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Kuyabonakala ukuba uninzi lwabantu namhlanje lubaleka ngasemva lokwehla kobunzima ukuze lufumane ubume bomzimba obunqwenelekayo. Kukho amanqaku amaninzi malunga nokuba unganciphisa njani ubunzima, ukutya okutya, kunye nabagxeki bokutya kunye nabadli bezidlo bathatha inxaxheba ekuncedeni abantu ukuba balwe nokukhuluphala.
Kodwa abanye abantu babhityile kakhulu ukuba bajongeke bebahle. Omabini la madoda kunye nabasetyhini abaphantsi komzimba baneentloni zokuphuma baye esidlangalaleni. Aba bantu baziva ngathi abanakuze bakhethelwe iseshoni yokuzivocavoca ngenxa yobunzima babo.
Phantsi kweemeko ezinjalo, kubalulekile ukuba abantu ababhityileyo bathathe 'izidlo ezi-6 ngosuku' nazo zonke izakha mzimba ezibalulekileyo. Ukusela kuphela iprotein shake okanye amandla okomeleza ayizukunceda ekufumaneni ubunzima.
Ukutya okufanelekileyo ngokufanelekileyo ngokwaneleyo. Ke lungiselela itshathi yokutya equlathe izidlo ezi-6 ngosuku ukuzuza ubunzima.
Phawula: Njengokulahleka kobunzima, ukufumana ubunzima ngokulinganayo kudla ixesha. Ayizukwenzeka ngokukhawuleza. Ke, umntu kufuneka azigcine ekhuthazekile ukuba athathe le nkqubo inde kwaye alandele indlela yokufumana ubunzima rhoqo ukuze abone isibonelelo esisebenzayo ekuhambeni kwexesha.
Ukunikwa apha ngezantsi zezinye zezinto ekufuneka zibandakanyiwe kwinkqubo yakho yemihla ngemihla yokufumana ubunzima.
Itshathi yokutya isidlo esi-6 yokuZuza ubunzima
Nalu uluhlu lwezinto ezithile kunye namaxesha, anokukunceda ekutholeni ubunzima.
• Vuka kusasa kwaye uthathe ikomityi yeti okanye ikofu eneswekile kunye nobisi olunamafutha apheleleyo phambi kwesidlo sakusasa phakathi kwentsimbi yesi-7-8 kusasa.
• Yenza isidlo sakusasa phakathi ko-8-9 ekuseni. Ukuba nesidlo sakusasa esisempilweni, unokuba nezilayi ezibini zesonka esineenkozo ezininzi kunye nebhotolo okanye itshizi kunye neqanda elibilisiweyo, kunye nejusi yeziqhamo. Unako nokuba nesitya se-oats, iicereals, okanye ii-cornflakes, okanye ube ne-upma, poha, okanye daliya khichdi ngokokuthanda kwakho. Abanye abantu banokuba ne-paratha okanye i-chapatti efakwe isitya semifuno (encinci enamafutha kunye neoyile).
• Ngexesha lokutya okuphakathi kwasekuseni phakathi kwe-10-11 AM, unganeglasi yobisi olunamafutha apheleleyo okanye isiselo sempilo njengeprotey ye-whey.
• Yiba nesidlo sasemini phakathi ko-12.30-1.30 PM. Kwisidlo sakho sasemini, unokuba ne-chapati ezimbini kunye nesitya esincinci serayisi okanye unexabiso elaneleyo lazo. Yongeza iimpuphu njengayo nayiphi na into oyikhethileyo, kunye nekhari yemifuno. Unokongeza iziqwenga ezibini zenkukhu ebilisiweyo, iqanda, intlanzi, okanye ipaneli, ngokokukhetha kwakho.
Yiba nesixa esaneleyo sesaladi esiquka itumato, ikhaphetshu, ikhukhamba, iminqathe, njalo njalo. Okokugqibela, yongeza isitya seyogathi kwisidlo sakho.
• Ngokuhlwa izimuncumuncu zingabandakanya isandwich ye veg enesisa samasi okanye imayonnaise, okanye ube nesitya semifuno okanye isuphu yenkukhu phakathi ko 5.30-6.30 PM.
• Yiba nesidlo sangokuhlwa phakathi ko-8.30-9.30 PM. Imenyu yesidlo sangokuhlwa inokufana nesidlo sasemini, kodwa kungcono ukunqanda irayisi ebusuku. Unokuba ne-burger, i-pizza, okanye ipasta ngamanye amaxesha kwisidlo sangokuhlwa.
• Phambi kwexesha lokulala, yiba neglasi yobisi phakathi ko-10: 30-11 PM.
Ke, la ngamanyathelo ambalwa onokuthi ufumane ubunzima bomzimba onokubakho. Kodwa khumbula ukuba ngaphandle kwezi, umzimba wakho ufuna ukulala ngokwaneleyo.
Zama ukukhulula ingqondo yakho, susa uxinzelelo kunye noxinzelelo, kwaye ulandele 'isicwangciso sokutya sokutya esi-6' ukufumana imilo yomzimba oyifunayo.
1. Faka iiKhalori kwisidlo sakho
Ukuze ufumane ubunzima, kubalulekile ukuba ukutya ukutya equlathe inani eliphezulu calories. Kucetyiswa ukuba ubuncinci beekhalori ezingama-250 ngosuku ziyafuneka ukutyeba. Ukwenza oku, kuya kufuneka utye isixa esaneleyo senyama, iipulse, iziqhamo ezomileyo, isonka, ukutya okuziinkozo, amandongomane kunye nerayisi.
