Ukudla kwe-protein-carbohydrate kuyindlela enhle yokukhipha ama-fat deposits

Ukudla kwe-protein-carbohydrate kuyindlela ephumelela kakhulu futhi ethandwayo yokulahlekelwa isisindo. Ngenxa yokudla okucatshangelwe kahle, umzimba uthola izinto eziningi ezidingekayo futhi ususa ama-carbohydrate akhona emagcini omzimba omzimba.

Lokhu kudla kusekelwe emjikelezweni wezinsuku ezine wokudla okunomsoco, lapho inani lamaprotheni nama-carbohydrate ekudleni kwansuku zonke lishintsha.

Okusemqoka kokudla kulula: usuku lokuqala nolwesibili lulawulwa ukudla kwamaprotheni, ngosuku lwesithathu sidla ama-carbohydrate amaningi, okwesine usuku lokulingana - amaprotheni afanayo ne-carbohydrate.

Indlela yokusebenza yokudla

Lapho umzimba uthola ama-carbohydrate ambalwa, angumthombo wamandla, uhlukanisa izitolo ezitholakalayo zamafutha.

Uma lesi simo sezinto siqhubeka isikhathi eside (izinsuku eziningana), khona-ke imvelo iyakhiwa kabusha njengendlela yokunethezeka kwezomnotho (ukwehlisa ukucindezela, ukunciphisa umzimba, nokunye) futhi iqala ukufuna imithombo yamandla kwamanye amakhemikhali nezicubu.

Ukuze ugweme ukulungiswa okunjalo, ngosuku lwesithathu, ukudla okunamaprotheni-carbohydrate kuhlinzekela ukwethulwa kwenani elikhulu lama-carbohydrates ekudleni, okwenza kube yingxenye Gcwalisa izimpahla ezisetshenzisiwe.

Ngesikhathi esifanayo, isisindo sehlile ezinsukwini zokuqala kancane kancane, kodwa umjikelezo olandelayo futhi uvumela ukuthi ulahlekelwe yi-1-2 kilogram yama-fat store. Usuku lwesine sondla umzimba, siqinisa isimo sempilo.

I-carbohydrate ekudleni ukulahleka kwesisindo idinga ukudla okuyingxubevange: thatha ukudla emihlanu noma eyesi-6 ukwamukela izingxenye ezincane.

Lo mbuso ikuvumela ukuba ugcine isilinganiso esivamile sokugaya umzimba futhi ungazizwa ulambile. Ubude benkambo ngamasonto amathathu.

Izinzuzo zokudla

Ukudla kwe-protein-carbohydrate kukuvumela ukunciphisa amafutha omzimba futhi cha Yenza umzimba uphinde uwugcwalise esikhathini esizayo. Iphumelela kakhulu ukuthi isetshenziselwa izici zomzimba, ngoba kugcinwa umzimba ophelele isimo kubaluleke kakhulu.

Ukuntuleka kwendlala nokukhathala kungabuye kuthiwa yi-big plus ye-carbohydrate yokudla. Ukuze ulahlekelwe isisindo, kusetshenziswe ukudla okucatshangelwe kahle, okunikeza umzimba izinto ezidingekayo, ngaphandle kokuntuleka kwama-carbohydrate ngezinsuku ezithile.

Lokhu kudla kuhle futhi ukuthi kungenzeka ukuba wenze imenyu ngayinye ethinta izici zomuntu ngamunye, isimo sempilo yakhe, imikhuba yokudla. Kukhona ukudla okuyisisekelo okungashintshwa, ukunamathela ezimisweni eziyisisekelo.

Ukudla kwamaprotheni-carbohydrate: imenyu eyisisekelo

Usuku lokuqala:

• Izikhupha zamaqanda ama-3, amaprotheni amahlanu, imifino engekho-starchy (isipuni noma yikuphi amafutha);
• I-cocktail yobisi olunamafutha aphansi kanye nokwengezwa kwamaprotheni;
• Ibele lezinkukhu elibilisiwe kanye ne-grapefruit;
• Ingilazi yamabhontshisi abilisiwe, yenkomo ebilisiwe;
• Izingcezu ezimbalwa zezinhlanzi abilisiwe nge isaladi yemifino, izikhupha kanye namaprotheni;
• I-cocktail ye-fat fat fat ne-addition of proteins.

Usuku lwesibili: kufana neyokuqala.

Usuku lwesithathu:

• Oatmeal phezu kwamanzi, abamhlophe abamhlophe bamaqanda;
• Irayisi elibilisiwe (noma u-buckwheat, noma enye i-porridge) nesifuba senkukhu;
• Macaroni kusuka kufulawa we-durum ukolweni;
• Irayisi elibilisiwe (noma u-buckwheat, noma enye i-porridge) nesifuba senkukhu;
• Ingcezu yezinhlanzi ezibilisiwe (incike) nezinhlamvu ezintathu zesinkwa nge-bran noma i-wholemeal.

Usuku lwesine:

• Oatmeal phezu kwamanzi, abamhlophe abamhlophe bamaqanda;
• Ubisi lweprotheyini ukuxubha kanye nezingcezu ezintathu zesinkwa nge-bran noma ukudla okuphelele;
• Ilayisi elibilisiwe kanye nebele lezinkukhu elibilisiwe;
• Isaladi, inhlanzi ebilisiwe kanye nezingcezu ezintathu zesinkwa nge bran noma wholemeal;
• I-cocktail ye-fat fat fat ne-addition of proteins.

Uma ukwahlulela ngokudla, ngeke kudingeke ufezeke ngokuqinisekile, futhi isimo sempilo sizoba sehlukile. Uma ungenaso isiteleka selambile, kodwa ngempela ufuna ukulahlekelwa isisindo, khona-ke udinga ukudla kwe-carbohydrate. Impendulo evela kulabo abaye bazama, ukuqinisekisa ukusebenza kwayo. Ukulahlekelwa cishe konke, kuphela inani lesisindo sehlile, kodwa lokhu kuncike ekutheni isisindo esiningi sitholakalayo.