kanjani ukukhuluphala ngokushesha

Indlela yokuthola isisindo ngokushesha?
Ukuzuza isisindo kungase kube umgomo kwabanye abantu abafuna ukwandisa isisindo somzimba wabo noma ukuthuthukisa impilo yabo. Kulesi sihloko, sizohlola izindlela namasu ahlukene okwenza thola isisindo ngokushesha. Kubalulekile ukukhumbula ukuthi umuntu ngamunye uhlukile futhi imiphumela ingase yehluke kuye ngezinto ezihlukahlukene ezifana ne-metabolism, ufuzo nendlela yokuphila. Ngakho-ke, kuyatuseka ukuthintana nochwepheshe bezempilo ngaphambi kokwenza noma yikuphi ukudla noma uhlelo lokuzuza isisindo.

Indlela yokwandisa ukudla kwekhalori
Isinyathelo sokuqala thola isisindo ngokushesha ukukhulisa ukuthathwa kwekhalori yansuku zonke⁢. Ukufeza lokhu, kuyadingeka ukuthi udle ukudla okunekhalori okunekhwalithi ephezulu, okufana namantongomane, amafutha anempilo, imikhiqizo yobisi enamafutha agcwele kanye nenyama enamafutha. njalo befuna ibhalansi kanye nokuhlukahluka komsoco.

Amasu okudla okunomsoco okwandisa isisindo
Ngaphezu kokwandisa ukudla kwe-caloric, kubalulekile ukusungula isu elifanele lokudla khuluphala⁢ ngokushesha. Lokhu kuhilela ukwaba ukudla ngezikhathi ezithile nangezingxenye ezinkulu. Kunconywa ukuthi kufakwe amaqembu okudla anothe ngamaprotheni, ama-carbohydrates namafutha anempilo ekudleni ngakunye ukuze kuqinisekiswe umnikelo ophelele wokudla okunomsoco.

Izithako zokudla ukuze uthole isisindo
Kwezinye izimo, ukwengeza ekudleni kwakho ngezithako zokudla kungase kube inketho enenzuzo thola isisindo ngokushesha. Kunezinhlobo ezahlukene zezithako eziklanyelwe ngqo ukwandisa imisipha noma isisindo somzimba. Nokho, kuhlale kunconywa ukuthi uthintane nochwepheshe bezempilo ngaphambi kokuqala noma yisiphi isithasiselo ukuze uqinisekise ukufaneleka kwaso ezidingweni zomuntu ngamunye.

Ukuvumelana nokulandelela
Ukuthola isisindo ngokushesha kudinga ukuvumelana ekusetshenzisweni kwamasu ashiwo ngenhla. Kubalulekile ukugcina irekhodi lokudla kwakho kwekhalori kwansuku zonke futhi ulandelele ukuqhubeka. Lokhu kuyosivumela ukuba sihlole ukuthi izindlela ezisetshenziswayo ziyaphumelela yini noma uma kudingekile ukulungisa isimiso sokudla. Kodwa-ke, kuyadingeka ukukhumbula ukuthi umuntu ngamunye uhlukile, ngakho-ke kubalulekile ukuba nesineke futhi ube namaqiniso kulokho okulindele ekuzuzeni isisindo.

Ngokufingqa, thola isisindo ngokushesha Kuhilela inhlanganisela yokwanda kwe-caloric yokudla, isu elifanele lokudla futhi, kwezinye izimo, ukwengezwa. Kodwa-ke, kubaluleke kakhulu ukubonana nochwepheshe wezempilo ngaphambi kokuqala noma yiluphi uhlobo lokudla noma ukusebenzisa izithasiselo. Ukungaguquguquki nokulandelela kuyisihluthulelo sokuthola imiphumela egculisayo enqubweni yokuzuza isisindo.