Kubalulekile ukuba nokutya okusempilweni kodwa ungongezi i-cholesterol emzimbeni. Ke, kuya kufuneka ubenesixa esaneleyo semifuno eluhlaza enjengespinatshi, ithanga, ibroccoli, iminqathe, ikhaphetshu, iimbotyi kunye nesitshalo seqanda.
Yongeza inani elaneleyo leoyile kwi-saladi eluhlaza. Unokongeza inyama ebomvu ebomvu kodwa ngesixa esilinganiselweyo. Ngaphandle koko, yiba nemveliso yobisi enekhalori ephezulu kwindlela otya ngayo rhoqo.
2.Yandisa Inani Lezidlo
Ukufumana ubunzima obufanelekileyo, kubalulekile ukuba umntu atye izidlo ezi-6 ngosuku. Kuya kufuneka abe nezidlo ezikhulu ezi-3 zesidlo sakusasa, isidlo sasemini, kunye nesangokuhlwa, kunye ne-3 encinci yokutya okuncinci.
Ukuqala kosuku, i-motto yakho kufuneka ibe kukutya ukutya okunempilo kodwa okunesondlo kwiikhalori eziphezulu, ukuze unike ubunzima. Ngale nto, ungaqala usuku lwakho ngesonka esine-toasted ngebhotolo okanye itshizi, kunye nesitya sokutya kunye neziqhamo / incindi yeziqhamo.
Ukutya okulula kwasekuseni, unokuba nesandwich kunye netshizi kunye nemifuno, okanye isaladi eneekhalori eziphezulu kunye nenyama ebomvu, okanye amandongomane. Nokuba ungongeza ezinye iintlango ezinjenge-ayisi khrim ekudleni kwakho.
Kanye kwithuba elithile, unokuba ne-pizza, i-burger, iikeyiki, okanye iikeyiki zokunandipha iincasa zakho. Ukutya rhoqo ukutya kunceda ukugcina amandla akho emzimbeni kunye nokuphepha ukugcina amanqatha.
3. Iiproteni eziPhakamileyo kunye neeKhalori
Xa umntu ejonge phambili ekufumaneni ubunzima bomzimba obukhulu, kufuneka abe nokutya okuqulathe isixa esikhulu seprotein kunye neekhalori. Ngenxa yoku, kufuneka afake iimpuphu, inkukhu, iqanda, inyama, intlanzi, inyama engacacanga, kunye neemveliso zobisi ekudleni kwakhe.
Unokuba neentlanzi ezinje nge-mackerel kunye ne-tuna yokufumana ubunzima. Ukuba nenani elaneleyo leprotheni kuya kusebenza njengendawo yokwakha izihlunu zakho. Kuya kufuneka ukhumbule ukuba ubukeka ulungile kwaye ungatyebanga.
4. Amafutha asempilweni
Xa ucinga ukufumana ubunzima, kulungile ukuba nenani elithile lokutya okunamafutha kodwa ungaligqithisi. Kuya kufuneka utye amanqatha elungileyo abangela ukukhula kwezihlunu, womeleze, kwaye wandise imveliso ye testosterone.
Ukutya okuqulethwe ngamanqatha njenge salmon, amandongomane, ioyile yeflakisi, imifuno eluhlaza eluhlaza, ioyile yeavokhado, njl. Ikwangumthombo olungileyo we-omega-3 kunye ne-omega-6 fatty acids.
5. Isongezelelo sokufumana ubunzima
Ngaphandle kokutya oku-6 ngosuku okuqukethe inani eliphezulu lekhalori kunye neprotheni, unokubandakanya ukuzuza ubunzima ekutyeni kwakho. Enye yezi zongezo 'Whey protein' ifumaneka ngokubanzi kwimarike njengemveliso yokufumana ubunzima. Kuya kufuneka wonge inani elaneleyo leproteyini yeglasi kwiglasi yobisi olupheleleyo lwekhrimu kwaye unayo yonke imihla ukufumana iziphumo ezingcono.
Ngaphandle kokutya ukutya okunesondlo, unokwenza i-yoga kunye nokuzilolonga ukuze ufumane ubunzima. I-Yoga yindlela yenkulungwane ubudala enezibonelelo ezininzi zempilo emzimbeni wethu. Ukuze utyebe ngoncedo lweyoga, kufuneka wenze iSarvangasana yokulinganisa ubunzima ngokuhambelana nobudala bakho nokuphakama.
Unokwenza iPawanmuktasana ukunciphisa iingxaki zesisu kunye nokunyusa umdla wokutya. Ngaphandle koku, iVajrasana iyanceda ekufumaneni izihlunu.
Ukuzivocavoca kuluncedo ekuncedeni ukuba ufumane ubunzima bomzimba. Bayanceda ukongeza ubunzima kunye nokwaphula amanqatha omzimba agciniweyo. Kule nto, unokufumana umatshini wokushicilela umlenze, ii-curls zengalo, ii-crunches ezinobunzima, ukunyuka kwecala osecaleni, kunye nezinye ezininzi.
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Ukutya oku-11 kokutya kwisidlo seKetogenic
