Ukudla okuhlelekile kwesabelomali okwenziwe ngokudla okuphezulu
Ingabe ufuna ukwakha imisipha kodwa ucabange ukuthi ukudla okusemqoka okufinyelele kulo mgomo akufaneleki? Abaningi bethu bazizwa ngale ndlela futhi ngeshwa, baye basekela lesi siphetho ngolwazi olungalungile lokudla. Inkinga iningi lethu likholelwa ukuthi ama-protein amapulini amaningi namafutha amaningi ayadingeka ukuze kuzuze ukuxhuma.
Iqiniso liwukuthi singakwazi ukwakha imisipha ngokuqeqeshwa okusemzimbeni nokudla ukudla okunomsoco . Lokhu kungenziwa konke ngenkathi kunamathela kwisabelomali. Ukudla okunomsoco akukona nje kuphela kodwa kuzokusiza ukuba uzuze ukuzuza okunamandla. Akukho okudinga noma okubizayo okudingekayo, nje ukudla ngokufanele imigomo yakho yokufaneleka.
Amathiphu alandelayo ahambisana nesabelomali azokuqondisa ukuthi ungadla kanjani isidumbu osakhayo ngenkathi uhlala ethandweni ngokwezimali:
Yidla Ekhaya
Ukuphuma ngeke kube inketho lapho kusabelomali. Usuyomgomo wokulondoloza imali, ulahlekelwe amafutha bese uthola imisipha. Kuzoba yini okubaluleke kakhulu ukufunda ukuthenga ukudla okunomsoco okunomsoco nokupheka izinto. Amakhono okupheka azoba yimpumelelo yakho yempilo. Uzokwazisa ukulawula ukwazi ukuthi yini oyidlayo ukuze uzuze umzimba onomzimba onempilo.
Londoloza ubuntu obuthakathaka uma kuziwa ekuthengeni kokudla ukuze uthole amadili angcono kakhulu ekudleni okunempilo. Khumbula ukunamathela kwisabelomali sakho futhi umelane nesilingo sokulahleka ngisho nalapho abangane bebizela lokho okudliwayo.
Indlela Yokuthenga Ukuthengwa Kwemisipha Engathengi
Ukudla okungokwemvelo kuyindlela engcono kakhulu yokuhamba kepha akusi njalo njalo kubhajethi. Ukwenza okusemandleni akho ngenkathi ubheka ukuchitha kwakho yilokho okubalulekile kanye neqhinga elidingekile. Usengadla kahle futhi ufinyelele imigomo yokufaneleka usebenzisa ezinye izindlela. Ezinye izinketho okufanele uzicabangele zihlanganisa ukuthenga:
- Izikhwama ezinkulu zamabhontshisi omisiwe kanye nelayisi elimhlophe noma elimhlophe - lokhu kudla kunomphelo omude wokulala futhi kungalinganiswa futhi kuphekwe njengoba kudingeka. Ubhontshisi kanye nelayisi ndawonye ziqukethe zonke amino acid ukuze zenze amaprotheni ephelele adingekayo ekukhuleni kwemisipha.
- Izikhwama ezinkulu zamazambane namazambane amhlophe - umthombo omuhle kakhulu we-fibre, antioxidants, kanye nama-carbohydrate enempilo yokuzuza okunamandla.
- Izinkukhu ezigcwele kanye nomthombo wamaprotheni ophansi kakhulu owancibilika wenkomo kunama-inkukhu asezinqunyiwe noma i-steak. Ukusebenzisa inani elanele lamaprotheni kubalulekile ukulungisa nokwakha imisipha enesisindo.
- Imifino nezithelo ezivuthiwe - ezishibhile kunezinhlobonhlobo ezinhlobonhlobo kodwa kusengumthombo omuhle kakhulu wezakhi zomzimba ezibalulekile futhi kulula ukuzilungiselela.
Dala Imenyu Yezokuvakasha Ehlelekile
Umzimba udinga izakhi ezivela emaprotheni ahlanzekile, ama-carbohydrate amahle , namafutha enempilo ukuze aphile kahle. Ukwazi ukuthi isidingo somzimba siyisinyathelo sokuqala sokwakha imenyu ehambisana nesabelomali. Yakha imikhakha yokuthenga ukudla ngokuthola izitolo zokunciphisa ukudla, izindawo zokuthenga eziningi, ngisho neziqeshana zekhonsoni ukuze uthole imali eyengeziwe.
