Ngokuzila ukudla Periodic: ukubuyekezwa. ngokuzila ukudla Periodic isisindo ukulahleka

Kusukela ezikhathini zasendulo, ongqondongqondo ezinkulu nabezombusazwe babezila ukudla ukuze ahlanze emzimbeni nasengqondweni. With ukuthuthukiswa yesayensi nezokwelapha izingxabano ngezinzuzo futhi ingozi yokulamba lwavutha ibavuthela. Kuleli khulu leminyaka elidlule kwenziwa ucwaningo olwanele futhi ukulinga ezilwaneni nakubantu, ukuchaza ukusabela ezithile emzimbeni womuntu ngokudela ukudla. Ngesisekelo emashumini ambalwa Imiphumela yocwaningo kuye kwakhiwa futhi mhlawumbe namakhulu, ka ezifana amasu Ukudla njengoba yokulamba gqwa. Uphenyo Imiphumela engqubuzanayo. Ku-nqubo, njengoba abalandeli kanye ardent bangi.

Ukudla Ngempumelelo: ngokuzila ukudla ngezikhathi

Namuhla kukhona izinhlobo eziningana zokuzila: ngokuphelele, ngokuphelele futhi njalo.

Ngezinye yokulamba ngokuphelele ngaphandle kusukela ekudleni njengoba ukudla, futhi noma yiluphi uketshezi, kuhlanganise namanzi. Ngenxa ukuqala ukusabela engelapheki emzimbeni futhi kungenzeka umonakalo ongalungiseki umkhawulo ngokuphelele ekudleni akufanele aphethwe isikhathi esingaphezulu kwezinsuku 7. Kunconywa iphendukele inqubo enjalo kuphela ngaphansi kweso lwezokwelapha.

Qedela ngokuzila ukudla kusho uyaphika ukudla nganoma iyiphi indlela, kodwa amanzi ukusetshenziswa uvunyelwe kunoma iyiphi amavolumu. Ubuncane edinga ukudla nsuku zonke - 2 amalitha amanzi, futhi kungaba isikhathi eside uma uthanda. Kulesi hlobo ukudla angaphila cishe 21 izinsuku. Uma le ndlela isetshenziswa ngezinjongo zempilo, wenziwa kuphela esibhedlela ngaphansi eduze kweso lwezokwelapha.

Obusa ngokuzila ukudla gqwa

Ukuze isisindo ngempumelelo ekulahlekelweni Ukudla liyadingeka. ukwenqaba Periodic ukudla kuhilela ukusetshenziswa ngesikhathi nesabelo usuku semihla ngemihla sokudla ngesikhathi okubizwa ngokuthi "ukudla esitolo", kwenkululeko ezingasetshenziswa isethwe ngamunye. ifasitela ngokuvamile kusukela amahora 2 kuya kwezingu-8. Kwezinye izikhathi emini (ie asele amahora 16-22) umuntu ihambisana ngokuzila ukudla ngezikhathi elisetshenziselwa ukunciphisa umzimba, besebenzisa amanzi kuphela.

Kumele kuqashelwe ukuthi le ndlela kuhilela umsoco ofanele, baxoshwe Ukudla, imikhiqizo ebhikawozi, ukudla okusheshayo, soda, kanye neminye imikhiqizo Semi-siphelile nge wokuqukethwe lelisetulu amafutha kanye carbohydrate. Ngamanye amazwi, uma udle ngemva kwesikhathi kokuzila ikhekhe iphawundi, wageza phansi ilitha "Coca-Cola", umphumela Ngeke ukwazi ukubuyisela emuva lo mkhuba ikhula ngesisindo.

