Isikhokelo soMqalisi woKwakha uMzimba wokuLungiselela iSidlo kunye neSondlo

Umxholo

• Iisiseko: Ukwakha umzimba Isondlo
• Ungazimisela njani iiKhalori zakho kunye neenjongo zeMacro zokuLungiselela iSidlo soKwakha uMzimba
• 1. Fumana inkcitho yakho yonke yamandla yonke imihla.
• 2. Lungisa ngokusekelwe ekubeni ubhuqa okanye usika.
• 3. Zoba iimacro zakho.
• ISikhokelo seNyathelo neNyathelo sokuLungiselela iSidlo soKwakha umzimba
• 1. Fumana izixhobo zakho.
• 2. Cwangcisa kwaye uthenge ukutya.
• 3. Lungisa ukutya okusisiseko.
• 4. Hlanganisa ukutya kwakho.
• Usuku lokuLungiselela iSidlo soKwakha uMzimba
• Iinkonzo zokuHanjiswa kwesidlo sokwakha izakhiwo
• Uphengululo lwe

Ukuba ukhe wadibana nomakhi womzimba okhuphisanayo - okanye, heyi, skrola nje kwi-Instagram feed yabo - awuyi kumangaliswa kukufunda ukuba bafumana amanqaku abo anemisipha, abhityileyo ngokusebenzisa i-combo yokuzilolonga kunye nesondlo.

Ukunamathela kwisidlo sokwakha umzimba esine-regimented, ukulungiselela ukutya sisitshixo. (Uyazi ukuba kuhamba njani: Xa ulungiselela ukutya okusempilweni ngaphambili, akunakufane kwenzeke ukuba ubethe iChipotle endleleni egodukayo okanye uhlasele ingqayi yebhotolo yamandongomane xa ulindile emva kokuzilolonga.)

Ingaba ungumdlali weembaleki, ufuna ukwakha umzimba, okanye nje ukutya okunesondlo, le ndlela-yokukhokela ukulungiswa kwesidlo sokwakha umzimba kunokuba luncedo.Kwaye ezinye zeendlela zokupheka zokwakha umzimba ziya kukwenza ukuba ungene. (Inqaku: ayisiyenkukhu kunye nerayisi kuphela.)

Iisiseko: Ukwakha umzimba Isondlo

Ulwakhiwo lomzimba alunasayizi-yokulingana-sonke isicwangciso sesondlo ekufuneka senziwe ngabadlali ukuba balandele. Nangona kunjalo, uninzi lweenkqubo zesondlo sokwakha umzimba zidibanisa ukutya okubalwa ngeekhalori kunye nokutya okune-macro (ekwabizwa ngokuba yi-'If It Fits Your Macros 'okanye' IFYM 'yokutya), utshilo uPaige Johnson, ugqirha wezakhiwo zomzimba ukusuka kwi-Precision Nutrition kunye ne-National Academy ye-Metabolic Sciences.

Ukubala kweekhalori kufuna ukuba ulandelele iikhalori zakho ukuze ugcine iithebhu ezikufutshane malunga nokuba utya kangakanani usuku ngalunye. Ukubala ii-macronutrients (ii-macros ngokufutshane) kumalunga nokuqinisekisa ukuba ipesenti yeekhalori zakho zizonke zivela kwi-macronutrients nganye: iprotein, iicarbohydrate, kunye namafutha.

"Iipesenti ezichanekileyo zemacros ziya kwahluka kuye umntu, kodwa uninzi lweenkqubo zifuna ipesenti ephezulu yee-carbs, ipesenti yeeprotheyini, kunye neepesenti eziphantsi ukuya kumodareyitha wamafutha," ucacisa u-Evan Eaton, ingcali yesondlo kuNutrishop e-Boca Raton , EFlorida.

Isandi sinzima? Yiyo loo nto uninzi lweembaleki ziqesha umqeqeshi okanye isondlo ukuze zibancede babone ukuba ikhalori yabo ibalwa njani kunye nokuwohloka kwemacronutrient- kwaye nesicwangciso sabo somdlalo wokulungiselela ukutya - kufuneka sibe kuwo onke amabakala okulungiselela, utshilo umakhi womzimba uNatalie Matthews, IFBB Bikini Pro kunye nomsunguli we Umpheki weFit Vegan.

