Umntu one-BMI (i-body mass index) engaphantsi kwe-18.5 uthathwa ngokuba ungaphantsi kobunzima bomzimba ngokwemigangatho ebekwe nguMbutho wezeMpilo weHlabathi. Kukho uluhlu lweemeko zonyango ezinokubangela ukunciphisa umzimba, eyona nto ixhaphakileyo, umhlaza, isifo seswekile, usulelo, iingxaki ze-thyroid, ukuphazamiseka kokutya kunye nokunye. Ngaphambi kokuya kwisidlo esisisigxina sokufumana ubunzima kubalulekile ukudibana nodokotela wakho.
Kuphela emva kokuchonga isizathu esivakalayo sokuphulukana nobunzima bakho ungaqala ukutya ukutya ukunyusa ubunzima bakho. Kwiimeko ezininzi, oogqirha ngokwabo baya kukuthumela kwingcali yezondlo eza kumisela a ukutya kokufumana ubunzima , ukugcina engqondweni yakho ukutya okufumana ubunzima. Ukuba ujonge ukubeka ii-kilos ngendlela enempilo ekhaya, nalu uluhlu olugciniweyo lokutya onokuthi ulongeze kwisidlo sakho imihla ngemihla.
Nye. Ukutya Ukufumana Ubunzima - Amafutha aphilileyo
Mbini. Ukutya kokufumana ubunzima-Itshokholethi emnyama
3. Itshizi yokufumana ubunzima
Isine. Iiavokhado kukutya kwakho kwemihla ngemihla
5. Iibhari zeCereal Snack
6. ISalmon kukutya okuFantastic
7. Umthombo weProtheyini - Inyama eBomvu
8. Ukufumana Ubunzima Ukutya - Iitapile
9. Umxube weeVithamini - ubisi
10. Isonka esipheleleyo
Shumi elinanye. Ukutya kokufumana ubunzima - FAQs
Ukutya Ukufumana Ubunzima - Amafutha aphilileyo
Utyebile ngeekhalori , iioli ezinempilo kunye namafutha afana neoli yeoli, ioli yeeavokhado kunye ioli yekhokhonathi Ziinketho ezilungileyo zokongeza kwisondlo sakho sokufumana ubunzima. Ukongeza icephe leoli kwisidlo sakho semihla ngemihla kunokongeza malunga ne-135 calories!
Ingcebiso: Gcoba i-fry enempilo usebenzisa ioyile yeeavokhado okanye utshize ioyile yomnquma kwiisaladi zakho.
Ukutya kokufumana ubunzima-Itshokholethi emnyama
Ayikuncedi nje itshokholethi emnyama tyeba kodwa ikwabonelela ngedosi enempilo ye-antioxidants, i-fiber kunye nezondlo. I-100 gm ibha yetshokolethi ineekhalori ezimalunga nama-550. Itshokholethi emnyama Kwaziwa ngokuvuselela ukuveliswa kwee-endorphins kunye ne-serotonin ekhuthaza iimvakalelo zolonwabo kunye nolonwabo.
Ingcebiso: Gcoba intwana yetshokholethi xa usexesheni lakho ukuze uphakamise umoya wakho.
Itshizi yokufumana ubunzima
A fabulous umthombo weprotheyini kwaye amafutha enempilo , Itshizi lukhetho olukhulu lokongeza kubunzima bakho bokutya njengoko inika i-punch yencasa ekutyeni nayo. I-Cheese iqulethe malunga ne-110 yeekhalori kwi-ounce nganye kunye ne-8 grams yeprotheni.
Ingcebiso: Fafaza i-cheese shavings kwisonka sengqolowa esipheleleyo kunye ne-oven-bhaka ukuze ufumane i-snack enempilo.
Iiavokhado kukutya kwakho kwemihla ngemihla
Ininzi kwiiminerali, iivithamini, amafutha enempilo kunye neekhalori, iavokhado enye ubukhulu becala ineekhalori ezingama-320, iigram ezili-17 zefiber kunye neegram ezingama-30 zamafutha. I-Avocado smoothies sisishwamshwam esimnandi nesisempilweni onokuthi usifake kweyakho ukutya okunempilo ukufumana ubunzima . Iavokhado kwithowusti yengqolowa echetyiweyo ye-feta cheese lolunye ukhetho olumnandi kakhulu onokuthi ulufake kwisitya sakho. ukutya kwemihla ngemihla .
Ingcebiso: Yongeza ibhanana kunye nobisi kwipulp yeavokhado. Hlanganisa kunye nesmoothie emnandi.
Iibhari zeCereal Snack
Imivalo ye-cereal snack efana ne-oats, igranola, i-bran kunye ne-multigrain inomxholo ophezulu we-carb kunye nomxholo ophantsi weswekile, nto leyo eyenza ukuba ibe lukhetho olunempilo ubunzima ngokukhawuleza . Kuphephe ukutya i-snack ye-cereal imivalo enenkozo esulungekileyo okanye iswekile eyongeziweyo.
