Ukwenziwa njani ukutya kwe-ABS okwenza buthathaka indawo yesisu?

Ukutya kwe-ABS ekuthambiseni isisu Yinkqubo yokutya esebenzayo. Iphuhliswe nguDavid Zinczenko. Yinkqubo yokutya yeeveki ezintandathu. “Ukutya kwendawo yesisu", "ukutya okunobunzima besisu", "ukutya okunciphisa isisu" Yaziwa ngamagama ahlukeneyo afana nala

Ukutya kunika iivithamini, iiminerali kunye nefiber efunwa ngumzimba ngokutya kwe-12. Oku kutya ekukhawuleziseni imetabolismIluncedo ekwakheni izihlunu kunye nokubonelela ngamandla. Kwamiselwa ngenxa yezifundo.

Inkqubo yokutya ye-Abs Iphelisa umnqweno wokutya emzimbeni nasengqondweni.

Indlela yokunciphisa umzimba kunye nokutya kwe-abs?

Ukutya kubandakanya isicwangciso sokutya seentsuku ezi-6 esihlala kwiiveki ezi-7.

Abo balandela ukutya kufuneka badle izidlo ezi-6 ngosuku. Ukutya izidlo ezi-6 kuya kunika amandla emihla ngemihla afunekayo kwaye uzive ugcwele.

Kanye ngeveki kukho isidlo somvuzo onokusitya. Ungatya nantoni na oyifunayo. Kukwacetyiswa ukuba uhlale kude nokutya okunamafutha, iicarbohydrates ezicutshungulwayo kunye nokutya okuneswekile eninzi.

iicarbohydrates ezicocekileyo, amafutha ahluthayo kunye isiraphu yengqolowa ephezulu ye-fructoseu Ukutya okuquletheyo akuvumelekanga.

Ukwenza njani ukutya kwe-ABS? 

Ukutya kwe-ABS Ibandakanya inkqubo yeeveki ezintandathu. Ngelixa usenza ukutya, kufuneka utye ubuncinci izidlo ezintandathu ngosuku ukunika amandla, ukukhusela izihlunu kunye nokutshisa amanqatha.

Injongo apha kukunciphisa isixa esityiwayo ekutyeni ngelixa kusandiswa inani lokutya. kule nkqubo yukutya okuphezulu kweprotheyini kunye neecarbohydrate ezitshisa kancinci emzimbeni zibaluleke kakhulu.

Kuyimfuneko ukuba kubekho amashwamshwam amathathu phakathi kwezidlo ezithathu eziphambili. I-snacks kufuneka ilungiselelwe iiyure ezi-2 ngaphambi kwesidlo sasemini, iiyure ezi-2 ngaphambi kwesidlo sakusihlwa kunye neeyure ezi-2 emva kwesidlo sakusihlwa.

Isidlo ngasinye siqulethe inani elifanelekileyo lamafutha, i-carbohydrates, iprotheni kunye Ukutya kwe-ABSKufuneka iquka ukuhanjiswa okulinganayo kokutya oku-12 okucebisa ukuba kutyiwe. 

Ukutya kwe-ABSKufuneka ubale ukuba zingaphi iikhalori ozidla yonke imihla. Ukuhanjiswa kwe-macro kunye ne-micronutrients ekufuneka ithathwe yonke imihla ngolu hlobo lulandelayo: 

Yintoni onokuyidla kwi-ABS yokutya?

Kukho ukutya kwe-12 entliziyweni yesicwangciso sokutya. Oku kutya kuqulethe i-calcium, iprotheni kunye namafutha anempilo. Kuya kufuneka ujonge ubungakanani bezabelo kwaye ubale iikhalori ngelixa usitya. Ukutya kwe-ABSUkutya kwe-12 ekufuneka kutyiwe eTurkey kulandelayo: 

1) ialmond

Iamangile Yinto enamandla yokulwa ne-antioxidant etyebileyo kwivithamin E enceda ukuthintela umonakalo omkhulu wasimahla. Inceda ukwakha izihlunu kunye nokuzilolonga. 

2)Iimbotyi kunye neembotyi

iimbotyi kwaye iimbotyi zinezithako ezibalulekileyo ezinamafutha aphantsi kwaye zizityebi kwiprotheyini kunye nefayibha. Ukuphumelela ekunciphiseni ubunzima kunye nokwakhiwa kwemisipha, eli qela libonelela ngesidlo esanelisayo kunye ne-high-fiber yokutya. Ingathatha indawo yesidlo esisekelwe kwinyama. 

3)Ispinatshi kunye neminye imifuno enamagqabi aluhlaza

isipinatshi kunye nezinye imifuno enamagqabi aluhlazaItyebile kwiivithamini A, C, K kunye neeminerali ezifana nefolate kunye nebeta carotene. Kuba ezi mifuno zinamandla aphezulu e-antioxidant, zinciphisa iiradicals zasimahla ngelixa zilwa nezifo ezahlukeneyo. 

4) Iimveliso zobisi ezifana neyogathi kunye netshizi

Ikhusela i-osteoporosis ngenxa yesiqulatho esiphezulu se-calcium kwiimveliso zobisi. Ikwabonelela ngemvakalelo yokugcwala. 

5) I-oatmeal

I-oats edibeneyo Kukutya okunefiber okuhlala esiswini ixesha elide. 

