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Ikhaya Ezempilo Ukudla okufanelekile Ukudla Ukufaneleka oi-Lekhaka Ngu UChandrayee Sen ngoJanuwari 8, 2018

Kuyabonakala ukuthi iningi labantu namuhla ligijima ngemuva kokuncipha ukuze lithole ukwakheka komzimba olifunayo. Kunezindatshana eziningi zokuthi unganciphisa kanjani isisindo, ukuthi yikuphi ukudla ongakudla, ngisho nabagxeki bokudla kanye nezazi zokudla zibamba iqhaza elikhulu ekusizeni abantu ukuthi balwe nokukhuluphala.

Kodwa abanye abantu bayizacile ukuba babukeke bebahle. Bobabili abesilisa nabesifazane abakhuluphele banamahloni okuphumela obala emphakathini. Abantu abanjalo banomuzwa wokuthi abasoze bakhethelwa ukuzivocavoca umzimba ngenxa yesisindo sabo.

Ngaphansi kwezimo ezinjalo, kubalulekile ukuthi abantu abazacile baphuze 'izidlo eziyisithupha ngosuku' nazo zonke izakhamzimba ezibalulekile. Ukuphuza kuphela amaprotheni Shake noma amandla booster ngeke kusize ekutholeni isisindo.

Ukudla okufanele nenani elanele nakho kuyadingeka. Ngakho-ke lungiselela ishadi lokudla eliqukethe ukudla okungu-6 ngosuku lokuzuza isisindo.

Qaphela: Njengokulahlekelwa isisindo, ukuthola isisindo kudla isikhathi esifanayo. Ngeke kwenzeke ngobusuku obubodwa. Ngakho-ke, umuntu udinga ukuzigcina ekhuthazeka ukuthatha le nqubo ende futhi alandele indlela yokuthola isisindo njalo ukuze abone inzuzo ephumelelayo ngokuhamba kwesikhathi.

Njengoba kunikezwe ngezansi ezinye zezinto okufanele zifakwe enkambisweni yakho yansuku zonke yokuthola isisindo.

Ishadi Lezidlo Eziyisithupha Lokuzuza Isisindo

Nalu uhlu lwezinto ezithile kanye nezikhathi, ezingakusiza ekutholeni isisindo.

• Vuka ekuseni uphuze itiye noma ikhofi noshukela nobisi olunamafutha agcwele ngaphambi kokudla kwasekuseni phakathi kuka-7-8 ekuseni.

• Yidla isidlo sakho sasekuseni phakathi kuka-8-9 AM. Ngokudla kwasekuseni okunempilo, ungaba nezicucu ezimbili zesinkwa sokudla okusanhlamvu esiningi nebhotela noma ushizi kanye neqanda elibilisiwe, nejusi yezithelo. Ungaba nesitsha sama-oats, okusanhlamvu, noma ama-cornflakes, noma ube ne-upma, poha, noma i-daliya khichdi njengokuthanda kwakho. Abanye abantu bangaphinde bagcwalise i-paratha noma i-chapatti ngesitsha semifino (okuncane okubabayo nokunamafutha).

• Ngokudla kwakho okulula kwaphakathi kwamabili phakathi kuka-10-11 ekuseni, ungaba nengilazi yobisi olunamafutha agcwele noma isiphuzo sempilo njenge-whey protein.

• Yidla isidlo sakho sasemini phakathi kuka-12.30-1.30 PM. Esidlweni sakho sasemini, ungaba nama-chapati amabili ngesitsha esincane selayisi noma ube nenani elanele lawo. Faka ama-pulses njenganoma iyiphi i-dal oyikhethayo, kanye ne-curry yemifino. Ungangeza izingcezu ezimbili zenkukhu ebilisiwe, iqanda, inhlanzi, noma ifasitelana, njengokukhetha kwakho.

Yiba nesaladi elanele elihlanganisa utamatisi, iklabishi, ikhukhamba, izaqathe, njll. Okokugcina, engeza isitsha seyogathi esidlweni sakho.

• Ukudla okulula kwantambama kungafaka isemishi lesitshalo semifino nenani eliphakeme loshizi noma imayonnaise, noma ube nesitsha sesobho semifino noma senkukhu phakathi kuka-5.30-6.30 PM.

• Yiba nesidlo sakusihlwa phakathi kuka-8.30-9.30 PM. Imenyu yesidlo sakho sakusihlwa ingafana nesidlo sasemini, kepha kungcono ukugwema irayisi ebusuku. Ungaba ne-burger, i-pizza, noma i-pasta ngezikhathi ezithile ngesidlo sakusihlwa.

• Ngaphambi kokulala, phuza ingilazi yobisi phakathi kuka-10: 30-11 PM.

Ngakho-ke, lezi yizinyathelo ezimbalwa ongathola ngazo isisindo somzimba esingahle sibe khona. Kepha khumbula ukuthi ngaphandle kwalokhu, umzimba wakho udinga nenani elanele lokulala.

Zama ukukhulula ingqondo yakho, ususe ukucindezeleka nokukhathazeka, bese ulandela 'uhlelo lokudla lokudla okungu-6' ukuze uthole isimo somzimba osifunayo.