Ingcebiso: Yenza eyakho imivalo yegranola ngokubetha iicereal, itshokolethi chips, njl.
ISalmon kukutya okuFantastic
Epakishwe ngamafutha anempilo kunye neprotheni, i-salmon kukutya okumnandi okutyayo ukuba ujonge ukubeka iikhilogram. Fumana ubunzima ngendlela enempilo ngokutya okutyebileyo kwi-mega-3 fatty acids eyandisa impilo kwaye igcina intlaninge yezifo kwindawo. I-fillet ye-6-ounce ye-salmon ibonelela malunga ne-350 yeekhalori kunye ne-4 grams ye-omega-3 yamafutha.
Ingcebiso: Dibanisa isalmon ngeglasi ye isiselo somdiliya esibomvu ; yongeza incasa kwaye ilungile kwimpilo yentliziyo yakho.
Umthombo weProtheyini - Inyama eBomvu
Ngaba wakha wazibuza ukuba kutheni abakhi bomzimba badla inyama ebomvu? Umthombo omangalisayo weprotheyini, inyama ebomvu iyaziwa ngokunyusa ubunzima bemisipha. Uzifake kwiinqumlo ezibhityileyo zenyama ebomvu yigcine isempilweni ngelixa unxiba iikilos.
Ingcebiso: Yidibanise neetapile ezicujiweyo ukuze kube mnandi okwangoku ukutya okunempilo oko kukunceda ukuba utyebe.
Ukufumana Ubunzima Ukutya - Iitapile
Lo mifuno unesitatshi awumnandi nje kuphela kodwa ubalaseleyo ubunzima bokuzuza ukutya into onokuthi uyifake kwisidlo sakho. Le ngcambu iguquguqukayo inokutyiwa ngeendlela ezininzi. Iitapile iisaladi, isuphu, iitapile ezicujiweyo kunye iitapile esempilweni -izibhaka ezisekelwe ziinketho ezinkulu.
Ingcebiso: Iitshiphusi zetapile ezibhakwe e-oveni kunye neefries zizishwamshwam ezimnandi ongazikhetha!
Umxube weeVithamini - ubisi
Umxube weevithamini, iiminerali, iikhabhohayidrethi, amafutha kunye neeproteni, ubisi sisiselo esaziwayo. inceda ekufumaneni ubunzima . Ukuthathwa kobisi kwansuku zonke kunconywa kulabo bazama ukwandisa isinqe sabo (ngendlela enempilo)! Unokongeza protein shake umgubo wokongeza incasa kunye nedosi eyongezelelweyo yeprotheyini.
Ingcebiso: Yongeza ubisi kwiismoothies zakho zeziqhamo!
Isonka esipheleleyo
Isonka esitsha sokutya okuziinkozo sisixhobo esinamandla sefayibha kwaye siqulathe malunga neekhalori ezingama-250 nge-100 grams nganye. Kuyindlela enempilo yokongeza kwisidlo sakho ukuba isetyenziswe kumda. Isonka kunye nebhotolo ilula kwaye iyasebenza i-snack ukufumana ubunzima unganyola xa ujonge ukutyeba.
Ingcebiso: Intsha ingcono! Zama ukubhaka isonka sakho ekhaya njengoko sisempilweni ngakumbi.
Ukutya kokufumana ubunzima - FAQs
Q. Ngaba unokutyeba ngokuzilolonga? Ukuba ewe nceda ucebise ezimbalwa?
KUYA. Ukwenza umthambo rhoqo akuncedi nje kuphela ukuba ubani anciphise umzimba kodwa kukwayindlela ephilileyo yokunyusa umzimba. I-Push-ups, i-push-ups, i-squats kunye nemiphunga yimithambo embalwa enokuthi yenziwe ekhaya ngokulula ngaphandle kwezixhobo. Kungcono ukudibana nomqeqeshi oqeqeshiweyo ukwazi ukuba yintoni esebenza ngcono kuhlobo lomzimba wakho. Ukunxulumanisa iseshoni yokuzilolonga esempilweni kunye ne ukutya okuneprotheyini eninzi yindlela esempilweni yokunyusa iBMI yakho.
Q. Ungacebisa umgubo weprotheyini eyenziweyo?
KUYA. Ngelixa iingcali zezondlo kwihlabathi liphela zingavuma ukuba kungcono ukubeka ubunzima ngokwasemzimbeni ngokusebenzisa a ukutya kokufumana ubunzima , akukho miphumo emibi eyingozi yokutya iprotheni powders. Ungathetha nomcwangcisi wokutya okanye ingcali yezondlo ukuze wazi ukuba yeyiphi enokulungela iimfuno zakho.
UMBUZO
KUYA. Ewe, ukutya imifuno elungelelaniswe kakuhle okubandakanya ukutya okufana neebhanana, i-milkshakes, isoya kunye nokunye ukutya kwemifuno okungentla, kunokukunceda ukuba utyebe. Nangona ukutya inyama kunokukhawulezisa inkqubo, a ukutya okucocekileyo kwemifuno kunokukunceda ukuba utyebe.
