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Uma umatasa udweba i-abs yakho ngama-twists, ama-crunches kanye ne-static hold yokwakha imisipha eqinile ngaphandle kokugxila ekudleni kwe-abs, khona-ke mancane kakhulu amathuba okufinyelela umgomo wakho. Ukufeza ukubukeka okuchezulisiwe kanye ne-washboard, udinga futhi ukulandela indlela efanele yokudla. Ake sibone ukuthi yini i-abs diet.
Kuyini Ukudla Kwe-Abs?
Inhloso enkulu yokudla kwe-abs ukucaba isisu sakho kukwenze wehlise isisindo. Ukudla kwe-abs kwakhiwe ngokudla okugcwele okunezakhi eziyi-12 okucatshangwa ukuthi kunikeza wonke amavithamini, amaminerali kanye nefayibha okudingeka umzimba wakho uphile. Kuyasiza futhi ekwakheni imisipha emincane futhi kushe amanoni omzimba.
Ukwenza izinqumo ezinempilo kuyisinyathelo sokuqala sokwakha i-abs edabukile kodwa, ngasikhathi sinye, ukudla kwakho ikhalori kufanele kube kuphuzu. Ngakho-ke, ukulandela imihlahlandlela ethile ye-ABS yokudla kuzokuvumela ukuthi uzuze i-abs eklebhuliwe futhi kukwenze wehlise isisindo.
Funda ukuze wazi imihlahlandlela yokudla kwabesilisa nabesifazane.
1. Yidla izidlo ezinhlanu noma eziyisithupha ngosuku
Kunabantu abaningi abasadla ukudla okubili kuya kwemithathu nsuku zonke futhi imvamisa bagcina bengadli lutho amahora. Lokhu ngokuqinisekile kungakwenza ulahlekelwe isisindo namafutha kodwa, awukwazi ukuqeqesha umzimba wakho ekushiseni amafutha ngempumelelo okubalulekile ekuphatheni isisindo.
Ukudla ukudla okunempilo noma ukudla okulula njalo emahoreni amathathu usuku lonke kuzoqinisa amazinga kashukela egazini lakho, kunikeze izakhamzimba ezanele emzimbeni futhi kusize ekulawuleni izifiso zokudla ezingafuneki zamaswidi namafutha. Lokhu kuzoholela kwisitoreji esiningi se-glycogen ezicutshini zesibindi nezicubu.
Ukubukeka unciphile futhi wakhe i-abs yakho eklebhuliwe, udinga ukudla kaningi futhi uhlelo lungaba into efana nale:
Ukudla kwasekuseni - 8 am
Isnack - 11 am
Isidlo sasemini - 1 pm
Isithwathwa - 4 pm
Isidlo sakusihlwa - 6 pm
Isidlo - 8 pm
2. Ungahlali Ulambile
Ngesikhathi umzimba womuntu ukhombisa ukuthi udinga izakhi zomzimba, ubuyobe usuvele uphucwe wona. Ukugwema lokhu, yidla ngaphambi kokuba indlala ihlasele umzimba wakho. Ungaba nengilazi ye-protein shake ne-banana noma i-protein bar enoshukela omncane.
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3. Misa Ukubalwa Kwekhalori
Musa ukubala amakhalori akho ngoba azokwenza ulahlekelwe ukugxila kanye nogqozi. Ngokocwaningo olwenziwe nguMnyango wezoLimo e-US, abesilisa babuzwa ukuthi badlani futhi bayihlola ngokweqiniso. Kuvele ukuthi abesilisa abaneminyaka esukela kwengama-25 kuya kwengama-50 babedla kabili amafutha, okusanhlamvu namaswidi abalinganisela ngawo.
Ngakho-ke, uma udla ukudla okuyisithupha okunokulinganisela nsuku zonke, uzokwazi ukulawula izingxenye zakho ngefayibha namaprotheni.
4. Nciphisa Ukudla Kotshwala
Iziphuzo ezidakayo zengeza amakhalori emzimbeni wakho ongafuni uma ulandela i-abs diet. Lawa makhalori otshwala angama-calories angenalutho azokwenza ukuthi udle kakhulu futhi akhuthaze umzimba wakho ukuthi ushise amafutha amancane. Ngakho-ke, ngandlela thile, kuholela ekugcineni kwamafutha emzimbeni.
5. Yenza Lezi Superfoods Ukudla Kwakho Okuyisisekelo
Ukudla kwe-abs kuzokuvumela ukuthi ugxile ezinhlotsheni ezimbalwa zokudla ukuhlangabezana nezidingo zakho eziyinhloko zokudla okunempilo. Lokhu kudla kufaka phakathi amantongomane, ubhontshisi nemidumba, imifino eluhlaza, imikhiqizo yobisi, i-oatmeal esheshayo, amaqanda, inyama epholile, ibhotela lamantongomane, uwoyela womnqumo, izinkwa zokudla okusanhlamvu namabele, i-whey powder namajikijolo. Ukufaka lokhu kudla okuphezulu ekudleni kwakho kuzokwanelisa izifiso zakho nokunambitheka okufihlekile.
6. Amandla Onke Ukudla Ngamaphrotheni
Kufanele udle amaprotheni amangaki ngosuku? Umuntu osebenzayo futhi oziqeqesha njalo udinga u-0.8-1 g wamaprotheni ngephawundi yesisindo somzimba esanele ukuthola imisipha nokulahlekelwa ngamafutha. Futhi, amaprotheni akhulisa isilinganiso sakho semethabolic. Ngakho-ke, faka ukudla okunothe ngamaprotheni njengenkukhu, i-turkey namaqanda abamhlophe ekudleni kwakho. Futhi abadla imifino abalandela i-abs diet kufanele bafake ukudla kwamaprotheni njengelayisi elinsundu, i-cottage shizi, i-soy, ubhontshisi nemidumba.
7. Phuza ama-Smoothies njalo
Cabanga ukwenza ama-smoothies akho nge-superfoods yokudla kwe-abs. Lawa ma-smoothies angasebenza njengokufaka esikhundleni sokudla nanjengesidlo esinomsoco futhi. Ukwenza ama-smoothies kuzokongela isikhathi sakho, kukugcwalise ngenxa yokuba khona kwe-fiber futhi yebo, kuzophinda kusuthise izifiso zakho ezimnandi uma uhlanganisa amajikijolo noma ibhotela lamantongomane ndawonye.
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8. Yidla Amakhabhohayidrethi Ayinkimbinkimbi
Yandisa ama-carbohydrate anzima kusuka ekudleni okufana namazambane, i-pasta, irayisi elinsundu nemifino. Njengomthetho, akufanele udle ngaphezu kuka-2 kuya ku-3 g wama-carbohydrate ngephawundi yesisindo somzimba.
Futhi, kubalulekile ukuhlukanisa inani elilinganayo lama-carbs ekudleni kwakho konke.
9. Phuza Inala Yamanzi
Amanzi abalulekile ekwenziweni komzimba kwama-carbohydrate namaprotheni. Uma umzimba wakho ungafakwanga amanzi imizamo yakho yokuziqeqesha iyoba yinkinga. Ngokusho kwephephabhuku iPhysology of Sport and Exercise, umzimba awukwazi ukuletha ama-amino acid ezicutshini zemisipha ngaphandle kwamanzi anele.
Ngakho-ke, ungalindi uze womile ngoba lokhu kuyisibonakaliso sokuthi umzimba wakho awunamanzi.
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Yabelana ngale ndatshana!
