Amaphrotheni nokudla okudlayo inyanga yonke: imenyu, zokupheka, ukubuyekezwa kanye nemiphumela. Ukudla ngempumelelo kakhulu kwesisindo

Healthy kwesisindo ngokuvamile kusukela kg 0.5 kuya 1 ngesonto, Nokho, bonke ngamunye, konke kuncike isimo sokuqala. Ngaphambi ulahlekelwe isisindo ngesilinganiso ngokushesha, udinga ukuxoxa nodokotela wakho futhi udietitian. Ngezinye izikhathi impilo lossless uphatha baphonse-10 kg ezinsukwini ezingu-30. Lokhu kungasiza amaprotheni nokudla okudlayo inyanga yonke.

Imenyu: ukhethe kilojoule lesifanele

Akusona imfihlo ukuthi ukuze ulahlekelwe isisindo, kufanele badle. Umbuto ukutsi, lokho ncamashi futhi kulokho kufana. Kubalulekile ukulandela uhlelo ukudla futhi ukudla ukudla okwakungenzeka ukuthi abanazo kilojoule, kodwa ngesikhathi esifanayo, umzimba kumele ukuthola amavithamini ezidingekayo kanye nezakhi. Ngakho-ke, ukudla kufanele kube izinga nakanjani okusezingeni eliphezulu. Amaphrotheni nokudla okudlayo inyanga yonke siqukethe esincane okumahhadla amafutha enempilo, imikhiqizo yobisi kanye ongaphakeme-fat, amaprotheni mafutha, nensada izithelo noma imifino.

Londoloza imodi kusuka ukudla

Sidinga ukudla njalo ngemva kwamahora 4 ukusekela umzimba futhi uvimbele lokhu mkhuba ezingemnandi, njengoba ukudla. Kuyinto ukungenzi engathandeki omunye ukudla. Ngokuvamile, kukhona isibalo emihlanu ukudla: ezintathu eziyinhloko (kwasekuseni, kwasemini kanye dinner) umuntu bese zidla kabili eyengeziwe ngokuthi ngisho kwasemini kanye itiye ntambama. Amaphrotheni nokudla okudlayo inyanga yonke kusho kwezithibelo ezithile, kodwa ukwenqaba imikhiqizo ethile noma ukunciphisa isibalo sabo kungaletha umzimba nezinzuzo ezingokoqobo kakhulu.

ibhulakufesi

Njengoba kungenzeka uye wezwa ngaphambi, ibhulakufesi iyona ukudla ebaluleke kakhulu ngosuku, futhi lokhu akusona isikhathi lapho udinga ukulondoloza ku kilojoule. Kufanele zihlanganisa carbohydrate kancane futhi amaprotheni adingekayo ukuze balondoloze izinga amandla usuku lonke bese ugcine ukudla ngaphansi kolawulo. Lokhu kungenziwa ngokukhetha eyodwa kukho okulandelayo ngesidlo sasekuseni:

• imifino ngiyocasha amaprotheni iqanda toast locezu lonke kakolweni;
• uhhafu we banana Ngokwesilinganiso, pancake eziyingcosana eyenziwe ufulawa nokunye okufana nokolweni kanye amajikijolo kanye ephansi fat yogurt.

kwasemini

Inhloso esemqoka iwukuhlale amandla isidlo ezingeni elifanele kuze kwasemini. Nge lo msebenzi ukubhekana kahle izithelo. carbohydrate Healthy futhi ushukela zemvelo uzoqhubeka ugqugquzela izinga lokugayeka kokudla emzimbeni. Futhi efanelekayo ephansi fat yogurt noma ushizi, amaqanda kanzima abilisiwe, kodwa akukuhle ukukhetha labo ukudla ukuthi udlile ngesidlo sasekuseni. Ukudla kufanele nhlobonhlobo.

kwasemini

Amaphrotheni nokudla okudlayo inyanga yonke kuhilela ukusetshenziswa amaprotheni eliphezulu, umthamo loading olungena emini. Ezinye izindaba zika-ukudla kufanele kube lula ngokwanele. Lokhu kungaba ucezu ngomphefumulo kakolweni nesinkwa, imifino steamed noma wabhaka inyama mafutha (turkey). Noma, kungenjalo, exubile isaladi green ne-salmon noma eyosiwe inkukhu.

