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Abantu abakhuluphele njalo bakuthola kunzima ukukhuluphala, ikakhulukazi labo abadla imifino kuphela. Umuntu akakwazi ukuthola isisindo ngokudla inkukhu, inhlanzi nokunye ukudla okungeyona imifino. Izisekelo zokuzuza isisindo ziyefana, udinga ukudla amakhalori amaningi kunokuba ushise ukuze ubeke isisindo.
Ukudla kwemifino ukuzuza kwesisindo kufaka inani elifanele lamaprotheni kusuka ekudleni okutshalwe ezitshalweni njengobhontshisi omisiwe, uphizi, okusanhlamvu, imbewu, amantongomane nemifino.
Inqubo yokuthola isisindo ingathatha isikhathi. Kepha ukubekezela kuyisihluthulelo sokuthola inhloso yokuthola isisindo esisebenzayo.
Ukwandisa Ukudla Kwekhalori Ngokuzuza Isisindo
Kufanele usebenzise malini ekudleni kwakho kwesisindo ngokuphelele kuncike ekutheni mangaki amakhalori owadingayo ukuze ugcine isisindo. Isibonelo, owesifazane oneminyaka engama-37 ubudala, unesisindo esingamakhilogremu ayi-150 futhi uphila impilo enesizotha edinga amakholori azungeze ama-2450 ukugcina isisindo sakhe.
Ukuze azuze isisindo, angadla ama-calories ayi-2700 noma ama-calories angama-2950 ukuze athole uhhafu wepondo no-1 wephawundi, ngokulandelana.
Yidla Imifino Ecebile Ngaphezulu Ngamaphrotheni Ukuze Uzuze Isisindo
Ukuthola isisindo ngesisindo esinempilo esinempilo, kufaka phakathi imisipha kudinga ukudla ukudla okuneprotheni ephezulu. Faka ama-pulses ekudleni kwakho, ngoba ayimithombo ecebile yamaprotheni asekelwe ezitshalweni.
Inkomishi yamantongomane noma udali inikezela ngamagremu ayi-18 no-15 wamaprotheni enkomishini ngayinye. Izipuni ezimbili zebhotela lamantongomane nenkomishi yequinoa zine-8 gram yamaprotheni.
Ukudla okususelwa ezitshalweni kuqukethe ama-amino acid, adingekayo ukuthola isisindo. Bhanqa ukudla okusanhlamvu okuphelele njengesinkwa sikakolweni sonke nembewu noma imidumba, amantongomane anezimbali noma ummbila onemidumba ukuthola ama-amino acid owadingayo.
Futhi, inkomishi yobisi izothuthukisa ukudla kwakho kwamaprotheni ngamagremu ayi-8. Iqanda elilodwa elikhulu lizohlinzeka ngamagremu ayi-6 wamaprotheni. I-yogurt yamaGrikhi noshizi wekotishi nazo ziqukethe amaprotheni asezingeni eliphakeme.
Amafutha Anempilo Okuzuza Isisindo
Faka i-omega-3 fatty acids ekudleni kwakho. Sebenzisa imbewu yefilakisi, imbewu ye-chia, ama-walnuts, njll., Ukuthola inzuzo enempilo.
Uhlelo Lokudla Lwe-Vegetarian Weight Gain
- Qala usuku lwakho nge-omelette eneqanda ephezulu eneprotheni, enikezwe ngendishi ye-chia pudding.
- Ukuze uthole isidlo sasemini sasekuseni, yidla ama-alimondi.
- Ngesidlo sasemini, isaladi lommbila nemifino oyithandayo.
- Ukudla kwakusihlwa, isitsha se-quinoa, inkomishi yemifino eyosiwe, nesaladi eseceleni.
Ukuze uthole ama-calories angeziwe, phaka ukudla kwakho ngenkomishi yobisi lwenkomo noma ubisi lwe-soy.
Ukudla Okudliwayo Ukuze Uzuze Isisindo
- Izithelo nemifino
- Ubhontshisi, udali nokunye ukudla kwamaprotheni
- Ubisi olugcwele ukhilimu
- Amafutha anempilo namafutha
- Izinhlamvu
- Uphudingi onempilo
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabasondelene nawe.
