Ukutya kwe-GOMAD: Iinkonzo kunye neengozi

Umxholo

• Yintoni kwilitha yobisi?
• Iinkonzo zokutya kweGOMAD
  
• Ngaba i-GOMAD ikhuselekile?
• Ukugcwala kweCalcium
• Uxinzelelo lwesisu
• Umxhasi wesidlo se-GOMAD
  
• Ukuthatha

Ushwankathelo

Igaloni yobisi ngosuku (i-GOMAD) yokutya yile nto ivakala ngathi: irejimeni ebandakanya ukusela igaloni yobisi luphela ngexesha losuku. Oku kongezwe kukutya okutya rhoqo.

Oku "kutya" akuyiyo icebo lokulahleka kwesisindo, kodwa kunoko "isicwangciso sokukhwabanisa" sabadlali be-weightlifters abafuna ukongeza ubunzima be-muscle ngexesha elifutshane. Umbono kukusela igaloni yobisi olupheleleyo yonke imihla de kufikelelwe kubunzima bakho. Oku kuhlala kuthabatha iiveki ezimbini ukuya kwezisibhozo.

Ubungqina obunomdla kakhulu be-GOMAD buninzi kwi-intanethi. Kodwa ngaba ukutya okufunekayo, kukhuselekile, kwaye kufanelekile kunokuba nemiphumo emibi? Nanku ukukhangela kwi-pros and cons.

Yintoni kwilitha yobisi?

Igaloni yobisi olupheleleyo ibonelela ngoku:

• Iikhalori ezingama-2,400
• I-127 gram (g) yamafutha
• I-187 g yee-carbohydrate
• 123 g weprotheni

Ayothusi into yokuba i-GOMAD isebenze kude kuncede abantu babeke ubunzima ngokukhawuleza. Iikhalori ezingamanzi azenzi uzive ugcwele njengaleyo ivela kukutya okuqinileyo, ngoko ke kulula ukusela ii-calories ezingama-2,400 ezongezelelekileyo kunokuzitya.

Ukungabikho kwefayibha kubisi kukwenza kube lula ukuhlahlela ezongezelelweyo i-2,400 yeekhalori kunokuba uzihlafune. Ifayibha igcwalisa ngakumbi, yiyo loo nto inceda xa uzama ukunciphisa umzimba.

Ukufumana iikhalori ezingama-2,400 kukutya okuqinileyo unokutya:

• 2 ii-avokhado (ii-calories ezingama-640)
• Iikomityi ezintathu zerayisi (iikhalori ezingama-616)
• 1 indebe yamantongomane axubekileyo (813 calories)
• 1 1/2 indebe etyiweyo ibele lenkukhu (iikhalori ezingama-346)

Akumangalisi ukuba ukuntywila iikomityi zobisi ezili-16 kubonakala ngathi yeyona nto inomtsalane kwaye ingathathi ixesha elininzi.

Iinkonzo zokutya kweGOMAD

• Ukusela igaloni yobisi kunciphisa ixesha kunokutya ii-calories ezingama-2,400.
• Uya kufinyelela ubunzima bakho beenjongo ngokukhawuleza kule ndlela yokutya.
• Le ndlela yokutya inokusebenza kakuhle kwi-weightlifters okanye kwi-bodybuilders.

Ngaba i-GOMAD ikhuselekile?

Igaloni yobisi ibonelela ngezixa eziphezulu kakhulu zezakha-mzimba ezithile. Kodwa ayisoloko iyinto entle leyo. Cinga i-1,920 milligrams (mg) yesodium, iipesenti ezingama-83 zomda ocetyiswayo wemihla ngemihla ngokwe. Oko ngaphandle kokutya okanye ukusela enye into.

Igaloni yobisi ikongeza ukuya kwi-80 g yamafutha amaninzi. Oko kumalunga neepesenti ezingama-400 zomda ocetyiswayo wemihla ngemihla, ngokusekwe kwizikhokelo. Ezinye iingcali azivumelani nokuba amafutha atyebileyo sisondlo esidinga imida.

