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Ekhaya Impilo Ukutya komzimba Ukutya Fitness oi-Neha Ghosh Ngu UNeha Ghosh NgoSeptemba 3, 2018

UKim Kardashian West, inkwenkwezi yokwenyani eyaziwayo kunye nomama wabantwana abathathu kutshanje babelane ngamafutshane ngolawulo lwakhe kwiphepha lakhe le-Instagram. Emva kobunzima be-140 lbs, uKim Kardashian wehla waya kwi-116 lbs. Imilenze yakhe eneetoni kunye nomzimba ongasentla zizinto zonke ezenziwa ngumfazi. Ulandela ukutya komzimba, apho uthwala ubunzima obunzima kwaye unamaqondo aphantsi omzimba. Igxininisa kukutya okunotye kakhulu kwiiprotein kunye nee-carbohydrate ezinzima.

Ngelixa uninzi lwamadoda nabasetyhini baseIndiya benqwenela ukuba nomzimba onje ngoosaziwayo baseHollywood, ukutya okulandelayo kwabo badumileyo kunokuba kungenakwenzeka ngenxa yokungabikho kokutya okuthile. Nangona kunjalo, kubalulekile ukuba uqonde ukuba ungawakha umzimba wakho ngokutya okufumaneka eIndiya, ukuba uyayiqonda iproteni kunye nomxholo wekhabhohayidrethi kukutya kwaseIndiya. Eli nqaku liza kuthetha ngokutya kwamaNdiya ekwakheni umzimba.

Ukutya okwakha umzimba kubandakanya i-1,500 ukuya kwi-3,000 yeekhalori mihla le kwabasetyhini kunye ne-2,500 ukuya kwi-5,500 yeekhalori ngemini yamadoda. Ukutya ikhalori kuxhomekeke ngokupheleleyo kwiindidi nakumanqanaba omthambo. Ukuba ujonge ukwakha izihlunu kwaye ulahle amanqatha omzimba, jonga okona kutya kukuIndiya kulolwakhiwo lomzimba.

Ukutya siza kukuhlela ngokwamacandelo amabini - ukutya okungekuko kwemifuno kunye nokutya kwemifuno yokwakha umzimba.

Ukutya okungafunekiyo kwemifuno yamaIndiya yokwakha umzimba

Ukutya okungekho kwemifuno kudlala indima enkulu ekwakheni izihlunu ngokwendalo njengoko zityebile kumxholo weprotheni. Nazi izinto ezingezizo zemifuno ezisetyenziselwa ukwakha izihlunu.

1. Amaqanda

Amaqanda kukutya okuyintloko kwisicwangciso sokutya somakhi womzimba. Elinye iqanda elikhulu elibilisiweyo line-6 g yeprotein. Amaqanda amhlophe yimithombo yeprotheni ebalaseleyo enazo zonke ii-amino acid ezi-9 eziyimfuneko emzimbeni wakho. Ikwacebile kwi-choline, isondlo esifunekayo kulawulo lwemisipha. Amaqanda amaqanda angumthombo olungileyo wamafutha nawo, ayanceda ekufumaneni izihlunu ngokunjalo. Ukuba ufuna ukutya amaqanda njengokutya kokwakha umzimba, ke kungcono ukusebenzisa amaqanda abilisiweyo. Yitya amaqanda ayi-10-15 ubuncinci ngosuku.

2. Inyama ebomvu

Inyama ebomvu enamafutha kancinci ebomvu yinto ephambili yesondlo sokwakha izihlunu. Inyama ebomvu iqulethe ivithamini B3 okanye i-niacin ebonakalisiweyo yokwandisa imithambo yegazi kunye nokunyusa i-cholesterol elungileyo. Ukongeza, inyama ebomvu iqulethe zonke iiamino acid ezifunwa ngumzimba ekwakheni izihlunu kunye nezicubu zomzimba. I-3 oz (85 g) yenkomo yenkomo iqulethe i-19.7 g yeprotheni, i-100 g yokuhambisa inyama yehagu egcadiweyo inika i-9 g yamafutha, i-calories ezingama-199 kunye ne-27.6 g yeprotheni.

3. Inyama kanonkala

Inyama yeCrab ityiwa kakhulu ngabakhi bomzimba ukuze bafumane izihlunu. Inyama ye-Crab kokona kutya kukugqibela kwimpilo yethambo, yindawo yokugcina i-zinc kunye neeminerali eziyimfuneko ezifana ne-calcium, i-potassium kunye ne-magnesium ekhuthaza amandla emisipha kunye nokuzikhusela komzimba. Qho nge-100 g yenyama kanonkala iqulethe i-18.1 g yeprotheni.

