OKUHLE KANYE NEZIMBI ZOKUDLA KWA-GOMAD-min

OKUHLE KANYE NEZIMBI ZOKUDLA KWA-GOMAD

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I-GOMAD (imalitha yobisi ngosuku) ihlanganisa ukudla ilitha elilodwa lobisi (lonke) usuku lonke kanye nokudla okuvamile. Lelisu le-bulking lihlose ukukhulisa imisipha ye-weightlifters ngokushesha.

Ake ucabange ukuphuza igalani eligcwele lobisi nsuku zonke! Ingabe kungenzeka? Kuyathakazelisa ukuthi abantu abakhulisa imisipha yabo basebenzise lokhu kudla. Ukuthatha leli nani lobisi kuzokwandisa ikhalori yakho kakhulu. Akumangalisi yini? Ngokwesibonelo, amalitha angu-3.7 noma igaloni elilodwa lobisi (eliphelele) linikeza amakholori angu-2400, amagremu angu-127 amafutha, amagremu angu-187 ama-carbs, namagremu angu-123 wamaprotheni. Ingabe ungumuntu ophakamisa izinsimbi ofuna ukulandela lokhu kudla, futhi awazi ukuthi ungakwenza kanjani? Ngenhlanhla, lesi sihloko sizohlola ngobuhle nobubi bokudla kwe-GOMAD.

Izakhi zegaloni elilodwa lobisi

Igaloni lonke lamafutha linikeza cishe amakholori angu-2400, amagremu angu-127 amafutha, amagremu angu-123 amaprotheni, amagremu angu-187 ama-carbohydrate. Ukudla kwe-GOMAD kusekela abantu abathola isisindo kalula. Njengoba ubisi lungenayo i-fiber, kuba lula ukudla ama-calories angu-2400 esikhundleni sokuhlafuna. Kodwa-ke, ukudla okuqukethe i-fiber kubangela ukusutha okuwusizo kubantu abafuna ukunciphisa umzimba. Lokhu okulandelayo kuyadingeka uma uhlose ukuthola ama-calories angu-2400 ekudleni okuqinile: ama-calories angu-640 ahlinzekwa ama-avocados angu-2, ama-calories angu-616 anikezwa ilayisi (izinkomishi ezi-3), ama-calories angu-813 alethwa amantongomane axutshwe (1 inkomishi), kanye nama-calories angu-346 ahlinzekwa yinkukhu eqoshiwe ( 1 1/2 izinkomishi). Ukudla kwe-GOMAD kuyahambisana nesikhathi futhi kukhanga kakhulu kunezinkomishi eziyi-16 noma igalani yobisi enokudla okungenhla, ngaleyo ndlela ukukhetha okungcono.

buhle

  • Ukuthatha igaloni elilodwa lobisi kuthatha isikhathi esincane kunokusebenzisa ama-calories angu-2400.
  • Lokhu kudla kunikeza isinqamuleli sokufeza izinhloso zakho
  • Ukudla kwe-GOMAD kulungele abakhi bomzimba noma ama-weightlifters

Inzuzo yesisindo

Ake sithi umuntu unomzimba omncane futhi akanalo ithemba lokukhuluphala ngenxa yezakhi zofuzo noma umzimba, zama lokhu kudla. Ukudla kuqinisekisa ukuzuza kwesisindo phakathi nezinyanga ezimbalwa, inqobo nje uma unamathela kukho. Ngempela, ukudla kwe-GOMAD kuyisu elifaneleka kakhulu lokukhulisa isisindo njengoba kucebile ngamakhalori.

Abakhi bomzimba

Ngokuhlaziya, isisindo esitholwa ekudleni kwe-GOMAD singamafutha angama-40% kanye nemisipha engama-60%. Ngokwesayensi, kunzima ukuzuza imisipha ngaphandle kokuthola amafutha. Ngakho, lokhu kudla kufanelekile bodybuilders noma weightlifters. Ngenhlanhla, ubisi luqukethe izinhlobonhlobo ezinhle kakhulu zamaprotheni anesibopho sokuzuza kwemisipha.

Isizathu sofuzo noma i-metabolism

Abantu abathile abakwazi ukukhuluphala kungakhathaliseki ukuthi benzani. Abantu abancane bathambekele ekucabangeni ukuthi banokusebenza kancane kancane kwe-metabolism noma ukulinganiselwa okuthile kofuzo mayelana nemizimba yabo. Ukwamukela ukudla kwe-GOMAD kusula ukucabanga kwakho futhi kukunikeza umzimba onempilo.

bawo

  • I-GOMAD ingaholela emiphumeleni engathandeki yesisu njengohudo, isicanucanu, nokuqunjelwa.
  • Kufanele uphathe ubisi emini njengoba kuyinselele ukuphuza lesi samba sobisi kathathu noma kabili.
  • Ngokuvamile, igaloni elilodwa lobisi linamagremu angu-73 wamafutha agcwele kanye nama-milligrams angu-1680 we-sodium, ngaphezu kwenani elihlongozwayo lansuku zonke.

Izingozi zomdlavuza

Izazi zokudla okunomsoco ziphakamisa ukuthi ukusetshenziswa kobisi okuphezulu kuhlobene nokukhula kwesimila, okungenye yezinto ezibangela umdlavuza. Abacwaningi bathole ukuthi ushizi ophezulu, ubisi, i-calcium yobisi, nemikhiqizo yobisi kuphakamisa izingozi zomdlavuza we-prostate. Nakuba i-calcium inempilo, umthombo ulinganiselwe emikhiqizweni yobisi. Lokhu kungenxa yokuthi i-calcium etholakala obisini ingase inyuse izingozi zomdlavuza wendlala yesinye.

