Ngombulelo kubasebenzi bezondlo kunye nabaqeqeshi abaqeqeshiweyo, i- BEACH yokutya eyaziwayo emhlabeni jikelele, okanye i-protein-carbohydrate alternation, yazalwa . Namhlanje kuyimfuneko ukuhlawula abagijimi, emva kokuba isigaba sokuzuza isisindo sifuna ukulahla ubuninzi beentimenti zamanqatha, ngelixa singalahlekelwa ubunzima be-muscle bunzima.
Kwiminyaka kamva, izondlo ziphuhlise imenyu yokutya eyimifanekiso ye-BUCK ngokukhethekileyo ukunciphisa ubunzima bomntu ophakathi. Into ebalulekileyo ukuyikhumbula kukuba i-BSU ayinakunceda ukususa isisu esikhulu, kodwa igalelo ekulungisweni kwesibalo, ukulungelelaniswa kwe-metabolism kunye nokulondolozwa kwefom ephezulu. Kule nqaku, siya kuthetha malunga nendlela inkqubo yokulahleka kwesisindo inokunciphisa ubunzima, ukugcina isimo sengqondo esihle nokugcina imisebenzi yomzimba kunye nomzimba.
Ukutya komsebenzi we-protein-carbohydrates?
Abaninzi bethu badla ngokuzibuza: ungasusa njani iipounds ezidliwayo ngokutya ukutya okuninzi iiprotheni okanye i-carbohydrates? Impendulo yalo ilapha kule miqathango: ngenxa ye-glycogen, sithola amandla, le carbohydrate inesiswini zethu, isibindi kwaye iqhutywe kuqala. Ngako oko, ukuze uqale ukutshisa ioli, umzimba kufuneka uqale ukutshabalalisa yonke i-glycogen, emva koko, ukukhipha amandla, ukuhambisa ii-cell fat-fat cells.
Kulo luphawu olubalaseleyo lwezinto eziphilayo ukuba ukutya kweBUD okanye iprotheni-carbohydrat alternation yakhiwa. Ngeentsuku ezimbalwa zeprotheni, i-glycogen igqityiwe, ngoko ke, ukwenzela ukuba ungadli ubunzima besisiphako kule nkqubo, iintsuku eziliqela zokulayishwa okusebenzayo komzimba kunye ne-carbohydrates kufuneka zilandele, kunye neeprotheni iintsuku kwakhona. Iskimu siyinto elula, iintsuku ezimbini zokuqala kukho ukuhla kwehla ngokuthe tye, ngokususa umbane emzimbeni, ngoko kukho ikhefu kunye nokubuyiswa kwesisindo, kwaye ekugqibeleni ukuhla kweyokugqibela. Utshintshelo lwe-protein kunye ne-carbohydrate diet lukho kakhulu:
- Iintsuku ezingama-5 ze-carbohydrate yokutya kunye neentsuku ezimbini zokutya okuphezulu;
- 2 iintsuku zokutya kweprotheni kunye nosuku olu-1 lwe-carbohydrate yokutya;
- Iintsuku ezi-3 zokutya kweprotheni, usuku olu-1 lwe-carbohydrate ephezulu kunye nosuku olu-1 lwe-medium-carbohydrates;
- 2 iintsuku zokutya kwiprotheni, iintsuku ezimbini ze-high-carbohydrate yokutya kunye neentsuku ezimbini ze-carbohydrate ephakathi.
Ukusetyenziswa kweprotheni kuzo zonke iintsuku zokutya, kwaye lawula kuphela inani le-carbohydrates, ukunciphisa nokwanda.
Imenyu yokutya ye-protein-carbohydrates alternation
Ngokubambelela kwinkqubo ye-BEECH, unako ukusela nayiphi na i-teas, ikhofi, kunye ne-sweeteners okanye nje ngamanzi ngejisi lemon. Abaqalayo kufuneka bazame ukusinda kwiintsuku ezimbini zeprotheni, enye i-carbohydrate ephezulu kunye nosuku oluphantsi lwe-carb. I-1 kg yesisindo kufuneka isetyenziswe 2 g yeprotheni, ngexesha le-carbohydrate iintsuku 1 g nganye ngekgreyithi yesisindo somzimba. I-carbohydrate ayikwazi ukucatshangelwa nhlobo, kodwa nje itye izityalo, i-cereal, zonke iintlobo zeenqabunga, irayisi ebomvu kunye nobusi.
Iprotheni yokutya imenyu ye-protein-carbohydrates alternation:
- Ekuseni: 200 g e-fat-fat cottage ushizi, ukuze ufumane ukunambitha ungongeza isinamoni encinane okanye i-cocoa.
- Isidlo sasekuseni sesibini: amaqanda amabini atyusiweyo okanye i-omelette eneefotyi zenyama.
- Ixesha lesidlo: i-filt fillet, i-celery okanye ikhukhamba.
- Ngomso emva kokuhlwa: igrati ye yogurt okanye i-100 g ye-fat-cottage cheese ephantsi.
- Ukutya isidlo: i-200 g yeflethi yenkomo ebilisiwe okanye inyama yenkomo.
Imenyu ye-carbohydrate yokutya yokulandelelana kweprothini-carbohydrate:
- Ekuseni: i-oatmeal okanye i-muesli, unokuhambisa i-fat fat fat, amanzi abilayo kunye nobusi, i-yogurt okanye ubisi olunotyiweyo.
- Isidlo sasekuseni sesibini: iziqhamo , umzekelo i-apricot, i-cherry, i-cherry, i-apula, engenazo iikhalori ezininzi.
- Ukutya: i-vermicelli okanye i-pasta eneenkukhu okanye inyama yenyama yenyama, inokuthi ithathe indawo yerayisi kunye neerfood.
- Ukutya isidlo: inyama ebilisiwe okanye ebhakawe okanye intlanzi.
Kubaluleke kakhulu, ngaphambi kokuba wenze isigqibo sokwenza imenyu yokutya, qiniseka ukuba udibanise neengcali.