Ukomisa umzimba ekhaya - uhlelo, ukudla nemenyu

Ukomisa umzimba kuyinqubo lapho umuntu elahla khona amafutha angaphansi kwesikhumba. Ngosizo lokomisa, umgijimi wenza imisipha ivelele kakhulu. Njengoba kungewona wonke umuntu ongaya ejimini, ngizokutshela ukuthi womiswa kanjani umzimba wamantombazane nowesilisa ekhaya.

Igama elithi "ukomisa umzimba" lisetshenziswa kakhulu ngabakhi bomzimba. Ngenxa yokuthuthuka okusheshayo komkhakha wokuqina, leli gama laqala ukubiza noma yikuphi ukwehla kwesisindo, yize lokhu kungalungile ngokuphelele. Uma usomiswa, umphumela wokunciphisa utholakala ngenxa yokunakekelwa kwezicubu ze-adipose, hhayi ubukhulu bemisipha.

Ngesikhathi senqubo yokumisa, kugcizelelwa kakhulu ukulondolozwa kwemisipha. Ukufeza imiphumela emihle, kubalulekile ukuqhubeka nokuqeqeshwa futhi unake ngokukhethekile umsoco.

Abantu abangadlali ezemidlalo futhi abafuna ukunciphisa isisindo ngokushesha ngosizo lokomisa kufanele baqonde ukuthi isibalo esitholwe njengomphumela sizoba kude kakhulu. Amafutha angaphansi anyamalale azovula imisipha ekude ngokuphelele futhi engakwazi ukuziqhayisa ngokukhululeka.

Ukomiswa komzimba kwabesilisa

Inqubo yokomisa umzimba ekhaya iqoqo lezinyathelo ezilula ezihlose ukuqeda amafutha angaphansi kwesikhumba ngaphandle kokulimaza isisindo semisipha esizuziwe.

Ngiyaqaphela ukuthi ukomisa ngaphandle kwejimu kufanele kwenziwe kuphela ngaphansi kokuqondiswa ngumqeqeshi onolwazi nangemva kokusebenza ekwandiseni isisindo somzimba.

Kungani kubalulekile ukomisa umzimba? Ngenkathi kwakhiwa ubukhulu bemisipha, abafana abanaki umsoco futhi basebenzise cishe yonke into. Imvamisa afaka izengezo zemidlalo ekudleni ukusheshisa ukukhula kwemisipha.

Ngokwemvelo, kanye nokukhula kwemisipha, amafutha avela emzimbeni. Ukuze isibalo sendoda sibonakale singenasici, kuyadingeka ukuthi ususe amafutha futhi ugcizelele incazelo yemisipha. Lo mphumela utholakala ngokumisa umzimba.

Enhliziyweni yenqubo yokoma komzimba ushintsho oluphelele kwezondlamzimba. Amafutha nama-carbohydrate akhishiwe ekudleni, okugxilwe kakhulu ekudleni kwamaprotheni. Ukudla okunjalo ngaphandle kokuqeqeshwa okufanele nesipiliyoni kungumsebenzi oyingozi. Ungomisa umzimba kuphela uma kungekho ukuphikisana kwezokwelapha. Uma kwenzeka izifo zomzimba, akunconywa ukukwenza.

Ngaphezu kokudla kwamaprotheni, kufanele kulandelwe uhlobo oluqinile lwansuku zonke nokuvivinya umzimba njalo, kucatshangelwa iminyaka yobudala nohlobo lomzimba. Ngezansi ngizobheka ngokucophelela izici zokudla okunempilo nohlelo lokuqeqesha.

Uhlelo lokuqeqesha amadoda

Kulula kakhulu ukuzivocavoca ejimini, ngoba inezinto zokusebenza zemidlalo ezidingekayo. Ekhaya, uhlelo lokuqeqesha kanye nemishini yezemidlalo kufanele isondele.

