Ukufumana imisipha ngokufanelekileyo kufuna indlela elungeleleneyo equka ukutya okunesondlo, uqeqesho oluqhubekayo, kunye nokuphumla okwaneleyo. Ukuqonda indlela yokubala iimfuno zakho zesondlo kubalulekile ekukhuleni kwezihlunu. Nasi isikhokelo sokukunceda uqonde inani elifanelekileyo lezondlo ozifunayo kunye neengcebiso ezithile zokutya ukuxhasa uhambo lwakho lokwakha izihlunu.
Ukubala Ukuthathwa kweZondlo
Ukwandisa ukuzuza kwemisipha, kufuneka utye iikhalori ezininzi kunokuba uzitshisa, ugxininise kwi-macronutrients: iprotheni, i-carbohydrates, kunye namafutha. Nantsi indlela yokubala iimfuno zakho zemihla ngemihla:
Qinisekisa iBasal yakho yeMetabolic Rate (BMR):I-BMR yakho linani leekhalori ezifunwa ngumzimba wakho xa uphumle. Ungasebenzisa iMifflin-St Jeor equation ukuyiqikelela:
1.KuMadoda:BMR=10×ubunzima (kg)+6.25×ubude (cm)−5× ubudala (iminyaka)+5
2.Eyabafazi:BMR=10×ubunzima (kg)+6.25× ubude (cm)−5× ubudala (iminyaka)−161
Bala iNkcitho yeMihla yonke yaMandla (TDEE):Iakhawunti yakho yeTDEE yenqanaba lomsebenzi wakho. Phindaphinda-phinda iBMR yakho ngento eyenziwayo:
I-1.I-Sedentary (incinci ukuya kukungabikho komzimba): BMR × 1.2
I-2.Isebenza kancinci (ukukhanya okulula / imidlalo ye-1-3 iintsuku / iveki): BMR × 1.375
3.Ukusebenza ngokuphakathi (ukuzivocavoca okuphakathi / imidlalo ye-3-5 iintsuku / iveki): BMR × 1.55
I-4.Esebenzayo kakhulu (umsebenzi onzima / imidlalo ye-6-7 iintsuku ngeveki): BMR × 1.725
I-5.I-Super active (umsebenzi onzima kakhulu / umsebenzi womzimba): BMR × 1.9
Yenza iCaloric Surplus:
Ukufumana imisipha, jolise kwi-caloric surplus malunga ne-250-500 calories ngosuku. Yongeza le ntshiyekela kwiTDEE yakho.
Ulwabiwo lweMacronutrient:
1.Iprotheyini:Injongo ye-1.6 ukuya kwi-2.2 grams yeprotheni ngekhilogram yobunzima bomzimba ngosuku. Iprotheyini ibalulekile ekulungiseni izihlunu kunye nokukhula.
2.Iicarbohydrates:Yidla i-4-6 grams ye-carbohydrates ngekhilogram yobunzima bomzimba ngosuku. Iikhabhoni zinika amandla afunekayo ekusebenzeni ngamandla.
3.Amafutha:Qinisekisa ukuba i-20-30% yeekhalori zakho zemihla ngemihla zivela kumafutha. Amafutha anempilo abalulekile kwimveliso yehomoni kunye nempilo yonke.
Umzekelo wokubala
Masithi uyindoda eneminyaka engama-25 ubudala, unobunzima obungama-75 kg, ubude be-180 cm, kwaye usebenza ngokuphakathi:
Ukubala kwe-BMR:
BMR=10×75+6.25×180−5×25+5=1775 iikhalori ngosuku
TDEE Ukubala:
TDEE=1775×1.55=2751.25 iikhalori/ngosuku
ICaloric Surplus:
2751.25+250 (i-caloric surplus)=3001.25 calories/ngosuku
Ulwabiwo lweMacronutrient:
1.Iprotheyini: 75×2=150 grams/ngosuku (600 calories)
2.Iicarbohydrates: 75×5=375 grams/ngosuku (1500 calories)
3.Amafutha: 3001.25 × 0.25 = 750 iikhalori / ngosuku (83.3 grams / ngosuku)
Iingcebiso zokutya
Imithombo yeprotheyini:
1. Inyama ebhityileyo:Inkukhu yenkukhu, i-turkey, inyama yenkomo ebhityileyo
2.Intlanzi:Salmon, tuna, cod
3.Ubisi:I-yogurt yamaGrike, i-cottage cheese, ubisi
4.Isekwe kwisityalo:Iilentile, ii-chickert, tofu, tempeh, iquinoa
Imithombo yeCarbohydrate:
1. Iinkozo ezipheleleyo:Irayisi eBrown, iquinoa, i-oats, isonka sengqolowa
2.Imifuno:Iitapile, iitapile, umbona
3.Iziqhamo:Iibhanana, amaqunube, iiapile, iiorenji
4. Iimbotyi:Iimbotyi, iilentile, iiertyisi
Imithombo yaMafutha asempilweni:
1. Amandongomane kunye nembewu:Iialmonds, i-walnuts, imbewu ye-chia, i-flaxseeds
2.Ioyile:Ioli yeoli, ioli ye-avocado, ioli yekakhukhunathi
3.Avocado:Iavokhado yonke, iguacamole
4.Intlanzi enamafutha:I-salmon, i-mackerel, i-sardines
Ukufakwa kwamanzi kunye nezongezelelo
• Ukufakwa kwamanzi:Sela amanzi amaninzi imini yonke ukuze uhlale unamanzi. Jonga ubuncinane iilitha ezi-3 ngosuku, ngakumbi ukuba ubila kakhulu.
• izongezo:Qwalasela izongezo ezifana neprotein ye-whey, i-creatine, kunye ne-branched-chain amino acids (BCAAs) ukuba ukutya kwakho akunazo ezi zondlo. Nangona kunjalo, gxila ekufumaneni uninzi lwesondlo sakho ekutyeni okupheleleyo.
Ukuqukumbela
Isondlo esifanelekileyo sibalulekile ekukhuleni kwezihlunu. Ngokubala iimfuno zakho ze-caloric kunye ne-macronutrient kunye nokugxila kukutya okunomsoco, unokwandisa imizamo yakho yokwakha imisipha. Ukungaguquguquki kokubini kokutya kunye noqeqesho, kunye nokuphumla okwaneleyo, kuya kukunceda ufezekise iinjongo zakho zempilo ngokufanelekileyo.
Ixesha lokuposa: Aug-10-2024