Izinto zokudla ezingokwenyama nezokwenziwe kuzoshibhile ekunciphiseni izidlo zokudla. Qhathanisa amanani futhi unciphise ukucindezeleka ngokuthola izitolo eziyintandokazi eyodwa noma ezimbili esitolo sokudla bese ulondoloza ezindleko zokuhamba.
Lungiselela isabelomali sokudla esikhathini esithile futhi ungalingwa izinto ezithinta umfutho. Lezi zivame ukucutshungulwa nokungahambi kahle. Khumbula imali ibalulekile, ukudla okunempilo kuyinto ebaluleke kakhulu, kanye nezinhloso zokuthola ubunzima obubucayi kubalulekile.
Ngabizi kodwa ngiphilile
Ukudla okulandelayo kuyinto eshibhile kepha imithombo enempilo enempilo ifinyelela imigomo yakho yokufaneleka: ubhontshisi, irayisi, inyama enomzimba odayiswayo, okungekho ukudla okunama-sodium ekheniwe, amaqanda, ibhotela le-peanut, i-oats, i-milk fat ephansi, nemifino nezithelo zonyaka .
Inkukhu ivame ukubiza kakhulu futhi ithengwe ekhaya. Ukuthenga isifuba sezinkukhu emathanjeni onesikhumba singacindezeleki kungabuye kube yindleko yokugcina imali. Ukubheka futhi ukukhanda inkukhu kungenzeka ekhishini kanye nengxenye ye-prep yakho yokudla.
Okufanayo kusebenza ekudleni okubomvu nokuthenga ukusika okukhulu ekudayiseni ukusika amanoni ekhaya. Yiba ngumthengisi wokuthenga futhi uthenge izinyama ezinomzimba ngamanani aphansi ngekhadi ngalinye. Lesi kuzoba yisikhathi sokuthenga ngobuningi futhi kufaka izingxenye.
Izinto zobisi ezifana nobisi olunamafutha aphansi, i-cottage shizi, ne-yogurt zingathengwa kwisitsha esikhulu esivamile eshibhile. Noma kunini ukupakisha usayizi ngamunye kufakiwe ucabange ngemali engaphezulu. Kuyabiza kakhulu ukuthenga isitsha esikhulu futhi uhlukanise ubungako bokukhonza ekhaya.
Thenga ku-Bulk
Ukuthenga ukudla okunempilo ngobuningi kuyindlela enhle yokugcina imali.
Ubhontshisi obomile bungathengwa esikhwameni esikhulu futhi kuphekwe ekhaya ngokulondoloza izindleko. Kodwa-ke, futhi kalula, izinhlobo ezisemathinini nazo zingathengwa ngendlela eshibhile ekunciphiseni izitolo zokudla kanye nezindawo zokudla eziningi. Hlola i-organic uma kungenzeka futhi okungenani uhle kakhulu ungenayo i-sodium.
Irayisi elibomvu elinomgqomo lingabizi futhi uma lihlangene nokukhonta ubhontshisi kudala amaprotheni aphelele kanye nokudla okuhle kwama-carbohydrate.
I-oatmeal enye ukudla okunomsoco we-carbohydrate kanye nentandokazi phakathi kwabazuzi obukhulu obukhulu. I-oats ayithengi, kulula ukupheka futhi ingaba nezithelo ngisho nokuxubaniswa nebhokisi le-peanut ukuze uthole ukudla.
I-tuna ekheniwe iyoba ngumsindisi wokuphila lapho uthenga ngetekisi. I-chunk light tuna emanzini kuyoba yiyona ndlela enhle kakhulu kanye nomthombo omuhle wamaprotheni . Ingaxubhaniswa nelayisi elibomvu, ligcotshwe ngezinongo, noma lidliwe ngqo kusuka ekhoneni.
Ibhotela le-peanut yiyona eshibhile kakhulu ye-nut-butters. Bheka konke ukuhlala kwemvelo kude nemikhiqizo egcwele ushukela e-hydrogenated. Ibhotela le-peanut yemvelo ngokuvamile linamafutha ebusweni, idinga ukuhlanganisa umkhiqizo kanye namafutha enempilo enhle kakhulu. Ukucwaninga kubonisa ibhotela le-peanut njenge-superfood eziphezulu ezihlobene nokuzuza okunamandla nokulahleka kwamafutha.
Amaqabunga ayabizi kakhulu ikakhulukazi uma athengwa ngobuningi futhi aphakathi kwamaprotheni aphezulu ahlanganiswe kalula emzimbeni. Amaqanda abamhlophe nama-oatmeal ngenye yezinto ezidumile ezithandwayo zokugaya izimboni embonini yempilo.
