Kwiingxowa imihla amafutha, iiprotheni kunye carbohydrate (yokubala itheyibhile)

Ukuze ukwazi ukulawula ngokuchanekileyo ubunzima bakho, ayibalulekanga into ozama ukuba ngokutsha kuyo, okanye ukudayala inkxaso nawe nangayiphi na indlela kufuneka nje ukwazi ukuba yintoni na yangosuku namanqatha, iiproteins kunye carbohydrate. Le theyibhile iya kukunceda ukwazi ukujamelana nayo e jiffy.

inombolo Umthetho mnye: isitshixo sempumelelo - ukulingana

Konke ukuswela komzimba ukuze izondlo, micro kunye macro-candelo, Kakade ke, ayikukhuthazi ngamnye. Ngoko ke, ekubeni inkoliso izibalo kwi kwingongoma nganye "yangosuku zonke iiprothini, amafutha kunye carbohydrate" yenziwe ngaphantsi kwe-avareji ngomntu njengesiqhelo, emva komzuzwana niya kukuqonda oko kufuna umzimba wakho, yaye uya kuba nako ukulungisa kancinane naliphi na inkqubo kuphela ngokwabo.

Le BZHU Ifomula ratio elula (iiprothini okanye amafutha, carbohydrate) - malunga 1: 1: 4. Kodwa awulungelanga yonke, kangangoko kwi ekutyeni kuxhomekeke kubudala bakho, ubunzima, indlela yokuphila kunye neziphumo ofuna ukuzenza. Ngoko ke, ukuba ufuna iinkcukacha ezingaphezulu ukufunda ukusebenzisa indlela engcono le yokubala kwisidlo sakho, makhe sijonge nganye inamacandelo zawo ngokwahlukeneyo.

protein

Protein - njengesakhi esibalulekileyo senkqubo yonikezelo zonke izicwili omzimba womntu. Xa abantwana, ukuba kuyimfuneko Iokukhula abadala - kwezihlunu ngokutsha. Isakhiwo zonke iiprothini asidi ezahlukeneyo acid, umntu ngamnye kukho unxibelelwano.

Ekhethwayo imithombo protein unesethi aminokislo ekhethekileyo - nto amandongomane, zizibi iinkozo, ubisi soy, inkuku emhlophe inyama okanye zeze, intlanzi, nezonka zamasi ephantsi-okunamafutha kunye nezinye iimveliso zobisi inegwele, ubisi.

Khetha inani protein, ngokusekelwe kwi ubunzima yakho

Izinga ngemihla zokusela kwiiproteni na ngomlinganiselo grams enye enesiqingatha protein kwekilogram ubunzima bomzimba ngalinye. Kunqweneleka ukuba 30-35% yabo iiproteni zizonke ezo imvelaphi yezilwanyana, kunye eseleyo - isityalo. Ngoko ke, ukuba yimilinganiso omdala, umzekelo, 70 ikhilogram ngosuku kufuneka uzidle 105 grams protein, kuphela yesithathu apho, okt. E. 35 grams, kufuneka koqoqobo kwesilwanyana.

amafutha

ezilahlekisayo kakhulu - kukholeleka ukuba inani amanqatha banokubenzakalisa kuphela wena kunye zomzimba wakho. Eyona nto ibalulekileyo - wonke kufuneka ibe yimilinganiso. Amafutha zibalulekileyo emzimbeni womntu, kuba ngaphandle kwabo, iiseli ezininzi ayikwazi ukusebenza ngokwesiqhelo.

Zonke amafutha, apho ikhona kuphela kwindalo, azizahlulo ifumile eyaneleyo, oko kumiselwa umlinganiselo okunamafutha acid kunye glycerol kwi ekwakhiweni.

fatty polyunsaturated ezintathu ezinkulu umzimba kufuneka ukuba eqhelekileyo yokusebenza - i-Omega-3,-Omega-6 no-Omega-9. Uyakwazi liyafumaneka intlanzi, iimbewu ithanga, amafutha (umnquma, amangile).

