Okudla "umzimba Omiswe" - imenyu amadoda abafisa ukuba lomzimba kanokusho

Uma othile uthi igama elithi "ukudla" ekhanda ngokushesha pops up umfanekiso abesifazane isigamu-babulawa, okuyinto sekuzomiswa phephula emoyeni. Nokho, hhayi kuphela izintokazi ufuna ukulawula amandla ukuthuthukisa umzimba. Intsha ukuchitha isikhathi esiningi kwezemidlalo, ingakutshela indlela yokudla ehambisana nempilo nakakhulu. Injongo eyinhloko amadoda ezemidlalo - "ezomile" fat umzimba, uzama ngangokunokwenzeka kuyilapho kulondolozwa mafutha yemisipha. Popular Ukudla kuchazwa kulesi sihloko, "omiswe umzimba." Imenyu ngoba amadoda enzelwe kabusha amanoni obunobunye futhi unempilo.

imisebenzi ukudla

Ngaphambi kokuqhubeka incazelo imikhiqizo kanye olinganise, kufanele uqonde ukuthi yini inkinga kufanele ukuxazulula omiswe emzimbeni. Ngoba abantu, ekudleni, ikakhulukazi, kufanele kuthuthukiswe izindawo zabo ukuze kugcinwe kwemisipha. Ngakho, imisebenzi elandelayo ume phambi kwethu;

• Ubuningi bamahora kusebenze ukuhlukaniswa amafutha (lipolysis);
• ukulondoloza yemisipha;
• ukugwema ukushoda uketshezi;
• kubange ukulimala sakugcina umzimba futhi ulethe benzuzo.

izinguquko ukubaluleka

Ukuze kuxazululwe le nkinga, esayina Ukudla "umzimba Omiswe":

• imenyu amadoda (ukudla ephansi carb) ;
• ekhethekile ukudla nsuku zonke kanye nemidlalo;
• ehlelekile, kulandelwa imigomo umthwalo, indlela siqu.

Kukhona imithetho ethile, lapho ukusebenza incike impumelelo lonke indaba:

1. Sisheshisa umzimba: ngokuzila ukudla akuvunyelwe nhlobo, ikhefu phakathi ukudla akuyona ezingaphezu kwezingu-3 amahora. Qiniseka ukuthi adle ibhulakufesi - ukugayeka kuqala ukudla iqala at zigcwele.
2. Nciphisa edonsa carbohydrate. High amaprotheni wokuqukethwe futhi amanani eliphansi carbohydrate (ikakhulukazi okusheshayo - kufanele ayifakiwe nhlobo) kuhilela Ukudla "Omiswe umzimba". Imenyu ukuthola amadoda phakathi Ukudla sakhiwa ukuze ngosuku okuba angaphuzi ezingaphezu kuka-70 grams carbohydrate.
3. Qhubeka ukuzivocavoca ejimini, enezela emandleni umzimba cardio. Indlela ephumelela kakhulu ezidabula amafutha ekuseni ngaphambi kokudla (imizuzu 40 ngesithuthuthu), lapho okuqukethwe ushukela egazini liphansi, kanye namandla ethathwa ezitolo amafutha.

Okudla "umzimba Omiswe": imenyu anolaka

Njengoba sekushiwo, ekudleni kufanele lifake ikakhulu imikhiqizo amaprotheni, okuhlanganisa inyama, yenkukhu, amaqanda, ephansi fat cottage shizi, ushizi, inhlanzi. Etigabeni lokugcina imikhiqizo yokudla yobisi bayakhishwa ngokuphelele. Qiniseka ukuthi udla imifino: ukhukhamba, iklabishi, imifino, kodwa kufanele zisuswe wokugcina angu-10 izinsuku. Akuvumelekile imifino impande (izaqathe, amazambane). Ingabe ukuphuza amanzi (mhlawumbe amaminerali) kanye oluhlaza / ginger itiye. Lona Ukudla "umzimba Omiswe". imenyu zabesilisa kwahambisana namanje ngaphandle nosawoti, isb. K. Ukhuthaza nokugcinwa uketshezi. Yiqiniso, akekho zazo amnandi, khekhe kanye kungaba kungabaza. It is ukhohlwe ngokuphelele mayelana ushukela. Afakwe Ukudla kufanele kube kancane, kancane kancane, isonto nesonto, kuncishiswe inani carbohydrate ekudleni. Kubalulekile ukuze kuqashwe impilo yabo. Ngu ngesonto lesithupha, carbohydrate kanye amafutha kuyaqedwa ngokuphelele. Ziyaphuma Ukudla efanayo kancane kancane, kancane kwandziswa kwelinani letikhungo imikhiqizo carbohydrate. Ukudla ibalwa ngo-6-8 emasontweni.