1. Izici ezibalulekile zokuzuza isisindo ngokushesha nangokunempilo

1. Ukuhlela ukudla: para thola isisindo ngokushesha futhi unempilo, kubalulekile ukuba nohlelo olwanele lokudla. Ibalulekile khetha ukudla okunekhalori ephezulu kanye nezakhi ezibalulekile ezifana namaprotheni, ama-carbohydrate namafutha anempilo. Okunye okukhethwa kukho okutuswayo kuhlanganisa inyama engenamafutha, izinhlanzi ezinamafutha, imikhiqizo yobisi enamafutha agcwele, amantongomane, ukwatapheya namafutha omnqumo. Ngokufanayo, kunconywa ukwandisa inani lokudla kwansuku zonke ukuze 5 kuya ku-6 izingxenye ezincane esikhundleni sokudla kwendabuko oku-3 okuyinhloko.

2. Ukwenyuka kwamakholori asetshenzisiwe: Ukufeza i- ukuzuza ngokushesha kwesisindo, kuyadingeka ukuthi udle insalela yama-calories. Ukuze wenze lokhu, kunconywa ukwandisa ubukhulu bezingxenye bese wengeza ikhalori ukudla aminyene njengebhotela lamantongomane, ama-protein shakes, amafutha emifino, nokudla okunefiber ephezulu njengezinhlamvu nezithelo. Kubalulekile futhi ukugwema ukudla okucutshunguliwe nokudla okusheshayo, njengoba kunikeza okuqukethwe okuphezulu kwamafutha agcwele kanye noshukela ocolile ngaphandle kokubaluleka okubalulekile komsoco.

3. Ukuhlanganiswa kokuzivocavoca kwamandla: Nakuba okugxilwe kakhulu ukukhuluphalaKubalulekile ukukhumbula ukubaluleka kokuzivocavoca ukuze ulondoloze impilo enhle. Kunconywa ukwenza ukuqeqeshwa kwamandla enesisindo noma imishini yokumelana okungenani izikhathi ezi-2 kuya kwezi-3 ngesonto. Lokhu kuzosiza vuselela ukukhula kwemisipha futhi uvimbele ukuzuza kwesisindo ekubeni sesimweni samafutha. Futhi, ungakhohlwa ukuphumula ngokwanele ukuze uvumele imisipha yakho ilulame futhi ikhule.

2. Dala ukudla okulinganiselayo ukuze ukhuluphale

Uma ufuna thola isisindo ngokushesha ngendlela enempilo, kubalulekile ukuthi uklame a ukudla okunomsoco lokho kukusiza ukuthi ufinyelele izinhloso zakho. Ukuzuza isisindo akusho nje ukudla ukudla okunekhalori ephezulu, kodwa qiniseka ukuthi uthola imisoco edingekayo. Ngezansi, sethula imihlahlandlela yokuklama ukudla okukuvumela ukuthi ukhuluphale ngendlela efanele:

3. Sebenzisa ngokunenzuzo ama-macronutrients kukho konke ukudla nokudla okulula

Isihluthulelo sokuthola isisindo ngokushesha siwukusebenzisa ngokugcwele ama-macronutrients esidlweni ngasinye kanye nokudla okulula. Lawa ma-macronutrients, ahlanganisa ama-carbohydrate, amaprotheni, namafutha, abalulekile ekuzuzeni isisindo esinempilo. Kubalulekile ukwenza isiqiniseko sokuthi ufaka izinhlobonhlobo zokudla okunothe ngalezo misoco ekudleni kwakho kwansuku zonke ukuze ukwandise ukudla kwakho kwekhalori.

Okokuqala, ama-carbohydrate angumthombo wamandla obalulekile wokuzuza isisindo. Ukudla okufana nelayisi, i-pasta, isinkwa, namazambane yizinketho ezinhle zokwandisa ikhalori yakho yokudla. Qiniseka ukuthi uyawafaka kukho konke ukudla nokudla okulula ukuze uthole amandla aqhubekayo. Ukwengeza, ungahlanganisa imithombo ye-carbohydrate enempilo efana nokusanhlamvu, izithelo, nemifino ukuze uthole izakhi ezengeziwe.

Okwesibili, amaprotheni abalulekile ekukhuleni kwemisipha futhi asiza ukukhulisa isisindo sakho ngendlela enempilo.⁣ Faka imithombo yamaprotheni kukho konke ukudla kwakho nokudla okulula ukuze ukhuthaze ukukhula kwemisipha. ⁢ Ukudla okunothe ngamaprotheni kufaka inyama, inhlanzi, amaqanda, imikhiqizo yobisi, ubhontshisi namantongomane. Cabanga ngokungeza ama-protein shakes ekudleni kwakho uma udinga umfutho owengeziwe.

