Indlela Yokulondoloza Umzimba Olungele Ubhongo
Akudingeki ukuba ube imodeli yokuzivocavoca noma ubuchwepheshe bokubukeka njengeyodwa. Konke kudinga ukudla izinhlobo ezihlukahlukene zokudla okunomsoco-okunamandla okuhlangene nokuvivinya umzimba njalo umzimba olungele ibhishi.
Yidla Kulungile Umzimba Olungele Ibhishi
Ukudla ilungelo lokufeza umzimba oyifunayo akudingeki kube nzima. Abaqeqeshiwe bokuzikhandla abadli noma yini ekhethekile noma imilingo ukuze bafeze umzimba omzimba. Okulandelayo yiluhlu oluyisisekelo lokudla okunempilo okujwayelekile kanye namathiphu okudla okunomsoco okuzobe unomnyaka olungele unyaka wonke.
I-Oats Iqukethe I-Fat Burning Fiber
Ama-oats asemenyu cishe cishe wonke ochwepheshe bezempilo. Ziyisikhali esiyimfihlo samandla, ukushisa amafutha, futhi aqukethe izakhi ezingcono kakhulu.
Ama-oats enze isidlo esikhulu ngaphambi kokusebenza futhi aphezulu e-fibre ukusiza ngokugaya nokunciphisa ukubhuqa. Ama-oats ayidla ukudla okunomsoco futhi anikeze amahora ama-satiety.
Akusikumangalisi ukuthi ama-oats asezinhla eziyishumi eziphezulu zezinhlelo zempilo kanye nabagijimi ngokufanayo.
Amaqanda angamaProtheni amakhulu
Amaqanda kukhona enye intandokazi-pro eyintandokazi kanye ne- post post-workout enkulu . Zigcwele amaprotheni nezakhi ezinomsoco ezinomsoco. Abamhlophe yingxenye ekhethiwe yokuqeqeshwa kwempilo nezikhupha ezidliwe ngokulinganisela.
Amaqanda asiza ekubuyiseleni kwemisipha futhi kuzuze ukudweba umzimba oqinile nesimo. Ama-Abs akhiwa ngokucacile ekhishini ngale ndlela elula yamaprotheni engaphekwa ngezindlela eziningi ezithandekayo.
Kungakhathaliseki ukuthi ubilisiwe ngamaphesenti amaningi ukupheka okukhulu noma ukushaywa ngesibhamu, amaqanda akhuphuka ku-fit-pro adla uhlu.
Yidla Imifino Yakho Umzimba Omkhulu
Amamodeli wokufaneleka abeka umzimba wabo omuhle phambili adla imifino nsuku zonke. Imifino efana ne-broccoli ne-isipinashi yilezi zokudla ezinomsoco ezinomsoco. Banikeza izinzuzo zezempilo eziningi futhi basize ukugcina isimo esibucayi.
Imizimba emikhulu idalwa ngokudla kwekhwalithi. Imifino nemifino yizinto ezifunwa kakhulu zemenyu yokuthola impilo. Imifino ingenye yezinto zokudla eziphezulu kakhulu zokufeza nokugcina umzimba wakho omuhle kakhulu.
I-Apple Ilanga Liyaluqeda I-Fat Away
Okunye ukudla okukhethiwe ukugcina umzimba we-toned unyaka wonke kuyizithelo ezifana nama-apula. Bawunambitheka kakhulu, banomsoco obukhulu futhi banamapayipi amaningi.
Abaqeqeshi abaningi bempilo baqaphela ukuthi ama-apula akhuthaza ukugaya umzimba nokusiza ekushiseni kwamafutha. Benza ukudla okuphambili kokuqala kokusebenza nokuphuza ama-apula kunomusa wokuba naso isikhathi sokuthola amandla-me-up.
Amaprotheni ahlanzekile we-Muscle Development
Iningi lezinyathelo zokuqina lihlale lilungele amaprotheni ahlanzekile anjengenkukhu noma i-turkey esandleni futhi adle nsuku zonke ukuze alondoloze ubukhulu obuqinile. Abanye bazothenga amaprotheni okuthengisa njengama-whey axhunyiwe kanye nama-whey isolates ukuze kube lula ukwenza okwenziwa amaprotheni.
Kungakhathaliseki ukuthi hlobo luni, amaprotheni asezinhlu eziyishumi eziphezulu zokudla okumele zidle umzimba olungele ibhishi. Ama-amino acids yizakhi zokwakha amaprotheni umzimba owusebenzisayo ukuphulukisa, ukubuyisela nokwakha imisipha emihle.
Yidla Amafutha Aphilile Ukushisa Amafutha Emzimbeni
Abaqeqeshi abaningi bempilo bayazi ukuthi amafutha enempilo empeleni asiza ngamafutha ashisa. Akusekho i-rap embi , amafutha afana nebhokisi le-peanut, i-avocado namafutha omnqumo angesinye sezidlo eziyishumi eziphezulu zokudla umzimba onamafutha.
