Ukutya kwamandla

Umxholo

• Amafutha njengokutya kwamandla
• Ukutya okunamandla kuqeqesho

Ukutya kwamandla ikakhulu kuboniswa kukutya okunee-carbohydrate, ezinjengezonka, iitapile kunye nerayisi. IiCarbohydrate zezona zisondlo zisisiseko zokuxhobisa iiseli, ngenxa yoko zilula kwaye ziyakhawuleza ukuzisebenzisa.

Ke, ukutya okufana:

• Ukutya okuziinkozoirayisi, umbona, umzala, ipasta, iquinoa, irhasi, irye, ioyile;
• Izilimo eziyizigaxa neengcambu: Iitapile zesiNgesi, ibhatata, manioc, icassava, yam;
• Ukutya okusekwe kwingqolowa: isonka, iikeyiki, ii-noodle, ii-cookies;
• Iimbotyiiimbotyi, ii-ertyisi, iilentile, iimbotyi zesoya, ii-chickpeas;
• Ubusi benyosi.

Ukongeza kukutya kwamandla, kukwakho nokulawula nokwakha ukutya, okwenza eminye imisebenzi emzimbeni njengokuphilisa, ukukhula kweeseli ezintsha kunye nokulawulwa kwemveliso yehomoni.

Nangona kunjalo, akukho nanye kwezi zokutya zinamandla, abakhi kunye nabalawuli, ekufuneka bebhidaniswe nokutya okuvuselelayo, okunentshukumo eyahlukileyo emzimbeni. Jonga umahluko kule vidiyo ilandelayo:

Amafutha njengokutya kwamandla

Ngelixa i-1 g ye-carbohydrate ibonelela malunga ne-4 kcal, i-1 g yamafutha ibonelela nge-9 kcal. Ke, ikwasetyenziswa ngokubanzi ngumzimba njengomthombo wamandla ukugcina ukusebenza kakuhle kweeseli. Eli qela libandakanya ukutya okufana ne-oyile ye-olive eyintombi, i-chestnuts, ii-almonds, i-walnuts, ibhotolo, i-avocado, imbewu ye-chia, iflakisi, isesame, ioyile yekhokhonathi kunye namafutha endalo atholakala kwinyama nobisi.

Ukongeza ekunikezeleni amandla, amanqatha nawo athatha inxaxheba kwi-membrane ehambisa zonke iiseli, ehambisa izondlo egazini, enza uninzi lwengqondo kwaye athabathe inxaxheba kwimveliso yehomoni zesini.

Ukutya okunamandla kuqeqesho

Ukutya okunamandla kubaluleke kakhulu ukugcina incopho kunye nomgangatho woqeqesho, kwaye kufuneka kusetyenziswe ngobuninzi obuhle ikakhulu ngabantu abafuna ukufumana ubunzima bemisipha.

Oku kutya kufuneka kufakwe kulwakhiwo langaphambi kokuzilolonga, kwaye indibaniselwano inokwenziwa njenge: ibhanana ene-oats kunye nobusi, isandwich yesonka samasi okanye iziqhamo ze-smoothie ezineoats, umzekelo. Ukongeza, kuya kufuneka batyiwe nasemva kokuzilolonga, kunye nomthombo othile weprotein, ukukhuthaza ukubuyiswa kwemisipha kunye nehipertrophy.

Bukela le vidiyo ilandelayo kwaye wazi ukuba ungatya ntoni ngaphambi nasemva kokuzilolonga:

Bona ezinye iingcebiso malunga nokutya kwinto yokuqala kunye nasemva kokuzilolonga.