4. Amasu asebenzayo okwandisa ama-caloric nsuku zonke

Amasu okwandisa ama-caloric nsuku zonke angaba usizo kulabo abafuna ukuzuza isisindo ngokushesha nangempumelelo. Ngezansi amanye amaqhinga anconyiwe okufeza lo mgomo:

1. Khulisa izingxenye zokudla: Indlela elula yokwandisa ukudla kwe-caloric ukwandisa ubukhulu bezingxenye. lokudla ezidliwe. Kubalulekile ukukhetha ukudla okunomsoco ukuze ugweme ukusetshenziswa ngokweqile kwama-calorie angenalutho. Lokhu kungenziwa ngokungeza ukudla okunamafutha amaningi, okusanhlamvu, noma amafutha anempilo esidlweni ngasinye.

2. Engeza ama-calories ekudleni: Ukwandisa ukudla okunama-caloric, umqondo omuhle⁢ ukungeza izithako ezengeziwe ekudleni. Lokhu ⁢anga⁤ kungafinyelelwa ngokungeza amafutha anempilo kumasaladi, ibhotela emifino ephekiwe, noma ushizi ezitsheni ezinkulu. Ngaphezu kwalokho, amasoso anomsoco noma izingubo zokugqoka zingahlanganiswa ukunikeza ukudla ukunambitheka okwengeziwe ngaphandle kokuthinta kabi impilo.

3. Faka ukudla okulula okunomsoco phakathi kokudla: Elinye isu elisebenzayo ukufaka ukudla okulula okunomsoco phakathi kokudla okuyinhloko. Lokhu kuzosiza ukwandisa ukudla kwe-caloric ngaphandle kokubangela umuzwa wokusutha ngokweqile. Ukudla okulula kungabandakanya izithelo ezomisiwe, amantongomane, ama-protein shakes noma amabha wamandla. Kubalulekile ukukhetha okukhethwa kukho okunempilo, okucebile izakhi ukuze ugcine ibhalansi efanele ekudleni kwakho.

Sengiphetha, kulabo abafisayo thola isisindo ngokushesha, kungenzeka ukufeza lokhu usebenzisa. Ngokwandisa osayizi bezingxenye, ukwengeza ama-calories ekudleni, nokujabulela ukudla okulula okunomsoco, ungakwazi ukuzuza isisindo esisheshayo, esinempilo. Hlala ukhumbula ukuthintana nochwepheshe wezempilo ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho. Qala ukufeza izinhloso zakho zesisindo ozifisayo namuhla!

5. Ukuzivocavoca okuqondile ukuze uthole isisindo semisipha ngokushesha

Isigaba 1: Indima yokudla ekwandiseni isisindo semisipha
Ngokukhethekile kulabo abafuna ukuzuza isisindo semisipha ngokushesha, kubalulekile ukuqonda ukubaluleka kokudla okunomsoco. Ukudla inani elanele lamakholori kubalulekile ukunikeza umzimba amandla adingekayo ukuze kwakhiwe izicubu zemisipha ezintsha. Ukwengeza, kubalulekile ukuqinisekisa ukuthi ufaka imisoco ehlukahlukene ekudleni kwakho, okufana⁣ amaprotheni,⁤ amakhabhohayidrethi, ⁢ namafutha anempilo,⁣ ukukhuthaza ukukhula kwemisipha. Kulokhu, kunconywa sebenzisa ukudla⁤ okunothe ngamaprotheni, njengenyama engenamafutha, inhlanzi, amaqanda nemikhiqizo yobisi.Kutuswa futhi ukufaka ama-carbohydrate ayinkimbinkimbi, njengokusanhlamvu nemifino, anikeza amandla ahlala isikhathi eside okuzivocavoca okukhulu. ⁤

