Ngokuzila Periodic: ncomo. ukudla Periodic ukunciphisa umzimba

Ukususela kumaxesha amandulo, yawona ezinkulu nabezopolitiko zenza ukutya ukuze balihlambulule umzimba nengqondo. Ngophuhliso yenzululwazi kunye namayeza neembambano malunga iinzuzo kunye neengozi yindlala idlabhuzwe shushu ngakumbi. Kwinkulungwane edluleyo kuthwalelwa phandle uphando ngokwaneleyo kunye ulingelo kwizilwanyana kunye nabantu, ukuchaza ukuba basabele ethile emzimbeni womntu ngokubanika ukutya. Ngokwesiseko emashumini ezimbalwa kweziphumo zophando sele ziphuhlisiwe kwaye mhlawumbi zamakhulu, ubuchule ukutya ezifana yindlala ngamaxesha athile. Izimvo iziphumo ezihlabanayo. Xa nqubo, njengabaxhasi kunye nokuphikisa bangi.

Ukudla olusebenzayo: bezila uveza

Namhlanje kukho iintlobo ezininzi lokuzila: ingundoqo, ziphelele kwaye rhoqo.

Yindlala ingundoqo ngaphandle ezityiwa njengokutya, kunye naluphi na ulwelo, kuqukwa amanzi. Ngenxa kuqala reactions ayibuyiseki umva emzimbeni kunye namathuba ngomonakalo noqhekeko mda epheleleyo ekutyeni akufuneki kubanjwa elide ngaphezu iintsuku ezisi-7. Kuyanconywa ukuba ukubhenela nkqubo kuphela phantsi kweliso zonyango.

Zalisa ukudla kuthetha ukwalela ukutya nangayiphi na indlela, kodwa ukusetyenziswa kwamanzi avunyelwe nayiphi na imiqulu. Isezantsi ekufuneka ukuba zidle yonke imihla - iilitha ezi-2 zamanzi, kwaye libe lide xa oyifunayo. Kule hlobo lokuzila angaphila malunga 21 iintsuku. Ukuba le ndlela iza kusetyenziselwa iinjongo zempilo, oko kwenziwa kuphela esibhedlele phantsi kweliso zonyango abasenyongweni.

Obusa ukudla ezithile

Kuba eziphumelelayo ilahleko ukutya iyafuneka. ukwala Periodic yokutya kubandakanya ukusetyenziswa emini umxhesho ngemihla wokudla ngexesha ebizwa ngokuba "shop ukutya", imihlaba lwazo abekwe ngamnye. window jikelele ukusuka iiyure ezi-2 ukuya kwi-8. Amanye amaxesha emini (okt i iiyure 16-22) umntu sithobela nangokuzila uveza ukunciphisa umzimba, esebenzisa amanzi kuphela.

Kufuneka kuqatshelwe ukuba le ndlela kubandakanya ukutya okusempilweni, basuke ukutya, iimveliso yokubhaka, uzila ukutya, soda, kunye nezinye iimveliso semi-ogqityiweyo ezinomthamo aphezulu amafutha kunye carbohydrate. Ngamanye amazwi, ukuba uthe wadla emva kwethuba ukudla neqebengwana iponti, wahlamba phantsi yelitha "Coca-Cola", akuyi kuba lula umphumo umva isenzeko ukuzuza ubunzima.

Indlela efanelekileyo kunye nesicwangciso ekunene kuthetha into esebenzayo yokuphila kunye nomsebenzi zezakhiwo eziyimfuneko ngexesha ukutya yindlala. Njengenxalenye yemisebenzi ngenjongo yindlala ngamaxesha ukudla show iziphumo ezisemagqabini. Xa oku kungenziwa ngaphandle ukutshiswa ndayame mass kwezihlunu.

ngokuzila uveza in abanxibe impahla

Kutsha nje, lo mbono kukuba xa yembaleki uziva yindlala yaye akanaxesha ukugcwalisa emzimbeni ukungabikho kwezinto ezithile, ngoko ke inkqubo ye catabolism kunye nomthamo izihlunu ukuhla, nto leyo Okwala bodybuilders. Noko ke, Iimbaleki ezininzi zisasebenzisa ukuzila uveza. Iyoma wokwenza izihlunu kunye isiqabu umzimba kufuneka, ngokukodwa phambi kokuba ukhuphiswano.

Noko ke, ukuza kuthi ga ngoku, kwakungqina ukuba le ntetho ingasentla ayichanekanga. inkqubo catabolism iqala iiyure kuphela emva 16-24 yokuzila, ngamanye phambi kokuba umzimba ihlawula umbandela okungekho izihlunu adipose, ngokwenjenjalo zivuse ukutshiswa amanqatha kunye nokutha emzimbeni.

Kwakhona yabonisa ukuba le yindlala ngamaxesha zisebenze ngokufanelekileyo xa imfuneko aqhumisele ngamanqatha kwimimandla ingxaki kuthiwa-. Xa abantu, kuba uphantsi esisu nolusezantsi umva. Women - esiswini kunye esezantsi lonke ilungu lomzimba, kuquka ngeempundu, emathangeni kunye namathole.

Njengoko ukudla iqala inkqubo ovuthayo amanqatha?

Simplistically, kubonakala ngathi oku: ngethuba izidlo okanye ngoko nangoko emva izidlo amanqanaba okunamafutha acid kunye insulin liphuma, kunye nenkqubo nenqatha otshisayo oyekayo.

Kodwa emva 16 kweeyure, uya kuqalisa ukuba silambe, nto leyo ithetha ukuba amanqanaba insulin lehla, yaye catecholamines bagxalathelane ukuya iiseli namanqatha. Iqhuba inkqubo ukutshisa kwamafutha kwiindawo ingxaki. Oku ngoncedo ndlela ezichazwe inokuba kakhulu ngempumelelo balahle ngamanqatha omzimba ngaphandle kokulahlekelwa ubunzima kwezihlunu. Le yoko inika yindlala abanxibe impahla ngamaxesha athile.

iingenelo ambiwa ubuchule

Uphononongo lubonise ukuba yindlala ngamaxesha kwizifundo baphawula ukulunga zilandelayo:

• Ukwehla wegazi.
• Umngcipheko wokungenwa yi nomhlaza kamva.
• Iimpawu ngakanye of nangokurhala, kuquka induna angawokubhuda.
• It ikhawulezisa nethe.
• It ibalekisa inkqubo weseli kutsha.
• ukudla Periodic ukuba abesifazane babekhonza njengendlela esebenzayo ukunciphisa ubunzima kunye namafutha ukulahleka.
• Misela ulawulo phezu onombilini.

Nangona nokuphuculwa izalathisi ezininzi, kubalulekile ukuqaphela into enye: ezi khemikhali kwenzeka emzimbeni kwaye ephupheni, apho umntu adle, ukuba eneneni lo ngokuzila uveza. Iziphumo ezakunyuswa okanye olungongezwanga, kunye neengcali bacebisa ukwenza ukwandisa iiyure ukwala ekudleni futhi azise noqeqesho olugunyazisiweyo.

Izimo

Kukho Izimo eziliqela, ngaphantsi apho akuyomfuneko ukubhenela kwisenzo yindlala ezithile:

• Ubunzima bomzimba Isalathisi ngaphantsi kwe-15.
• Tuberculosis.
• Ngamathumba.
• isifo sentliziyo.
• Seswekile.
• Ukwehla okanye noxinzelelo.
• Urolithiasis.
• Izifo iphecana zesisu, kuquka nezilonda, gastritis.
• yobudala yabantwana.
• Ukukhulelwa ne zisanyisa.

Ezinye Izimo ungumzalwana, emva kokubonisana izithintelo Ugqirha aphakanyiswe, nendlala ngamaxesha zingasetyenziswa njenge ukutya.

Ukuhlolwa kweenkqubo ukuzila ezithile

1. Kokuzila yonke eminye imihla. Xa le nkqubo kufuneka ibe iiyure 36 ezile nokutya-12 kuphela, lo gama icholwa kuphela iimveliso luncedo.
2. Random ukudla. Abaxhasi kule nqubo wanikela kanye okanye kabini ngeveki Kwathi enye izidlo ngokwakho.
3. iiyure ezingama-24 ukuzila. Kulo mzekelo, kanye okanye kabini ngeveki, ungakhetha iiyure 24 non-ukutya, ezinye iintsuku kutya iiproteins kunye nefayibha.
4. Omiswe. Le program ilungiselelwe ubukhulu becala ngenxa midlalo abafuna ukuba zome, kodwa hayi ukunciphisa inyama kwezihlunu. Ngoko ke, umlinganiselo ngokupheleleyo kwixesha bazile ukutya - 16/8. Kwixesha iyure-8, nto leyo ebizwa ngokuba 'ibhokisi ukutya ", 50% yabo ekutyeni emva umthambo, nto leyo, udlula phezu ungatyanga.
5. IQhawe Ukudla. Kule nkqubo, "ibhokisi Ukutya" ithatha iiyure 4 kuphela. Uluhlu iimveliso zikhawulelwe ngokungqongqo. Uqeqesho luthatha indawo ungatyanga.

Oko kufuneka ukhumbule ezila ngamaxesha: Ukubuyekezwa kwabasebenzi

Phantse zonke indlela ezisemthethweni singanciphisa ixesha lokuzila "shop ukutya", kuvumelekile ukwandisa ixesha lokuzila. Ingxelo evela kwabo rhoqo bengakuzili ukutya, esithi ukuba ugxininiso kufuneka ibe kuphela ezizezabo-ntle yakho, ukuze ukhethe icebo amandla ngabanye.

