Indlela yokwandisa umntu othe tye

Abantu abaninzi banengxaki elolo hlobo njengobunzima obuncinane. Amadoda namabhinqa anjalo abizwa ngokuba yi-asthenics, i-ectomorphs okanye i-hardgeyners. Ukuze abo bantu bafumane iipounds ezongezelelweyo, kwanele ukutshintsha indlela yokuphila kwaye ufumane imikhwa emihle.

Ngenxa yobuncwane babo, ubuninzi abaselula bayabandezeleka. Intombazana enhle kakhulu inomzimba omuhle kakhulu. Kodwa indoda ephilileyo ithathwa ngabanye njengabantu abakwazi ukuzimela. Ngoko, ufanele uchithe ntoni ukuze uzuze?

Kubalulekile ukwandisa inani leekhalori ezisetyenziswe imihla ngemihla. Umntu onomzimba akafumani ukutya kuphela ngokutya kwezityalo kunye nemveliso yokutya. Ukutya kufuneka kufake ubuncinane ubuncinane beekhalori ezingama-3000 ngosuku. Umxholo wamandla weemveliso ezigqithisiweyo kuxhomekeke kubukhulu bokuqala. Ukuba ngeli xesha umfana ulinganisa iikhilo 60, ngoko kufuneka adle ii-2700-3000 zeekhalori. Ngobunzima bomzimba obuninzi, kufuneka ukwandise inani lokutya okudliwe. Umzekelo, indoda enesisindo esingama-70 kg kufuneka idle malunga ne-3,200 kcal, kunye ne-80 kg-3,500 kcal. Ewe, indoda enomzimba inokulinganisela ngaphezu kwe-70-80 kg, ukuba inokukhula kwama-190 cm.

Indlela yokugcoba enye i-asthenic? Faka phakathi kokutya inani elikhulu leeprotheni kunye ne-carbohydrate. Ama-amino acids amaninzi, ayenamalungu eeprotheni, atholakala kwilwanyana, inyoni yasendle, amaqanda enkukhu, i-cottage cheese kunye nezinye iimveliso zobisi ezivuthayo. Imithombo ye-carbohydrates yimifuno, iimveliso zebhasina. Abagcini nje ukubonelela ngomzimba ngezinto ezincedo, kodwa banceda ukuzinzisa umsebenzi wamathumbu. Kuhle ukubandakanya ekudleni kunye nemidlalo yesondlo, iqulethe ipesenti enkulu yeprotheni kunye nee- carbohydrate eziyinkimbinkimbi.

Indlela yokwandisa umntu onobudaka ngexesha elifutshane? Kubalulekile ukwahlula ukutya konke kukutya oku-5-6. Ixesha eliphakathi kwazo akufanele libe ngaphezu kweeyure ezingama-3.

Indoda enqabileyo ayifuni ukuzibamba ekusebenziseni ukutya okuphezulu kweekhalori. Unokutya ishokoleta, iimveliso zobisi ze-fat content, iintlobo zeeskese ezahlukeneyo, iziqhamo ezininzi. Ziqukethe ezininzi iikhalori kunye noshukela. Ukubonakala kwinqanaba elincinci leoli liza kunika umzimba umdla.

Indlela yokukhupha umntu othe tye? Qiniseka ukuba unakekele indlela ophila kuyo. Imikhwa emibi - utywala, ukutshaya, njl - zezi zizathu eziphambili zokuthintela ukuzuza ubunzima. Ukuzikhupha kufuneka uzigcinele ngamandla.

Ukuze uzuze ubunzima, ufuna ukulala ngokufanelekileyo. Oku kubangelwa kukuba abantu abanamandla abanalo ubuchule obuhle bokubuyiselwa. Ngoko ke, iiyure ezili-8 ngosuku kufuneka zinikezelwe ukulala.

Ndiyakutyaba njani? Ukuzivocavoca umzimba. Ubungakanani boqeqesho lomntu we-asthenic akufanele kudlule iyure eli-1. Kodwa ngeli xesha lo mfana kufuneka enze iimvavanyo ngokusebenza kakuhle. Oko kukuthi, umthwalo kufuneka ube ngowomlinganiselo wezinto ezingokwenyama. Kwakhona, malunga neveki 3-4, kufuneka uguqule inkqubo yoqeqesho. Umzimba ngokukhawuleza ufumene imithwalo emitsha kwaye kuyadingeka ukuqinisa impembelelo eklasini.

Ukongezelela, kuyimfuneko ukunciphisa umsebenzi womzimba ngaphandle kwendawo yokuzivocavoca. Ekubeni abantu abanomdla badla ngokuzibandakanya ngokwabo, bachithe iikhalori ezininzi ebusweni. Indlela yokukhupha umntu othe tye? Ukuqonda iindlela zokuphumla nokuzisebenzisa imihla ngemihla, ukwenzela ukuba ukunyakaza ngexesha lobusuku lizolile kwaye liceke. Kungcono ukuyeka ukuhamba xa ungena kwindawo ekuthutha ngayo. Oku kubangelwa kukuba ngexesha le-cardio-ukulawula inani elikhulu lamandla lichithekile, kodwa oku akukhokelela ekufumaneni inzuzo kwimisipha yomzimba. Oku kusebenza ekusebenzeni, ukuhamba ngokukhawuleza, ukuxuma.

Kumele kukhunjulwe ukuba ukwandisa umthamo wokutya ogqityiweyo, ukuqeqesha kunye nokukrazula imikhwa emibi kukukhathazeka komzimba, ngoko kungcono ukuzisa imithetho emitsha ebomini bakho ngokukodwa, umzekelo, ngaphakathi kweveki ezingama-2-3.