ntambama isidlo

Ngenxa okunomsoco isidlo isudi izaqathe kanye nezinye nemifino eluhlaza, idlanzana elincane nati noma ibha amaprotheni.

kwakusihlwa

kwakusihlwa yakho kumele ibe khulula carbohydrate fast and wholegrain aqukethe iprotheni mafutha (inhlanzi noma inyama emhlophe) kanye eziningi imifino noma iyisitshulu.

dessert

Njengoba dessert iwukukhetha imikhiqizo equkethe kilojoule esingaphansi 100 100 grams ngasinye, kungenzeka izithelo, nonfat Pudding noma jelly. Kubalulekile nokukhumbula ukuthi engathandeki kakhulu is ukusetshenziswa amnandi futhi inyama, le nhlanganisela siyehla ukugaya bese kubangela lwezithelo olubangela ukubila. Ngakho-ke, kungcono udle dessert njengendlela dish ehlukile, kunokuba bayawathatha kwasemini noma dinner. Uma ufuna emva kokudla okumnandi, iseluleko ezinhle ukuthi uphuze Mint itiye eliluhlaza, lesi siphuzo kuyindlela enhle buthuntubeze isifiso elimazayo.

Imenyu: Isonto Omunye

A okusezingeni Ukudla amaprotheni awusekelwe imenyu isilungisiwe. Inzuzo yayo aphi ngokungenaphutha ukwehluka imikhiqizo. Nokho, ukuze kube lula, ungasebenzisa into enjengale yokudla ngesonto lokuqala.

inketho okunjalo anolaka, Ungadla futhi inyama nenhlanzi kungaba nhlobonhlobo at intando, kanti bonke abanye 3 amaviki uyobheka mayelana efanayo. Ukulandela imizwelo yakho, ungakwazi ngesikhathi sedina ukwengeza isipuni esigcwele irayisi, nokunye okufana nokolweni, nebhali, * noma yimuphi omunye cereal noma eyodwa noma ezimbili amazambane abilisiwe, kancane kancane wanezela kuya ekudleni izithelo nemifino ehlukahlukene.

zokupheka Iwusizo

Ungase ukwazi ehlukahlukene amamenyu zabo nokulungiselela ukudla okungahambisani enhle kuphela, kodwa sibheke kubo:

• Steak inyama yenkonyana. Udinga: yenkomo (400 g), emnyama nosawoti ukunambitha, ithisipuni elilodwa lamafutha eminqumo. Ukulungiselela: Inyama kufanele kahle wageza, bahlanza of amafilimu kanye uyakwesula ngephepha amathawula. Khona-ke uthathe yizicucu nenkundla entendeni, Steak ukujiya kumele singeqi 2-2.5 cm. Pepper, usawoti nomnqumo lenhlanganisela uwoyela, basihlikihle inyama futhi ushiye i-1-1.5 amahora impregnation. Emva kwalesi sikhathi Steak gazinga ngaphandle amafutha ezinhle ukushisa imizuzu 2. ohlangothini ngalunye kuze brown ke udinga ukugoqa izingcezu ngabanye in ucwecwe bese uthumela ku imizuzu 45. kuhhavini osuke usushisa kakade. Bhaka at degrees 200.

• Salad "a la ngaphandle kukaKhesari." Uzodinga amaqanda amathathu okuphekiwe kanzima abilisiwe, abilisiwe eyodwa isilinganiso inkukhu webele, ikhukhamba fresh, iklabishi Chinese noma ulethisi (400 g), ephansi fat yogurt, usawoti kancane futhi lwesinaphi. Inyama uthathe cubes. Iklabishi ikhukhamba oqoshiwe ezinqumela. Refills ukuxubanisa 100 g yogurt, omunye teaspoonful lwesinaphi ingcosana elincane usawoti. Hlanganisa izithako, isaladi ukukhonzwa, pre-ufafaza it ne kalamula.

Kungaba isifiso ke imikhiqizo kakhulu ezibonakala zilula futhi ezivamile angapheka sokudla okwehla esiphundu futhi inobuntu obuhle.

Amaphrotheni Ukudla kuphela bodybuilders?

