Ukutya ukuze ufumane ubunzima bemisipha

Umxholo

• Indlela yokunyusa ubunzima bemisipha
• Sebenzisa iikhalori ezininzi kunezo uzichithayo
• 2. Musa ukutsiba izidlo
• 3. Sebenzisa iprotheni eninzi
• Sebenzisa amafutha amnandi
• 5. Sela amanzi amaninzi
• 6. Sebenzisa ubuncinane iziqhamo ezi-2 ngosuku
• 7. Gwema iswekile kunye nokutya okugqityiweyo

Ukutya kokonyusa ubunzima bemisipha kubandakanya izicwangciso ezinje ngokutya iikhalori ezininzi kunokuba usebenzisa, ukwandisa inani leprotein emini kunye nokutya amafutha amnandi. Ukongeza kwindlela yokutya eqinisiweyo, kubalulekile ukwenza uqeqesho rhoqo olufuna izihlunu ezininzi, kuba ngale ndlela i-hypertrophy stimulus idluliselwa emzimbeni.

Kukwabalulekile ukukhumbula ukuba ukuze uzuze kwaye unciphise amanqatha ngaxeshanye, umntu makakuphephe ukusetyenziswa kweswekile, umgubo omhlophe kunye neemveliso ezihambileyo, kuba zezona zinto zivuselelayo kwimveliso yamafutha emzimbeni.

Imenyu yokwandisa ubunzima bemisipha iyahluka ngokobungakanani bomthambo kunye nobukhulu, isini kunye nobudala bomntu ngamnye, nangona kunjalo le theyibhile ilandelayo inika umzekelo wemenyu yokufumana ubunzima bemisipha:

Kubalulekile ukuba ukhumbule ukuba kuphela emva kovavanyo kunye nengcali yesondlo apho kunokwenzeka ukuba wazi ukuba akukho sidingo na ukongeza isongezelelo sokufumana ubunzima bemisipha, kuba ukusetyenziswa gwenxa kwezi mveliso kungonakalisa impilo. Ukongeza, kule menyu ukunceda ekufumaneni ubunzima bemisipha, kubalulekile ukuba inxulunyaniswe nokuziqhelanisa nemisebenzi yomzimba rhoqo nangamandla.

Bukela le vidiyo ingezantsi kwaye ufunde ukuba ungakufaka njani ukutya okune-protein ekutyeni okutyayo:

Indlela yokunyusa ubunzima bemisipha

Ukunyusa ubunzima bezihlunu kubalulekile ukuba unike ingqalelo isixa seekhalori ezisetyenzisiweyo emini, uhlobo lokutya, isixa samanzi esisetyenzisiweyo kunye nokuhamba rhoqo kunye nokuqina kokusebenza komzimba. Nanga amanyathelo angama-7 okwandisa iziphumo zakho:

Sebenzisa iikhalori ezininzi kunezo uzichithayo

Ukutya iikhalori ezingaphezulu kunokuba uchitha kubalulekile ekufumaneni ubunzima bemisipha ngokukhawuleza, njengoko iikhalori ezigqithileyo, kunye nokusebenza kwakho, ziya kukuvumela ukuba wandise izihlunu zakho. Ukufumanisa ukuba zingaphi iikhalori ofuna ukuzisebenzisa ngosuku, vavanya kule khalityhuleyitha ilandelayo:

2. Musa ukutsiba izidlo

Ukuphepha ukutsiba ukutya kubalulekile ukuze kube nakho ukufikelela kuzo zonke iikhalori eziyimfuneko emini, ngaphandle kokukhuthaza ukulahleka kobunzima obungqongqo ngexesha lokuzila ixesha elide. Ngokufanelekileyo, izidlo ezi-5 ukuya kwezi-6 ngemini kufuneka zenziwe, kugxilwe ngakumbi kwisidlo sakusasa, ngaphambi nasemva kokuzilolonga.

