Bella Adams
Amadoda anesisindo somzimba esiningi, imisipha eminingi, namathambo amakhulu kakhulu. Futhi kuvele ukuthi abesilisa kumele baqaphe indlela abadla ngayo ukuze bagweme ukulahleka kwezicubu, ukungasebenzi kahle kwe-erectile, umdlavuza wendlala yesinye, impandla, namanye amashwa. Yingakho namuhla sizokhuluma ngokudla okunempilo kwabesilisa.
Amadoda, njengomthetho, abanandaba nokudla okunempilo, kodwa wonke owesifazane ufuna indoda yakhe idle ngokunempilo. Kodwa okubaluleke kakhulu ukuthi kufanele futhi kube mnandi.
Izimiso eziyisisekelo zokudla okunempilo kwabesilisa
Umzimba wesilisa udinga amandla amaningi kunowesifazane.
Lokhu kuchazwa yiqiniso lokuthi indoda iyi-priori esebenzayo futhi ngokuvamile umsebenzi wayo udinga amandla amakhulu ngokomzimba.
Isisindo sowesilisa siphezulu kunesowesifazane ngenxa yobuningi bezicubu zemisipha, ngakho-ke ngisho nesilinganiso se-metabolic esiyisisekelo sidinga ama-calories amaningi kunesowesifazane.
Okuqukethwe kwekhalori kumuntu kungama-3300 - 3500 kcal. Lokhu okwamadoda angasebenzi kanzima.
Abantu abaningi sebeyazi ukuthi ama-carbohydrates ahlinzeka ngobuningi benani lamandla, kodwa kubalulekile ukuqonda ukuthi kufanele futhi abe sezingeni eliphezulu. Kungcono ukudla ama-carbohydrate ayinkimbinkimbi - imifino, izithelo, okusanhlamvu, okusanhlamvu.
Amafutha aphinde anikeze amandla anamandla, futhi kungcono ukuba namafutha amaningi emifino - imbewu ye-sunflower, amantongomane, iminqumo, ama-avocados, nanoma yimaphi amafutha emifino. Ibhotela nayo ayilimazi emzimbeni onempilo, udinga nje ukunamathela kokujwayelekile.
Izinhlanzi ezinamafutha ziqukethe namandla awusizo, kanye namavithamini ancibilikayo emafutheni nama-omega-3 acid alungele isikhumba, izinwele, nezinzipho.
Amadoda adinga amaprotheni amaningi kunabesifazane.
Cishe i-90-100 g yamaprotheni ngosuku iyadingeka kwabesilisa abenza umsebenzi ophakathi nendawo. Lokhu futhi kungenxa yesakhiwo somzimba, kanye namaprotheni ayadingeka ukuze kugcinwe izicubu zemisipha, ngomsebenzi wawo, ukusebenza kahle, kanye nokulungiswa kwamangqamuzana emisipha.
Kodwa amaprotheni abalulekile hhayi kuphela kwezicubu zemisipha. Iphinde ilawule umzimba, ibambe iqhaza ekwakhekeni kwamangqamuzana ezinzwa ukuze idlulisele izimpawu ebuchosheni, futhi ihileleke ekulawuleni amazinga amahomoni.
Amaprotheni alungile azohlinzekwa ngenyama engenamafutha (inyama yenkonyana, inkukhu, unogwaja), imikhiqizo yobisi (ubisi, i-kefir, iyogathi, i-cottage shizi), amantongomane (ama-walnuts, amantongomane, ama-alimondi, ama-cashews), nemifino enamaqabunga aluhlaza.
Kudingeka ukudla okuthile ukuze kusebenze kahle uhlelo lokuzala lwabesilisa
Lokhu ukudla okunothe ngamaprotheni, kanye nokudla okunothe ngovithamini E, i-zinc, i-selenium, ne-phosphorus. Konke lokhu ukudla okunomthelela ekukhiqizweni kwe-testosterone, ihomoni yabesilisa. I-Zinc ibaluleke kakhulu, futhi indoda ingase ibhekane nokuntula amandla uma inamanani anganele ayo.
Yikuphi ukudla okufanele amadoda akudle ngenani elilinganiselwe?
Lokhu ukudla, okokuqala, okukhuthaza ukukhiqizwa kwamahomoni wesifazane (uphizi, ubhontshisi, udali, ubhontshisi, ukudla okunamaprotheni emifino - amasoseji, amasoseji, ukudla okulula, ubhiya, ikhofi esheshayo), futhi okwesibili, ukudla okungakwenzi. umzimba noma yikuphi okuhle - ukudla okunezithako zamakhemikhali, ukudla okucutshungulwe kakhulu - ukudla okusheshayo, ama-sweet sodas, i-confectionery enoshukela ongenalutho.
Kubalulekile ukuqonda ukuthi ukudla okunempilo kwamadoda akubandakanyi nje amaphuzu amathathu abhalwe ngenhla, kodwa futhi nokusatshalaliswa okufanele kokudla usuku lonke - isidlo sasekuseni esiyisibopho, isidlo sasemini esiyinkimbinkimbi esinenyama, kanye nesidlo sakusihlwa esingashisi kakhulu. ngemuva kwamahora ama-2 ngaphambi kokulala.