Akulungile ukuthi okusezingeni eliphezulu Ukudla amaprotheni kubalulekile kuphela for bodybuilders futhi kwabagijimi bebanga elide. Kuyasiza nje kuphela ekwakheni yemisipha. Kungani ngokukhetha phakathi waffles neqanda, iqanda kungcono ukukhetha? Ingabe Ukudla ngempumelelo kakhulu kwesisindo - is a amaprotheni? It ngempela. Amaphrotheni kusiza ukunqanda indlala, ukwandisa umuzwa satiety futhi ukukhuthaza hhayi kwesisindo kuphela, kodwa futhi kwemvelo.

Indlela ukunciphisa umzimba?

Kunezindlela ezimbili eziyisisekelo ukuze esivuthayo fat by iqhakambisa iyiphi yalezi zici, okuyinto ikusebenzele kangcono ngisho lapho bendawonye. Lo msebenzi futhi amaprotheni ukudla. imenyu Monthly ekudleni kwakho kufanele ishintshwe esivuna imikhiqizo ewusizo futhi izinga. Okungcono nakakhulu, yenza yokudla efanele umkhuba wakho unempilo.

Imithetho Golden

Kunezindlela eziningana imithetho kanye namathiphu ukukusiza unciphise umzimba futhi ngcono umzimba, ukubuyekezwa neminye zifakazela ukusebenza kwabo. Nazi ezinye zazo:

1. Gwema ukudla okumahhadla nomoya "amhlophe" (isinkwa, irayisi, okusanhlamvu, amazambane, i-pasta), kanye ukudla okuthosiwe, breaded.
2. Yidla ukudla okufanayo. Ukudla yimpumelelo kakhulu, kungakhathaliseki ukuthi ukugxila eqinisa imisipha noma ukulahleka fat umzimba, ngokusekelwe ukusetshenziswa imikhiqizo efanayo. Into esemqoka - ilungelo ukuhlanganisa nabo.
3. Yidla amaprotheni. Iningi labantu bazichaya ongaphakeme-carbohydrate yokudla ehambisana nempilo esekhala yamandla aphansi, njengoba badle ama-kilojoule nje esanele ukusebenza emzimbeni evamile. Ukuze uqhathanise, isigamu inkomishi irayisi iqukethe kilojoule 300, kuyilapho 1/2 inkomishi isipinashi kuyinto kilojoule 15 kuphela! Umuntu angeke alithole udle imifino. Ngakho-ke kubaluleke kakhulu ukuze ungeze amaprotheni nokusabhontshisi for yokulayisha caloric.
4. Khetha Hlobisa kwesokudla. Pasta namazambane engcono sithathelwe indawo imifino.
5. Ungaphuzi kilojoule. It akusebenzi amanzi ezingenashukela itiye eliluhlaza, angasetshenziswa kunjalo akukho imikhawulo. Kodwa nge iziphuzo ezibandayo nesiphuzo, kanye notshwala kufanele aqaphele, ngoba kubuye kilojoule ezifihliwe.
6. Hlela ngokwakho kanye kwesisu ngesonto iholidi noma okuthiwa usuku ekudleni. Ake sithi, isibonelo, kuzoba ngoMgqibelo. Ngalolu suku, uziphe ukudla noma yini kusukela lokuthi ngokuvamile akufakiwe ukudla yakho ilungelo Ukudla: u-ice cream, ibha ushokoledi noma into efana naleyo. Ngeviki umsoco umzimba wakho yanda ukuze trifle ezifana iqebelengwane laba linye evikini, ngeke konakalisa konke.

Amaphrotheni Ukudla: ukubuyekezwa kanye Imiphumela

A okusezingeni Ukudla amaprotheni kuzosiza ukunciphisa nengozi yokukhuluphala, isifo sikashukela kanye nesifo senhliziyo. Ukuhlola okuhlukahlukene uqinisekise okubuyayo kulabo abaye wakwazi ukunciphisa umzimba, isibonelo, kwi Dukan Ukudla Atkins. Kusukela amaprotheni ukunciphisa umzimba emnandi futhi kulula kakhulu, kukhona umuzwa ukukhathala siphelelwe amandla amandla, kokubili indlela yokudla ehambisana nempilo ephansi carbohydrate. Abantu abasebenzisa yokudla zokupheka amaprotheni elisetshenziselwa ukunciphisa umzimba, wazi ukuthi esikuzuzile imigomo efiselekayo ngokushesha okuningi kunalokho labo ehlezi abanye ukhukhamba.

kuyadingeka kangakanani wamaprotheni kubantu injabulo ngokugcwele?

