Kanjani ukwakha ukudla iqoqo yemisipha

Ukuze umsebenzi waletha umphumela eziphathekayo, kancane aliveza kubo ngokugcwele. indima ebalulekile udlalwa lapha ekudleni athlete umsoco. Kufanele Ukhethe ukuze uhlinzeke umzimba izakhi ezidingekile kwemisipha ukukhula.

Into ebaluleke kakhulu izingxenye wezokudla

Imisipha ukukhula inikeza izinhlobo ezintathu izinto - amaphrotheni, amafutha kanye carbohydrate. Ngakho-ke, ku ekudleni ngoba iqoqo yemisipha ezidingekayo ukufaka imikhiqizo equkethe lezi izinto ngangokunokwenzeka. Ake uqale nge amaprotheni. Lezi izinto ukunikeza "amabhlogo wokwakha" ukuze kwakhiwe yakhe izicubu ezintsha kwemisipha. Kungcono ukusebenzisa amaprotheni isilwane. Iningi lazo zitholakala inkukhu, inhlanzi, inyama yenkomo, ubhontshisi, amaprotheni powder ugxilisa, kanye nemikhiqizo yobisi ukuthi kukhona fat-free noma ongaphakeme emafutheni. Lezi zihlanganisa ushizi, ubisi, iyogathi, ushizi. Ukudla kufanele kufake bodibildera namaprotheni isilinganiso 2 g ngalinye 1 kg isisindo umzimba lo msubathi. Ngokubala nsuku zonke amaprotheni izinga, uhlukanise ukuthi inombolo 5 noma 6 - ngakho isikhathi esiningi kuyadingeka ukuthatha imikhiqizo yalo. Per ukudla kungenziwa kufakwe nge umzimba akuyona ezingaphezu kuka 30-40 g amaprotheni. Enye samuntu kuhlaziywa - uphindaphinde isamba amaprotheni ku amagremu elilingana isisindo sakho, ukuba 1 noma 1.5.

Lokhu okulandelayo kusukela izingxenye ezakha yokudla iqoqo yemisipha - kungcono carbohydrate. Umzimba asebenzise bona njengethuluzi umthombo wamandla. Lapho edonsa carbohydrate emzimbeni glycogen Izitolo esetshenziswa ngesikhathi sokuqeqeshwa. Uma ukudla ingena ekudleni kwakho, ama-carbohydrate ngokwanele, bese kuqeqeshwa kungakusiza kuphela balimaze imisipha. Kuye ijubane nokwenziwa umzimba ukuhlukanisa phakathi "fast" futhi "bese wehlisa" carbohydrate. Ngu "fast" kukhona ukudla amnandi: ushukela, ukudla okunoshukela amaswidi. Basuke ngokushesha amuncwa wumzimba, ngakho ngaphambi ukuqeqesha akukuhle ukusebenzisa, ngoba amandla baye wadala wachitha ngokushesha. Kungcono ukudla okune "bese wehlisa" carbohydrate: irayisi, nokunye okufana nokolweni, oatmeal, isinkwa esinsundu, amazambane, i-pasta. Izinga igazi glucose bayovuka kancane kancane, futhi uyonikeza ithuba ukudala amandla omzimba supply. Yidla ukudla equkethe ama-carbohydrate, futhi Kunconywa izikhathi eziningana ngosuku in izingxenye ezincane.

Njengoba for amafutha, bathuthukisa ukukhiqizwa kwe-testosterone emzimbeni. Ukuntula kwabo kuholela ukwehla kwamazinga ama-hormone kanye nokwehla isifiso sobulili, ngokweqile, futhi, Isimanga siwukuthi, kunciphisa izinga lama-hormone. Ukwenza yokudla iqoqo yemisipha, thatha isabelo fat akuyona ezingaphezu kuka 15% of kilojoule Imininingwane nsuku zonke. Yidla kaningana amafutha yemifino nezilwane ambalwa. Ukwehluka - izinhlanzi amafutha, okuyinto abacebile Omega 3 okunamafutha acid. Ngosizo lwabo imisipha ekwazi kangcono ukusingatha lesi glucose.

Amanzi amaningi, amavithamini kanye ukudla yemvelo

Ngaphezu kwalezi zingxenye, ukuze umzimba kubalulekile ukuba amavithamini. Afake ekudleni kwakho for iqoqo yemisipha imifino eluhlaza ezifana isipinashi noma broccoli. Ngaphezu amavithamini, imifino eluhlaza okotshani ane-fiber, ikhuthaza ukususwa ubuthi emzimbeni.

Elinye iphuzu elibalulekile - umthamo wamanzi yokuqothulwa. Lapho kuqala imfuneko kwemisipha ukukhula umzimba ngamanzi iyakhula. Ngakho zama ukuphuza ngaphezulu. Inani elikhulu lamanzi - 3.5 litre ubusuku ngabunye.

Ngokuqondene izinga ukudla, zama ukwenza kube wehlukile. Hhayi okwenziwa izithasiselo imfashini equkethe amaprotheni noma carbohydrate. Zama ukudla okuningi ukudla "bukhoma". Afake ekudleni kwakho izithelo lemvelo nemifino. Ukuhlukahluka okunjalo kuyokusiza hhayi kuphela ukuze ikhulise umzimba nge ezihlukahlukene umsoco, kodwa futhi zangisiza ekwenzeni ukukhula kwemisipha yangempela. Phela, ukudla kwezinye izimpushana futhi cocktail imisipha, njengoba iminyaka sawo esiningi isipiliyoni, bamane nje abafuni ukuvuma ukuthi sikhule.