6) Iqanda

iqandaIprotheyini efumaneka kwiprotheyini isebenza ngakumbi ekwakheni izihlunu kunezinye iiproteni. Inceda ukutshisa amanqatha ngenxa yomxholo we-vitamin B12. 

7)Ibhotolo yamandongomane

Ipeanut butter Iqulethe amafutha e-monounsaturated ayimfuneko kwimpilo yentliziyo. Ezi zinceda ukutshisa amanqatha kwaye zakhe izihlunu. 

8) Ioli yeoli

Iqulethe amafutha e-monounsaturated i-oyile ye-olivuIyasebenza ukukhusela ukuwa kwemisipha kunye nokutshisa amanqatha. 

9) I-Turkey kunye nenyama enqabileyo

Inyama ebhityileyo njenge turkey breast Ukutya kwe-ABSUkutya okunokutyiwa Ingakumbi Inyama yaseTurkeyItyebile kwivithamin B6. 

10)Iinkozo ezipheleleyo

Iinkozo ezipheleleyo zibonelela ngeekhabhohayidrethi ezifunekayo ukuze kugcinwe imisebenzi yemihla ngemihla. 

11)Umgubo weprotheyini (uyazikhethela)

Inceda ukwakha izihlunu. Iqulethe ii-amino acids ezibalulekileyo ezinceda ukutshisa amanqatha. 

12)Amaqunube, amaqunube kunye namaqunube

Ezi ziqhamo, eziqulethe i-antioxidants ezinamandla ezinceda ukulwa nesifo senhliziyo kunye nomhlaza, zisebenza kakuhle kwiingxaki zombono kunye nokulahlekelwa kwememori. 

Yintoni engafanele ityiwe kukutya kwe-ABS?

ukutya kwe-absNgelixa ukutya ukutya okunceda ukwakha izihlunu zesisu, kuyafuneka ukuba uhlale kude nokutya okunokuthi kutyebe indawo esinqeni.

ukutya kwe-absIzinto ekufuneka uziphephe zezi: 

• Iziselo ezineswekile; Iziselo ezineswekile ezifana nesoda, iziselo zezemidlalo kunye nejusi yeziqhamo zonyusa amafutha emzimbeni. Ikwatyebisa indawo yesisu. Ezi ziselo nazo zineekhalori ezininzi kunye neswekile. 

• Ukutya okuthosiweyo; Ukongeza ekubeni zininzi iikhalori, ukutya okuqhotsiweyo okufana neefries zaseFransi kukwaphezulu kumafutha agqithisiweyo. Amafutha eTrans Yandisa ingozi yokuhlaselwa sisifo sentliziyo kwaye ikwabangela ukutyeba.

• Utywala; Utywala buyonakalisa impilo yakho kwaye bubangela ukuba indawo yesisu yande.

• Amashwamshwam aneswekile; Ukunciphisa amanqatha esiswini, kuyimfuneko ukuba uhlale kude namashwamshwam aneswekile kunye neepastries ezifana necookies kunye neekeyiki.

• Iinkozo ezisulungekisiweyo; Iinkozo ezisulungekileyo ezifana nerayisi emhlophe, isonka kunye nepasta zinefayibha encinci, iivithamini kunye neeminerali. Uphononongo lufumene ukuba iinkozo ezisulungekileyo zibangela ubunzima.

Ukutya kwe-ABS kunye nokuzilolonga

Ukutya kwe-ABSUkuzivocavoca kwamandla kunye ne-3 abs exercises kucetyiswa ngamaxesha e-2 ngeveki. Ukuzivocavoca kwe-cardiovascular lukhetho olulungileyo.

Imithambo efana nokuhamba, ukubaleka, ukunyola ibhayisekile emileyo, kunye nentambo yokutsiba inokwenziwa.   

Ziziphi iingenelo zokutya kwe-ABS?

Ukutya kwe-ABS icebisa ukutya okusempilweni nokwenza umthambo. I-Fiber, i-calcium, i-monounsaturated fatty acids efumaneka ekutyeni inceda ukukhusela izifo ezifana nokutyeba, isifo seswekile, i-osteoporosis kunye noxinzelelo lwegazi oluphezulu. Iinzuzo zale nkqubo yokutya zezi zilandelayo: 

Ukuhla ukusinda: Unciphisa umzimba ngelixa usenza ukutya. I-snacks igcina amanqanaba eswekile yegazi elungeleleneyo. Ukukhutshwa kwe-insulin kulawula ukugcinwa kwamafutha. Ukutya okuli-12 ekutyeni kuyasebenza ekucinezeleni indlala. 

Iinzuzo zentliziyo: Ukutya okucetyiswayo kunceda ukukhusela izifo zentliziyo kunye nokugcina amanqanaba e-cholesterol elungeleleneyo. 

Isicelo esilula: Ukutya kulula kakhulu ukulandela. Utya rhoqo imini yonke. 

Bubuphi ubungozi bokutya kwe-ABS?

Ukutya kubhenela amadoda ngaphezu kwabasetyhini.

Ukutya kwe-ABS Kukutya onokuthi ukulandele ngokukhuselekileyo. Ayinayo nayiphi na imiphumo emibi. Nangona kunjalo, qiniseka ukuba udibane nogqirha ngaphambi kokuba ulandele oku okanye nayiphi na enye indlela yokutya.