Kufanele Ngithenge Ukudla Okusemathinini?
Imifino nezithelo kungcono ukuthengwa kangcono, eshibhile ngenkathi, futhi isikhathi esihle kakhulu sokubeka imali. Noma kunjalo, ukuthenga okusha noma ngenkathi kungenzeka kungabi njalo noma kungabizi. Ukudla okusemathinini noma okufriziwe kungaba yindlela elandelayo enempilo.
Ukudla okusemathinini kubalulekile kakhulu kwesabelomali kodwa kunezinto ezimbalwa okufanele uzicabangele. Bheka izimpahla ezisemathinini ezicutshungulwa kancane, ezisezingeni eliphansi le-sodium kanye nama-preservatives. Izithelo kufanele zifakwe emajukwini azo engokwemvelo ngaphandle kokushukela okweziwe.
Bamba ngesikhathi sokudayiswa futhi ugcine i-pantry igcwele ukhethwa kokudla okusemathinini okunempilo. Ukwengeza uhlangothi lwemivuno ekhonjiwe ngokuhambisana nenyama ephekiwe ephekiwe kuyindlela enhle yokudla izakhi zomsoco ezibalulekile kanye nekhwalithi.
Ama-condiments ayadingeka
I-condiments ayithengi futhi indlela enhle kakhulu yokupaka ukudla okunempilo. I-mustard, isoso esishisayo, i-salsa, i-ground pepper, i-sinamoni, i-vanilla ekhishwayo kanye noshukela lomkhukhunathi wemvelo yizibonelo ezimbalwa ezinhle.
Amafutha omnqumo amancane omnqumo kanye neviniga ye- balsamic ye-saladi nemifino iyoba yinto esemqoka ekuthandeni kanye nesabelomali.
Gwema amafutha ahlanjululwe futhi agcweleyo afana nokugqoka okusawoti, i-margarine nanoma yikuphi usawoti ophezulu nokukhohlisa.
Ukudla Kwakho Kulungele Ukuya
Abantu abadala abakhuthele, abagijimi, nabazimba bomzimba bajabulela ukutholakala kweziqukathi zokugcina ukudla nokugcina ukudla okunempilo. Lokhu bekuyi-tip yokudla eyaziwa kakhulu phakathi kwabakhi bomzimba ngokujulile ngokuhlala behlonyelwe ukuzuza okubucayi.
Ukuthenga izitoreji zokudla kokudla okulingana kuzokusiza ukuthi uhlale ekulandeleni ngesabelomali sakho kanye nezidingo zokudla. Uma uqala ukuthenga nokupheka ngobuningi, uzokwazisa ukudla okulungele ukuhamba.
Ukudla okuphelele okuphelile futhi okufakwe efrijini kusho ukuthi cishe zonke izidlo zosuku zilungele ukudla. Imali igcinwa futhi kunomsoco omuhle kakhulu . Okulandelayo kukhona ukudla okuyisampuli ama-bodybuilders ajwayele ukufakwa kulezi ziqukathi zokudla:
- isidlo 1 - isifuba sezinkukhu, i-½ indebe ensundu noma ilayisi elimhlophe, 1 inkomishi yemifino eluhlaza, amafutha e-flax
- ukudla 2 - i-salmon, i-½ inkomishi i-quinoa, i-1 inkomishi noma i-asparagus engu-8 yemikhonto
- isidlo 3 - umhlabathi we-turkey, ½ amazambane ama-sweet, 1 inkomishi i-broccoli
Izwi elivela
Ukudla ukukhula kwemisipha kungabizi futhi kuyadingeka kudle ukudla okunamandla okondla. Ubufakazi bubonisa izidingo zomsoco ezingasetshenziswa ngokusebenzisa ukudla kwethu kwansuku zonke. Lokhu kuhlanganisa nokudla okudingekayo ukuze kuzuzwe imithwalo enzima. Izithako ezengeziwe kanye nama-protein powders akudingeki ngempela ukufinyelela imigomo yakho. Yini eqinisekisiwe ukuthi imikhuba yokudla enempilo ihlangene nokuzivocavoca okuqhubekayo okusekela ukukhula kwemisipha.
Imithombo:
> I-American College of Sports Medicine, i- Protein Intake ye-Optimum Muscle Maintenance , 2015
> USDA, choosemyplate.gov, ukudla okunempilo kusabelomali