Ukutya ukuchaza isisu

Umxholo

• Ukutya okwandisa ubunzima bemisipha
• Umzekelo wemenyu yokutya ukuze uchaze isisu
• Ukutya ukuchaza isisu kunye nokunyusa ubunzima

Eyona mfihlelo inkulu yokutya ekuvumela ukuba uchaze kwaye uphuhlise i-abs kukunyusa iprotein yakho yokutya, ukunciphisa ukutya okunamafutha kunye nokutya okuswiti kunye nokwenza imisebenzi yendawo, ukunciphisa amanqatha kwindawo yakho yesisu kwaye uvumele izihlunu zakho zichazwe ngakumbi kwaye iyabonakala.

Ke, ukugqiba esi sicwangciso sokutya, jonga kwakhona imithambo emi-6 yokuchaza i-abs, ephakanyiswe ngumqeqeshi wethu buqu.

Ukutya okwandisa ubunzima bemisipha

Ukutya okucetyiswayo kakhulu kwabo bafuna ukwandisa ubunzima bemisipha kunye nokutshisa amafutha esiswini zezi:

• Inyama yenkomo, ngakumbi inkuku eyojiweyo kunye nebele le-turkey: zineprotheyini ephezulu kwaye ziqulathe amanqatha asezantsi. Nangona kunjalo, inyama ebomvu, enje ngehagu okanye inyama yenkomo, nayo isenokukhetha, ngokukhethekileyo ususe amanqatha abonakalayo;
• Iintlanzi kunye nokutya kwaselwandle, ikakhulu ityhuna, isalmon, itrout okanye iimbaza: ziqukethe iiproteni ezininzi ezinegalelo kuphuhliso lwezihlunu, ukongeza kwi-omega 3, eqinisekisa impilo yemicu yemisipha;
• Amaqanda: kukutya okutyebileyo kwiiproteni zexabiso eliphezulu lebhayoloji, ezikhoyo ngokucacileyo, ezisetyenziswa ngokulula yimisipha. Ke, kuyacetyiswa ukuba utye okungenani iqanda elinye ngosuku, ngaphandle kwabantu abaneembali ze-cholesterol ephezulu, kodwa ngubani onokutya okumhlophe kuphela;
• Ubisi kunye neemveliso zobisi, Njengeyogathi, itshizi okanye isonka samasi i-ricotta: ngomnye umthombo omkhulu weprotein kwaye zihlala zinomxholo wetyuwa, othintela ukugcinwa kwamanzi. Nangona kunjalo, kubalulekile ukunqanda itshizi emthubi kuba banamafutha amaninzi kunye netyuwa;
• Soy: yindlela ebalaseleyo yokufumana iiamino acid zexabiso eliphezulu lebhayoloji ngamafutha amancinci, kubalulekile kuphuhliso lwezihlunu. Iindlela ezilungileyo zokutya i-soy lubisi lwe-soy okanye i-tofu, umzekelo;
• Imbewu yeoyile, Njengama-walnuts okanye ii-hazelnuts: zizityebi ngeprotein, kodwa zikwanazo neekhalori ezininzi, ke, kuya kufuneka utye malunga neepunipuni ezimbini zeoyile yomhlaba.

Enye indlela yokufumana iprotein esemgangathweni kwimithombo yezityalo kukuxuba iinkozo kunye neenkozo ezifana neembotyi kunye nerayisi.

Ukongeza, ukucacisa ukukhawuleza kwesisu kunye nokomisa isisu, kufuneka usele malunga ne-8 yeeklasi zamanzi ngosuku, ukongeza kumanzi afunwayo ngexesha loqeqesho, ukuthintela iincampu, ukuphucula ukusebenza kwezintso kunye nokuphelisa iimveliso ezibangelwe kukuvela kweproteni.

Umzekelo wemenyu yokutya ukuze uchaze isisu

THE Inani leprotein elinconywayo ngosuku yigram e-1 kwi-kg nganye yobunzima, yona, eyi-70 kg nganye, enokulingana malunga:

Isicwangciso esilungileyo sokwandisa ubunzima bemisipha sinokutya i-1.5 yeeprotheyini kwi-kg nganye yesisindo. Kodwa oku kufuneka kwenziwe kuphela xa usenza umthambo omkhulu, phantsi kwesikhokelo somcebisi womzimba kunye nesondlo, ukuze ungonzakalisi izintso.

Ukugqibezela oku kutya, iivithamini okanye iiprotein zokuxhasa zinokusetyenziswa ngaphambi nasemva koqeqesho, nangona kunjalo, kufuneka zicetyiswe yingcali yesondlo ukuze zikwazi ukumelana neemfuno ezizodwa. Jonga uluhlu lwezona zisongezo ziphambili zisetyenziselwa ukufumana ubunzima bemisipha.

Ukutya ukuchaza isisu kunye nokunyusa ubunzima

Indlela yokutya yokuchaza isisu kunye nokunyusa ubunzima kufuneka ifane nokutya obekuboniswe ngaphambili, nangona kunjalo, kubalulekile ukugqitha kwinqanaba lomzimba ukuze kungabikho kutsha okungafunekiyo kobunzima bemisipha. Ke, ezinye iingcebiso ezibalulekileyo zezi:

• Yitya rhoqo iiyure ezi-2 okanye ezi-3 ukugcina oovimba bamandla, ukuthintela ukonakala kwezihlunu;
• Yitya iprotein ngesidlo ngasinye, ukusebenzisa ukutya okunje nge curd, amandongomane okanye ityhuna kwizidlo ezinokutya okuphakathi kokutya okuphambili;
• Kuphephe uqeqesho ngaphandle kokutyanjengoko iphelisa oovimba bamandla kwaye ibangela ukonakala kwemisipha ngexesha loqeqesho. Ingcebiso elungileyo kukutya ibhanana kunye nembewu yeoyile encinci kwimizuzu engama-30 ngaphambi koqeqesho;
• Sela iprotein shake emva kokuzivocavoca okanye utye ibha yeeprotein kwangoko ukonyusa ukukhula kwemisipha;
• Ukutya isitya sokutyaIyure e-1 emva koqeqesho, Equkethe inyama okanye intlanzi + irayisi, ipasta, iitapile okanye amaqanda ama-2 + izilayi ezi-2 zesonka sengqolowa epheleleyo kunye nemifuno.

Ke, ukonyusa ubunzima ngaphandle kokufumana isisu, kufuneka wandise ukutya kwe-caloric. Jonga ukuba zingaphi iikhalori omele uzitye ngosuku ngokubeka idatha yakho kwesi sibali se-BMI kwaye ufumanise ukuba ungazonyusa njani iikhalori ngendlela esempilweni ngale vidiyo: