Ukutya kwiprotheni-carbohydrate yindlela enhle yokulahla iifomiti zeoli

Ukutya kwiprotheni-carbohydrate yindlela ephumelelayo kunye neyaziwayo yokulahlekelwa ubunzima. Ndiyabulela kwisidlo esicatshulwa kakuhle, umzimba ufumana izinto ezininzi ezifunekayo kunye nokucoca i-carbohydrates engabikho kwiivenkile zezilwanyana zomzimba.

Oku kutya kukusekelwe kumjikelezo wesondlo seentsuku ezine, apho iproteins kunye ne-carbohydrate ekudleni kwansuku zonke iguquka.

Ingundoqo yesondlo ilula: usuku lokuqala nolwesibini lulawulwa kukutya kwamaprotheni, ngosuku lwesithathu sidla i-carbohydrates engaphezulu, okwesine ngumhla wokulingana - iiprotheni ezilinganayo kunye ne-carbohydrates.

Inkqubo yesenzo sokutya

Xa umzimba ufumana ambalwa emidrobhohydrate, eyimithombo yamandla, ukwahlula iindawo zokuthengisa ezidumiweyo.

Ukuba le meko yezinto iqhubeka ixesha elide (iintsuku eziliqela), ngoko umzimba uphinde uphinde uphinde ube yindlela yoqoqosho (ukunciphisa uxinzelelo, ukucutha kwe-metabolism, njl.) Kwaye uqala ukukhangela imithombo yamandla kwezinye iimveliso kunye nezicubu.

Ukuze ugweme ukulungiswa okunjalo, ngosuku lwesithathu, ukutya kwiprotheni-carbohydrate kulungiselela ukufakwa kwenani elikhulu le-carbohydrates ekudleni, okwenza ukuba Gcwalisa izinto ezithengiweyo.

Ngexesha elifanayo, ubunzima behla kwiintsuku zokuqala banda kancane, kodwa umjikelezo olandelayo kwakhona uvumela ukuba ulahlekelwe i-1-2 kilogram yeevenkile zesitolo. Ngosuku lwesine sondla umzimba, sizinzisa isimo sempilo.

I-carbohydrate yokutya ukulahleka kwesisindo kudinga ukutya okuyingxubevange: thatha ukutya kwi-5 okanye kwi-6 ukufumana kwiincinci ezincinci.

Eli rhulumente likuvumela ukuba ugcine izinga eliqhelekileyo lokumisa umzimba kwaye ungaziva ulambile. Ubude bekhosi ziiveki ezintathu.

Iinkonzo zokutya

Ukutya kweprotheni-carbohydrate kukuvumela ukunciphisa amanqamzana omzimba kwaye kungenjalo Phakamisa umzimba ukuba ulizalise kwixesha elizayo. Iphumelela kakhulu ukuba isetyenziselwa ngabakhi bomzimba, kuba ngubani ogcina umzimba ngokusemgangathweni kubaluleke kakhulu.

Ukungabikho kwindlala nokukhathala kungabizwa ngokuba yinto enkulu yokutya kwe-carbohydrate. Ukulahleka kwesisindo, ukutya okucatshulwa kakuhle, kusetyenziswe umzimba kunye nezixhobo eziyimfuneko, ngaphandle kokungabikho kwee-carbohydrates kwiintsuku ezithile.

Ukutya oku kulungile nokuba kunokwenzeka ukuba wenze imenyu nganye eyenza iqwalasele iimpawu zomntu ngamnye, imeko yempilo yakhe, ukutya kwayo. Kukho ukutya okuyisiseko okungatshintshwa, ukuhambelana nemigaqo siseko.

I-protein-carbohydrate yokutya: imenyu eyisiseko

Usuku lokuqala:

• 3 izikhuni zeqanda, iiprotheni eziyi-5, imifuno engekho-starchy (isipuni naliphi ioli);
• I-cocktail ye-fat fat fat and the addition of proteins;
• Ubisi lwebhokhwe elibilisiwe kunye neentambo zeqabunga;
• Iglasi leembotyi ebilisiwe, inyama yenkomo ebilisiwe;
• Iingxube ezimbalwa zeentlanzi ezibilisiweyo kunye nesaladi yemifuno, izikhumba kunye nama-proteins;
• I-cocktail ye-fat fat fat and the addition of proteins.

Usuku lwesibini: kufana neyokuqala.

Ngosuku lwesithathu:

• I-Oatmeal emanzini, abamhlophe abamhlophe beqanda;
• Ilayisi ebilisiwe (okanye i-buckwheat, okanye nayiphina i-porridge) kunye nebele yenkukhu;
• Macaroni ukusuka kumgubo wengqolowa ye-durum;
• Ilayisi ebilisiwe (okanye i-buckwheat, okanye nayiphina i-porridge) kunye nebele yenkukhu;
• Inxalenye yentlanzi ebilisiwe (incike) kunye neesithathu zezonka kunye ne-bran okanye i-wholemeal.

Ngosuku lwesine:

• I-Oatmeal emanzini, abamhlophe abamhlophe beqanda;
• Ubisi lweprotheni ukuxubha kunye neziqwenga ezintathu zesonka kunye nomnxeba okanye ukutya konke;
• Iilisi ezibilisiwe kunye nesifuba senkukhu ebilisiwe;
• Isaladi, intlanzi ephekiweyo kunye neengqatha ezintathu zesonka kunye ne-bran okanye i-wholemeal;
• I-cocktail ye-fat fat fat and the addition of proteins.

Ukugweba ngokutya, awuyi kubulawa yindlala ngokuqinisekileyo, kwaye imeko yezempilo iya kuba yinto ekhethekileyo. Ukuba awunaso isiteleka esilambayo, kodwa ngokwenene ufuna ukunciphisa umzimba, ngoko ufuna isidlo se-carbohydrate. Impendulo evela kwabo bazame, baqinisekise ukusebenza kwayo. Ukulahleka phantse yonke into, ukuphela kwesisindo sithintekile, kodwa oku kuxhomekeke ekubeni ubunzima obuninzi obukhoyo.