Ungawakha Kanjani Umzimba NjengoKim Kardashian Ngokudla KwamaNdiya?

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UKim Kardashian West, inkanyezi eyaziwayo futhi ongumama wezingane ezintathu usanda kwabelana ngamafuphi ngombuso wakhe wokuzivocavoca ekhasini lakhe le-Instagram. Ngemuva kokulinganisa cishe ama-140 lbs, uKim Kardashian wehlele kuma-116 lbs. Imilenze yakhe enethoni nomzimba ongaphezulu yilokho wonke umuntu wesifazane akufisela kona. Ulandela ukudla okwakha umzimba, lapho uthwala khona inani elikhulu lesisindo futhi unamazinga aphansi amafutha omzimba. Igcizelela ekudleni okunothe amaprotheni nama-carbohydrate ayinkimbinkimbi.

Ngenkathi abesilisa nabesifazane abaningi baseNdiya befisa ukuba nomzimba ofana nosaziwayo baseHollywood, indlela yokudla osaziwayo abayilandelayo ingahle ingasebenzi ngenxa yokungatholakali kokudla okuthile. Kodwa-ke, kubalulekile ukuqonda ukuthi ungawakha umzimba wakho ngokudla okutholakala eNdiya, inqobo nje uma uqonda okuqukethwe kwamaprotheni kanye ne-carbohydrate ekudleni kwaseNdiya. Lo mbhalo uzokhuluma ngokudla kwamaNdiya ekwakheni umzimba.

Ukudla okwakha umzimba kwakha ama-calories ayi-1,500 kuye kwangama-3,000 nsuku zonke kwabesifazane nama-calories ayi-2 500 kuya kwangama-5 500 ngosuku kwabesilisa. Ukudla ikhalori kuxhomeke ngokuphelele kuzinhlobo namazinga okuvivinya umzimba. Uma ubheka ukwakha imisipha futhi ulahle amafutha omzimba, bheka ukudla okungcono kakhulu kwamaNdiya okwakha umzimba.

Ukudla sizokuhlukanisa ngezigaba ezimbili - ukudla okungadli imifino nokudla kwemifino yokwakha umzimba.

Ukudla KwamaNdiya Okungeyona imifino Okwakha Umzimba

Ukudla okungeyona imifino kudlala indima enkulu ekwakheni imisipha ngokwemvelo njengoba icebile kokuqukethwe kwamaprotheni. Nakhu ukudla okungeyona imifino okusetshenziselwa ukwakha imisipha.

1. Amaqanda

Amaqanda angukudla okuyisisekelo kuhlelo lokudla lomakhi womzimba. Iqanda elilodwa elikhulu elibilisiwe line-6 ​​g yamaprotheni. Amaqanda amhlophe yimithombo emihle kakhulu yamaprotheni enawo wonke ama-amino acid ayi-9 adingekayo emzimbeni wakho. Ibuye icebile nge-choline, isakhi esibalulekile esidingekayo ekulawuleni imisipha. Izikhupha zamaqanda ziwumthombo omuhle wamafutha futhi, ziyasiza ekutholeni imisipha futhi. Uma ufuna ukudla amaqanda njengokudla kokwakha umzimba, ngakho-ke kungcono ukusebenzisa amaqanda abilisiwe. Yidla okungenani amaqanda ayi-10-15 ngosuku.

2. Inyama ebomvu

Inyama ebomvu enamafutha kancane iyinto esemqoka ekudleni kokwakha imisipha. Inyama ebomvu iqukethe uvithamini B3 noma i-niacin eboniswe ukuthi ikhulisa imithambo yegazi futhi inyuse i-cholesterol enhle. Ngaphezu kwalokho, inyama ebomvu iqukethe wonke ama-amino acid adingwa ngumzimba ekwakheni imisipha nezicubu ezixhuma. I-3 oz (85 g) yenkomo yenkomo iqukethe i-19.7 g yamaprotheni, i-100 g yokuphaka ingulube eyosiwe inikeza ama-9 g wamafutha, ama-calories ayi-199 no-27.6 g wamaprotheni.

3. Inyama yenkalankala

Inyama yeCrab idliwa kakhulu ngabakhi bomzimba ukuthola imisipha. Inyama yeCrab ingukudla okuphelele kwempilo yethambo, iyinqolobane enezinki namaminerali abalulekile njenge-calcium, i-potassium ne-magnesium ekhuthaza amandla emisipha nokuzivikela komzimba. Njalo u-100 g wenyama yenkalankala uqukethe u-18.1 g wamaprotheni.