• Ukusebenza ekhaya, kuzodingeka ukwandise isikhathi sokuzivocavoca futhi unciphise isisindo sokusebenza. Ukuzivocavoca ngomsebenzi we-aerobic kubhekwa njengokufanelekile. Ukuzivocavoca okunjalo kushisa amanoni ngokushesha, futhi ukudla okunamaprotheni kugcina ivolumu yemisipha.
• Ekhaya, ungaziqeqesha ngempumelelo ngama-dumbbells, i-barbell nentambo. Imiphumela emihle izonikezwa ngebhayisikili noma ama-roller skate. Uma kungekho amayunithi anjalo ezemidlalo ku-arsenal, imigoqo nemigoqo evundlile yegceke izokusiza. Into esemqoka ukuthi ngesikhathi sokuqeqeshwa, umthwalo usatshalaliswa ngokulinganayo. Kulokhu, udinga ukupompa yonke imisipha.
• Ngokusebenza njalo kwasekhaya, uzothola ulwazi. Ngenxa yalokhu, ngenkathi uhlola isibalo, uzokwazi ukubona amaqembu emisipha angaqeqeshiwe kahle, futhi ulungise uhlelo lokuqeqesha ukuze uqede lokhu kushoda. Noma ufundela ekhaya, sebenzisa uhlelo olwenzelwe uchwepheshe, ucabangela imininingwane yakho.
• Amalungiselelo ezemidlalo okomisa umzimba. Lapho umuntu esebenza ekhaya, asikhulumi ngokudla kwezemidlalo. Ungazikhawulela enkingeni yamavithamini namaminerali, ezosiza ukugcwalisa ukuntuleka kwezakhamzimba.
• Angikukhuthazi ukusebenzisa izithasiselo zochwepheshe ezishisa amanoni ngedwa. Kungcono uma umqeqeshi oqeqeshiwe esiza kulolu daba.
• Isikhathi sokomiswa ekhaya okokuqala amasonto amahlanu. Abasubathi abangochwepheshe benza ukomisa izinyanga ezintathu, kodwa-ke, baqondiswa uhlelo olukhethekile olwenziwe kucatshangelwa izici zomzimba.

Ukukhethwa kokuvivinya umzimba okomile komzimba kukhulu kakhulu. Umqeqeshi ochwepheshe uzokusiza ukhethe okuyinkimbinkimbi efanelekile yokusebenzela ekhaya. Ukubonisana ngeke kubize kakhulu, kepha imali esetshenzisiwe ingaphezulu kokukhishwa yimiphumela.

Isibonelo sevidiyo sokomisa ama-8 kg wamafutha ezinsukwini eziyi-8!

Ukudla namamenyu wamadoda

Manje sizokhuluma ngezici zokudla okunempilo ngesikhathi sokomiswa.

Ukwehlukaniswa kwamafutha angaphansi kwesikhumba kuyinkimbinkimbi futhi kudla amandla. Ngokushoda kashukela, umzimba usebenzisa imisipha ye-glycogen, bese kuba ngamafutha angaphansi kuphela. Udinga kanjani ukuthi udle ukuze ukudla kunikeze umphumela onjalo?

Yidla ukudla okunama-carbohydrate amaningi ngesikhathi somiswa. Lolu hlu lubandakanya umhluzi wenyama, amanzi amaminerali, izinhlanzi zasolwandle ezibilisiwe, amaqanda abilisiwe, imikhiqizo yobisi, inhlanzi nenyama emhlophe, ukhukhamba, iklabishi, isithombo, upelepele oluhlaza, amakhambi kanye ne-zucchini.

Ukudla okwenqatshelwe kufaka izinkwa, amaswidi, amakhekhe, usawoti nemifino ecebile ngesitashi. Ngiletha uhlobo olujwayelekile lokudla kwabesilisa ngesikhathi sokomiswa, ngiludiliza ngeviki.

1. Isonto lokuqala... Ukudla kwansuku zonke kwama-carbohydrate ngekhilogremu yesisindo somzimba akufanele kudlule u-2 gram. Inani lokudla ngosuku - 6. Faka abamhlophe beqanda, ushizi we-cottage shizi onamafutha amancane, irayisi elinsundu, ushizi, isifuba senkukhu ebilisiwe, izithelo ezingenashukela, imifino kanye namafutha omifino ekudleni.
2. Isonto lesibili... Kusukela ngesonto lesibili, ukudla okunomsoco kuyaqina, futhi izinga lama-carbohydrate ikhilogremu ngalinye lesisindo somzimba lehliselwa ku-1 gram. Phakathi nengxenye yokuqala yosuku, ungadla iphalishi. Ungadli ngaphezu kuka-120 amagremu okudla ngasikhathi.
3. Isonto lesithathu... Nciphisa ama-carbohydrate (ngekhilogremu yesisindo somzimba ngamunye) kuye ku-0.5 amagremu ngosuku. Imvamisa yokudla ayishintshi, futhi izithelo noshizi kufanele kususwe ekudleni.
4. Isonto lesine... Ukuphakelwa kwephalishi okukodwa akufanele kudlule izipuni eziyi-6, futhi uhlu lokudla okwenqatshelwe lubandakanya izaqathe nama-radishes. Uma uhlangabezana nobuthakathaka, ukozela nomlomo owomile, hamba ekudleni, ngoba lokhu kuyizimpawu ze-oxidation yegazi. Ama-carbohydrate azosiza ukuqeda ukungakhululeki.
5. Isonto lesihlanu... Ngemuva kwenyanga, nciphisa ukudla kwansuku zonke kwama-carbohydrate kuya kuma-gramu angama-50 ngosuku. Khipha konke okusanhlamvu ekudleni. Kuvunyelwe ukudla amasaladi, imifino emisha kanye namakhambi. Ukuntuleka kwe-fiber fiber kungabangela ubuthi be-ketone.
6. Isonto lesithupha... Ukudla kuba mpofu kakhulu futhi imenyu ikhawulelwe kakhulu. Khipha imikhiqizo yobisi ekudleni, ngoba iqukethe ushukela, okungavunyelwe kulesi sigaba sokomiswa.
7. Isonto lesikhombisa... Kusukela kuleli phuzu kuqhubeke, ungaqala ukuphuma kancane ekudleni, futhi wandise inani lama-carbohydrate lifike ku-0.5 amagremu ikhilogremu lesisindo somzimba. Faka imifino emisha nezilwandle ekudleni.
8. Isonto lesishiyagalombili... Kancane kancane faka ama-carbohydrate ekudleni, ucebise imenyu ngamabele, izithelo, imikhiqizo yobisi nemifino. Iya kolunye uhlangothi.

