Umzimba yokomisa Imidlalo: kwi menu yonke imihla kunye nemithetho yesondlo kumabhinqa

kwemisipha mass isekelwe iseti kweenkqubo steroid, nto leyo ekhokelele kwivenkile amafutha kunqandwa. Ukufumana isiqabu - oku inxalenye yesibini umsebenzi nayiphi nenye imizimba yabo. Ukuba aqhumisele ngamanqatha omzimba kunye bonisa wakhula izihlunu, umthambo iyodwa ayanelanga. Ufuna umzimba yokomisa. Menu usuku ngalunye ngokupheleleyo yakhiwa endaweni yokusebenzisa yeemveliso amandla eliphezulu ixabiso ugxininiso kwi protein.

Iimpawu nokudla

• Iimveliso ezingundoqo zezi zilandelayo: iqanda emhlophe, inyama yenkuku ebilisiweyo, intlanzi emhlophe ngaphandle amanqatha, itshizi, kwaselwandle.
• carbohydrate Complex zilawulwa kwaye yehlise njengenxalenye yokutya: buckwheat, oatmeal, bran.
• Imifuno kufuneka sihlale ngamandla ngenxa yokuba imithombo ifayibha: ikhaphetshu, imifino, cucumber.

Khekhe, sweet, nezihlwahlwazayo kwaye switi neziselwayo, iitapile, iminqathe - zonke ishenxisa ngokupheleleyo umzimba yokomisa. menu Daily kuyahlukana nedlela manqanaba, obonelela ukunciphisa wekhabohayidreyiti kwaye umva intshayelelo yabo ekutyeni.

umzimba Ixesha menu yokomisa

kwasekuseni

- 50 g buckwheat okanye oatmeal;

- 100 g kuphekwa webele inkukhu;

- 50-100 grams zemifuno, enongwe yejusi yelamuni, igalikhi.

sasemini

Kwahamba iigrem cottage samasi okanye iyogurt (iivenkile ukutya ephantsi kukutyeba azikho ezifanelekileyo), ukukhetha iziqhamo - grapefruit, mai ezimbini, apile.

sasemini

- 50 g buckwheat okanye oatmeal;

- 100 g yeentlanzi ebilisiweyo.

emva kwemini umthamo

- Ukutya ngendlela sasemini.

isidlo

- 25 g buckwheat okanye oatmeal;

- 1 iqanda yonke 4 abamhlophe iqanda (zamaqanda azisetyenziswa).

Le isidlo yesibini

- 100-150 g isaladi yemifuno kunye iitumato, kwaneekomkomere, radish, lettuce amagqabi kunye yejusi yelamuni.

Ukuncitshiswa okucothayo kule mali carbohydrate - usukelo lukho umzimba yokomisa. A imenyu imihla malunga efanayo kodwa ukutshintsha imali carbohydrate kade imithombo: okuziinkozo, imifuno, cottage samasi.

Hlela supply ngeveki

kwiveki yokuqala kubandakanya ukusetyenziswa kwe-2 g carbohydrate nganye 1 kg ubunzima bomzimba. Inani ibalwa imini enye kwaye yahlulwe phakathi kwezidlo, ngelixa lesidlo sangokuhlwa kufuneka ushiye isiqingatha ukudla ngexesha lesidlo sasemini.

kwiveki yesibini ukuncitshiswa okucwangcisiweyo isixa carbohydrate 1 g, uluhlu lweemveliso iyafana kwiveki yokuqala.

kwiveki yesithathu - ukugawula carbs 1 gram kwekilogram ubunzima bomzimba ngalinye, enika up iimveliso zobisi kunye nemifuno. Ngelo xesha nye ufuna ukuba ungadli ngaphezulu kwe-120 g ukutya.

Kwiveki yesine yaqhubeka alawule yivoti, kodwa inxalenye yomgubo ngalinye liye lancitshiswa 100 g Naziphi iimpawu yokugula - umqondiso ukumisa yokoma.

kwiveki Fifth - a yokuphuma kancinane ukusuka tight ukudla ezemidlalo, namandla kwandisa ku-1 g kg ubunzima bomzimba ngenxa kwaselwandle, neesaladi nganye.

Kwiveki lesithandathu idibanisa kuqala. Ekudleni ivela itshizi, iziqhamo.

Enza ubuncinane 1200 kilojoules ngosuku, zidle 6-7 isiselo ngemihla 2-3 eelitha zamanzi, utshintsho kancinane otya - le mithetho ibandakanya iyoma umzimba kwabasetyhini. Imenyu onzima ngokwaneleyo, yaba ukulahlwa epheleleyo ngamanqatha enokuchaphazela impilo uhlelo zokuzala kunye nokusebenza.

Le nkqubo ithatha iiveki 4-8, kuxhomekeke isantya ukutya kunye nesixa onamanqatha amaninzi. Ukususela inqubo yokoma sishiye ukubonakala oluthile, acetone incasa emlonyeni.

Abasetyhini abafuna ukuba ukwenza njani na umzimba iyoma ukunciphisa umzimba, kufuneka bazi ukuba oku ukutya, kodwa ukutya ukuba iimbaleki mass ezaneleyo kwezihlunu. Akukho egciniweyo izihlunu kunye umthwalo rhoqo phezu kwabo ukutya ekudleni-free kuya kukhokelela izifo: nokwanda lwamaqumrhu ketone, esala emva kokuba ukutshiswa ngamanqatha. Le meko luqala lidiniwe intloko ebuhlungu kwaye kunokukhokelela isiqaqa.

ngokwaneleyo Amanye amabhinqa ukuba i-30% imigaqo eqhelekileyo wekhabohayidreyiti ukuya isidumbu yomile. Menu usuku ngalunye - kuba sisiseko yimbonakalo isiqabu, kodwa izihlunu kufuneka imithwalo ngamandla kakhulu. inkqubo Ideal Tabata, nekufuneka mzuzu kunye ukusebenzisa aerobic.