Ukutya kunye nemenyu yokufumana ubunzima kunye nokufumana ubunzima bemisipha

Umxholo

• Iingcebiso ezi-6 zokufumana ubunzima bomzimba
• 1. Yitya rhoqo kwiiyure ezintathu
• 2. Faka iiprotein kwisidlo ngasinye
• 3.Tya amafutha elungileyo
• 4. Yitya iziqhamo ezi-3 ngosuku
• 5. Sela ubuncinci i-2.5 L yamanzi ngosuku
• 6. Yenza imisebenzi yomzimba
• Isampulu yemenyu yokutya ngamanqatha
• Yintoni ongayityiyo
• Unokuthatha ixesha elingakanani ubunzima?

Kwindlela yokutya yokubeka ubunzima kufuneka usebenzise iikhalori ezingaphezulu kokuchithayo, kucetyiswa ukuba utye zonke iiyure ezi-3, ukunqabe ukutya, kunye nokongeza iikhalori kodwa kwangaxeshanye ukutya okunempilo kunye nokutya okunesondlo, njengeoyile ye-olive, iziqhamo ze-smoothie, i-oats , iavokhado kunye namandongomane.

Kubalulekile ukuba ukhumbule ukuba nakwizidlo ezinesisindo sokufumana ubunzima, umntu akufuneki anyuse ukutya okucoliweyo okuneswekile kunye namafutha, njenge coxinha, hamburger, iifries zaseFrance okanye isoda. Oku kutya kutyebile kwiswekile kunye namafutha agcweleyo, athanda ukwanda kwamafutha omzimba kunye nomngcipheko wokubandezeleka kweengxaki zentliziyo ngenxa yokunyuka kwecholesterol kunye ne triglycerides.

Ukufumanisa ukuba kufuneka ubeke kangakanani ubunzima, jonga ubunzima bakho obusebenzisa le khalityhuleyitha ilandelayo:

Esi sibali-manani sinceda ukufumanisa ukuba zingaphi iiponti ekufuneka uzithobile, kodwa ayilungelanga abantwana, abasetyhini abakhulelweyo, abantu abadala kunye neembaleki, njengoko ingohluli ubungakanani bezihlunu kunye namanqatha akhoyo emzimbeni.

Iingcebiso ezi-6 zokufumana ubunzima bomzimba

Ukutyeba ngendlela esempilweni kungaphezulu kokutya nje ukutya okuninzi okanye ukutya ukutya okuninzi lweekhalori.Ezi zilandelayo ziingcebiso ezi-6 ezibalulekileyo kuye nakubani na ozama ukutyeba ngendlela esempilweni:

1. Yitya rhoqo kwiiyure ezintathu

Ukutya zonke iiyure ezi-3 kubalulekile ukwandisa ukusetyenziswa kweekhalori yonke imihla kwaye uthande ukuzuza ubunzima, kuba kuyacetyiswa ukuba utye ngaphezulu kweekhalori kunokuba umzimba uchitha. Ukongeza, ibhalansi elungileyo yemihla ngemihla yeekhalori ezivela kwiicarbohydrate, iiproteni kunye namafutha kufuneka zigcinwe, njengoko oku kuthanda ukuzuza kobunzima bemisipha.

Ngesi sizathu, kubalulekile ukuba ungatsiba izidlo ukuthintela ukonakalisa ukubonelelwa kwezondlo emzimbeni kunye nokugcina amanqanaba afanelekileyo eswekile kunye neeamino acid egazini, ethanda ukubuyiswa kwemisipha kunye nokukhula.

2. Faka iiprotein kwisidlo ngasinye

Ukubandakanya iiproteni kuko konke ukutya kosuku kwenza amanqanaba ee-amino acid egazini rhoqo ngalo lonke usuku, ethanda ukubuyiswa kwemisipha elungileyo kuzo zonke iintsuku zoqeqesho.

Iiproteni zikhona ekutyeni okufana nenyama, inkukhu, intlanzi, amaqanda, itshizi kunye neeyogathi, zisenza amashwamshwam ngokudibanisa okufanelekileyo njengenkuku nesonka samasi kunye nesonka seenkozo okanye itowusti itshizi kunye neyogathi.

3.Tya amafutha elungileyo

Imithombo yokutya yamafutha alungileyo anje ngamandongomane, amandongomane, iavokhado, ikhokhonathi, ioyile yomnquma kunye nembewu zizinto ezintle onokukhetha kuzo zokunyusa iikhalori zokutya okunomthamo omncinci wokutya. Ukongeza, la mafutha ayanceda ekufumaneni ubunzima bemisipha kwaye ayikhuthazi ukuzuza kwamafutha emzimbeni.

Ke, eminye imizekelo yendlela yokusebenzisa oku kutya kukufaka ibhotolo yamandongomane kwisonka okanye kwiziqhamo ze-smoothie, yitya amandongomane okutya okulula, yongeza icephe elinye lekhokhonathi kwiyogathi kwaye wenze iivithamini zeavokhado ngencoko.