Izincomo zomsoco zivamile. Ukuze uthole imiphumela ephezulu ngaphandle kokuyekethisa ezempilo, kunconywa ukuthi ubonane nodokotela onolwazi ngokudla.

Ukomisa umzimba wamantombazane emakhaya

Amantombazane amaningi ezwile ngokomisa umzimba ekhaya, kepha-ke, akuwona wonke umuntu oqondayo ukuthi le nqubo yokwehlisa isisindo imeleni.

Ukomisa umzimba kuncishisiwe ekushiseni okusheshayo nangokuphumelelayo kwesisindo samafutha. Le ndlela yokwehlisa isisindo incanyelwa ngabakhi bomzimba abangochwepheshe ngesikhathi sokulungiselela umncintiswano.

Ngokusho kochwepheshe, akufanele uthande ngale ndlela, ngoba ukomisa imisipha ngokuhamba okubukhali kwamafutha emzimbeni womuntu wesifazane ongakulungele ukucindezeleka okukhulu, okuvame ukuholela emiphumeleni engathandeki.

Ukomisa umzimba kuyisigaba sokugcina sokudla okukhethekile, imiphumela yayo okumele isekelwe ukuqeqeshwa ngamandla, inkambiso elungisiwe yansuku zonke kanye nokudla okufanele.

Uhlelo lokuqeqesha amantombazane

Entombazaneni ngayinye, uhlelo lokuqeqeshwa lokomisa umzimba lungolomuntu ngamunye. Izincomo zijwayelekile ngokwemvelo.

Wonke amaqembu emisipha kufanele abambe iqhaza ekuqeqesheni amandla. Uma lokhu kungenziwanga, umzimba uzobheka isisindo semisipha "njengomthwalo ongadingekile" bese usiqeda.

• Ochwepheshe beluleka ngokuhlanganisa ukuzivocavoca ne-aerobics. Ukuqeqeshwa kwe-Aerobic kuphelelisa ukuqeqeshwa kwamandla. Ngasikhathi sinye, akufanele weqise. I-aerobics ishisa amanoni, kepha ngesikhathi somiswa, umzimba awunazo izakhamzimba, ngakho inqubo yokushisa imisipha ingaqala.
• Akunasethi yokuzivocavoca yendawo yonke. Umqeqeshi ochwepheshe kuphela ongathola inketho ekahle. Lapho ukomiswa komzimba kwenziwa ekhaya, izinguquko emzimbeni kufanele ziqashwe njalo. Uma kuvela i-skew encane, uhlelo kufanele lulungiswe ngokushesha.
• Ekuzivocavoca kwakho kwasekhaya, faka amasethi ambalwa wokuphindaphinda okuyishumi entanjeni.
• Ukugijima epaki ukwengeza okuhle emsebenzini wakho omkhulu. Qalisa imizuzu engama-30. Ukugijima kuzokhipha imilenze yakho futhi kuqede amafutha.
• Ezinye izindlela zokugijima - ukuhamba, ukubhukuda, imidlalo yeqembu: ibhola, i-basketball, i-volleyball.
• Ngokusho kombono owamukelwa ngokuvamile, umuntu ushisa amandla amaningi ekuseni kunasemini noma kusihlwa.

Ukuze ukomiswa kwekhaya kusebenze kahle, sekela ukusebenzisa kwakho ukudla okunomsoco ofanele.

