Bungakanani ubunzima obulahlekileyo ekutyeni okubuyela umva?

ukutya ukutya okujijekileyo

Ukutya okuguqulweyo kunokubangela ukudideka ngenxa yegama layo. Ingcinga yokuqala inokuthi ilahlekelwe ubunzima ngokutya okungaphezulu kunokuba kuncinci. Endaweni yoko, i-reverse diet imalunga nendlela yokongeza iikhalori emva kokugqiba ukutya.

Yintoni na?

Ukutya okuguquliweyo kuchasene nokutya okuqhelekileyo. Esikhundleni sokucotha ukusika iikhalori kwiiveki ezininzi ukuzama ukunciphisa umzimba, oku kutya kusivumela ukuba sicothe kwaye sidibanise iikhalori esizisusileyo, ngokwesiqhelo kwiicarbohydrates kunye namafutha.

Injongo yokutya okubuyela umva kukubuyisela kancinci ukutya okunesondlo kumanqanaba okugcina okanye ngaphezulu kancinci, ngaphandle kokufumana itoni yamafutha kwinkqubo. Ukongeza iikhalori ngale ndlela, ngokwethiyori, kuya kunceda ukuthintela nakuphi na ukulungelelaniswa okungalunganga kwemetabolism onokuthi ube nakho ngelixa usenza ukutya.

Ivakala ilula ngokwaneleyo, kodwa njengayo yonke into oyenzayo kwihlabathi lezondlo, kukho indlela elungileyo kunye nendlela engalunganga yokwenza. Injongo yokutya okubuyela umva ayikokuzuza umva wetoni yobunzima emva kokutya, kwaye oko akuthethi ukuba uzifake kuyo yonke into enekhalori. Yeyona ndlela icothayo, elawulwayo ukubuyisela umzimba kwisiseko esisebenzayo ngokuhamba kwexesha.

Kwenziwa njani?

Ukuba sinawo nawaphi na amava okulahlekelwa ngamafutha ngenxa yotyando lwe-bikini okanye ukufumana ubunzima kukhuphiswano lwe-powerlifting, inkqubo yokutya okubuyisela umva kufuneka ibe yinto enembileyo.

Misela indlela yokulandela umkhondo

Ngelishwa, ukuthembela kwimemori akuyi kuba ngokwaneleyo. Ukubuyisela umva ngempumelelo ukutya, kufuneka silandele ukuthathwa ukuze sithathele ingqalelo into esiyityileyo ngemini. Uninzi lwee-apps zokulandelela isondlo zisebenza kakuhle kwaye zinokubonelela ngolwazi olongezelelekileyo oluluncedo, kodwa nayiphi na indlela esiyisebenzisileyo ukuhla kubunzima bethu bangoku iya kwanela.

Ukuze utyebe ngokucothayo nangokucothayo ngaphandle kokuphinda ufumane amanqatha amaninzi, iibenchmarks zekhalori kufuneka zilinganiswe kakuhle.

bala iikhalori

Ukuba besisenza ukutya, kufuneka sazi ukuba zingaphi iikhalori esizityileyo, kodwa siya kuqinisekisa ukuba sikulandelele rhoqo ukutya okunekhalori kunye nobunzima bomzimba kangangeveki okanye ezimbini ukufumana umfanekiso wokwenyani wokuba siphi na ukutya kwethu. imile.

Nje ukuba sigqibe kwelokuba ukutya kwakho kwekhalori yangoku kugcina ubunzima bakho, lixesha lokongeza isondlo esongezelelweyo ukutsiba-ukuqala inkqubo yokufumana ubunzima. Siza kuzama ukonyuka okuzinzileyo kumthamo wakho wangoku (eminye imithombo icebisa ukonyuka okuncinci ukuya kwisihlanu ekhulwini) ukuqala ukutya okubuyela umva.

ukulawula iimakhro

Iprotheyini ngokuqinisekileyo iyona macronutrient ibaluleke kakhulu kwisondlo esibuyela emva ngenxa yemiphumo yokugcinwa kwemisipha kunye ne-hypertrophy. Ukuseka ukutya kweprotheyini kufuneka kuze kuqala, kwaye kufuneka sijolise phakathi kwe-1,8 kunye ne-2,4 grams ngekhilogram yobunzima bomzimba.

Amafutha okutya alandela kwaye ayimfuneko ekusebenzeni komzimba okunempilo. Siza kugubungela iziseko ngokwenza amanqatha okutya angama-20-35% ekhalori yakho iyonke. Ezinye iikhalori zakho ezishiyekileyo kufuneka ziphume kwimithombo eninzi yeecarbohydrates. Nangona kunjalo, kukho ukuguquguquka okuthile. Ukuba sifuna amanqatha amaninzi okanye iiprotheyini kunye neekhabhohayidrethi ezincinci, sinokuguqula i-macros ukuba nje sifikelela kumlinganiselo omncinci.

ukuvavanya nokulawula

Eyona ndlela ilula yokulawula ukutya okubuyela umva kukuzikala yonke imihla kwaye uthathe umndilili weveki. Nangona ukunyuka okubonakalayo kobunzima bomzimba kulindeleke, ingakumbi ukuba sithatha i-carbohydrate eninzi kakhulu kunokuba besiyiqhelile ngaphambili, sinokuhlengahlengisa ukuthathwa okupheleleyo njengoko kuyimfuneko ukuba sivakalelwa kukuba sizuza ngokukhawuleza.