I-ICYDK, uninzi lwabakhi bomzimba balandela ixesha "lokunyusa" kunye "nokunciphisa", ngexesha apho bagxininise ngakumbi ekwakheni izihlunu (kwaye ngokuqhelekileyo batya iikhalori ezongezelelweyo) okanye ukulahlekelwa ngamafutha (ngokuqhelekileyo ukusika iikhalori). Abanye abaqeqeshi bacebisa ixesha lezondlo, kulapho usebenzisa ngokucwangcisekileyo i-carbs ukunceda ukunika amandla ngaphambi kokuzilolonga okanye ukugcwalisa iivenkile ze-glycogen emva kokusebenza. (FYI, oku kukutya okulungileyo kokutya ngaphambi nangemva kokusebenza.)

Oko kwathiwa, yiyongu kunokwenzeka kwi-DIY. Ke, ukuba ujonge ukwenza isidlo sokwakha umzimba kunye nesondlo, lungela ukusonga imikhono yakho.

Ungazimisela njani iiKhalori zakho kunye neenjongo zeMacro zokuLungiselela iSidlo soKwakha uMzimba

1. Fumana inkcitho yakho yonke yamandla yonke imihla.

Inyathelo lokuqala kukufumanisa inkcitho yakho yemihla ngemihla yamandla (TDEE), utshilo u-Anthony Balduzzi, NMD, umseki we-The Fit Father Project: "Olu luqikelelo olusondeleyo lenani leekhalori ozitshisayo suku ngalunye ngokujonga ubude, ubunzima , ubudala, kunye nenqanaba lomsebenzi, "uyacacisa. Ukufumana elo xabiso, sebenzisa ikhalityhuleyitha ekwi-intanethi enje ngale okanye le. (Apha: Izinto ezili-10 obungazazi malunga neekhalori).

2. Lungisa ngokusekelwe ekubeni ubhuqa okanye usika.

Ukuba injongo yakho kukunciphisa umzimba kunye namafutha (ukusika), kuya kufuneka utye iikhalori ezimbalwa kunenombolo yakho ye-TDEE, kuchaza uGqr Balduzzi. "Kodwa ukuba ujonge ukutyeba okanye isihlunu, kuyakufuneka utye ngaphezulu kweekhalori," utshilo. Yongeza okanye uthabathe iikhalori ezingama-250 ukuya kwezingama-500 ukuya / kwi-TDEE yakho ukufumana ikhalori ekujoliswe kuyo yemihla ngemihla (DTCI). (Ujonge ukusa izihlunu zakho kwinqanaba elilandelayo? Esi sikhokelo siquka konke sokwenza ibulking siyakunceda ufezekise iinjongo zakho zempilo.)

3. Zoba iimacro zakho.

Unokwenza isixa semathematika ukuze ubone ukuba zingaphi iigramu zecarbs, iiprotein, kunye namafutha ekufuneka ujonge ukuwatya yonke imihla (esi sikhokelo siza kukubonisa ukuba ungayenza njani) - okanye ungayifaka nje kwi-macro calculator . Zama enye yezi:

• U-Katy Hearn Fit Macro Calculator
• IIFYM Macro Calculator
• IQueenBuilding.com Macro Calculator

ISikhokelo seNyathelo neNyathelo sokuLungiselela iSidlo soKwakha umzimba

Isiseko sesicwangciso sokwakha umzimba kukuba ungatya nantoni na oyifunayo, okoko ungadluli kwiikhalori zakho owabelweyo kwaye ubethe umlinganiso olungileyo weemacros ezintathu. (PS le ndlela yokutya inokubizwa ngokuba "kukutya okuguqukayo.")

Ukutya kwangaphambili kunokukunceda kakhulu ukuba unamathele kwisidlo sokwakha umzimba. “Kulula kakhulu ukuphuma emgaqweni nokwenza ukhetho lokutya olungalunganga xa usilela ukwenza ukutya,” ucacisa watsho uEaton. Yiyo loo nto yena kunye noJohnson becebisa ukuba ubeke ixesha elinye evekini kwisidlo sakho sokwakha umzimba.

1. Fumana izixhobo zakho.

Inkqubo yokulandela umkhondo njengeMyFitnessPal kwaye uyiLose! yenza kube lula ukukhetha kunye nokulandelela ukutya, njengoko zidibanisa iikhalori kunye neemacros kwinto nganye yokulungiselela ukutya kokwakha umzimba. Ngaphezu koko, baya kukunceda ufunde ukuba kukuphi ukutya okuqulethe i-carbs, iiprotheni kunye namafutha. (Idibeneyo: Iinkqubo eziLungileyo zokuPhulukana noMzimba eziSimahla ngokupheleleyo).

