Nutrition ezemidlalo amantombazane: babe bahle futhi unempilo! Proper ezemidlalo umsoco abesifazane

Amandla kwabesifazane ezemidlalo akusho ukuthi kusikisela kwalokho ukudla nsuku zonke izithasiselo ehlukahlukene yasekhemisi. Kuyinto ukudla evamile kodwa ngesikhathi emakamu oyifunayo futhi kusukela lapho izingxenye eziyingozi ziyasuswa. Ngesikhathi esilinganayo izakhi kule mikhiqizo lenziwe laba likhulu.

Ezemidlalo umsoco abesifazane kufanele ibe 10% amafutha kanye carbohydrate, kanye asele 90% - amaprotheni ezidingekayo ukuze ukukhula kwemisipha izicubu. Futhi kule ukudla amavithamini, amino acid, amaprotheni Creatine, okuyizinto kuhle empilweni futhi abanalo Izimo. Miselela umsoco ekhethekile ekudleni kwakho akudingeki ukuba efanele okuningi ukuyengeza imenyu yakho yansuku zonke. Lokhu kuzokusiza ngcono impilo yakho, ukwandisa yemisipha, ukuthuthukisa ukusebenza yabasubathi ukufeza umzimba efanele.

Izici exchange of izinto yomzimba zesifazane

Catering kuya kwezemidlalo amantombazane kuhlukile kancane kusukela ekudleni kwabesilisa. Abesifazane bavame ukubhekana nezingqinamba ekhetha labo noma ezinye izithasiselo. izici Zemvelo umzimba female yokuthi fat umzimba emantombazaneni kwakhiwa isheshe amafutha aqoqana egciniwe, kodwa-ke bachitha kancane. Ngakho-ke, ukudla ezemidlalo kwabesifazane kufanele bacabangele lezi zici. Umzimba zesifazane kungaba isikhathi eside ukulala futhi baphaphame kuphela ngezikhathi zokucindezeleka okukhulu. Ukucindezeleka umuzwa indlala, futhi amantombazane kulesi sikhathi kakhulu, okwandisa umsebenzi ngokomzimba jikelele.

Isikhathi esining impela Ukudla ukudla engalethi imiphumela kulindeleke, futhi abesifazane behlala ndawonye bengashadile akusashiwo abanamathela zonke izinhlobo ukudla. Lokhu kungenxa yokuthi ajwayelekile zokuphila kwansuku zonke futhi isimiso evamile ukudla akuyona ugxile lilonke. Kodwa ngokushesha nje lapho uqala ukubuka ngokwayo, iphesenti nokwenziwa kweso kwandisa. Ngenxa yalokho, nokukhawulela bazithathela lokhu kudla, abantu bobulili bubuhle ilahlekelwa isilinganiso esifanele izakhamzimba. Le nkinga kuyosiza ukuxazulula ezemidlalo umsoco: kanjani ukudla ngendlela efanele bese uthola zonke kunesidingo umzimba trace izakhi kanye amavithamini.

Ezemidlalo namantombazane

Ukuze imikhiqizo yamukeleke ngokugcwele, abesifazane kwasekuqaleni ukuba sidlale nemidlalo. Kulokhu, umzimba uyobe isinxephezelo kusilela ikhalori ngokwandisa iphesenti nokwenziwa izakhi kusuka ukudla ukugaya amafutha. Ngakho-ke, isisindo ukulahlekelwa kudingeka ukuhlanganisa umsebenzi kanye nokudla ekhethekile girls lokugijima esiklanyelwe ukuqinisekisa ukuthi amantombazane ngangokunokwenzeka ukuba ulahlekelwe isisindo.