Indlelanchubo ezinengqondo futhi isu kwesokudla kusho yokuphila asebenzayo futhi umsebenzi ngokomzimba edingekayo ngesikhathi ukudla ngenxa yendlala. Njengengxenye imisebenzi ngenjongo yokulamba gqwa Ukudla show imiphumela emihle kakhulu. Lapho lo mphumela bungatholakala ngaphandle omlilo of mafutha yemisipha.

ngokuzila ukudla Kweseva sawo esiningi

Okusanda, umbono kwaba ukuthi uma lo msubathi azizwa indlala akanayo isikhathi ukugcwalisa bikho umzimba izinto ezithile, bese inqubo catabolism futhi imisipha ivolumu ukwehla, okuyinto Akwamukelekile ukuthi bodybuilders. Nokho, abasubathi abaningi namanje ukusebenzisa ngokuzila ukudla ngakanye. Iphele lokunikeza imisipha nempumuzo umzimba liyadingeka, ikakhulukazi ngaphambi umncintiswano.

Nokho, kuze kube manje, kwaba ukuthi isitatimende ngenhla ayilungile. inqubo catabolism iqala kuphela emva 16-24 amahora zokuzila, isb phambi kwendikimba ivala isikhala impahla angekho izicubu adipose, kanjalo inkanuko ukushiswa nokulahlekelwa amafutha kanye nesisindo.

Liphinde kwabonisa ukuthi le yokulamba gqwa usebenze kakhulu kahle lapho isidingo ashise amanoni e okubizwa ngokuthi inkinga ezindaweni. In amadoda, kuba aphansi esiswini beqolo. Abesifazane - isisu lonke aphansi ingxenye yomzimba, kuhlanganise izibunu, kwamathanga nelamathole.

Njengoba ngokuzila ukudla iqala amanoni inqubo esasivutha?

Kalula, kubonakala sengathi lokhu: ngezikhathi zokudla noma ngokushesha ngemva kokudla amazinga ama-fatty acid kanye insulin liyaphuma, inqubo amafutha esivuthayo sithule.

Kodwa ngemva kwamahora angu-16, uzoqala ukuba silambe, okusho ukuthi amazinga insulin kwehle, futhi catecholamines ukusheshe amaseli fat. Isebenzisa amafutha inqubo ukushiswa ezindaweni inkinga. Kuyinto ngosizo amasu echazwe ungase uthole kakhulu ngempumelelo lahlani fat umzimba ngaphandle kokulahlekelwa yemisipha. Lo mphumela inika gqwa yokulamba sawo esiningi.

Izinzuzo elingenakuphikwa amasu

Ucwaningo luye lwabonisa ukuthi yokulamba ngezikhathi kwezihloko waphawula imiphumela lokhu okuhle okwenzekile:

• Kunciphisa umfutho wegazi.
• Ingozi yokuthola umdlavuza kamuva.
• izimpawu Kweseva ukuvuvukala, kuhlanganise induna ngamawala.
• Aphinde asheshise umzimba.
• It ngesivinini inqubo cell ukuvuselelwa.
• ngokuzila ukudla Periodic kwabesifazane wakhonza njengomdala izindlela ezisebenzayo ukwehlisa isisindo namafutha ukulahlekelwa.
• Sungula ukulawula iphango.

Naphezu ngcono izinkomba eziningi, kuyafaneleka okunye: zindlela zokusabela zenzeka emzimbeni futhi iphupho, lapho umuntu akadli, ukuthi empeleni kuyinto sokuzila ukudla ngakanye. Imiphumela kungathuthukiswa noma yashesha, futhi ochwepheshe batusa ukwenza ukwandisa amahora mayelana nokwenqaba ukudla futhi ukwethula ukuqeqeshwa saziso.

Izimo

Kukhona Izimo eziningana, ingaphansi okuyinto akudingekile iphendukele umkhuba yokulamba gqwa:

• Inkomba umzimba mass angaphansi kuka-15.
• Isifo sofuba.
• Izimila.
• Isifo senhliziyo.
• Isifo sikashukela.
• Kwehliswe noma ukwanda kwemithwalo ingcindezi.
• Urolithiasis.
• Izifo yaleli pheshana emathunjini, kuhlanganise nama-ulcer, kolwelwesi.
• yobudala Wezingane.
• Nokukhulelwa kanye lactation.

