Izizathu ezi-3 Ubunzima bakho buguquka (obungenanto yakwenza namafutha omzimba)

Umxholo

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Ubunzima bakho njengenani buyatshintsha ngendlela emangalisayo. Inokuphakama kwaye iwe usuku nosuku, nokuba yeyure neyure, kwaye utshintsho kumanqatha omzimba kunqabile ukuba ngoyena nobangela. Xa unyathela kwisikali awulinganisi nje izihlunu namanqatha. Eli nani limele ubunzima bamathambo akho, izitho zomzimba, ulwelo lomzimba, iglycogen (uhlobo lwekhabhohayidrethi oyilahla kwisibindi sakho nakwizihlunu, ezisebenza njengamafutha okubuyisela umva, njengebhanki yamandla ehagu) kunye nenkunkuma ngaphakathi umjelo wokwetyisa ongekawukhuphi. Ngenxa yazo zonke ezi zinto zixabisekileyo apha zizizathu ezintathu eziqhelekileyo onokuzibona zisihla esikalini, ngelixa uphulukana namanqatha omzimba:

Utya iSodium encinci kakhulu

Amanzi atsalwa kwisodium njengemagnethi, ke xa usehla ityuwa okanye isodiyam engaphezulu kunesiqhelo, unokuxhoma kwi-H20 eyongezelelweyo. Iikomityi ezimbini zamanzi (i-16 oz) inobunzima beponti enye, ke ukutshintsha kolwelo kuya kuba nefuthe kwangoko kubunzima bakho kwisikali.

Ukulungiswa: Sela amanzi ongezelelweyo-isenokubonakala iphikisana kodwa iyakunceda ukukhupha amanzi ojinga kuwo. Ukutya okunotyebileyo kwePotassium nako kubalulekile, njengoko kunesiphumo sendalo sokuchama-ukhetho olukhulu lubandakanya ibhanana encinci, iimbotyi zelima, isipinatshi esiphekiweyo, ukubetha, iyogathi ye-nonfat, i-cantaloupe kunye ne-melon melon.

Uqunjelwe

"Ukuxhaswa" kunokubangela ukuba ulinganise ngakumbi de umzimba wakho ukhulule inkunkuma exhomekeke kuyo. Akuqhelekanga ukuba abafazi bafumane ukuqunjelwa njengenxalenye ye-PMS (sinethamsanqa thina!), Kodwa uxinzelelo, ukulala kancinci, kunye nokuhamba nako kunokubangela.

Ukulungiswa: Sela amanzi amaninzi kwaye utye ukutya okutyebileyo kwifiber enyibilikayo ukwenza izinto zihambe, njengeoats, irhasi, amakhiwane, iimbotyi, i-chia kunye nembewu yeflakisi kunye neziqhamo zesitrasi.

Ugcina iiCarbs ezininzi

Umzimba wakho unamandla amakhulu okugcina iikhabho - ungasusa ubuncinci iigram ezingama-500. Ukubeka oko ngokwembono isilayi esinye sesonka sipakisha i-15 grams ye-carbs. Xa utya i-carbohydrate eninzi kunokuba umzimba wakho uyidinga ngokukhawuleza, uya kugcina okuseleyo kwisibindi sakho kunye nezihlunu, eziya kuhlala apho de zifunelwe amafutha. Kwaye kwigramu nganye ye-glycogen oyigcinayo, ubeka kwakhona malunga ne-3-4 yeegram zamanzi, ngoko ke, yinto ephindwe kabini xa isiza kubunzima bakho.

Ukulungiswa: Nciphisa, kodwa musa ukusika i-carbs, kwaye ugxile kumgangatho. Umsele ococekileyo, iikhabhathi ezixineneyo ezinjengezonka ezimhlophe, ipasta kunye nezinto ezibhakiweyo, kwaye zibandakanya inani elincinci lokutya okuziinkozo kwisidlo ngasinye, njenge-oats esikwe ngentsimbi, ibrown okanye irayisi yasendle okanye iquinoa, kwaye ujikeleze isidlo sakho ngemifuno okanye iziqhamo, Iprotheni encinci, kunye neoli encinci esekwe kwisityalo. Umzekelo omkhulu: irayisi encinci yasendle enefreyimu eyenziweyo evela kwimifuno eyahlukeneyo ekhutshwe ngeoyile yesame, kunye ne-shrimp okanye i-edamame.

Umgca osezantsi: eneneni kuqhelekile ukuba ubunzima bakho buphele kwaye buhambe, ke ukuba ubona ukonyuka kancinci, ungothuki. Ukufumana iponti enye yamanqatha omzimba, kuya kufuneka utye ngaphezulu kwe-3,500 yeekhalori ngaphezulu kokutsha ipayi, okanye ikomityi enye yepremiyamu ice cream). Ukuba ubunzima bakho kwisikali bunyuka ngeponti enye kwaye awuzange utye ngaphezu kwe-3,500 calories, awufumananga iponti yamafutha omzimba. Shenxisa ugxile kude kwinqanaba kwaye ujonge indlela oziva ngayo kunye nokuziva kwakho. Kunokwenzeka kakhulu ukuba ubone inkcazo yemisipha engaphezulu kunye nokuncitshiswa kweesentimitha xa ubunzima bakho kwiipawundi bungekashukumi.

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