Ividiyo yohlelo lokuqeqesha

Ukudla namamenyu wamantombazane

Isikhathi sesifikile sokukhuluma ngokudla okunomsoco lapho womisa umzimba wesifazane. Ukudla nemenyu ngalesi sikhathi kufaka ukudla okunothe kwamaprotheni okusiza ukukhulisa imisipha.

1. Faka isifuba senkukhu, inhlanzi epholile, amaqanda, ubisi kanye ne-cottage shizi ekudleni. Pheka inkukhu ngaphandle kwesikhumba, bese ubilisa amaqanda.
2. Ngesikhathi sokomisa, ungafaki inyama ebhemayo, ukudla okunamafutha nokuthosiwe, ukudla okusemathinini namakhukhamba.
3. Lapho womisa umzimba, kungcono ukufuthisa noma ukubilisa ukudla. Kufanele uthembele kwimifino nemifino ecebile nge-fiber.
4. Inani lokudla okungenani eziyisishiyagalombili, ngemuva kwamahora amabili.
5. Dala ishadi lekhalori.
6. Dela amaswidi. Khipha amakhukhi, amaswidi, imikhiqizo kafulawa, izimpahla ezibhakiwe nezinongo ekudleni. Ungafaka inani elilinganisiwe lesithelo.
7. Phuza amalitha amathathu ketshezi ngosuku. Gwema ikhofi ngoba ikhipha amanzi emzimbeni. Kunalokho, ngikweluleka ukuthi uphuze itiye eliluhlaza.

Ngesikhathi sokudla, akuvunyelwe ukuhlela izinsuku zokuzila. Kanye ngesonto, ungadla noma yini ngokulinganisela. Lokhu kuzohlinzeka ukukhululeka ngokwengqondo futhi kugcine umbuso. Amantombazane anamandla afiselekayo enza ngaphandle kwawo futhi athole imiphumela emihle.

Ubuqili bokushiswa kwamafutha nokudla kwamantombazane kuxoxwa ngakho kuvidiyo

Masihlukanise ukomisa umzimba kwamantombazane ngezigaba ezi-3. Uma ulandela imiyalo, konke kuzosebenza nakanjani, futhi impendulo yomzimba kuzinguquko ngeke isabonakala.

• Esigabeni sokuqala, faka ukudla okune-carbohydrate, imifino nokudla okubilisiwe ekudleni. Ngemuva kwezinsuku ezimbalwa, qala ushintsho olubushelelezi luye kumaprotheni. Yidla ngezingxenyana ezincane.
• Ngemuva kwezinsuku eziyi-15 ungazitotosa ngamaswidi amancane, okujwayela ushukela wegazi. Ekuseni, yidla ama-carbohydrate, kowesibili - amaprotheni. Pheka ngamafutha omnqumo noma e-linseed.
• Isigaba sesithathu sokomisa umzimba sinzima kakhulu. Nciphisa ukungenisa amaprotheni ku-5% wesisindo somzimba, kanye nokudla kwansuku zonke kwama-carbohydrate kuma-gramu angama-80. Yengeza ukudla ngokuzivocavoca umzimba. Shwiba amahlombe akho, vula izingalo zakho, uqeqeshe imilenze yakho futhi unake ukuthuthukiswa kwamanye amaqembu emisipha.

Isikhathi salezi zigaba asidluli izinyanga ezintathu. Ngalesi sikhathi, ungalahlekelwa kalula ngama-7 kilogram.

Ngaphambi kokuqala inqubo, kufanele uthintane nomqeqeshi oqeqeshiwe kanye nochwepheshe bezokudla ukuze enze uhlelo lokuqeqeshwa futhi enze ukudla okudlayo kubhekwe izici zomzimba.

Sengiphetha, ngizokwengeza ukuthi kumuntu olandela ngokuqinile lezi zincomo, izicubu ze-adipose zihamba ngokushesha ngokwanele. Kepha isilinganiso esinciphile sokulahleka kwesisindo asamukeleki, ngakho-ke ukwehla kwesisindo kudinga ukulawulwa. Umzimba wentombazane akufanele ulahlekelwe ngaphezu kwamagremu angama-200 wesisindo ngosuku. Ngejubane eliphakeme, ungashayela umzimba ube sesimweni sokucindezeleka okukhulu, ngenxa yalokho, uzoqala ukugcina amafutha.

Izicubu ze-Adipose zikhona emzimbeni womuntu. Owesifazane, inkomba encane ingu-12% wesisindo somzimba. Ngomzimba wezemidlalo, ama-akhawunti anamafutha afinyelela ku-10%.