3. Sebenzisa iprotheni eninzi

Ukonyusa ukusetyenziswa kweprotein kuyimfuneko ukuvumela ukukhula kwemisipha, kwaye kubalulekile ukuba ukutya okuvela kwiprotein kuhanjiswe kakuhle imini yonke, kwaye kungagxili kwizidlo ezi-2 okanye ezi-3 kuphela. Oku kutya ubukhulu becala kukutya okuvela kwizilwanyana, njengenyama, intlanzi, inkuku, itshizi, amaqanda kunye nobisi kunye neemveliso zobisi, kodwa iiprotheyini zinokufumaneka kwixabiso elifanelekileyo kukutya okufana neembotyi, ii-ertyisi, iilentile, amandongomane kunye neenqatha.

Ukongeza, ngamanye amaxesha kunokuba yimfuneko ukusebenzisa izongezo ezisekwe kwiproteni, ezinje nge iprotein yewhey kunye ne-casein, ngakumbi esetyenziswa emva kokuzilolonga okanye ukonyusa ixabiso lesondlo sokutya okuneeprotein eziphantsi imini yonke. Jonga ezona zixhobo zilungileyo zilishumi zokufumana ubunzima bemisipha.

Sebenzisa amafutha amnandi

Ngokuchasene noko kucingelwayo, ukutya amafutha amnandi kunceda ukunciphisa ukuqokelelana kwamafutha emzimbeni kwaye kuququzelela ukonyuka kweekhalori ekudleni ukuze ufumane ubunzima bemisipha. La mafutha akhona ekutyeni okunjengeavokhado, ioyile yomnquma, iminquma, amandongomane, ibhotolo yamandongomane, iflakisi, ama-chestnut, ii-walnuts, ii-hazelnuts, ii-macadamia, iintlanzi ezifana ne-tuna, i-sardines kunye ne-salmon.

Ngalo lonke usuku, oku kutya kunokongezwa ekutyeni okulula njengokupheka i-crepe, ii-cookies ezifanelekileyo, ii-yogurts, iivithamini kunye nokutya okuphambili.

5. Sela amanzi amaninzi

Ukusela amanzi amaninzi kubaluleke kakhulu ukukhuthaza i-hypertrophy, kuba ukuze iiseli zemisipha zikhule, kufuneka amanzi amaninzi ukuzalisa ubukhulu bawo. Ukuba akukho manzi ngokwaneleyo, ungeniso lobunzima bemisipha luya kucotha kwaye lube nzima ngakumbi.

Umntu omdala osempilweni kufuneka asebenzise ubuncinci i-35 ml yamanzi kwikg nganye yobunzima. Ke, umntu onobunzima be-70 kg kuya kufuneka asebenzise ubuncinci i-2450 ml yamanzi ngosuku, kubalulekile ukuba ukhumbule ukuba iziselo ezingezizo ezeswekile azibalwa kule akhawunti, njengeziselo ezinxilisayo kunye neziselo ezinxilisayo.

6. Sebenzisa ubuncinane iziqhamo ezi-2 ngosuku

Ukutya ubuncinci iziqhamo ezi-2 ngosuku kubalulekile ukufumana iivithamini kunye neeminerali ezithanda ukubuyiswa kwezihlunu emva koqeqesho, ukuthanda ngokukhawuleza kunye nokuqina ngakumbi kwesihlunu.

Ukongeza, iivithamini kunye neeminerali ezikhoyo kwiziqhamo kunye nemifuno zibalulekile ekunciphiseni izihlunu, ukunciphisa imvakalelo yokudinwa ngexesha loqeqesho kunye nokomeleza amajoni omzimba.

7. Gwema iswekile kunye nokutya okugqityiweyo

Ukuthintela ukutya okuneswekile kunye nokutya okucwangcisiweyo kakhulu kubalulekile ukunqanda ukukhuthaza ukutyeba emzimbeni, ngakumbi kuba ukutya ukuze ufumane ubunzima sele uneekhalori ezingaphezulu. Ke, ukuthintela ukutyeba kubunzima benziwe ngamanqatha, kufuneka ususe ekutyeni okutya okunje ngeelekese, iicookies, iikeyiki, i-toast, ukutya okukhawulezayo, isoseji, isoseji, ibhekoni, itshizi ye-cheddar kunye neham okanye ham.

Oku kutya kufuneka kutshintshiswane ngesonka esingumgubo, iikeyiki kunye neekeyiki ze-wholegrain, itshizi enje nge-rennet, imigodi kunye ne-mozzarella, amaqanda, inyama kunye nentlanzi.