Ukugcina isisindo namafutha ngenkathi sigcina mafutha mass umzimba, kubalulekile ukudla kusuka 0.5 kuya 1 igremu wamaprotheni ngamunye eyodwa kilogram isisindo. Uma isisindo imayelana 60 kg, ngesidlo esisodwa kufanele ibe mayelana 20 amagremu amathathu amaprotheni eliphezulu.

ukudla Dukan

Ingqikithi yalo yokudla amaprotheni kusuka okunomsoco French Ducane siqukethe izinhlelo ezine ezahlukene yokudla, omunye ngemva komunye. Isici ehlukile wukuthi lapho besanda kuqala ngeke sizidlela amaprotheni (inyama, inhlanzi, amaqanda futhi ephansi fat ukudla yobisi) futhi uphuze amanzi amaningi (kufika ku 3 amalitha ngelanga). Luqala ngokunikela ngokushesha kwesisindo, futhi kuholela Ukudla akusheshi futhi eside olwakhiwe ukuqinisekisa ukuthi isisindo izolahleka angisophinde ngilubhade. Esinye isithako imfihlo iyona Dukan Ukudla oat, noma kunalokho, oat bran, olubamba amanzi emathunjini, kwakheka umuzwa satiety, inzuzo nasempilweni inhliziyo futhi ziqede ukuqunjelwa. Ukwehla komzimba engenakugwenywa futhi ngokushesha.

Ukuze kwesisindo kufanele wasondela ngokuhlakanipha

Esinye sezihluthulelo ngowokuqala yimpumelelo ukulahlekelwa amakhilogramu ukusungula isisindo target ukuthi kulungile umzimba wakho, futhi ungakwazi ukugcina ngaphandle komzamo omkhulu kuze kube sekupheleni kokuphila. Ikhumbula ubulili, ubudala (nge eyishumi yowesifazane elinomfutho bengqondo bukhula ngamunye), umlando womndeni zezinkinga isisindo okweqile, uhla yayo siqu, udinga ukwakha indlela yakho isisindo ekahle. Lokhu kusho ukuthi akufanele sizibeka imigomo eyeqisayo. Yonke into kumelwe inikelwe wasondela ukuhlakanipha, kuhlanganise nempilo yabo engozini.

Uhlu ukudla okumnandi nge high ngoba aqukethe amaprotheni amaningi

Uma ukudla amaprotheni likhethiwe, nawe ungadla? Nasi uhlu imikhiqizo okumnandi kakhulu ogunyaziwe:

• Amaqanda. Lona omunye ukudla abaphile nokunomsoco kakhulu kule planethi.
• Ama-alimondi. It has izakhi eziningi ezibalulekile, kuhlanganise vitamin E, manganese kanye magnesium.
• Inkukhu webele ngaphandle kwesikhumba. Lona omunye ethandwa kakhulu ukudla amaprotheni-ocebile. Kulula ukuba balungiselele futhi ukunambitheka hhayi kuyisicefe.
• Oats. Lena ngenye yama-okusanhlamvu abaphile emhlabeni, kukhona ingxenye fibre ewusizo, magnesium, manganese, thiamin (uvithamini B1) kanye nezinye izakhi eziningana.
• Curd. Okunama-kilojoule amancane futhi ephansi fat, umkhiqizo ehlanganisa i-calcium, phosphorous, selenium, vitamin B12, riboflavin (Vitamin B2), kanye nezinye izakhamzimba ezihlukahlukene.
• yogurt ngesiGreki kungekho ushukela. Tasty, enempilo nokunomsoco, liqukethe amaprotheni ezingaphezu kuka-yogurt noma ezinye yogurt ephansi fat.
• Ubisi. Siwumthombo omuhle kakhulu izinga okusezingeni eliphezulu Hambayo amaprotheni, nendebe iqukethe mayelana 8 amagremu amathathu amaprotheni okumsulwa.

Amandla amaprotheni

Umtimba udzinga umzamo owengeziwe ukuba sikwazi ukugaya nokumunca amaprotheni. Lokhu kusho ukuthi ama-kilojoule ngaphezulu. A plus omkhulu futhi ukuthi ehlezi ekudleni amaprotheni futhi bafake amaprotheni amaphesenti angu-30 kusukela ekudleni kwakho udle cishe 450 kilojoule esingaphansi ngelanga kuka nalabo abangamkhonzi. Ukuphumelela kwalo Ukudla wukuthi ulahlekelwa amafutha, hhayi kwemisipha. Umzimba isebenzisa ama-amino acid amaprotheni ukwakha imisipha, engeke kukwenze namandla, kodwa sisiza kilojoule ngisho nalapho wena ayisebenzi.

