Ukudla okunomsoco for kwemisipha ukukhula

Uma nomsubathi akazi lutho mayelana ukudla, awusebenzi ukwakha kwemisipha. Kunengqondo - yini uxhumano? Qeqesha ngaphezulu kwandisa umthwalo - futhi imisipha luyokhula bebodwa. Kodwa lokhu akulona iqiniso, umsoco ofanele ngoba imisipha ukukhula kubalulekile. Nakuba sikhuluma ngokudla ukudla okunempilo, okuyinto ihlukile kulokho nokuthi ukudla umuntu ovamile, hhayi elalihlala ukusebenzisa uyakhathaza. Idinga indlela siqu umsubathi ngamunye sisuselwe eminyakeni yakhe, ubulili, ukucindezeleka umfutho Imizimba.

Ukudla okunomsoco for kwemisipha ukukhula kumelwe nakanjani zihlanganisa hhayi kuphela amafutha, amaphrotheni kanye carbohydrate, kodwa futhi amavithamini namaminerali. Daily umsubathi imenyu kufanele kube ezihlukahlukene futhi zihlanganisa ukudla kuwo wonke amaqembu. Lokhu imikhiqizo yobisi, inyama, inhlanzi, amaqanda, amafutha, ukudla okunoshukela nofulawa imikhiqizo, imifino kanye nezithelo. Dairy kanye nenyama imikhiqizo kumele kubukwe ekudleni, kusukela zimfanelo zenza kube okukhulu ngezinga kwemisipha ukukhula. I amaprotheni ziphele ngosuku kusukela kule ukubala: 2d iphindwe isisindo sawo amakhilogramu.

Uma ungazi kanjani ukudla ngendlela efanele phakathi nokuqeqeshwa, umsebenzi wakho ungafaka amandla agcinwe - bese belahlekelwa ukuthi asho ukuthini. Amakhabhohayidrethi ukunikeza amandla wonke umzimba futhi kumelwe baphuze kahle. Amakhabhohayidrethi zihlukaniswe amaqembu amabili: fast and kancane. Ngaphambi ukuqeqeshwa badinga yesibili, okuyinto kancane ukugaya, okusho isikhathi eside izogcina imisipha toned. Bahlanganisa imikhiqizo efana namazambane, irayisi kanye oatmeal. Fast carbohydrate nakho kudingekile, kodwa kufanele kudliwe ngemva kokuzivivinya, lokhu kuzokunika imisipha yakho amandla mpilo ngokuhamba umzimba. Lezi zihlanganisa uju, ujamu, omisiwe kanye confectionery.

Uma ukunikeza incazelo jikelele, kanjani ukudla ukuze bemidlalo, into ebaluleke kakhulu odinga ukukwazi - ekudleni kufanele kube ezihlukahlukene ukudla kanye nesidingo ukuthatha okungenani kahlanu ngosuku. Nokho kumelwe sikhumbule ukuthi imisipha bayanda phakathi ukuphumula, hhayi lapho uvivinya umzimba. Isiphetho: sidinga ukuphumula okuhle, ngoba imisipha ukukhula incike ratio okunomsoco, ukuzivocavoca nangokuphumula. Futhi akumelwe sikhohlwe mayelana amanzi, noma nge eyanele enganele yamanzi imisipha nomzimba uyomane ugoqe.

Abantu abaningi bakholelwa ukuthi amafutha anamandla akudingekile ekudleni. Lena sibi. Proper umsoco kwemisipha ukukhula kumelwe nakanjani zihlanganisa amafutha. Ziqukethe kilojoule ezidingekayo ukuze umuntu njalo wahlanganyela ejimini. Ngaphezu kwalokho, ukungabi amanoni kungathinta umsebenzi zocansi, kusukela testosterone zamagama akunakwenzeka ngaphandle amafutha. ukusetshenziswa yabo kufanele alinganisiwe futhi ngezinga awutholi ukhuluphele. Uma nomsubathi isebenzisa amaqanda, amantongomane, ushizi, imbewu kanye zemifino uwoyela, inani amafutha kwanele.

Ukudla okunomsoco for kwemisipha ukukhula kumelwe nakanjani zihlanganisa imifino nezithelo, kanye nesiphuzo, kungcono uma fresh. Nge nezithelo ngenkathi, ihlobo noma ekwindla azikho izinkinga, kodwa lapha ebusika kanye entwasahlobo kufanele ukuncika izithelo ezomisiwe - omisiwe amabhilikosi omisiwe, amakhiwane aqukethe umsoco ngokwanele. Ngaphezu kwalokho, ukudla okunempilo akusho ukubeka eceleni ukusetshenziswa multivitamins. Futhi-ke, ekudleni kufanele kube kungekho ukudla okusheshayo, kanye ukudla ngokweqile thermally kusetshenzwe.

imihlahlandlela ajwayelekile ukudla okunempilo kubagijimi, kuhlanganise amathiphu ukudla usawoti kancane kanye noshukela, ezilwane ngangokunokwenzeka ukuba esikhundleni isitshalo. Imisebenzi ukuthi kufanele ukuxazulula amandla: ukuqinisekisa isamba elanele kilojoule, amavithamini namaminerali, ukunciphisa emafutheni ungqimba, futhi ngokufanelekile, ukwanda imisipha yomzimba. Ngenxa yalokho, ibhalansi elilungile hormone lekumele azuzwe ezokwenza sifinyelele imiphumela esiphezulu.