Ukuze bagcine kwezihlunu, kuyimfuneko ukuba ukulungelelanisa iiyure bazile ukutya. Ngokuyenza, kufunyaniswe ukuba umlinganiselo elilelona - oko iiyure akukho ngaphezulu kwe 20-24 yokuzila. Phezu kwala elide kutya kuya kukhokelela kwilahleko yethishyu kwezihlunu. Kulo mzekelo, isidlo wokuqala emva uqeqesho luya kuvumela izihlunu zakho ukululama ngokukhawuleza. Izimvo midlalo kubonisa ukuba ngaba ukuthobela ixesha eliqingqiweyo, izihlunu ubunzima kunciphisa ngokukhawuleza.

Kwakhona, abasebenzi qaphela: ukuba unee ngxaki zempilo, uziva Akukhathaliseki, ugxininiso liye lehla kakhulu, kukho inkcazo, okanye abambelele kule sikhokelo engqongqo yindlala Kwakunzima kakhulu ukusuka kwindawo nangokwasengqondweni lwembono, ekutyeni kufuneka simiswe okanye ukwandisa ixesha eliqhubekekayo le "lokutya ye window."

Lidla kukho angqina abantu abanezifo wokugaya, awayezama ukumelana yindlala. Ngelishwa, amava lubonise ukuba contraindication ukuze gastritis kwaye isilonda zibi.

Kokuzila for ekutyebeni

Xa iingcali amavila badla babhenele nonyango yindlala. ngeembalo zezenzululwazi kunye namava zonyango ukuqinisekisa ukusebenza kwale ndlela. Nakuba kunjalo, kufuneka benze inani lemisebenzi yokuzilungiselela phambi kokusebenzisa nokuzila uveza. Weight inzuzo ngenxa indlela engeyiyo Oku alunakuqinisekiswa.

Malunga 1-2 iinyanga phambi kokuqala kwenkqubo isigulane utshintshela ukutya lincitshiswe. Oko kukuthi, kuqala litshintsha ukuziphatha saso sokondliwa. Ukuze benze oku, isigulane kufuneka ngqo izidlo 6 ngosuku izahlulo bebambene, ngokukhethekayo ngexesha elifanayo ngosuku.

Ukuba ukutyeba kuye ngenxa yokuba umzimba okanye baphola, ugqirha ngamnye khetha kukuhleka umthambo. Kuphela ke ukuba uqale ukutya. Ngokuqhelekileyo nenjongo lokuzila unyango ngamaxesha ezigcinwe esibhedlele phantsi kweliso zonyango abasenyongweni.

Imithetho ukudla ngexesha lokuzila

UPawulos iziphumo zazo zonke iinkqubo ngale ndlela, ungakhetha yokudla ziqhelekileyo nekhuselekileyo wabhenela abantu abaqhelekileyo kunye neembaleki, edibanisa kunye umthambo. Imigaqo esisiseko ukudla 16/8:

• Ngomhla iiphiriyodi ezimbini: "ibhokisi Ukutya" kunye nokuzila ukudla.
• "Ibhokisi Ukutya" ziyure 8, ukwala ukutya - Iiyure ezi-16.
• Xa ukudla ndingasela amanzi, iti eluhlaza, ikofu emnyama ngaphandle cream kunye neswekile.
• Kwiimbaleki abafumana BCAAs kufuneka ukuba agcine kwezihlunu.
• I 'ibhokisi ukutya "kufuneka ilingane 2-3 isidlo, iyileyo ngokomthamo kufuneka ingadluli umthamo cams ezimbini.
• Ukusetyenziswa ngamanqatha isilwanyana kufuneka incitshiswe ku-50 grams ngemini.
• Ukuzilolonga ikhutshwa phandle ungatyanga ekupheleni kwethuba ukudla.
• Isidlo yokuqala ilandela ngoko nangoko emva uqeqesho ngokunxulumene yangosuku yi-50% lweekhalori.
• Ngenxa yoko ebonakalayo ekutyeni azizibandakanyi ukutya fast, ziilekese, isonka, ipasta, ukutya thermally okwenziwe.

Iskim yosuku kunye nokuzila ukudla esithutha 16/8

8.00 - iglasi yamanzi, BCAAs.

9.00 - iti okanye ikofu eluhlaza.

11,00 - iti okanye ikofu eluhlaza.

12,00 - BCAA.

12.00-13.30 - uqeqesho.

13.40 - isidlo 1, 50% yabo yokudla iyonke.

16,40 - isidlo 2, 25% yabo ekutyeni.

20,40 - isidlo 3, 25% Iprothini yokudla okanye okulula ukukhanya.

21.00-13.00 - yendlala.

Lo mzobo nje umzekelo. Ukuze ufumane iziphumo ezintle, kufuneka ibe ukwakha ucwangciso lwakho ngabanye ngexesha loqeqesho, ekufuneka ekujoliswe kunye, njengoko kusenzeka emva umthambo "ephuma 'yindlala kunye isidlo lokuqala. Weight ukulahleka kule meko ayikho fast ngokwaneleyo. Kuyinto elide kwaye uzinzile japan babuyekezwe ukuba ukungaphumeleli akuthethi shwaka kwenzeka ukutya kunye nokutha inzuzo.