Uyaqeqesha, uqeqesha, kodwa ngaba kunzima ukufumana ubunzima bemisipha? Le nkqubela phambili icothayo okanye phantse engekho inezizathu ezininzi, kwaye sidwelisa ezona ziphambili apha.

Jonga injongo yakho

Okokuqala, ukuba injongo yakho kwindawo yokuzivocavoca kukufumana ubunzima bemisipha, kufuneka uqeqesho lwakho lubhekise ngqo kwihypertrophy.

Bona notitshala wakho umthambo osebenza kumaqela amakhulu nakwimisipha emincinci ngendlela emanyanisiweyo, ukongeza umthwalo, ukuphindaphinda kunye nokuphumla phakathi kweeseti, indawo etyeshelwe kakhulu ngabo baqeqesha uqeqesho.

Sukutsiba okuseleyo

Ukuba uqeqesho lwakho lucwangciswe kakuhle kwaye okungasilelanga kuqeqesho ukubila ihempe, mhlawumbi ingxaki ikhona.

Kwindlala yabo yezihlunu ezikhulu, abantu baphela beqeqeshwa ngaphezulu kwaye babeke iintsuku zabo zokuphumla bucala kuba becinga ukuba akukho nto iphazamisayo kwinkqubo yokufumana ubunzima bemisipha.

Kodwa yenye indlela ejikeleze. Kuphakathi kokuba ulele kwaye "uphumle" iintsuku apho umzimba uphinde wakhe iintsinga zemisipha kwaye wenze uhlobo lokucoca, kuba ubeka imveliso yehomoni ngokulandelelana, idibanise iivithamini kunye nezinye izakha mzimba.

Xa uqeqesho olugqithisileyo lusenzeka, umzimba awuqondi ukuba uphuma endlini ulungile. Ngoko ungaziva unetyala malunga nokuhlaselwa phantsi.

Ngokufanelekileyo, kuya kufuneka ube neentsuku ezimbini zokuphumla ngeveki, usasaze kwiiseshoni zoqeqesho ezintlanu.

Guqula ukondla

Mhlawumbi yeyona ntsika ibalulekileyo yokutshintsha kwemisipha. Iingcali zithi ukutya kune-70% yoxanduva kwimilo echaziweyo. Zonke ezinye zahlulwe phakathi koqeqesho kunye nokuphumla.

Akukho zifundo zesayensi ezichonga ulingano oluchanekileyo lwehypertrophy, kodwa inye into eqinisekileyo: awuyi kufumana iziphumo ezisemgangathweni ukuba utya kakubi.

Ukutya akukhuthazwanga

Ukutya okuneemveliso ezigqithisileyo, iziselo ezinxilisayo, ukutya okunamafutha amaninzi, kunye neswekile kulibazisa kwicala lokukhula kwezihlunu kunye nempilo.

Ayisiyonto yokuba kufuneka uvalelise kuzo zonke izinto ozithandayo. Iingcali ngezondlo zicebisa isicwangciso esifanelekileyo sokuhlala usitya yonke into, kodwa ngesinongo sokumodareyitha.

Umzekelo, unokufaka i-ayisi khrim oyithandayo kusuku olunye okanye ezimbini zeveki ngaphandle kokukhathazeka ngeekhalori. Emva kwayo yonke loo nto, usenokude ujolise, kodwa ukupheliswa kwexesha elide kunokubuyela umva.

Ingakumbi kwabo banezinto ezibangela ukuba utye kakhulu, ngamanye amaxesha ukutyibilika kancinci kwindlela otya ngayo kungakhokelela kwityala elibi… nokutya okuninzi. Umjikelo okhohlakeleyo nokuphikisanayo, kodwa uqhelekile. Phinda ujonge indlela obuzondla ngayo.

Ukutya okwahlukeneyo

Imfihlo ephambili yemenyu elungeleleneyo kukutya zonke ii-macro kunye nee-micronutrients ngeendlela ezahlukeneyo zokutya.

Ukukhangela kumthombo omnye akukubi, kodwa emva kwethutyana uyolo lokutya "lunokubuna."

Ke ngoko, kuyinqweneleka ukudibanisa ukutya okumnandi kunye nomgangatho wesondlo, ukutya ukutya okunotye kwiprotein, eyona nto iphambili ekubunjweni kwezihlunu.

Ezinye izondlo zibaluleke ngokulinganayo, kodwa kufuneka zenziwe idosi ngexabiso elincinci.

Imenyu yokufumana ubunzima bemisipha

Umntu ngamnye unempawu ezithile zomzimba eziphazamisa ukutya ekufuneka kwenziwe kwinjongo nganye.

Izidingo zamandla, iiproteni, iikhabhohayidrethi kunye namafutha zixhomekeka kwizinto ezininzi, ezinje ngohlobo kunye nexesha lomsebenzi owenziwayo, uhlobo lwesiqhelo, ubukho beso nasiphi na isifo, ubunzima bomzimba nokuphakama, kunye nesantya semetabolism.

Ke ngoko, kubalulekile ukuba ufune ingcali kwezondlo ngengcebiso yokutya kunye nokubala ukuba kwenziwe ngokuchanekileyo nangokodwa ngaphambi kokuya nakuphi na ukutya.

Ukufumana ubunzima bemisipha, kulula ukuba nokutya okufanelekileyo kweqela leeprotein: iimbotyi, ii-ertyisi, iilentile, iichickpeas, iimbotyi zesoya, zonke iintlobo zenyama, amaqanda, ubisi, itshizi kunye neyogathi yimizekelo elungileyo.

Apha ngezantsi ngumzekelo wemenyu yemihla ngemihla enama-2.000 eekal. Kubalulekile ukuba kuthiwe kuxhomekeke emntwini kunye nemisebenzi, oku kutya kunokubangela ukutyeba, kuba umzimba ngamnye uneemfuno ezahlukeneyo.

Desayuno

  • Iisilayi ezibini zesonka sengqolowa
  • Iilayi ezi-2 zeshizi yam entsha
  • 1 iglasi enkulu eyi-300 ml yobisi olucekwe ngekofu
  • Iisilayi ezi-2 zepapaya ngecephe le-1 le-oat bran
  • I-snack yasekuseni
  • 1 iglasi yeyogathi yendalo
  • 2 iipunipoon granola zedizethi
  • 1 I-nut yaseBrazil

Isidlo sasemini

  • Iipuniwe ezi-4 zerayisi emdaka
  • 1 iqokobhe leembotyi
  • 2 iiflothi zenkukhu ezigcadiweyo ze-100 g
  • I-1/2 ipleyiti yemifuno

Ukutya okutyayo

  • Iisilayi ezibini zesonka sengqolowa
  • Iipunipoli ezi-60 (2 g) cottage cheese
  • 3 izilonda ezincinci zepinapile
  • 1 indebe yekofu

cena

  • I-omelette enamaqanda ama-3 kunye namasi amhlophe
  • 2 iipunipoon zemifuno (zucchini, chayote, broccoli, ikhaphetshu, icauliflower, isipinatshi, ikhukhamba)
  • Iipuniwe ezi-3 zequinoa ezibilisiweyo