Ukukhetha umkhiqizo kwesokudla

Nutrition ezemidlalo amantombazane kuyinto eziyinkimbinkimbi izithako ukuthi bayakwazi ukuze anelise iphango yakho hhayi ukulimaza umzimba ngesikhathi esifanayo. Kungenzeka ukudla okwehla esiphundu futhi unamathele ekudleni kwakho. Kodwa kukhona ezinye imikhiqizo ngephutha kubhekwe ukuba wusizo ekudleni, njenge-yogurt. Njengengxenye iyiphi yogurt iqukethe carbohydrate ukuthi babambeke umzimba ngesikhathi sokuqeqeshwa, bese amanoni ongama usekhona. Ayikwazi ukusetshenziselwa ngemva ukusebenzisa kanye izithelo. Yebo, kuningi amavithamini, ama-carbohydrate kodwa hhayi kancane. Futhi kumelwe sikhumbule ukuthi carbohydrate - amandla. Okusanhlamvu Kunconywa ukuba ukudla okuncane kuphela ekuseni.

amaprotheni whey

Amaphrotheni whey - ingenye izinhlobo okusheshayo amaprotheni utilizable. Uhluka imikhiqizo ezivamile kulelo ngokushesha wajinge wanamatsela emzimbeni ngokushesha ngemva kokuzibeka elangeni. Emini, zikhona izikhathi lapho umzimba udinga ngokushesha replenishment amino acid kanye amaprotheni whey iyakwazi ukunikeza lokhu. Kodwa inkukhu webele, amaqanda nenyama, okuyinto aqukethe amaprotheni, ayikwazi ukwenza, kusukela mikhiqizo isikhathi eside ukugaya, namaprotheni kahle is kakhulu ziyancipha. Ngaphezu kwalokho, serum futhi peptides ukuthi ngcono ukugeleza kwegazi kumafayibha imisipha, okuyinto ebaluleke ikakhulu phambi Amazing. Ngakho-ke, amantombazane ezemidlalo umsoco kuzomele sifake amaprotheni whey. Take it kufanele kube ekuseni ngaphambi kokudla, ngaphambi umsebenzi futhi ngemva kwaso.

Kanjani ukwakha imenyu ezemidlalo umsoco abesifazane

Ekubhaleni imenyu, kufanele ugcine engqondweni ukuthi ukuncipha kuhamba phambili ngesikhathi isilinganiso ikhalori eyanele. Udinga ukudla mayelana ayisithupha izikhathi ngosuku. Ukudla ezemidlalo amantombazane kufanele kufake carbohydrate ayinkimbinkimbi, okuyinto akhiwa imifino, izithelo, okusanhlamvu. Kuzo zonke ukudla amantombazane kufanele kube amaprotheni, kusukela lesi sici kuyadingeka ukuze silondoloze ezingeni evamile umzimba, nokuvimbela indlala nokuthuthukiswa kwemisipha izicubu.

Girls mayelana amamenyu ezemidlalo Ukudla

Ukuze sasekuseni: Muesli ne-yogurt noma yogurt, umhluzi ezinqulwini izithelo.

Isidlo sasemini: kancane ephansi fat cottage shizi ngezithelo nesinamoni.

Eyodla: pasta wokudla nge sauce soy, inhlanzi, inyama, imifino kanye itiye.

Umthamo: amaprotheni Shake.

umthamo yesibili: yogurt noma yogurt, izithelo kungaba.

Eyodla: isidlo nge imifino, isaladi, inkukhu webele kanye okhalweni kancane umhluzi.

Uma sikhuluma lemali edingekile okusamanzi ekudleni msubathi nsuku zonke, kudingeka siqiniseke iyophuza amanzi, okungenani ezimbili amalitha amathathu ngosuku, njengoba amanzi inendima enkulu ukumuncwa carbohydrate, amaprotheni futhi asihlanze umzimba ubuthi. Ngaphezu kwalokho, amanzi evimbela amanzi emzimbeni futhi sithuthukisa umphumela ethola kwalezi zinsiza mzimba. emkhakheni wezemidlalo okunomsoco ochwepheshe ukweluleka ngesikhathi umsebenzi akazange uphuze amanzi ahlanzekile, futhi aqueous isixazululo glucose.

izithasiselo Special ezemidlalo umsoco

Girls-abasubathi kumelwe unake okukhethekile izithasiselo zokudla. Cishe amathathu imizuzu ekupheleni ukuqeqesha imisipha ngenkuthalo ukuncela amaprotheni kanye carbohydrate ngoba nokuvulwa sesigcilikisha eziphukile. Uma emva Amazing ukuthatha izithasiselo ezifanele, nekusebenta umsebenzi kakhulu.