4. Inkukhu

Ukuba uyakuthanda ukutya inkukhu, usenokuzibuza ukuba ingakanani inkukhu oyityayo ngosuku ukunyusa ubunzima bemisipha. Ewe, i-400 ukuya kwi-500 g yebele leenkukhu elingenalusu lanele ukuba uxhomekeke ngokupheleleyo kwinkukhu yeprotein. Kodwa, ukuba ubandakanya eminye imithombo yeeprotein kwisidlo sokwakha umzimba, i-300 g yenkukhu sisixa esifanelekileyo sokusidla. Inkukhu yongeza ubunzima bemisipha emzimbeni. I-172 g yenkukhu engenasikhumba, ephekiweyo yenkukhu ine-54 g yeeprotein.

5. Iimbatyisi

Iimbatyisi kukwakukutya okwakha izihlunu, okutyiwa ngabaphakamisa iintsimbi kunye nabakhi bomzimba ngokufanayo. Ziqulathe i-zinc, i-magnesium kunye nezinye iiminerali eziyimfuneko eziyimfuneko kwiprotein synthesis, eyenza ii-oysters kukutya okuphezulu kokukhula kwezihlunu.

I-100 g yeembatyisi eziphekiweyo zingaphezulu kwe-20 g yeeprotheyini ene-5 g kuphela yamafutha.

6. Isibindi senkukhu

Inkuku yesibindi iphezulu kakhulu kwiprotein equlathe malunga ne-7 g kwiyunci enye (28.3 g). Ngelishwa, isibindi senkukhu siphezulu kwi-cholesterol yiyo loo nto kufuneka ityiwe ngokumodareyitha. Ngaphandle kwesibindi senkuku ngumthombo olungileyo we-zinc, thiamine, manganese, riboflavin, vitamin A, vitamin B6, folate, njl.

7. Isalmon

Isalmon ithathwa njengokutya okwakha umzimba kuba iphezulu kwiprotein yokwakha izihlunu kunye nomthombo ogqwesileyo wamafutha asempilweni. Khetha i-salmon yasendle endaweni ye-salmon efama njengoko inamanqanaba aphezulu eetyhefu. I-100 g yokukhonza kweSalmon ine-19.84 g yeprotheni.

Imifuno yamaIndiya yokutya kwamaIndiya yokwakha umzimba

Eyona nkolelo ixhaphakileyo abantu abanayo yeyokuba iiproteni zifumaneka ngesixa esikhulu kuphela kukutya okungekuko kwemifuno. Kodwa, ukutya kwemifuno yimithombo elungileyo yeeproteni kwaye inokuba yinxalenye yokutya kwakho komzimba.

1. Iibhatata

Iitapile ezimnandi ziphantsi kweekhalori kwaye zigcwele iikhabhohayidrethi eziya kugcina amandla akho aphezulu ngexesha leseshoni enzima yokuzilolonga. Ngumthombo otyebileyo wefayibha yokutya ebaluleke kakhulu ekulawuleni ukutya, ukutshisa amanqatha kunye nokukhuthaza ukuzuza kwezihlunu kunye nempilo yemisipha. Nangona iitapile azizityebi ngeprotein, unokuba nazo njengokutya kwangaphambi kokuzilolonga. I-100 g yokukhonza iqulethe i-1.6 g yeprotheni.

2. Iimveliso zobisi kunye nobisi

Ubisi lunomxholo ophezulu weprotheni ene-whey protein kunye ne-casein protein eyenza malunga neepesenti ezingama-20 kunye neepesenti ezingama-80 zeprotheni iyonke, ngokulandelelana. Iprotheyini ye-Whey ithathwa njengeyona nto iphambili ekuxhaseni iiproteni ngabakhi bomzimba. Kwaye i-casein ineqondo lokucola elicothayo elinceda ekwetyisweni kweprotein yewhyy.

Umxholo wekhalsiyam osisityebi kwiimveliso zobisi ukonyusa ukulahleka kwamafutha ngelixa usomeleza amathambo akho ngokukunceda ekwakheni umzimba wakho. Ikomityi enye yobisi (244 g) ine-8 g yeprotein.

3. Uquinoa

IQuinoa inyusa uluhlu kuluhlu lokutya kwemifuno yaseIndiya xa kuziwa kulwakhiwo lomzimba. Inayo yonke i-amino acid elithoba kwaye yiyo loo nto le superfood ithathwa njengeyona ilungileyo ekukhuleni kwemisipha. Iquinoa iphezulu kwii-carbohydrate ezintsonkothileyo kunye neeprotein ezenza ukuba ibe ngumnikezeli wamandla ozinzileyo ngexesha leseshini yokudinwa.

Uphando lubonisa ukuba iquinoa ikhuthaza ukuhlanganiswa kwe-IGF-1, ukukhula kwehomoni kubalulekile ekukhuleni nasekuqineni kobunzima bemisipha. 1 indebe yequinoa ephekiweyo (185 g) ine-8.14 g yeprotein.