4. Yitya iziqhamo ezi-3 ngosuku

Ukutya ubuncinci iziqhamo ezi-3 ngosuku kunye nokongeza isaladi yemifuno kwisidlo sasemini kunye nesangokuhlwa kunceda ekwandiseni inani leevithamini kunye neeminerals ekudleni, okubaluleke kakhulu ekusebenzeni kakuhle kwemetabolism kunye nokufumana ubunzima bemisipha.

Iziqhamo zingatyiwa zintsha okanye ngohlobo lweejusi okanye iivithamini, kwaye zinokongezwa ekutyeni okutyayo okanye njengesimuncumuncu sesidlo sasemini kunye nesangokuhlwa.

5. Sela ubuncinci i-2.5 L yamanzi ngosuku

Ukusela amanzi amaninzi kunye nokuhlala unamanzi amaninzi kubalulekile ekufumaneni ubunzima bemisipha, kuba i-hypertrophy, eyonyusa ubungakanani beeseli zemisipha, yenzeka kuphela xa iiseli zinamanzi aneleyo okunyusa umthamo.

Ke, kubalulekile ukuba uqaphele kwaye uphawule ukusetyenziswa kwamanzi kwemihla ngemihla, ukhumbula ukuba iziselo ezibandayo kunye nejusi azibalwa njengeziselo zomzimba. Ukongeza, kubalulekile ukuba ukusetyenziswa kwamanzi kwenziwe phakathi kokutya, ngokungathi kwenziwa kunye nokutya, kunokubakho utshintsho kwinkqubo yokwetyisa.

6. Yenza imisebenzi yomzimba

Ukuqinisekisa ukuba iikhalori ezongezelelweyo zijika zibe yimisipha kwaye zingatyebi, kubalulekile ukwenza imithambo yomzimba izihlandlo ezi-3 ukuya kwezi-5 ngeveki, ngakumbi uqeqesho lobunzima kunye nokuzilolonga okungasebenziyo. Umgangatho ofanelekileyo kukubonisana nengcali yemfundo yomzimba ukuze isicwangciso soqeqesho esifanelekileyo kwiimfuno nakwiinjongo ziboniswe.

Isampulu yemenyu yokutya ngamanqatha

Itheyibhile elandelayo ibonisa umzekelo weentsuku ezi-3 zokufumana ubunzima bokutya:

Kubalulekile ukuba uye kwisondlo ukuze udlulise isicwangciso sokutya esizimeleyo, njengoko inani lokutya liyahluka ngokobudala, isini, isenzo somzimba kunye nerekhodi lolwaphulo-mthetho. Ukongeza, ukuba kukho imfuneko, ingcali yezondlo ingacebisa ukusetyenziswa kweevithamini okanye izongezo zesondlo. Yazi ezinye izongezo zokufumana ubunzima bemisipha.

Yintoni ongayityiyo

Kubalulekile ukuba ukuzuza ubunzima kwenzeke ngenxa yokutya okuneendlela ezahlukeneyo kunye nokutya okunesondlo, ukuthintela ukusetyenziswa kokutya okucutshungulweyo okuneswekile okanye amafutha. Okunye koku kutya kukutya okutyiwayo, iisoseji, i-bacon, imayonnaise, iisosi, iilekese, iziselo ezihlwahlwazayo, iijusi, iicookies, iikeyiki, ukutya okukhawulezayo, uqhotse, phakathi kwezinye.

Ukusetyenziswa kwezi ntlobo zokutya kunokubangela ukutyeba ngenxa yokufumba kwamafutha emzimbeni hayi ngenxa yokonyuka kobunzima bemisipha, obunokuthi ekuhambeni kwexesha buzise iingxaki zempilo ezininzi.

Unokuthatha ixesha elingakanani ubunzima?

Ixesha eliqhelekileyo elithathayo ukufumana izihlunu kunye nokonyusa ubunzima bumalunga neenyanga ezi-6, nangona kunjalo kwiinyanga ezi-3 sele ulubonile utshintsho. Nangona kunjalo, oku kuyahluka ukusuka komnye umntu ukuya komnye, njengoko kuxhomekeke ekutyeni kunye nokuba umntu wenza imisebenzi yomzimba ethanda ukukhula kwemisipha. Fumanisa ukuba uza kufumana ixesha elingakanani ubunzima bemisipha.

Bona ezinye iindlela zokunyusa ubunzima ngokubukela le vidiyo ilandelayo:

Eyona nto ilungileyo kukuba ukutyeba kobunzima kwenzeka ngenxa yokwanda kobunzima bemisipha, obunokufumaneka ngokutya okunezondlo kunye nokuziqhelanisa nokwenza umthambo, ukugcina umzimba uchaziwe kwaye usempilweni. Jonga iingcebiso ezi-8 zokufumana ubunzima bemisipha.