Ngokuyinhloko ngemva kokuzivivinya ungafuni ukusebenzisa okuvamile, ukuze ukwazi ukubuyisela amandla esebenzisa izithasiselo eziningi. Ngokwesibonelo, isiphuzo noma amaprotheni carbohydrate-amaprotheni cocktail e ingxenye ngayinye equkethe kufika ku-70 amagremu amathathu amaprotheni. Ingasetshenziselwa ashona umzimba kanye powder ukudla esikhundleni. Benza izinto zibe lula kakhulu, njengoba ngokushesha esaba namandla futhi ngesikhathi esifanayo akudingeki ukupheka.

Kwimakethe ungathenga ezihlukahlukene Izithako, okuhlanganisa amavithamini, amino acid kanye namaminerali. Lapho kwakhiwa isidingo Ukudla qiniseka ukuthi amavithamini ezemidlalo umsoco abesifazane equkethwe. Ngaphezu kwalokho, ekudleni nsuku zonke ezemidlalo intombazane kufanele silinganisele futhi ahlukahlukene. Kuphela nale ndlela, ungalindela umphumela omuhle.

ezemidlalo umsoco Kusho

Ukudla kubaluleke kakhulu ezemidlalo umsoco abesifazane, izitofu fat kukhona kuqala uchungechunge lezi zimali. Zitholakala ngefomu capsule, futhi udinga ukuthatha, ukunamathela okuthile cebo. Ukuncipha komzimba ekudleni kudingeka ukusheshisa umzimba futhi wandise ikhalori lakho lokuphuza. Ngaphezu kwalokho, leli thuluzi kuyasiza ukwandisa izinga lokushisa, futhi amanoni zomzimba ngenxa phansi ngokushesha. Futhi ngokushesha ukuhoxiswa uketshezi okweqile kusukela umzimba.

izingxenye Njengoba asebenzayo amafutha esivuthayo ejenti ngokuvamile kusetshenziswa izinto ezinjenge-caffeine, guarana akhiphe ne-green tea. Kufanele kuqashelwe ukuthi izitofu fat and ube Izimo ezithile. Abenzi lutho Kunconywa abantu nezinkinga esimiso senhliziyo nemithambo yegazi, pheshana emathunjini bese izifo zendlala yegilo.

Inhlanganisela ezemidlalo umsoco futhi ukuqeqeshwa

Nakekela impilo yabo futhi uthuthukise ukuma ngisho simple. Lena kuyinkimbinkimbi futhi eside. Ngakho ungadikibali, uma ukuqeqeshwa engalethi umphumela oyifunayo. It nje kusho ukuthi umzimba wakho uvuma, futhi sidinga ukuthola izindlela ezintsha zokunqanda ukukhuluphala. Ukuhlanganisa ezemidlalo umsoco ofanele isisindo ukulahlekelwa kanye nokuzivocavoca, wena ungashiyi umzimba wakho wonke amathuba ukuze silondoloze izinqolobane fat ongama. Futhi iphupho lakho ukuba impumuzo nomzimba toned iba efinyelelekayo. Into esemqoka - ukuze uhlale ekudleni kanye umzimba njalo. Kufanele kuqashelwe ukuthi kuyasiza ubheke okunomsoco nge imenyu kwesokudla futhi wenze uhlelo imihlangano nge nomqeqeshi.