Ezinye Izimo kukhona isihlobo, ngemuva kokuxoxisana imikhawulo Udokotela angakwazi iyophakanyiswa, nendlala gqwa ingasetshenziswa njengendlela yokudla.

Ukubuyekezwa kwe izinhlelo ngokuzila ukudla gqwa

1. Ukuzila Ukudla Njalo ngemva kosuku olulodwa. Lapho uhlelo kumele kube amahora angu-36 ukudla ukudla 12 kuphela, ngenkathi ngiphakamisa kuphela imikhiqizo ewusizo.
2. Okungahleliwe ukudla ukweqa. Abasekeli balobu amasu wanikelwa kanye nobe kabili ngeliviki kudlule omunye ukudla ngokwakho.
3. angu-24 ukudla. Kulokhu, kanye noma kabili ngesonto, ungakhetha amahora non-ukudla 24, nezinye izinsuku udle ukudla amaprotheni kanye fibre.
4. Omiswe. Lolu hlelo kuhloswe ngalo ikakhulukazi kubagijimi bezomthetho abadinga ome, kodwa hhayi ukunciphisa imisipha izicubu. Ngakho isilinganiso kahle sokuzila ukudla kanye yokudla - 16/8. Esikhathini inkathi yamahora angu-8, okuthiwa "ibhokisi ukudla", 50% of the ukudla isikhathi ngemva kokuzivivinya, lapho yena, sihamba esiswini esingenalutho.
5. Warrior Ukudla. Kulolu hlelo, "Ukudla ibhokisi elithi" ihlala 4 amahora kuphela. Uhlu imikhiqizo ngokuqinile kungagcini. Ukuqeqeshwa senzeka esiswini esingenalutho.

Yini udinga ukukhumbula ukudla gqwa: Izibuyekezo odokotela

Cishe zonke yezifiso kunganciphisa isikhathi ukuzila ukudla "ukudla esitolo", kuvunyelwe ukwandisa sokuzila ukudla. Izimpendulo ezivela kulabo njalo sizila ukudla, ethi focus kufanele kube kuphela siqu inhlalakahle yakho, ukukhetha uhlelo amandla ngamunye.

Ukuze silondoloze yemisipha, kubalulekile ukulinganisela amahora ukudla ukudla. Cishe, kwatholakala ukuthi isilinganiso elikhulu - kuba amahora kungekho kuka 20-24 sokuzila ukudla. Ngokuhamba zokwenqaba eside ukudla kuzoholela ekulahlekeni kwemisipha izicubu. Kulokhu, lesidlo kuqala emva ukuqeqeshwa kuzovumela imisipha yakho yokululama ngokushesha. Uphenyo abadlali professional kusikisela ukuthi uma ungahambisani nesikhathi esishiwo, yemisipha incipha ngokushesha.

Futhi, odokotela wazi: Uma unezinkinga zempilo, uzizwa akunandaba, focus liye lehla kakhulu, kukhona ukuwohloka, noma ukunamathela nohlaka esiqinile yokulamba kwakunzima kakhulu iphuzu ngokwengqondo buka, ekudleni kufanele simiswe noma ukwandisa isikhathi of the "ukudla ewindini."

Kaningi kukhona kobufakazi zabantu nezifo ipheshana wokugaya ukudla, owazama ukumelana indlala. Ngeshwa, okuhlangenwe nakho kuye kwabonisa ukuthi contraindication ngoba kolwelwesi kanye isilonda inzima.