4. Iimbotyi nemidumba

Iimbotyi kunye neembotyi zineeprotheyini ezininzi ezenza ukuba zibe kukutya okulungele ukwakha umzimba. Iimbotyi kunye neembotyi ziphucula ukuhamba kwamathumbu kunye nokunyusa ukunganyangeki kwe-insulin echaphazela ukukhula kwezihlunu ngokwandisa amandla omzimba okufumana izondlo. I-100 g yokuhambisa iimbotyi iqulethe i-21 g yeeprotheyini. Iimbotyi ezifana neelentile zine-9 g yeeprotheyini kwi-100 g.

5. I-Cottage cheese

I-Cottage cheese okanye i-paneer iphucula ubunzima be-muscle kwaye iqulethe i-casein ekhuthaza ukunyuka okucothayo nokuzinzileyo kwinqanaba lama-amino acid egazini. I-Cottage cheese iququzelela ukuchithwa kunye nokuxutywa kwezondlo ezixhasa ukufumana imisipha. I-100 g yokukhonza i-cottage cheese ine-11 g yeprotheni.

6. Imbewu

Imbewu efana neeflakisi, imbewu kajongilanga, imbewu yesesame kunye nembewu ye-chia yimithombo etyebileyo yee-acid, iiprotein kunye nefayibha. Ezi fatty acids zinceda ekubuyiseleni izicwili emva kokuzilolonga kunye nokunciphisa ukudumba. Elona xesha lilungileyo lokutya imbewu yolwakhiwo lomzimba kukuba ube nakho ukutya kwangaphambili kunye nokuthumela ukutya. I-100 g yokutya okumbewu ye-chia iqulethe i-17 g ye-protein, i-100 g yeeflakisi iqulethe i-18 g yeprotein, i-100 g yeembewu zesesame inayo i-18 g yeprotein kunye ne-100 g yeembewu zikajongilanga ezomileyo ziqulathe i-21 g yeeprotheyini.

7. Amandongomane

Amandongomane anje ngeeamangile kunye neecashew nuts apakishwe ngeeproteni, ifayibha kunye namafutha asempilweni akunceda ufumane izihlunu. Elona xesha lilungileyo lokutya amandongomane ekwakheni umzimba njengeqhekeza lasemva kokuzilolonga kunye nasekuseni ngobisi lwakho. I-100 g yeeamangile ine-21 g yeeproteni kunye ne-100 g yamandongomane e-cashew ane-18 g yeprotheni.

Iingcebiso zokwakha umzimba

Kubalulekile ukuba uqonde iprotein yakho kunye nemfuneko ye-carbohydrate ngokobunzima bomzimba wakho ngaphambi kokuba uqale ukutya komzimba. Ngokubanzi, iikhalori ezingama-2500 ngosuku zanele ukwakha izihlunu ukuze ufumane amanqatha ngelixa usakha izihlunu kodwa, zama ukungakhathazeki ngayo xa usiya phezulu.
Gxila kwizikhanyisi ezinje nge-deadlift, i-barbell squats, uhleli nge-barbell yasemkhosini, i-barbell curl kunye ne-dumbbell bench bench, kunye nokunye ukuphakamisa ubunzima ukuze wakhe izihlunu zakho kwaye utshise amanqatha akho ngaxeshanye.
Naluphi na uhlobo lokuzivocavoca lwe-Cardio njengokujikeleza, ukuhamba ngeebhayisikile, ukubaleka, ukuqubha, imijikelo yenduli. Ukusetyenziswa okuphambili koqeqesho lwe-cardio kubakhi bomzimba kukunyusa inkcitho yabo yekhalori.
Gwema ukusebenzisa ii-carbohydrate ezilula ezinje ngeswekile, kunye neemveliso ezicokisekileyo. Khetha iikhabhohayidrethi ezintsonkothileyo ezifana neenkozo ezipheleleyo, irayisi ebomvu okanye emdaka, ihabile, irhasi kunye nengqolowa eyaphukileyo.
I-15 ukuya kwi-20 ipesenti yeekhalori zethu kufuneka zivele kumafutha asempilweni anje ngamandongomane, iimbewu, ioyile yentlanzi, iiavokhado, ioyile yeoyile, ioyile kajongilanga, ioyile yeerayisi, njl.
I-Grapefruit, i-alfalfa kunye nentlanzi ziqulathe inani eliphezulu le-HMB (Hydroxy β-Methylbutyrate) -imetabolite esebenzayo ye-leucine enciphisa ukonakala kweprotein yemisipha. Umzimba wenza i-HMB ngokwaphula i-amino acid leucine ekhoyo kukutya okune-protein. I-HMB inyusa izibonelelo zoqeqesho lokuthoba ubunzima.
Lala ngokwaneleyo ukuze unike umzimba wakho yonke into oyifunayo emva kokuzilolonga rhoqo.
Abakhi bemisipha baseIndiya nokuba ngamadoda okanye abhinqileyo ababandakanyeka kuqeqesho olugqithisileyo nolufanelekileyo kufuneka basele amanzi amaninzi. Amanzi andisa amandla kunye namandla emisipha ekusebenzeni.

Yabelana eli nqaku!