4. Inkukhu

Uma uthanda ukudla inkukhu, ungahle uzibuze ukuthi ingakanani inkukhu ongayidla ngosuku ukukhulisa isisindo somzimba. Yebo, u-400 kuya ku-500 g webele lezinkukhu elingenasikhumba kwanele uma uncike ngokuphelele enkukhu ukuthola amaprotheni. Kepha, uma ufaka eminye imithombo yamaprotheni ekudleni kwakho kokwakha umzimba, ama-300 g wenkukhu yinani elifanelekile ongalidla. Inkukhu ingeza isisindo somzimba esinciphile emzimbeni. 172 g webele lenkukhu elingenasikhumba, eliphekiwe liqukethe ama-54 g wamaprotheni.

5. Oysters

Ama-oysters nawo angukudla okwakha imisipha, adliwe ngabaphakamisa izinsimbi nabakhi bomzimba ngokufanayo. Ziqukethe i-zinc, i-magnesium namanye amaminerali abalulekile adingekayo kumaprotheni synthesis, okwenza ama-oysters abe ukudla okuphezulu kokukhula kwemisipha.

I-100 g yama-oysters aphekiwe angaphezulu kuka-20 g wamaprotheni anama-5 g kuphela wamafutha.

6. Isibindi senkukhu

Inkukhu yesibindi inamaprotheni amaningi aqukethe cishe i-7 g ku-ounce elilodwa (28.3 g) ekhonzayo. Ngeshwa, isibindi senkukhu sine-cholesterol eningi yingakho kufanele sidliwe ngokulinganisela. Ngaphandle kwalesi sibindi senkukhu kungumthombo omuhle we-zinc, i-thiamine, i-manganese, i-riboflavin, i-vitamin A, i-vitamin B6, i-folate, njll.

7. Salmon

I-Salmon ibhekwa njengokudla okuhle kokwakha umzimba ngoba inamaprotheni amaningi akha imisipha futhi ingumthombo omuhle kakhulu wamafutha anempilo yenhliziyo. Khetha i-salmon yasendle esikhundleni se-salmon epulazi njengoba iqukethe amazinga aphezulu obuthi. I-100 g ekhonza i-Salmon iqukethe u-19.84 g wamaprotheni.

Ukudla KwamaNdiya Kwemifino Okwakha Umzimba

Inkolelo ejwayelekile kunazo zonke abantu abanayo ukuthi amaprotheni atholakala ngobuningi kuphela ekudleni okungeyona imifino. Kepha, ukudla kwabantu abadla imifino kuphela kuyimithombo emihle yamaprotheni futhi kungaba yingxenye yokudla kwakho okwakha umzimba.

1. Ubhatata

Ubhatata unama-kilojoule amancane futhi ugcwele ama-carbohydrate azogcina amazinga akho wamandla ephezulu ngesikhathi sokuzivocavoca okunzima. Ziwumthombo ocebile we-fiber yokudla ebaluleke kakhulu ekulawuleni isifiso sokudla, ukushisa amafutha nokukhuthaza ukuzuza kwemisipha nempilo yemisipha. Yize ubhatata ungacebile ngamaprotheni, ungawathola njengokudla kwangaphambi kokuzivocavoca. Ukuphakelwa okungu-100 g kuqukethe i-1.6 g yamaprotheni.

2. Imikhiqizo yobisi nobisi

Ubisi lunamaprotheni amaningi anama-whey protein nama-casein protein akha amaphesenti angama-20 nama-80 amaphesenti wamaprotheni wonke, ngokulandelana. Amaprotheni we-Whey abhekwa njengesengezo esihle kakhulu samaprotheni ngabakhi bomzimba abaningi. Futhi i-casein inesilinganiso sokugayeka kancane esisiza ekugayeni amaprotheni we-whey.

Okuqukethwe okune-calcium emikhiqizweni yobisi kuthuthukisa ukulahleka kwamafutha ngenkathi kuqinisa amathambo akho ngaleyo ndlela kukusize ekwakheni umzimba wakho. Inkomishi eyodwa yobisi (244 g) iqukethe u-8 g wamaprotheni.

3. Quinoa

I-Quinoa ihamba phambili ohlwini ekudleni kwemifino yaseNdiya uma kukhulunywa ngokwakha umzimba. Iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile yingakho lokhu kudla okuphezulu kuthathwa njengokuhamba phambili ekukhuleni kwemisipha. I-Quinoa iphezulu kuma-carbohydrate ayinkimbinkimbi namaprotheni okwenza kube ngumhlinzeki wamandla ongaguquki ngesikhathi sokuzivocavoca okuyisidina.

Ucwaningo lubonisa ukuthi i-quinoa ikhuthaza ukuhlanganiswa kwe-IGF-1, i-hormone yokukhula ebalulekile ekukhuleni nasekuqineni kwesisindo somzimba. 1 inkomishi ye-quinoa ephekiwe (185 g) iqukethe u-8.14 g wamaprotheni.

