Indlela kukukhawulezisa imetabolism: 5 Techniques Simple

Ngoko ke abaninzi abafuna ukunciphisa umzimba badla ukukhalazela izinga ngesantya ukutya. Phantse yesibini zonke ukholelwa ukuba nethe lowo unelishwa kakhulu kuye, kwaye isizathu sokuba impumelelo umzimba ayikho ukholwa kakhulu yinto sikweni eziphilayo. Asiyi ukucacisa ukuncipha okanye Linyuke wena uze uphendule umbuzo obuluncedo "Indlela ukukhawulezisa ukutya?".

Izinto ezibangela yokucolwa olucothayo kudla ezimbini. Mhlawumbi yena ngemvelo a ephantsi (kodwa oku kunqabile kakhulu) okanye kade ngenxa ukhetho yokuphila kakuhle. Ukuba unobangela lokuqala yonke into icacile, eyesibini self-explanatory. Ngaloo ndlela, ukusetyenziswa kwamandla kuncitshiswa umzimba kutheni?

1. Half-yindlala ukutya (ukuba itye ngaphantsi kwe 1000 kcal, yaye lo mfo - ngaphantsi kwama-1,400).
2. Elisezantsi ekudleni-ekutyeni (emva kokuba nelangatye yokutsha ukuba isivuno amanqatha carbohydrate kuphela).
3. Elisezantsi protein-ukutya (isikhundla ayencokola - kulungile, kodwa ukutya lifinyele).
4. Yokuphila, kude esebenzayo (umzimba ungafundi ukusebenzisa amandla, yaye ngenxa yoko ngokwenene abazi ekugqibeleni, namandla ichithwe kancinane ngayo, yaye ntshikilelo uzive njalo-njalo).
5. 2 ngaphantsi nokutya ngosuku (ngamanye Abatyhafileyo kukulamba, isicaphucaphu ukuya ukudla).

Iyonke, sibona izizathu 5 Ngoko ke, izisombululo zethu ingxaki 5.

1. ukuba njani ukukhawulezisa yokucolwa emva ukutya isiqingatha-yindlala? Fumana ixabiso eliphezulu ukuba ebhaliswe kwisidlo sakho, yaye zonke iintsuku ezintathu ukwandisa osidingayo 100 kcal ngalinye, ukuba humesiwa ixabiso calories ubuncinane 1400 kwabasetyhini kunye 1800 abantu.
2. Wena wachitha ngaphezu ngeveki ukutya efana "yesicelo". Kakade ke, kufuna kakhulu umgudu, kuba leyo lihlonelwe kuni, kodwa yiloo umgudu kuphela wachitha phantse nto - uninzi ubunzima elidlulileyo - glycogen, amanzi kunye ziiprotein kwezihlunu. Xa Slastenov ingqondo luswele iswekile yegazi, ingakumbi inyama kwezihlunu zitshatyalalisiwe, njengoko umchiza kulula ukujika amanqatha ibe uhlobo iswekile. Amafutha ngaphandle carbohydrate lingatshi liphele ngokupheleleyo, yaye ngobuthi nathi, ajike abe emizimbeni ketone. Ngoko ke, ukuba ucela ukukhawulezisa indlela up nethe ebudeni "kwisibhedlele yesicelo" kufuneka mabacetyiswe ukuba ayiyeke le nto iyingozi kakhulu izintso wesibindi yokudla. Okokuqala, Kakade ke, kukho Kilo okanye emva ezimbini, kodwa ke ekugqibeleni baya kushiya ukuba ngaba ungayibaxi kunye calories. Kwaye ukuba kwenzeke ukukhawulezisa ukutya, kufuneka ukuba 20 iigrem carbohydrate ngosuku, kunye 200, kodwa hayi ngexesha, kunye nesiqingatha malunga 4 wokwamkelwa. Ube carbohydrate ezintsonkothileyo.
3. Kwelinye icala, kufuneka uzidle ubuncinane 1.5 g Iprothini kg ubunzima bomzimba ngalinye ngaphandle ngamanqatha. Amafutha mass ezamahala kungabalelwa emva ukumiselwa kwepesenti ngamanqatha. Umzekelo, ubunzima kuqikelelwa - 60 kg, ngaphandle namanqatha. Ngenxa yoko, kufuneka kudliwa ubuncinane 90 iigrem iiprothini ngendlela ecocekileyo. 100 g chicken ngayo malunga 20g, nto nangoku kuhle ukuba adle ngohlobo yenkomo angamarhoqorhoqo, ezisezantsi-fat itshizi, ezinye iindidi samasi.
4. Indlela ukwandisa yokucolwa yi umthwalo? Oku kwenziwa kakuhle ngoncedo umthwalo yamandla. Oko kukuthi, ukuba mhlawumbi ukusetyenziswa kwi umthambo okanye ekhaya kunye nobunzima babo emzimbeni wakhe. kuphela ukwenza kufuneka ibe nzima kakhulu. Okulandelayo kwi ukusebenza indlela - uqeqesho lekhefu. Oko kukuthi, umzekelo, ufuna ukuba umzuzu omnye ngesantya esiphezulu - uze ezimbini ezingaphakathi. Ubude zinokohluka ngokwendlela kakuhle-ntle. Kwakhona kuphucula uqeqesho lotshintshiselwano kunye Cardio, oko kukuthi, ukubaleka, ukuqubha, ukuhamba umsengi Ukuskiya cross-lizwe. Kuyo nayiphi na imeko, umthwalo kufuneka zandiswe.
5. ukuba njani ukukhawulezisa ukutya, ukuba ukutya ezinqabileyo? Kufuneka ukunyanzela ngokwakho ukutya ubuncinane qho kwiiyure-4, umqeshi banokulala ukuba seswekile kwaye kufuneka kudla ngamaxesha athile.

Ngokubanzi, xa kunjalo kunokwenzeka ukwandisa amandla ukusetyenziswa umzimba nokuphumla, nokuba Iyanikhubekisa le lizwe. Kwaye ubunzima ngokukhawuleza uya kufuna phantsi, Kakade ke, ukuba intsalela yamandla ewonke - negative.