Unokufuna kwakhona isikali sekhitshi (esiza kukunceda ulinganise ukutya ngokuchanekileyo ngokuthelekisa ubungakanani beebhola zamehlo) kunye nezinye izikhongozeli zokutya eziqinileyo zokugcina ukutya kwakho.

2. Cwangcisa kwaye uthenge ukutya.

Okulandelayo kuludwe lwakho lokwakha isidlo ukulungiselela uluhlu lokwenza: Ukuthenga ukutya. "Kuludwe ngalunye - iiproteni, iikhabho, kunye namafutha - cwangcisa ukutya okuku-5 ukuya kwesihlanu okuphambili oya kukutya ngeveki. Emva koko yenza uluhlu lweegwegwe," utshilo uBalduzzi. Ubiza oku kutya "kuhamba", kwaye oku kuyakwenza isabelo sengonyama kwisidlo sakho seveki ezayo. (Ukuba eli lixesha lakho lokuqala lokulungiselela ukutya, funda ngezi mpazamo zokulungiselela ukutya ukuze uziphephe.)

Xa ukhetha imifuno yakho, "qiniseka ukuba kukho imibala eyahlukahlukeneyo kuba imibala imele iivithamini kunye neemaminerali," kusho uMatthews. "Oku kuya kunceda ukuba ungabinazondlo kwaye kuya kukugcina ungabi nesithukuthezi." (PS Ewe, unokuba ngumakhi womzimba we-vegan.)

Sebenzisa eminye yale mizekelo ingezantsi ukwenza uluhlu lwakho lwegrosari yolwakhiwo lomzimba.

• Iiproteni ezinomdla: inkukhu, iturkey, inyama yenkomo, isalmon, amaqanda, ityhuna enkonkxiweyo okanye isardadi
• Iiproteni ezisekwe kwizityalo: iquinoa, iimbotyi, itofu, iprotein yemifuno etyhidiweyo, itempeh, iimbotyi, umgubo weprotein ye-vegan
• Amafutha asempilweni: Iavokhado, ioyile yekhokhonathi, amandongomane, iyogathi yamaGrike, itshizi, iimbewu
• Iicarbohydrate ezisempilweni: iquinoa, irayisi, amajikijolo axubeneyo, i-oatmeal, ibhatata, isonka sikaHezekile, umzala
• Imifuno: i-kale, ipepile, isipinatshi, iitumato, iikhukhamba, umxube wesaladi
• Izinongo / iiCondiments: isosi eshushu, i-basil, i-vinaigrette yeBhalsam, igwele lesondlo, igalikhi, ityuwa, ipepile, ilamuni

3. Lungisa ukutya okusisiseko.

Ukulungiselela isidlo sokwakha umzimba kunokukunceda uhlale umkhondo, kodwa kuphela ukuba utya into oyiphekileyo. Ngena: ezahlukeneyo. Esikhundleni sokwenza izinto ezifana ne-stews, i-curries, kunye ne-stir-fries eziza kufuna ukuba udle into efanayo ngeentsuku ezintlanu ezichanekileyo, ukutya okulungiselelwe okunokuhlanganiswa ngeendlela ezahlukeneyo, uthi uMonica Auslander Moreno, MS, RD, LDN, isondlo. umcebisi weRSP Nutrition. (Izinto eziNxulumeneyo: Iingcamango ezingama-20 onazo ngokuqinisekileyo xa ulungiselela ukutya)

Isicwangciso sakho sokwenza: Yenza iprotein yakho yokuya (ifakwe ezinye iziqholo) kwi-oveni, kwaye mayeke ibhaka. "Qhubeka ubhaka imifuno yakho ngexesha elifanayo," kusho uBalduzzi. Emva koko, sebenzisa i-rice cooker okanye isitovu-top ukupheka i-carbs yakho ngokucinezela amaqhosha ambalwa. Kwangaxeshanye, faka i-steam nayiphi na imifuno ongathanda ukuba nayo, kwaye ubilise amaqanda akho.

"Xa yonke into iphekiwe, gcina isithako ngasinye kwizikhongozelo ezahlukeneyo oya kukwazi ukuzibamba kuyo yonke iveki," ucebisa uBalduzzi.