Isigaba 2: Ukuzivocavoca umzimba nokuzilolonga
Ngaphezu kokudla okunomsoco, ukuqeqeshwa kwesisindo nokuzivocavoca umzimba kubalulekile ukuze uthole isisindo semisipha ngokushesha. Yenza kusebenze Ukuzivocavoca okuhlanganisiwe okufana nama-squats, ama-deadlift, nokucindezela amabhentshi ikhuthaza ukukhula kwamaqembu emisipha ahlukahlukene ngasikhathi sinye. Ngesikhathi sokuqeqeshwa kwesisindo, kubalulekile ukunaka indlela yokugwema ukulimala futhi wandise ukukhuthazwa kwemisipha. Kuyanconywa futhi kancane kancane ukwandisa umthwalo kanye namandla zokuzivocavoca okufanele zithuthuke ngokuhamba kwesikhathi. ⁤Futhi, ungakhohlwa ukufaka izivivinyo zokumelana, njengama-push-ups kanye nama-sit-ups, ukuqinisa imisipha jikelele.

Isigaba 3: Ukuphumula nokululama
Ukuphumula nokululama kubaluleke ngokulinganayo ekwakheni imisipha. Ngesikhathi sokuzivocavoca, imisipha ibhekana nokucindezeleka okukhulu kanye nezinyembezi ezincane, futhi ngesikhathi sokuphumula lapho ukulungiswa kwemisipha nokukhula kwenzeka. ‍ Ukuqinisekisa ukuthi ulala ngokwanele futhi uphumule phakathi kwamaseshini okuqeqesha Kubalulekile ukuvumela umzimba ukuba ululame futhi uqinise. Futhi, ungakhohlwa ukunikeza umzimba imisoco edingekayo ukuze ululame, njengamaprotheni nama-carbohydrate. Uhlelo lokuphumula olwanele luhlanganisa Hlela izinsuku zokuphumula okusebenzayo, lapho izivivinyo eziphansi zenziwa khona, ⁢njengokuhamba noma ukwenza i-yoga, ukukhuthaza ukujikeleza nokuphumuza imisipha.⁤

Khumbula ukuthi ukwanda kwemisipha kudinga isikhathi, umzamo nokuvumelana. Inhlanganisela⁢ yokondleka okufanele, ukuqeqeshwa kwesisindo, nokuzivocavoca komzimba, kanye nokuphumula okwanele nokululama, kuzoholela⁤ emiphumeleni eqinile, eqhubekayo. Ungakhohlwa ukubonisana nochwepheshe bezempilo ngaphambi kokwenza izinguquko ezinkulu ekudleni kwakho noma esimisweni sokuzivocavoca umzimba. Ungadikibali futhi uqhubeke usebenza kanzima⁤ ukuze ufinyelele izinjongo zakho zokwakha imisipha ngokushesha!

6. Gcina uhlelo lokulandelela nokuqopha ukuqhubeka kwakho

Ukuze thola isisindo ngokushesha, kubalulekile⁢ ukuthwala a hlela ukulandelela nokuqopha ukuqhubeka kwakho.⁢ Lokhu kuzokuvumela ukuthi ukwazi ukulawula isisindo sakho futhi kuzokusiza ukuthi ubone ukuthi yiziphi izindlela ezikusebenzela kangcono. A indlela ephumelelayo Ukwenza lokhu ukugcina idayari yokudla, lapho ubhala khona konke ukudla okudla usuku lonke, kanye nenani. Lokhu kuzokunikeza umbono ocacile ⁢wenani lamakhalori ⁤owadlayo.

Okunye⁤ okubalulekile kohlelo lokuqapha kala isisindo sakho njalo. Ungakwenza lokhu ngokusebenzisa isikali sokugezela futhi urekhode isisindo sakho masonto onke. Lokhu kuzokuvumela ukuthi uhlole ukuthi uyayifeza yini imigomo yakho futhi kuzokunika ugqozi lokuqhubeka. Ngaphezu kwalokho, kuyasiza futhi ukuthatha izilinganiso zomzimba wakho, njengesiyingi sokhalo lwakho noma usayizi wezingalo zakho, ukuze ube nokulandelela okunemininingwane eminingi yezinguquko ekubunjweni komzimba wakho.