1. Faka ama-calories ekudleni kwakho

Ukuze uzuze isisindo, kubalulekile ukusebenzisa ukudla okuqukethe inani eliphakeme lama-calories. Kuyalulekwa ukuthi inani elincane lama-khalori angama-250 ngosuku liyadingeka ukuthola isisindo. Ngalokhu, udinga ukudla inani elanele lenyama, ama-pulse, izithelo ezomile, isinkwa, okusanhlamvu, amantongomane nelayisi.

Kubalulekile ukuthi ube nokudla okunempilo kodwa ungafaki i-cholesterol emzimbeni. Ngakho-ke, udinga inani elanele lemifino eluhlaza njengesipinashi, ithanga, i-broccoli, isanqante, iklabishi, ubhontshisi nesitshalo seqanda.

Faka inani elanele lamafutha omnqumo kusaladi yakho eluhlaza. Ungangeza ngisho nenyama ebomvu ebomvu kodwa ngenani elilinganiselwe. Ngaphandle kwalokho, yiba nemikhiqizo yobisi enekhalori ephezulu ekudleni kwakho okuvamile.

2. Khulisa Inani Lezidlo

Ukuze uzuze isisindo esifanele, kubalulekile ukuthi umuntu adle izikhathi eziyisithupha ngosuku. Kufanele adle kakhulu kathathu ngebhulakufesi, isidlo sasemini, kanye nesidlo sakusihlwa, kanye nokudla okuncane oku-3 okuncane.

Ngokuqala kosuku, isiqubulo sakho kufanele kube ukudla ukudla okunempilo kepha okunempilo okunama-khalori aphezulu, ukuze unikeze ukuzuza kwesisindo. Ngalokhu, ungaqala usuku lwakho ngesinkwa esithosiwe nebhotela noma ushizi, kanye nesitsha sikakolweni nezithelo / ijusi yezithelo.

Ukuze uthole ukudla okulula kwasekuseni, ungaba nesemishi elinoshizi nemifino, noma isaladi enama-kilojoule amaningi anenyama ebomvu, noma amantongomane. Ngisho engeza ezinye izingwadule ezifana no-ayisikhilimu ekudleni kwakho.

Kanye ngesikhashana, ungaba ne-pizza, ama-burger, amakhekhe, noma amaqebelengwane okunambitha ama-buds wakho wokunambitha. Ukusetshenziswa njalo kokudla kusiza ukugcina amandla omzimba wakho futhi kugweme nokugcina amafutha.

3. Amaprotheni aphezulu kanye nama-calories

Lapho umuntu ebheke phambili ekutholeni isisindo esikhulu somzimba, udinga ukuba nokudla okuqukethe inani eliphakeme lamaprotheni kanye nama-calories. Ngalokhu, udinga ukufaka ama-pulses, inkukhu, iqanda, inyama, inhlanzi, inyama enciphile, nemikhiqizo yobisi ekudleni kwakhe.

Ungaba nezinhlanzi ezinjenge-mackerel ne-tuna yokuthola isisindo. Ukuba nenani elanele lamaprotheni kuzosebenza njengesisekelo semisipha yakho. Udinga ukukhumbula ukubukeka ulungile hhayi ukhuluphele.

4. Amafutha Anempilo

Uma ucabanga ukuthola isisindo, kuhle ukuthi ube nokudla okunamafutha kodwa ungakwenzi ngokweqile. Udinga ukudla amanoni amahle abangela ukukhula kwemisipha, ayiqinise, futhi andise ukukhiqizwa kwe-testosterone.

Ukudla okuqukethe amafutha njenge-salmon, amantongomane, uwoyela we-flaxseed, ama-veggies aluhlaza, uwoyela we-avocado, njll, nakho kuyasiza ekwandiseni isilinganiso sakho semethabolic. Futhi kungumthombo omuhle we-omega-3 kanye ne-omega-6 fatty acids.

5. Izithasiselo Zokuzuza Isisindo

Ngaphandle kokudla okungu-6 ngosuku okuqukethe inani eliphakeme lekhalori namaprotheni, ungafaka nezithasiselo zokuzuza isisindo ekudleni kwakho. Enye ye-supplement enjalo 'ye-protein' itholakala kabanzi emakethe njengomkhiqizo wokuthola isisindo. Udinga ukufaka inani elanele lamaprotheni we-whey engilazini yobisi olugcwele ukhilimu futhi ube nawo nsuku zonke ukuze uthole imiphumela engcono.

Ngaphandle kokudla ukudla okunempilo okunempilo, ungaphinda wenze i-yoga nokuzivocavoca umzimba ukuthola isisindo. I-Yoga indlela yekhulu leminyaka enezinzuzo eziningana zezempilo emzimbeni wethu. Ukuze uzuze isisindo ngosizo lwe-yoga, udinga ukwenza iSarvangasana yokujwayeza isisindo ngokuya ngeminyaka nobude bakho.

Ungenza iPawanmuktasana ngokunciphisa izinkinga zesisu nokwandisa isifiso sokudla. Ngaphandle kwalokhu, iVajrasana iyasiza ekutholeni imisipha.

Ukuzivocavoca nakho kuyasiza ekusizeni ukuthi ukhuluphale. Basiza ekwengezeni isisindo futhi behlephula amanoni omzimba agciniwe. Ngalokhu, ungacindezelwa umlenze, ama-curls engalo, ama-crunches anesisindo, ukukhuphuka ohlangothini, nokunye okuningi.