4. Hlanganisa ukutya kwakho.

Ngoku ukuba konke ukutya kwakho kuphekiwe kwaye ifriji yakho igcwele, konke okufuneka ukwenze kukukhupha ezo zikhongozeli kwaye udibanise ukutya ngeendlela ezahlukeneyo ngexesha lokutya.

"Yigcine ilula ngokugcwalisa malunga nesiqingatha seplate yakho ngayo nayiphi na imifino, gcwalisa isinye kwisine seplate yakho ngeproteyin, kunye nesiphelo sokugqibela ngekharb esempilweni," utshilo uBalduzzi. "Ukuba ii-macros zakho zahlukile, izahlulo ziya kutshintsha, kodwa le yindawo efanelekileyo yokuqala."

Iingcebiso ezingakumbi eziluncedo kunye nezimvo zokwakha isidlo sangokuhlwa:

• I-7 ye-Vegetarian Meal-Prep Ideas kunye ne-10 nje yezithako
• Indlela yokukhetha iresiphi efanelekileyo yokutya okugqibeleleyo
• ISidlo seVeki seMeditera seSidlo seVeki
• Iingcebiso zokuLungiselela ukutya kunye nokupheka ngakumbi kulo nyaka
• Iintsuku ezingama-30 zeSidlo-Umngeni wokuLungiselela

Usuku lokuLungiselela iSidlo soKwakha uMzimba

Ukuphinda-phinda: Akukho sicwangciso somntu sokutya esiya kujongeka ngokufanayo. Iingcamango zokutya zokwakha umzimba ezivela eMoreno naseBalduzzi apha ngezantsi zingenakusebenza nesicwangciso sakho, kodwa kunokuba yindlela elungileyo yokufumana iijusi zakho zokuyila zokupheka.

Isidlo sakusasa:Yenza i-oats ngobusuku obunye ngebhotolo ye-cashew, i-flaxseed yomhlaba, ubisi lwe-nut okanye ubisi lobisi, kunye nembewu ye-chia.OKANYEiipancakes ezenziwe ngomgubo we-almond, ubisi lwe-nut okanye ubisi lobisi, ioli yeoli, iziqhamo ezicocekileyo / isipinashi, i-powder baking, kunye nesinamon (iprotheni eyongezelelweyo, unokongeza i-protein powder).

Isidlo sasemini:Phosa enye yeeproteni zakho kwisaladi esecaleni eyenziwe ngecucumber egayiweyo, itumata, iavokhado, i-squirt yelamuni, ityuwa, kunye neviniga, emva koko udibanise ne-carb yokuya njengebhatata OKANYE udibanise isalmon enkonkxiweyo kunye neavokhado, iyogathi yesiGrike, kunye nemeyo yeeavokhado ngephanyazo, ungabhaki ukutya okuneprotheyini eninzi, kwaye wongeze kwibhedi yesipinatshi. (Ufuna ezinye izimvo? Jonga le mibono yokulungiselela ukutya engeyiyo inkukhu elusizi kunye nerayisi.)

Isidlo sangokuhlwa:Gxuba isaladi enkulu kunye nekomityi enye yequinoa ephilayo, iavokhado, kwaye ngaphezulu kwayo nge tofu, tempeh, okanye inkukhu.OKANYE ukudibanisa izithako ezifanayo kwi burrito, isangweji esonga, okanye burrito deconstructed ukuyitshintsha phezulu. (Unokuzama le Pistachio-Crusted Tilapia, le Miso-Lime Salmon kunye noCouscous, Broccoli, kunye nePeppers, okanye iSpinatshi iTurkey Feta Burger.)

Iinkonzo zokuHanjiswa kwesidlo sokwakha izakhiwo

Ukuzama ukuzilungiselela isidlo sokwakha umzimba kwaye akunakukukhawulezisa veki nganye? Ngethamsanqa, ngokunyuka kweenkonzo zokuhanjiswa kweekiti zokutya ezifana neBlue Apron kunye neHoloFresh nazo zeza neenkampani zokwakha izidlo zomzimba. Ezi zingezantsi zinokuhambisa ukutya okuphekiweyo kunye nolungisiweyo-olungiselelwe iinjongo zakho kunye nokutya- ngqo emnyango wakho.

• Ikhitshi leKettlebell
• Ukutya kweIcon
• Ukutya kweFlexPro
• IsidloPro
• Yitya Ucocekile Bro
• IiMacros ezinamandla
• Ukutya kwezihlunu 2 Yiya
• Ukutya kwamafutha

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