Ukuzila Ukudla for ukukhuluphala

Lapho ochwepheshe ukhuluphele ngokuvamile ziphendukela yokwelapha indlala. izincwadi Scientific nesipiliyoni yezokwelapha ukuqinisekisa ukuphumelela indlela. Nokho, kufanele enze imisebenzi eminingana wokulungiselela ngaphambi kokusebenzisa ngokuzila ukudla ngakanye. Kwesisindo ngenxa indlela engalungile is cishe okuqinisekisiwe.

Mayelana 1-2 izinyanga ngaphambi kokuqala kohlelo isiguli udluliselwa Ukudla encishisiwe. Okusho ukuthi, okokuqala eshintsha yokudla yayo yokuziphatha. Ukuze wenze lokhu, isiguli kufanele ihambisane 6 ukudla ngosuku ngemithamo ahlukaniswe, okungcono ngesikhathi esifanayo sosuku.

Uma ukukhuluphala ifikile ngenxa ukuphila umzimba noma angasebenzi, udokotela ngamunye ukhetha uhleko umsebenzi. Waqala lapho-ke yena uqale ukudla. Ngokuvamile ngenhloso yokwelashwa ngezikhathi ezithile ngokuzila ukudla labetibambile esibhedlela ngaphansi eduze kweso lwezokwelapha.

Imithetho ukudla ngesikhathi sokuzila ukudla

Efingqa imiphumela zonke izinhlelo ngale ndlela, ungakhetha Ukudla ezivamile futhi iphephile yakhetha abantu abavamile futhi abasubathi, ngokuhlanganisa ngayo umsebenzi. Izimiso eziyisisekelo Ukudla 16/8:

• Osukwini nezikhathi ezimbili: "Ukudla ibhokisi elithi" nokuzila ukudla.
• "Ukudla ibhokisi elithi" kuyinto 8 amahora, ukwenqaba ukudla - amahora 16.
• Phakathi kokuzila ziphuze amanzi, itiye eliluhlaza, black coffee ngaphandle ukhilimu noshukela.
• Ukuze abasubathi kokwamukela BCAAs edingekayo ukuze alondoloze yemisipha.
• I "ibhokisi ukudla" kufanele uvumelane ukudla 2-3, ngalinye elikwazi by volume akufanele idlule umthamo Cams ezimbili.
• Ukusetshenziswa ukudla amafutha ezilwane kufanele ibe ngu- amagremu 50 ngosuku.
• Ukuzivocavoca Kwenziwa esiswini esingenalutho ekupheleni kwesikhathi ukudla.
• Ukudla kokuqala ilandela ngokushesha ngemva ukuqeqeshwa maqondana yangosuku 50% of kilojoule.
• Ukuze uthole umphumela isesihlalweni ukudla ukubeka eceleni ukudla okusheshayo, amaswidi, isinkwa, pasta, ukudla thermally kusetshenzwe.

Isikimu kosuku ngokuzila ukudla ngezikhathi ezithile 16/8

8.00 - ingilazi yamanzi, BCAAs.

9.00 - itiye eliluhlaza noma ikhofi.

11,00 - itiye eliluhlaza noma ikhofi.

12.00 - BCAA.

12.00-13.30 - ukuqeqeshwa.

13,40 - 1st ukudla, u-50% Ukudla Imininingwane.

16,40 - 2nd ukudla, u-25% yokudla.

20,40 - ukudla 3rd, 25% amaprotheni yokudla noma isidlo ukukhanya.

21.00-13.00 - indlala.

Lokhu umdwebo kumane isibonelo. Ukuze uthole imiphumela emihle, kufanele kube ukwakha isimiso sakho ngamunye isikhathi ukuqeqeshwa, okumele abe aqondile futhi, njengoba kwenzeka ngemva kokuzivivinya 'ephuma' yokulamba nesidlo kuqala. Ukuncipha komzimba kulokhu akuyona ngokushesha okwanele. Kuyinto eside futhi uzinzile yi ihlawulelwa ukuthi ukwehluleka ingabe usekhona kusukela ekudleni kanye kwesisindo kwenzeka.