Ukuba sibeka iliso kwinkqubela phambili kunye nesikali, siya kuqinisekisa ukuba sihlala sizivavanya kwiimeko ezifanayo, ngokufanelekileyo kusasa emva kokuya kwindlu yangasese nangaphambi kokuba sitye ukutya okanye amanzi.

izibonelelo zokutya eziguqulweyo

Izinzuzo

Oku kutya kuyipilisi yomlingo, kodwa ukutya okubuyela umva okucwangciswe kakuhle kunokuhamba indlela ende ukuthomalalisa ubunzima obunzima.

sitya ukutya okuninzi

Ukongeza iikhalori zasemva kuthetha ukufumana ukutya okuninzi. Logama nje songeza ezi khalori umva kancinci, sinokugcina ukwanda kwamafutha kubuncinci ngelixa sonyusa umgangatho wobomi kunye nomoya.

Ukuba umbono wokutya ngakumbi ngelixa uhlala ubhityile uvakala unomdla, kukwanjalo nokutya okubuyela umva. Nokuba injongo kukulahlekelwa ngamafutha omzimba okanye ukufumana izihlunu, ukuthatha ikhefu kwisicwangciso sakho sesondlo kunika imetabolism yakho ithuba lokulinganisa. Babizwa ngokuba "ikhefu lokutya." Ukutya okuphambeneyo luhlobo "lwekhefu lokutya."

Impilo yengqondo

Ukunyanzeliswa kwe-caloric intake ixesha elide kunokukhupha ngengqondo. Inokusenza sizive sisonqena, sidiniwe kwaye sicaphuke ngamanye amaxesha.

Ukutya okubuyela umva kusivumela ukuba siphume ngokukhuselekileyo kwintsilelo yeekhalori zethu, nto leyo enokuthi izise isiqabu ngokwasengqondweni, ngakumbi ukuba besinokutya kangangeenyanga.

ukuzuza ubunzima rhoqo

Impazamo eqhelekileyo ekupheleni kokutya kukubuyela kwimikhwa yokutya endala, ukwandisa kakhulu inani leekhalori ozisebenzisayo. Oku kudla ngokukhokelela ekuzuzeni ubunzima okukhawulezayo, okanye umphumo wokubuyela kwakhona.

Nangona kunjalo, ukutya okucingisisiweyo okucingisisiweyo kuyakuthintela oku kwaye kunokukunceda ukuba utyebe ngokuthe chu kwaye uthembekile ngaphandle kojingi olunjalo kwisikali. Uhlengahlengiso olucothayo noluphakathi luya kusilungiselela nayiphi na indlela yokutya esizimisele ukuyenza ngokulandelayo.

Ngubani ofanele ukwenza ukutya okuguqulweyo?

Ukutya okuguqulweyo akufanelanga wonke umntu. Ukuba sisika iikhalori nje kancinci kangangeeveki ezimbalwa, asifuni kutya umva. Ukuba siyeka ukusela iisodas okanye ukutya iswekile esulungekileyo kwaye oku kwakhokelela kwintsilelo yekhalori eyabangela ukuba sinciphise umzimba, amathuba okuba asifuni ukutya okubuyela umva. Esi sicwangciso sokutya senzelwe abo baye bahlala kwi-caloric deficit enzima ixesha elide.

bodybuilders

Abakhi bomzimba / iimbaleki zePhysique ziya kuxhamla kwisondlo esibuyisela emva kokugqiba ukhuphiswano lokulungiselela. Aba bakhuphisana bahlala behlisa iikhalori zabo ukuya kumanqanaba aphantsi kakhulu ukuze balahlekelwe ubunzima obuninzi kangangoko kunokwenzeka.

Oku kuncipha okubalulekileyo kweekhalori kunokuchaphazela kakubi isantya se-metabolic kwaye kubenze babe sesichengeni sokufumana ubunzima emva komboniso. Ukutya okubuyela umva kunokunciphisa kakhulu oku ngokufaka kancinci iikhalori.

I-dieters engapheliyo

Ukuba siqhele ukutsiba ukusuka kwenye ukutya ukuya kwenye, ukutya okuguquliweyo kusilungele. Umjikelo phakathi kothintelo kunye nokuzingca unokuba nefuthe elibi kuzinzo lwe-metabolic, okwenza kube nzima kuthi ukuvavanya ngokwenene iimfuno zesondlo. Ukutya okubuyela umva okulawulwayo kufuneka kubonelele ngesiseko esifunekayo apho kwenziwa khona izigqibo zesondlo ezinolwazi.

abo baxingileyo

Nokuba besisitya inani elincinci leekhalori iinyanga, isikali sinokungashukumi kwakhona. Ukuba sifike kwindawo yokwehla kobunzima, ukubuya umva kunokusivumela ukuba siye phambili.

Ukunyuka okulawulwayo kwiikhalori kunokwenza okuninzi kwimetabolism ngokuhamba kwesikhathi, kunye nokubonelela ngokukhululeka kwengqondo okufunekayo. Nangona ukutya okutshintshileyo kuya kucothisa inkqubela yakho yokulahleka kobunzima kwixesha elifutshane, kuya kuba ngcono ekuhambeni kwexesha.


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