Inama zikhethiwe ngesixa echazwe ngqo, Akothusi ukufumanisa ukuba umzimba kunye amandla kuyimfuneko. Kodwa qaphela, isixa esikhulu namafutha kwi ekutyeni kunegalelo nokufumba nangakumbi cholesterol iindonga imithambo yegazi.

Kwenzeka ntoni xa ukubeka ecaleni ngokupheleleyo amafutha?

Kwakhona kubalulekile ukuba anciphise ku ubuncinane umlinganiselo nokusetyenziswa ekuthiwa amafutha olun, njengoko isiphumo yabo emihle umzimba kubizwa ngokuba akukho kakuhle. Amaxesha amaninzi, ezi amafutha zikhona kwiimveliso umgubo, ingakumbi imajarini.

RDA kwamafutha amadoda - 100-150 grams kwabasetyhini - 85-115. Kuba abadala kucetyiswa ukunciphisa inani amanqatha 70 grams ngemini.

Ukungabikho ngamanqatha kungacutha sifo jikelele, iingxaki kunye nenkqubo luvo, iingxaki kwesisu kunye isilonda duodenal.

Egqithisileyo ubukho amanqatha ukutya unobangela kumanqanaba yegazi, nokutyeba kunye nokuncitshiswa memory.

carbohydrate

Wekhabohayidreyiti enye iinkalo eziphambili ukutya yethu yemihla ngemihla. Ngaphezu koko, yenye yemithombo ebalulekileyo yamandla. Kungenxa yoko le nto ukuhla mali wekhabohayidreyiti walidla ukuba akukho okulungileyo angeke. Kubalulekile kakhulu ukuba ukufunda ukukhetha indlela carbs "ekunene".

I-eneji kubonelelwa ngosuku emzimbeni womntu, malunga fifths ezintathu-kufuneka agcwaliswa ngqo carbohydrate esimbaxa yeshumi elinye - ngenxa elula, kwaye abanye - ukutshiswa iiprothini namafutha. Ngenxa yoko, izinga ngemihla protein kunye carbohydrate kwisidlo sakho kufuneka nakanjani kunxibelelana inani ngamanqatha.

Zonke carbohydrate ingaba kuphela epleyitini yakho, yahlulwe amaqela amathathu amakhulu: monosaccharides, polysaccharides kunye oligosaccharides. Bonke bephela kubalulekile ukuze imizimba yethu, okanye naziphi na iiprothini kunye namafutha nje azikwazi ukuba zifunxwe ngumzimba. Le nxalenye inkulu nghena umzimba carbohydrate - oko monosaccharides kunye disaccharides. Lumka xa bengena iswekile ngokugqithiseleyo umzimba wakho, inxalenye yawo nga inokuqokelelana imisipha isibindi glycogen.

Yintoni enye are namandla?

Kwakhona, elungelelanisa nexesha okanye izinga lwemveliso yamandla ngawo umzimba, iikhabhohayidrethi zahlulwe zibe ngokukhawuleza, ngokucotha (okanye, njengoko ibizwa, ezilula kunye nezintsonkothileyo).

carbohydrate ezicothayo kufuneka abe lilungu odla yakho yemihla ngemihla, kodwa kwakhona, musa ungayibaxi isixa weli ixhomekeke kuwe kukhokelela njani yokuphila asebenzayo. Noko ke, umlinganiselo yangosuku wekhabohayidreyiti - malunga 350-500 grams, kungekho ngaphezulu.

Enye yezona efikeleleka abameli carbs uzila iswekile, njengoko iimolekyuli ezimbini kuphela isakhiwo sayo - na iswekile kunye fructose. carbohydrate Fast (zonke iintlobo iilekese, iziqhamo, muffins, njl njl ..) Ngaba wendele nesantya lwephanyazo igazi phantse nangoko emva kokudla, kodwa nyamalala ukhawulezise kangangoko asakhulayo. Ngoko ke, kungakuhle, ukuba ngokupheleleyo, ngoko ke ubuncinane kangangoko kunokwenzeka ukuze kupheliswe kudliwe zenu ukudla oversaturated carbohydrate ukuzila. Khumbula, carbohydrate ekhawulezayo - umqalisi engundoqo ukutyeba. Ngoko ke, ukuba ufuna ngokuzimeleyo ukubala yangosuku namanqatha, iiproteins kunye carbohydrate, qiniseka ukuba banikele ingqalelo elidlulileyo.