Yini esongela yokuntuleka amaprotheni?

Amaphrotheni isetshenziswa kuwo wonke amangqamuzana omzimba kubalulekile wokwakha kwemisipha, ukugcina umsebenzi esithinta izinzwa, ekusizeni ukugayeka kokudla hormone ngokwemvelo ulinganisele futhi silondoloze isimo ephakeme. Ngaphandle inombolo ezanele imithombo ezahlukene amaprotheni ku ekudleni, ugijima ingozi nokuntuleka acid ezithile acid. Ngenxa yalokho - ephansi amandla ezingeni, izinkinga nge anda yemisipha, emakamu low kanye inkumbulo, ukushintshashintsha kwemizwelo, amehlo amazinga kashukela egazini ongagxilile nezinkinga noma kwesisindo. Amaphrotheni asetshenziswa nsuku zonke, azinakekela ngayo yonke ingxenye yomzimba - kusukela lishonile kunesikhumba futhi uboya ukuze ama-enzyme nasemasosheni omzimba sisonke, njengoba bahlale singabhujiswa kanye kumelwe ithathelwe.

Amathiphu okudala kakhulu wamaprotheni amaningi Ukudla

Amaphrotheni Ukudla (ngempendulo futhi imiphumela ukuqinisekisa ukusebenza yayo) usebenza ngempela. Izinzuzo main kuthiwa lwabo. indlala, kwesisindo nokwakha yemisipha. Okokuqala, kubalulekile ukukhomba imithombo best of amaprotheni. Lezi imikhiqizo nge okuqukethwe ongaphakeme fat ayegcwele kanye kilojoule - inyama engenamafutha, kwasolwandle, ubhontshisi, soy, imikhiqizo ephansi fat yobisi, amaqanda, amantongomane kanye imbewu. Qiniseka ukuthi ufake imifino ukudla okudlayo fibre kanye nezinye izakhi ezibalulekile.

Lapho ekhetha inyama, kufanele sinake ephansi amanoni awo izinhlobo. Njengoba lezi zinhlanzi, khona-ke nguye khuluphele ngcono. Amaqanda enhle kakhulu eziphansi kuwumthombo wamaprotheni. Ubhontshisi ukusiza zithibe eside, ukunciphisa izinga cholesterol embi. Kubalulekile futhi ukwengeza ephansi fat imikhiqizo yobisi efana ubisi, ushizi yogurt. Abenzi kuphela ukunikeza amaprotheni adingekayo, kodwa futhi i-calcium ukuze ube nenhliziyo enempilo namathambo eqinile.

Indlela yokubhekana carbohydrate?

Kungakhathaliseki amaprotheni yokudla kuhilela izinsuku carbohydrate? Lapho ihlela ukuba kube imenyu yakho, nge wokuqukethwe lelisetulu amaprotheni, kubalulekile ukuthi ubeke umkhawulo ukudla nge Ingxenye okusezingeni eliphezulu carbohydrate efana okusanhlamvu, okusanhlamvu, izithelo, futhi abanye imifino. Ukuncishiswa ukusetshenziswa wale mikhiqizo kungaholela okungazelelwe kwesisindo, njengoba uzolahlekelwa amanzi amaningi. Ukudla ngempumelelo kakhulu kwesisindo sihlinzekela izivimbelo ukusetshenziswa okusanhlamvu, kodwa hhayi ukulahlwa okuphelele kubo.

Kepha izithelo ke bezisebenzisa kabi hhayi zinkulu. Nokho, izinsuku carbohydrate lapho ekuseni noma ntambama, ungakwazi ukukhokhela inani elincane wokudla, pasta, noma amazambane zingase unikezelwe kuwo ukudla amaprotheni, kodwa lokho kumane nje ngemva imiphumela yokuqala kufezekiswe. Kancane kancane, ungakwazi ukwengeza ukudla ezintsha ekudleni kwakho. Kuhlelwe fibre nokudla okudlayo inyanga yonke, imenyu, uma kuba kahle olinganiselayo, qiniseka ukunikeza imiphumela.