Ukucwina nokulahlekelwa ubunzima, eqinisweni, kulandelelana. Ixesha lokuqala lisetyenziswe ngabakhi bomzimba xa befuna ukunciphisa ipesenteji yesininzi sobutyebi ukwenzela ukuba ukukhululeka kwemisipha kukhangelwe. Ixesha lesibini lisetyenziswe ngabasetyhini abalambileyo ekunciphiseni ubunzima, kwaye akukho namnye ubeka ingqalelo kwioli okanye amanqatha, oko kubalulekile. Ukuba sicinga ukuba iinjongo zalezi zigaba zibini zabantu zifana, sinokucinga ukuba indlala yenkcitho esetyenziselwa ukwakhiwa komzimba kuya kunceda abantu nje.
Ingundoqo yendlela
Ukwakhiwa komzimba, ukomisa okuqhelekileyo kusetyenziswa rhoqo. Okokuqala, umgijimi uphambanisa ubunzima be-muscle: ngenxa yoko, udla iikholori ezininzi kunokuba kufuneka, kwaye, ngokufanelekileyo, ukufumana isisindo. Ngokwemvelo, ukuba lo bunzima abuzange bunqande, kodwa isisipha, ukwandiswa kwesondlo kudibaniswe nokuqeqeshwa kwamandla.
Okulandelayo kuza ukuwomisa ngokwawo - ukutya kuncitshisiwe, umxholo we-caloric uyancipha, ukusetyenziswa kokutya kuyincinci.
Ngaloo ndlela, ngokukhawuleza unako ukufezekisa ifom efunwayo.
Kodwa, ekubeni le nto ayilona ndlela ibalulekileyo kakhulu (umthwalo omkhulu entliziyweni kunye neentso, uvakalelo kwi-insulin yehla), wanikwa enye indlela yokumisa ngendlela yokuzila ngexesha.
Kukho iintlobo ezimbini-iiyure ezingama-24 kunye ne-12 (16) kweyure.
Ngokuqinisekileyo, loo nto ayiyikutya ukutya konke, ugculise kuphela ngamanzi kwaye uthathe amino acid .
Ukutya kweeyure ezingama-24
Ukuba usebenzisa ixesha lokuzila ngexesha lokwakha umzimba, iiyure ezingama-24, kufuneka zihambisane nale mithetho elandelayo:
- Ngenye imini ngeveki ayikho into;
- ngobusuku bokuzila ukutya sidla isidlo sakusihlwa;
- Ngomso olandelayo emva kwesiteleka selambile kukho ubuncinci, umzekelo, isaladi neentlanzi.
Sekuqaleni iveki yokuqala iya kuthatha amaninzi amanqatha, kodwa ngokuthe ngcembe, njengoko umzimba ujwayele kulo mbuso, ijubane liya kuhla.
12 (16) -kuzila ukutya
Ngokuqhelekileyo, ukuzila ukutya kusetyenziswa kwiiyure ezingama-12 zokutya, iiyure eziyi-12 zokulamba. Kwakhona kwenziwa ngeveki kunye neempawu ezifanayo zokutya. Nangona kunjalo, amava abonisa ukuba ukulahleka kwesisindo kusebenza ngokukhawuleza ixesha eli-16 ne-8. Oko kukuthi, iiyure ezili-16 zokulamba kunye neeyure eziyi-8 zokutya.
Kwiiyure eziyi-8 (okanye ezili-12), ukutya oku-3 kufuneka kwenziwe, i-densest of which should take after after training. Iiyure ezingama-16 eziseleyo zisebenzisa amanzi kuphela.
Ukulahlekelwa kwesisindo
Ayikwazanga ukukunceda indlela yokuzila ngokukhawuleza kunye namantombazana - abalandeli abaninzi abalahlekelwa yindlala kunabasebenzi bomzimba. Kwincwadi enye yaseMelika malunga nokutya okukhawulezayo, indlela elandelayo ibhaliwe:
- kabini ngeveki kufuneka aneliswe ngamaxesha amabini ama-500 - 600 kcal;
- Le mihla mibili inokukhethwa ngokukhawuleza, enye ngenye okanye ngokulinganayo;
- isitshixo esifanayo nanjengokulamba kwexesha - uvuka ngo-8 ekuseni, isidlo sokuqala ngo-2: 00, ngowesibili nge-8 ntambama, kwaye emva kweeyure eziyi-12 zesiteleka sokulamba kwada kwasa.
Iinkonzo kunye neNgqungquthela
Ukuba indlela yokuzila yokumisa, ukuba uguquko oluthile "olusetyhini," aluyi kunika ukulahleka. Imisipha yakhiwa ngokuqokelela inani elikhulu le-glycogen kwiimisipha, ezibophezela ku-1 g ubukhulu bayo, 2.5 g wamanzi. Oko kukuthi, izihlunu ziyahluma.
Amaqabunga amaqabunga amancinane, kodwa umphumo uya kuhlala ixesha elide. Olu hlobo lokutya okunomsoco lukufundisa ukuba ulawule umuzwa wendlala (empeleni, ukuhlula kumkhwa wokutya indlala), kwaye ukwandisa uqeqesho.
Hayi, ngeveki yokuqala yesigxina esilambayo uya kulahlwa yintlungu kwaye ungakwazi ukugxila. Nangona kunjalo, abantu abanamava "abalambileyo" bathi ngale ndlela ngokuchaseneyo kuya kuqala ukuzalisa ngamandla, nangona ulambile.
Ngeendleko zesiteleka esilamba, inqanaba leswekile kunye ne- cholesterol egazini liyancipha, ukuveliswa kwama-hormone kwanda, kunye neenkqubo zokuvuvukala ziphathwa.