Amafutha anempilo asiza ngezinqubo zokugaya ukudla futhi akhuthaze ukunciphisa umzimba ukunciphisa ukudla okudliwayo. Isikhumba esikhanyayo siphinde sibe nomphumela wokudla amafutha enempilo futhi kubalulekile ekuphatheni amamodeli kanye nabaqeqeshi ngokufanayo.
Phuza okuningi kwamanzi
Lokhu cishe akuyona i-no-brainer futhi kwaziwa kabanzi ukuthi abaqeqeshiwe bezempilo, amamodeli, kanye nabagijimi baphuza amathani amanzi.
Amanzi agcina umzimba uhlanjululwa futhi uphethwe yi-toxin. Imizimba emihle idinga i-hydration eqala ngaphakathi ngaphakathi.
Amanzi futhi akhuthaza umzimba wethu futhi axhumene namafutha ashisa ngokuphumelelayo. Ibuye isekele ngezinqubo zokugaya kahle futhi inciphise ukubhuqa.
Amanzi yisikhali esiyimfihlo somzimba omuhle nonempilo.
I-Olive Oil Ithuthukisa Impilo Yenhliziyo
Amafutha omnqumo emifino emifino nemifino iye yaba isaladi egqoka abaqeqeshiwe. Inani lokudla kanye nezinzuzo zamafutha omnqumo liphakeme kakhulu futhi akumangazi ukuthi la mafutha enempilo anconywa ukuba adliwe nsuku zonke.
Imizimba emikhulu idinga inhliziyo enempilo namafutha omnqumo amafutha enempilo okusiza ukuthi kwenzeke lokho.
Yidla Ukudla Kwezinhlanzi Ngezikhathi Eziningana Ngeviki
Abaqeqeshi bokuzivocavoca kanye namamodeli banesabelo sabo esihle samanoni amafutha ukuze balondoloze umzimba olungele ulwandle. Izinhlanzi ezinamafutha afana ne-saumon aqukethe ama-omega-3 amafutha aboniswa ukushisa amafutha ngokucophelela.
Izinhlanzi ezinamafutha zikhonjiswa ukuze zithuthukise umzimba wethu futhi zithuthukise ukushisa okukhulu kwefutha. Iqukethe nezinye izinzuzo eziningi zezempilo ezichaza ukuthi kungani kudliwa inhlanzi kumzimba onomzimba ophilile.
Ukudla Ukukopela Kungasisiza Ukuba Sigcine Ukuphila Kwethu
Abaqeqeshiwe bokuzivocavoca kanye namamodeli bayazijabulisa, kepha imfihlo ihlala ihlale ihlakaniphile ngakho. Ukuthandwa komuntu ngamunye kuyahluka kusuka kokuhle kumnandi.
Ukudla kwe-caloric kusekhona okuyisisekelo. Imibiko ye-body conscious will pay attention to the quality ingredient detail and calories. Ukuzikhukhumeza ngeke kuthathwe ngokweqile. Isibonelo esihle sidla i-brownie entsha ebhakabhaka esikhundleni se-pan yonke.
Ukudla ukukopela kuthiwa kuyasiza ukusigcina endleleni futhi ujabulele ukulinganisela empilweni.
Amathiphu we-Beach Body namasu
Amamodeli wokuzivocavoca kanye nabaqeqeshiwe balandela izindlela ezimbalwa zokugcina izidumbu zabo zonyaka wonke. Uhlu olulandelayo oluphezulu oluyishumi lwamathiphu namasu kuzosiza:
- Ukulawula izingxenye : funda amalebuli futhi ulinganise izingxenye ezifanele. Ungabuyeli emuva kokunye.
- Amacwecwe amancane: adle amapuleti wesinkwa sasemini esikhundleni sezingqimba ezinkulu zokudla ukuze ugweme ukudla okudliwayo.
- Phakamisa ukudla ukuze uhambe: gwema ukudla okusheshayo ngokupakisha ukupholisa okunempilo noma ukudla okulula okukukho esikhwameni sakho.
- Pheka ekhaya: ukulawula lokho okudlayo, ukunciphisa amafutha agcwele kanye nokudla okuphezulu kwe-sodium.
- Ukuqeda utshwala: ukunciphisa noma ukuqeda udoti kuyonciphisa ukuthi i-waistline ibe ngcono impilo yonke.
- Ukuzivocavoca: izikhathi ezingu-3-5 ngeviki kanye nemaminithi angu-30 kuya kwehora elilodwa ukuze uthole imfanelo efanele.
Imithombo:
cdc.org, Ukudla Okunempilo Ukulinganisa Okunempilo, 5/15/15
I-National Academy of Medicine Medicine, Ukuqeda Isiqephu Sakho Sokulahlekelwa Isisindo, Fabio Comana, MA. I-MS, i-NASM, 5/14
I-National Academy of Medicine Medicine, Izindlela Ezilula Zokudla, uFabio Comana, MA, MS, 12/15