4. Ubhontshisi nemidumba

Ubhontshisi nemidumba kunamaprotheni amaningi okwenza kube ukudla okufanelekile kokwakha umzimba. Ubhontshisi nemidumba kuthuthukisa ukuhamba kwamathumbu futhi kukhulise ukumelana ne-insulin okuthinta ukukhula kwemisipha ngokwandisa amandla omzimba okuthola izakhamzimba. I-100 g yokuphakelwa kukabhontshisi iqukethe i-21 g yamaprotheni. Imidumba efana nodali ine-9 g yamaprotheni ku-100 g.

5. Ushizi wekotishi

I-Cottage shizi noma i-paneer ithuthukisa isisindo somzimba esinciphile futhi iqukethe i-casein ekhuthaza ukwenyuka okuhamba kancane nokuqinile ezingeni lama-amino acid egazini. Cottage shizi kusiza ukuwohloka nokumuncwa kwezakhi ezisekela ukuzuza kwemisipha. I-100 g yokuphaka i-cottage shizi ine-11 g yamaprotheni.

6. Imbewu

Imbewu efana ne-flaxseeds, imbewu ye-sunflower, imbewu ye-sesame kanye nembewu ye-chia yimithombo ecebile yama-fatty acid abalulekile, amaprotheni kanye ne-fiber. Lawa mafutha acid asiza ekutholeni izicubu emuva kokuzivocavoca futhi anciphise ukuvuvukala. Isikhathi esihle sokudla imbewu yokwakha umzimba ukuthi ube nayo njengokudla okulula kokudla nokuthunyelwe. I-100 g yokuhlinzekwa kwembewu ye-chia iqukethe i-17 g yamaprotheni, i-100 g yamafilakisi iqukethe i-18 g yamaprotheni, i-100 g yezinhlamvu zesame nayo iqukethe i-18 g yamaprotheni kanti i-100 g yembewu ye-sunflower eyomile iqukethe i-21 g yamaprotheni.

7. Amantongomane

Amantongomane afana nama-alimondi namantongomane e-cashew agcwele amaprotheni, i-fiber namafutha anempilo akusiza ukuthi uthole imisipha. Isikhathi esihle sokudla amantongomane ekwakheni umzimba kunjengesidlwana sangemva kokuzivocavoca kanye nasekuseni ngobisi lwakho. I-100 g yama-alimondi aqukethe ama-21 g wamaprotheni kanti i-100 g yamantongomane e-cashew aqukethe i-18 g yamaprotheni.

Amathiphu Wokwakha Umzimba

• Kubalulekile ukuqonda imfuneko yakho yamaprotheni kanye ne-carbohydrate ngokwesisindo somzimba wakho ngaphambi kokuqala ukudla okwakha umzimba. Ngokuvamile, ama-kilojoule angama-2500 ngosuku anele ukwakha imisipha ungathola amafutha ngenkathi usakha imisipha kodwa, zama ukungakhathazeki ngakho uma usubhuquza.
• Gxila kuma-powerlifts afana ne-deadlift, i-barbell squats, i-barbell press press, i-barbell curl ne-dumbbell bench press, nokunye ukusebenza okuphakamisa isisindo ukwakha imisipha yakho nokushisa amanoni akho ngasikhathi sinye.
• Noma yiluphi uhlobo lokuzivocavoca kwe-cardio njengokuphotha, ukuhamba ngebhayisikili, ukugijima, ukubhukuda, ukugijima kwamagquma. Ukusetshenziswa okuyinhloko kokuqeqeshwa kwe-cardio kwabakhi bomzimba ukwandisa izindleko zabo zekhalori.
• Gwema ukusebenzisa ama-carbohydrate alula njengoshukela, nemikhiqizo elungisiwe. Khetha ama-carbohydrate anzima njengokusanhlamvu okuphelele, irayisi elibomvu noma elinsundu, i-oats, ibhali nokolweni ophukile.
• Amaphesenti ama-15 kuye kwangama-20 ama-calories ethu kufanele aqhamuke emafutheni aphilile njengamantongomane, imbewu, uwoyela wezinhlanzi, ukwatapheya, uwoyela womnqumo, uwoyela we-sunflower, u-oyili welayisi, njll
• I-Grapefruit, i-alfalfa nenhlanzi kuqukethe amanani aphezulu we-HMB (Hydroxy β-Methylbutyrate) - i-metabolite esebenzayo ye-leucine enciphisa ukuwohloka kwamaprotheni emisipha. Umzimba wenza i-HMB ngokwephula i-amino acid leucine ekhona ekudleni okunothe ngamaprotheni. I-HMB inyusa izinzuzo zokuvivinya umzimba.
• Lala ngokwanele ukuze unikeze umzimba wakho konke okudingayo ngemuva kwesimiso sokuzivocavoca esinzima.
• Abakhi bemisipha baseNdiya noma ngabe owesilisa noma owesifazane obambe iqhaza ekuzivocavoca ngokweqile nangokucophelela kufanele baphuze amanzi amaningi. Amanzi andisa amandla namandla emisipha yokuzivocavoca.

Yabelana ngale ndatshana!

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