Ubuthakathaka bamathambo

Ukusetshenziswa kobisi oluphezulu kwenza amathambo omzimba abe buthaka, ngisho nalapho kudingeka ukuba asekele. Ukudla amaprotheni amaningi kubangela i-osteoporosis. Ngenxa yokuthi umzimba udonsa i-calcium egazini ukuze unciphise i-asidi ebangelwa amaprotheni, yenza amathambo abe buthaka.

Isifo senhliziyo

Izikhungo ezibhekene nomdlavuza zithi imikhiqizo yobisi icebile ngamafutha agcwele, akhulisa i-cholesterol embi noma ye-LDL, okuyisici esiyingozi senhliziyo. Izazi zokudla okunomsoco kanye nodokotela bathola ukuthi ukudla kwe-GOMAD kuphakamisa izingozi zesifo senhliziyo.

Amafutha agcwele amafutha

Igalani elilodwa lobisi licebile ngamafutha agcwele kanye nesodium ngaphezu kwenani elivunyelwe nsuku zonke. Ngaphandle kwalokhu, isaqukethe amagremu angama-80 wamafutha agcwele.

Izinkinga zezinduna

Abacwaningi bathole ukuthi ukusetshenziswa okuphezulu kwemikhiqizo yobisi kuphakamisa amanani e-testosterone. Ukulandela ukudla kwe-GOMAD inyanga eyodwa akubangeli izinduna. Kodwa-ke, kuholela ezinkingeni zesikhumba nesikhumba uma kusetshenziswe isikhathi eside.

Ukuphepha kwe-GOMAD

Igaloni eligcwele lobisi linikeza amanani aphezulu kakhulu wemisoco ethile, okungabalulekile ngaso sonke isikhathi. Ngokuvumelana nemithetho yezokudla, lokhu kudla kunikeza i-1920 milligrams ye-sodium, ikakhulukazi kubantu baseMelika kanye ne-83% yomkhawulo ohlongozwayo.

I-calcium ecebile

Ngokocwaningo, abantu abaningi baseMelika abayitholi i-calcium eyanele. Igaloni elilodwa lobisi linikeza ama-milligram angu-4800, lidlula amamiligremu ayi-1000 ahlongozwayo nsuku zonke kubantu abaningi abadala. Nokho, ukusetshenziswa ngokweqile kwe-calcium nsuku zonke kungaba yingozi. Abacwaningi bachaza ukuthi abantu abaphakathi kweminyaka engu-19-50 kufanele bagweme ukudla ama-milligrams angu-2500 e-calcium nsuku zonke, okuye kwanda amacala ezinso kanye nokungasebenzi kahle kwezinso. Futhi, ukusetshenziswa kwe-calcium ngokweqile kwandisa isifo senhliziyo kanye nezingozi zomdlavuza we-prostate, nakuba ucwaningo olwengeziwe kufanele lwenziwe. Mayelana nalokhu, ucwaningo lwango-2014 lwabonisa ukuthi amanani aphezulu obisi athinta impilo yamathambo.

Inkinga yokugaya ukudla

Ukuthatha ilitha lobisi (lonke) nsuku zonke isikhathi esilinganiselwe kungase kungabi nayo ingozi enkulu empilweni yakho, njengesihudo, isicanucanu, nokuqunjelwa. Ngeshwa, le miphumela itholwa abantu abangenalo i-allergies kumaprotheni obisi noma abangezwani ne-lactose. Ngaphandle kokusebenziseka kalula, lokhu kukhombisa ukuthi ukudla kwe-DOMAD kungaphazamisa impilo yakho yansuku zonke njengoba ukuphuza izingilazi eziyishumi nesithupha zobisi nsuku zonke kuyinselele futhi kungaholela ekuphatheni kabi.

Isiphetho

Ukufaka igaloni elilodwa lobisi ekudleni kwakho kwansuku zonke kuqondise ngokuqondile amakholori adingekayo ukuze uzuze isisindo futhi kukhuthaza ukwakhiwa kwemisipha, kodwa lokhu akuqinisekisi ukuphepha kokudla kwe-GOMAD. Njengoba umzimba awukwazi ukugcina ama-kilojoule amaningi ngesikhathi esisodwa, asele afakwa njengamafutha. Ngokuphambene, ukudla okungcono okunobungane futhi okuhlelwe kahle isikhathi eside kungasekela ukuzuza kwesisindo lapho imisipha yemisipha ikhiqiza iningi lazo. Njengoba ucubungula lokhu kudla, sicela uqaphele imiphumela engemihle esiyibalile. Ngakho, ukuthuthukisa imikhuba enempilo ehlala isikhathi eside kuhlale kungcono. Qinisekisa ukuthi ngaphambi kokubhalisela ukudla kwe-GOMAD, ufuna ukubonisana nodokotela.

Okuthunyelwe kwakamuva kukaBarbara Santini (bona konke)

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UBarbara ungumbhali ozisebenzelayo futhi ungumeluleki wezocansi nobudlelwano e-Dimepiece LA kanye namaPentshisi kanye Nokumemeza. U-Barbara uhileleke ezinhlelweni ezehlukene zemfundo ezihloselwe ukwenza izeluleko zocansi zifinyeleleke kalula kuwo wonke umuntu kanye nokuqeda ukucwaswa ngocansi emiphakathini eyahlukene yamasiko. Ngesikhathi sakhe sokuphumula, u-Barbara ujabulela ukudabula izimakethe zakudala e-Brick Lane, ehlola izindawo ezintsha, ukupenda nokufunda.

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