Ngokungafaniyo yokuqala, carbohydrate ezicothayo iye yangena egazini umlambo kwisithuba ixesha elide kakhulu, kodwa kuyenzeka kwaye kakhulu ngokulinganayo, kwaye igcina namanqatha umzimba kwakhona.

Izinga ngemihla amafutha, iiprotheni kunye carbohydrate: yokubala itheyibhile

Eyona nto ibalulekileyo ukutya - oko ukulingana BZHU, netafile inani okumisiweyo kakhulu iminyaka yakho yokuphila. Khumbula, yonke kwinqanaba itye kunye nesondlo yinto nje ukuphelisa ngokupheleleyo otya ngayo zonke iintlobo zobubi, akukho nanye into ngaphandle imifuno kunye imifuno. Eyona engundoqo kunye nenjongo ephambili - ukuqinisekisa ukuba umzimba ufumana nje isixa ilungelo izondlo ukuba idinga.

Ngokuba abantwana abadala yangosuku namanqatha, iiproteins kunye carbohydrate (Itheyibhile eboniswe ngezantsi) ohluke kakhulu. Kufuneka ithathelwe ingqalelo. Ukuba uyalandela ngokungqongqo zonke iincam ngasentla, uya kuqonda ukuba ukubalwa imfuneko mihla le protein, amafutha kunye carbohydrate - oko kukuthi, ngokubanzi, elula ngokwaneleyo. Kwaye uzuze nto kakhulu kunene!

Kuwe kwaba lula ngakumbi ukuba ukukhetha okulungileyo wena, ngasezantsi yangosuku namanqatha, iiproteins kunye carbohydrate. Uluhlu amadoda nabafazi iqulathe onke amaxabiso eziyimfuneko.

isiphelo

Soloko ukucinga kakuhle phezu menu yakho. Umzekelo, kukho omabini amafutha kunye carbohydrate akukhuthazwa ngenxa yokuba xa ufumana isixa semali kwaye, yaye omnye umzimba lokuqala uqala i yokuwa carbohydrate, kuba oku kufuna ixesha ngaphantsi kakhulu ukusebenza kwamafutha. Ngenxa yoko, amafutha ezifakwe nje reserve.

ngenzuzo ekudleni emva ezintandathu okanye ezisixhenxe nentsimbi ngokuhlwa kungcono ukunciphisa, okanye ukuphelisa, ngokuhlwa ukutya ufumana kancinci kancinci, yaye ngoko, carbohydrate processed azikhange ngokupheleleyo, yaye insulin uyakhululwa egazini kwemfuneko.

Ukuba unqwenela, ngokomzekelo, ukuba ukunciphisa umzimba, ningayekeleli ixesha carbohydrate, kunye namafutha siyaphela zibhetele nuts okanye intlanzi. Kwakhona, anciphise inani irayisi emhlophe kunye neetapile.

Ugcine imali ephakathi kuya kuba lula kakhulu ukuba ibalwe ngokuchanekileyo imfuneko imihla kwamafutha, iiprothini kunye carbohydrate. Itheyibhile ngelo xesha uya kuba umncedisi ufunwayo.

Yaye kuni kwasekuqaleni kwaba lula ngakumbi ukuba ukulawula wena, zama ukuqala idayari ukutya. Kuyo uya ubhale phantsi yonke into Badla emini. Kwaye musa nje bakhumbuze, kodwa ukusebenza, naphambi nokutya ukuba bahlaziye inyanda kwaye ukubala malini ngayo iproteni, amafutha, iicarbohydrate calories. oku Kuphela kufuneka unyaniseke, ngokuba kakhulu-ngoko umzimba wakho nje musani akucele! Ungaze ulibale ukuba kukho izinga yonke imihla iiprothini, amafutha kunye carbohydrate, ekufuneka nje silandele.