Bella Adams
Amashumi eminyaka akutshanje aye abona ukwanda ngokuthe ngcembe komdla kwimidlalo. Kodwa xa usenza umthambo wokuqina ukuze wenze umzobo wezemidlalo, akufanele ujongele phantsi ukubaluleka kwesondlo esifanelekileyo sokufumana ubunzima bemisipha. Ukukhula kwamandla kunye nomthamo we-muscle kuxhomekeke kubungakanani bamandla asetyenzisiweyo ngexesha loqeqesho, kunye nezondlo zokutya zokufumana ubunzima bemisipha njengezinto zokwakha. Kule nqaku, siya kugxininisa kwizinto eziphambili zondlo ezifaka isandla kule nkqubo.
Okokuqala, ixesha lokutya libaluleke kakhulu. Masiqale, kunjalo, ngesidlo sakusasa. Kungcono ukutya isidlo sakusasa ngokukhawuleza emva kokuvuka. Ngapha koko, xa ulele, umzimba wakho wawubandezwa zonke izondlo eziyimfuneko. Ukukhetha okulungileyo kwisidlo sokuqala kuya kuba, umzekelo, i-oatmeal okanye amaqanda aqhekekileyo kunye nesixa esikhulu seprotheni.
Khumbula ukuba izondlo zizinto ekufuneka zibe yinxalenye yokutya okusetyenzisiweyo ukunika umzimba amandla ayimfuneko, amacandelo akhuthaza ukukhula, kunye nezinto ezilawula ukukhula kunye nemetabolism yamandla emzimbeni womntu.
Ngoko ke, izondlo zinokuhlulwa zibe:
- I-Macronutrients (iiprotheni, amafutha, i-carbohydrates, i-neuropeptides, i-macronutrients calcium, i-zinc, kunye nabanye).
- I-Micronutrients (iivithamini, i-amino acids, i-enzymes, i-DNA, i-RNA, i-trace elements, njl.
- Nanonutrients (selenium, vanadium, chromium, germanium, njl.).
Ukuba ufuna ukwakha ubunzima bemisipha, kucetyiswa ukuba udle ubuncinane amaxesha ama-5 ngosuku. Ngexesha lesidlo sasemini, kungcono ukukhetha ukutya okuqulethe inani elikhulu leprotheyini (intlanzi kunye nenyama, ngokukhethekileyo isifuba senkukhu). Ilayisi okanye i-buckwheat ifanelekile ukutya okune-carbohydrate. Ukutya kokugqibela, umzekelo, i-cottage cheese okanye ezinye iiprotheyini zokutya zifanelekile.
Kubalulekile ukuqinisekisa ukuba umzimba ufumana iiproteni, amafutha, kunye neecarbohydrates ngokomlinganiselo ofanelekileyo. Ngokomzekelo, ukungabikho kweecarbohydrates kunokuba yingozi emzimbeni. Ngapha koko, ziqulethe oko kubizwa ngokuba ngamandla elanga.
La mandla ayimfuneko kuqeqesho olunzulu. Ukuba kukho ukunqongophala kwe-carbohydrates, umzimba unokuqalisa ukusebenzisa izihlunu zawo zomzimba, eziya kunciphisa yonke imizamo yakho yokwakha izihlunu phantse zibe nto.
Njengoko kukhankanyiwe ngasentla, iprotheyini ngokuqinisekileyo kukutya okubaluleke kakhulu, ngakumbi ngexesha lokwakhiwa kwemisipha esebenzayo. Imithombo ephambili yeprotheni ngeli xesha kufuneka ibe yinkukhu, intlanzi yeentlobo ezahlukeneyo, inyama yenkomo, imifuno, kunye neemveliso zobisi. “Kungcono ukhethe ubisi olukhutshiweyo okanye ngeyona pesenti isezantsi yamafutha.
Kakade ke, ukongezelela kwiicarbohydrates neeproteni, amafutha nawo abalulekile. Ziyimfuneko, okokuqala, ukukhutshwa kwehomoni ebalulekileyo njenge testosterone. Kubalulekile ukuthobela isiqhelo xa usebenzisa amanqatha. Isiqhelo siqhele ukuba yi-15% yeekhalori ezipheleleyo ozisebenzisayo imihla ngemihla. Zama ukunika ukhetho kumafutha emifuno.
Kodwa kungcono ukunciphisa iimveliso zezilwanyana.
Zama ukutya iicarbohydrates phambi koqeqesho. Kuyaphawuleka ukuba iicarbohydrates ziyaziwa ukuba zahlulwe ngokukhawuleza kwaye zicotha.
Uhlobo lokuqala, umzekelo, lubandakanya iilekese: iikeyiki, iijam, iicookies, iikeyiki, njalo njalo. Uhlobo lwesibini luquka iitapile, irayisi, i-oatmeal, kunye nezinye iisiriyeli. Ngaphambi koqeqesho, kufuneka utye i-carbohydrate ecothayo. Emva kwayo yonke loo nto, unikezelo lweecarbohydrate ezikhawulezayo luya kuncitshiswa ngokukhawuleza, kwaye umzimba wakho kuya kufuneka usebenzise i-glycogen. Emva kokuzivocavoca okunjalo, izihlunu zakho ziya kuziva zidiniwe kakhulu. Iicarbohydrate ezicothayo, kwelinye icala, ziya kukunceda. Baza kubonelela ngegazi ngokuthe ngcembe nge-glucose, enye yeemeko eziphambili zokwakha ubunzima bemisipha.
Amanzi ahlala ebalulekile. Kwaye nangakumbi ngexesha lokuzilolonga okukhulu kokwakha izihlunu. Umzimba womntu unamanzi angama-75-80%, kwaye ngaphandle kokuzaliswa ngexesha lokugcinwa kwamanzi, ukukhula kwemisipha akunakwenzeka. Emva koko, ukuphelelwa ngamanzi emzimbeni kunokukhokelela ekutshatyalalisweni kwezicubu zomzimba. Ke khumbula, amanzi ngumncedisi wakho.
Siyathemba ukuba iingcebiso ezingentla zondlo zokwakha izihlunu ziya kukunceda ufezekise iziphumo ezifunwayo.