Ngaphezu kokuba nohlelo lokulandelela nokuqopha ukuqhubeka kwakho, kubalulekile zibekele imigomo enengqondo. Ungalindeli ⁢ukwenyusa isisindo sakho⁤ kakhulu⁢ esikhathini esifushane, ngoba lokhu kungaba yingozi empilweni yakho. Kunalokho, zibekele imigomo yesikhathi esifushane neyesikhathi eside efinyelelekayo futhi esimeme. Isibonelo, ungahlose ukuzuza uhhafu wekhilo ngeviki⁢ isikhathi esithile. Khumbula ukuthi wonke umuntu uhlukile nokuthi ukuzuza kwesisindo esinempilo kuyehluka kuye ngezinto ezimbalwa, njengeminyaka yobudala, ubulili, kanye nezinga lomsebenzi womzimba.

7. Xhumana nochwepheshe bezempilo ukuze uthole isiqondiso esiqondene nawe

Oseshweni lwakho lwe kanjani ukukhuluphala ngokusheshaKubalulekile ukukhumbula ukuthi umuntu ngamunye uhlukile futhi angaba nezidingo nezimo zempilo ezihlukene. Ngenxa yalesi sizathu, kubalulekile thintana nochwepheshe bezempilo ukuze uthole isiqondiso somuntu siqu nesivikelekile. Udokotela noma uchwepheshe wokudla okunempilo uzokwazi ukuhlola imikhuba yakho yokudla,⁤ impilo yakho iyonke, nemigomo yakho yesisindo, futhi akunikeze izincomo ezifanele.

Uchwepheshe wakho wokunakekelwa kwezempilo uzokusiza ukuthi unqume ukudla okulinganiselayo nokunokulinganisela okuhlangabezana nezidingo zakho zekhalori kanye nokudla okunomsoco. Lolu hlelo lokudla Kufanele icebile ngezakhi ezibalulekile kanye nama-kilojoule anempilo ukukhuthaza ukuzuza kwesisindo ngokuphepha. Ngaphezu kwalokho, udokotela uzokunikeza iziqondiso zokufaka izivivinyo zamandla ezizokusiza ukuthi uthole imisipha yemisipha⁤ esikhundleni samafutha.

Esinye isici esibalulekile okufanele sicatshangelwe yi- ukuhlonza⁤ izinkinga zempilo ezingaba khona ⁢lokho kungase kuthinte ikhono lakho lokukhuluphala. Ezinye izimo, njengokushesha kwemetabolism, izinkinga zokumuncwa izakhi, noma ukuphazamiseka kokudla, kungenza kube nzima ukukhuluphala. Uchwepheshe wezempilo⁤ uzokwazi ukuhlola futhi aphathe lezi zimo, okukuvumela ukuthi⁤ufinyelele imigomo yakho ngokuphepha.

8. Izithako zokudla ezinconyiwe zokuzuza isisindo

Izithako zokudla okunomsoco zingaba usizo olukhulu kulabo bantu abafuna ukukhuluphala ngokushesha nangempumelelo. Nakuba kubalulekile ukuqaphela ukuthi kufanele uhlale uthintana nochwepheshe bezempilo ngaphambi kokuqala noma yiluphi uhlobo lokwengeza. Enye yezithako ezinconyiwe kakhulu zokuzuza isisindo i-protein powder. Lolu hlobo lwesithasiselo luwumthombo omuhle kakhulu wamaprotheni ikhwalithi ephezulu, ilungele ukusiza ukuthuthukisa nokulungisa imisipha ngemva kokuzivocavoca okukhulu. Ngaphezu kwalokho, i-protein powder kulula ukuyigayeka futhi imuncwa ngokushesha ngumzimba, okwenza kube ukukhetha okuhle kulabo abafuna ukukhuluphala.

Esinye isithasiselo sokudla okunomsoco esinconyelwe ukuzuza isisindo ozuza isisindo. Lezi zithako zenzelwe ngokukhethekile ukunikeza ama-calories engeziwe kanye nezakhi ezibalulekile zekhwalithi ephezulu. Abazuza isisindo ngokuvamile baqukethe inhlanganisela yama-carbohydrates, amaprotheni, amavithamini namaminerali asheshayo futhi akhishwa kancane, yonke into oyidingayo ukuze uzuze isisindo esinempilo. Lezi zithako ziwusizo ikakhulukazi kulabo abanobunzima bokudla ama-calories anele ngokudla kwabo kwansuku zonke.

