatha, iinkozo kunye neelekese abazithelekelelayo.
Ke, ukuba utya izidlo ezithandathu ezilinganiselweyo yonke imihla, uya kuba nakho ukulawula izabelo zakho ngokusebenzisa ifayibha kunye neprotheni.
4. Nciphisa ukufunxwa kotywala
Iziselo ezinxilisayo zongeza iikhalori emzimbeni wakho ongazifuniyo xa ulandela ukutya okungafunekiyo. Ezi khalori etywaleni ziikhalori ezingenanto eziza kukwenza utye ngakumbi kwaye zikhuthaze umzimba wakho ukuba utshise amanqatha amancinci. Ke, ngandlela thile, kukhokelela ekugcinweni kwamanqatha emzimbeni.
5. Yenza ezi Superfoods zibe kukutya okutyayo
Ukutya okungafunekiyo kuya kukuvumela ukuba ugxile kwiintlobo ezimbalwa zokutya ukuhlangabezana neemfuno zakho ezingundoqo zesondlo. Oku kutya kubandakanya amandongomane, iimbotyi kunye nemidumba, imifuno eluhlaza, iimveliso zobisi, i-oatmeal ekhawulezileyo, amaqanda, inyama engenamafutha, ibhotolo yamandongomane, ioyile yomnquma, izonka eziziinkozo kunye neenkozo, ipowder yomgubo kunye namaqunube. Ukudibanisa ezi superfoods kwisidlo sakho kuya kuyanelisa iminqweno yakho kunye neencasa zokungcamla.
6. Amandla Esidlo ngasinye NgeProteni
Zingaphi iiprothini omele uzitye ngosuku? Umntu osebenzayo kwaye oqeqesha rhoqo ufuna i-0.8-1 g yeeprotheyini ngeponti nganye yesisindo somzimba esaneleyo ekufumaneni izihlunu nasekulahlekelweni ngamanqatha. Kwakhona, iiprotein zonyusa izinga lokucolwa komzimba. Ke, faka ukutya okutyebileyo kwiprotein njengenkukhu, iturkey, kunye neqanda elimhlophe ekudleni kwakho. Kwaye imifuno elandela ukutya okungafunekiyo kufuneka ibandakanye ukutya kweprotein okunje ngerayisi emdaka, itshizi yecottage, isoya, iimbotyi kunye nemidumba.
7. Sela iSmoothies rhoqo
Cinga ukwenza i-smoothies yakho kunye ne-superfoods yokutya kwe-abs. Ezi smoothies zinokusebenza njengokutshintsha indawo yokutya kunye nokutya okunesondlo ngokunjalo. Ukwenza i-smoothies kuya konga ixesha lakho, kukugcwalise ngenxa yobukho befayibha kwaye ewe, kuya kuyanelisa iminqweno yakho emnandi xa udibanisa amaqunube okanye ibhotolo yamandongomane.
Uninzi Lufundwe: I-Smoothies ezi-10 eziGqwesileyo zaMandla
8. Yitya iiCarbohydrate ezintsonkothileyo
Ubuninzi kwii-carbohydrate ezinzima ezivela kukutya okufana neetapile, ipasta, irayisi emdaka kunye nemifuno. Njengomthetho, akufuneki utye ngaphezulu kwe-2 ukuya kwi-3 g yeecarbohydrate ngeponti yesisindo somzimba.
Kwakhona kubalulekile ukwahlula inani elilinganayo lee carbs kwisidlo sakho ngasinye.
9. Sela amanzi amaninzi
Amanzi abalulekile kwimetabolism yee-carbohydrate kunye neeproteni. Ukuba umzimba wakho awufumani manzi kwimizamo yakho yoqeqesho iya kusokola. Ngokwolindixesha wePhysics of Sport and Exercise, umzimba awukwazi ukuhambisa iiamino acid kwizihlunu zemisipha ngaphandle kwamanzi ngokwaneleyo.
Ke, sukulinda de ube unxaniwe nanjengoko lo ngumqondiso wokuba umzimba wakho uphelelwe ngamanzi emzimbeni.
Okufundwa kakhulu: IziBonelelo ezi-10 eziMangalisayo zezeMpilo zaManzi aManzi aBengezelayo
Yabelana eli nqaku!