Ukugcwala kweCalcium

I-calcium sisinye isondlo uninzi lwabantu baseMelika abafumani ngokwaneleyo. Igaloni yobisi ngosuku ihambisa i-4,800 mg, idlula kakuhle ingcebiso yemihla ngemihla ye-1,000 mg uninzi lwabantu abadala. Ukutya okuphezulu mihla le kwale minerali kunokuba yingozi.

Iingcali zilumkisa ukuba amadoda nabafazi abaphakathi kweminyaka eli-19 nengama-50 ubudala mabangadli ngaphezulu kwe-2,500 mg yecalcium ngosuku. Kungenxa yenkxalabo malunga nokusebenza kwezintso okungalunganga kunye nokwanda komngcipheko wamatye ezintso.

Olunye uphononongo lubonisa ukuba abantu abatya imali eninzi yecalcium banokuba nomngcipheko owonyukayo womhlaza webele kunye nesifo sentliziyo, kodwa kufuneka uphando olongezelelekileyo kule ndawo. Omnye ucebise ukuba ubisi oluninzi lunokuchaphazela impilo yethambo.

Uxinzelelo lwesisu

Unokuphikisa ukuba ukusela igaloni yobisi olupheleleyo ngemini ixesha elincinci akunakulimaza impilo yakho. Kodwa i-GOMAD inokubangela ukungonwabi kweempawu zesisu ezinokubonisa kwangolo suku lokuqala.

Phakathi kwazo kukudumba, isicaphucaphu, kunye norhudo. Ezi mpawu zide zivakale ngabantu abangachazanga ukunyamezelana ne-lactose okanye i-allergies kwi-protein yobisi.

Ukuphazamiseka ecaleni, oku kukwabonisa indlela iGOMAD enokuphazamisa ngayo ubomi bemihla ngemihla. Zilungiselele ukuphatha ubisi usuku lonke, njengoko kunzima ukusela iikomityi zobisi ezili-16 ngamaxesha amafutshane.

Umxhasi wesidlo se-GOMAD

• I-GOMAD inokubangela ukungonwabi kweempawu zesisu ezifana nokuqunjelwa, isicaphucaphu, kunye norhudo.
• Kuya kufuneka uphathe ubisi kunye nawe imini yonke kuba kunzima ukulusebenzisa olu bisi kangako kwiindawo ezimbini okanye ezintathu.
• Igaloni yobisi iqulethe i-1,680 mg yesodium kunye ne-73 g yamafutha agcweleyo, aphezulu ngaphezulu kwexabiso elinconywayo lemihla ngemihla.

Ukuthatha

Ukongeza igaloni yobisi kukutya kwakho kwemihla ngemihla ngokuqinisekileyo ujongana ne-caloric engaphezulu efunekayo ukuze ufumane ubunzima kunye nenkxaso yokwakha izihlunu (ukuba umntu wenza umsebenzi wokwakha izihlunu, kunjalo). Kodwa loo nto ayenzi iGOMAD umbono olungileyo.

Ngelixa obunye ubunzima obubekiweyo ngenxa ye-GOMAD buya kuba bubunzima bemisipha, isixa esikhulu siya kuba ngamafutha. Umzimba wakho awukwazi ukusebenzisa iikhalori ezininzi ngexesha elinye, ke intsalela iya kugcinwa njengamafutha.

Ngokuthelekisa, ukutya okucwangciswe ngononophelo kunye nokutya okungagungqiyo kangangexesha elide kunokunceda ngenjongo yokufumana ubunzima, uninzi lwayo luvela kubunzima bemisipha.

I-GOMAD iphakamisa iiflegi ezibomvu ezifanayo ezityiwa yindlala: ukuleqa isiphumo sexesha elifutshane usebenzisa iindlela ezingazinzisi eziza neziphumo ebezingalunganga. Kuhlala kungumbono ongcono ukwakha imikhwa esempilweni enokuhlala ixesha elide.