Ngaphezu kwalezi ezishiwo ngenhla, ama-fatty acids abalulekile Zibuye zituswe njengezithako zokudla okunomsoco ukuze uzuze isisindo. Lawa ma-fatty acids atholakala ekudleni okufana ne-salmon, ama-walnuts, nembewu yefilakisi. Zibalulekile ekuthuthukiseni nasekusebenzeni okuvamile komzimba. Kodwa-ke, abanye abantu bangase babe nobunzima bokuthola inani elifanele lama-fatty acids abalulekile ngokudla kwabo. Kulezi zimo, izithako ze-fatty acid ezibalulekile zingaba inketho enhle kakhulu yokusiza ukuzuza isisindo.

9. Dala indawo evumela ukukhuluphala njalo

Uma kufika thola isisindo ngokushesha, kubalulekile ukwakha indawo ekahle ekhuthazayo ukuzuza njalo kwesisindo. Nakuba sonke sihlukile futhi imizimba yethu inesigqi sayo, akhona amathiphu angakusiza ufinyelele umgomo wakho. Okulandelayo, sethula izincomo ezithile zokuthuthukisa inqubo yakho yokuzuza isisindo. ngempumelelo:

1. Hlela ukudla kwakho: Ukuze ukhuluphale, kubalulekile ukudla amakholori amaningi kunalokho owashisayo. Dala uhlelo lokudla lwansuku zonke oluhlanganisa ukudla okunothe ngemisoco nama-calories, njengenyama engenamafutha, ubisi olunamafutha agcwele, amantongomane, nezinhlamvu. Hlukanisa ukudla kwakho kube izingxenye ezincane kodwa ezivamile usuku lonke ukuze uqinisekise ukutholakala kwamandla njalo futhi uvuse isifiso sokudla.

2. Faka nokudla okunekhalori: Engeza ukudla okunekhalori ephezulu nemisoco ebalulekile ekudleni kwakho. Beka kuqala ukudla okunjengokwatapheya, amafutha emifino,⁢ amantongomane nembewu, kanye nemikhiqizo yobisi enamafutha agcwele. Ungakwazi futhi ukufaka ama-protein shakes kanye nezithako zamavithamini, ngaphansi kokuqondisa kukadokotela noma isazi sokudla okunomsoco, ukuze uqinisekise ukuthi uhlangabezana nazo zonke izidingo zakho zokudla okunomsoco.

10. Amathiphu asebenzayo okunqoba izithiyo nokugcina ugqozi phakathi nenqubo

Indlela eya thola isisindo ngokushesha Kungaba inselele, kodwa ngomqondo olungile kanye namathiphu asebenzayo alandelayo, ungakwazi ukunqoba izithiyo futhi uhlale ugqugquzelekile kuyo yonke inqubo:

Zibekele imigomo ecacile nefinyelelekayo: Ukuze uzuze isisindo esiphumelelayo, kubalulekile ukubeka imigomo ecacile nengokoqobo. Chaza ukuthi singakanani isisindo ofuna ukusizuza futhi ngasiphi isikhathi. Lezi zinhloso kufanele zifezeke futhi zivumelane nomzimba wakho nendlela yakho yokuphila.

Landela ukudla okulinganiselayo nokunomsoco: Ukudla okufanele kubalulekile ukuze ukhuluphale ngendlela enempilo. Qinisekisa ukuthi udla ama-calorie anele kanye nezakhamzimba ezidingekayo ukuze ukhuthaze ukukhuluphala. Faka ekudleni kwakho ukudla okunothe ngamaprotheni, ama-carbohydrate ayinkimbinkimbi, amafutha anempilo, namavithamini namaminerali abalulekile.

Funda ukubhekana nezithiyo: Phakathi nenqubo yokukhuluphala, kungenzeka uhlangabezane nezithiyo ezivivinya ukubekezela kwakho. Khomba izibangeli ezingakuholela⁤ ukuthi uphelelwe amandla futhi uthole izindlela zokuzinqoba. Khumbula ukuthi ukuhlehla okuncane kujwayelekile, kodwa kubalulekile ukuthi uhlale ugxilile futhi uye phambili.