Isheduli efakazelwe yokuzuza isisindo

Isheduli efakazelwe yokuzuza isisindo

• I-Proven Weight Gain Table itafula lokudla okunempilo elenzelwe abantu abafuna ukuzuza isisindo ngendlela enempilo.

Lolu hlelo luhlanganisa imithombo ecebile yamaprotheni, njengamaqanda, ushizi, iyogathi, namantongomane, njengoba lezi zithako zikusiza uzizwe ugcwele futhi ugcwele amanzi kuze kube sekuseni.
Lolu hlelo luphinde lukhuthaze ukusetshenziswa kwemithombo yemvelo yamandla njengezithelo nemifino.

• Izikhathi zokudla okunomsoco kuleli thebula zinikeza iziphakamiso zokuthuthukisa ukudla kwakho ngezindlela ezinempilo.
• Ngokwesibonelo, uveza izindlela zokudla ezingcono kakhulu zokuzuza isisindo njengokudla inhlanzi, irayisi elinsundu nophizi, nokuphuza ijusi kaphayinaphu.

• Ngaphezu kwalokho, leli thebula liphakamisa ukudla ukudla okulula okunempilo njengokudla amakotapheya angu-8 ocezwini lwesinkwa.

• Uma ufuna izindlela eziphumelelayo neziqinisekisiwe zokwandisa isisindo sakho, isimiso sokuzuza isisindo esifakazelwe singabhekwa njengohlelo olufanele lokufeza lo mgomo.

Ukudla kokukhuluphaliswa ngusokudla okunomsoco

• Isazi sokudla okunempilo sinikeza ukudla okuphumelelayo kokukhuluphaliswa okusekelwe ekwandeni kwama-calories.
• Ngaphezu kwalokho, kunconywa ukuphuza izinkomishi ezingu-3-4 zobisi lonke ngosuku.

• Amantongomane azo zonke izinhlobo angumthombo ophakeme wamaprotheni namafutha anempilo, futhi uma esetshenziswa ekuphekeni kwesisindo ekudleni kwakho, akunikeza ukudla okuphelele.
• Ngaphezu kwalokho, kunconywa ukudla amaqanda abilisiwe angu-3 ekudleni ukuze aphule ukudla, okuqukethe ama-calories angu-221.

Ukudla kwasekuseni kubaluleke kakhulu ekudleni okukhuluphalisiweyo, njengoba kuyisidlo esiyinhloko sosuku lonke.
Lesi sidlo kufanele sibe nezakhi ezidingekayo, futhi kungase kunconywe ukwandisa inani lama-carbohydrate.
Ngakho-ke, umuntu kufanele athintane nesazi sokudla okunempilo ukuze athole ukudla okwenziwa ngokwezifiso futhi okuphumelelayo kwesisindo

Imuphi umuthi oshesha kakhulu wokukhuluphala?

Phakathi kwezithako zokudla okunomsoco ezitholakala emakethe, i-Oxymetholone ibhekwa njengenye yezidakamizwa ezikhuluphalisa ngokushesha.
Lo muthi uyasebenza ekuzuzeni isisindo kanye nemisipha, futhi ungase unikezwe iziguli ezilahlekelwa isisindo esikhulu.
Ngenxa yomphumela wayo ekwandiseni isifiso sokudla kanye nokukhuthaza ukukhula kwemisipha, ibonise ukuphumelela okuhle ekutholeni isisindo ngokushesha.
Kodwa-ke, lo muthi kufanele usetshenziswe ngaphansi kokuqondisa kukadokotela onguchwepheshe futhi ngokwemithamo ebekiwe, njengoba ungabangela imiphumela emibi kakhulu kumsebenzisi.
Ngaphambi kokuthatha noma yimiphi imithi yokuzuza isisindo, kufanele uhlale uthintana nodokotela ukuze uqinisekise ukuphepha kwakho.

Ngikhulupha kanjani ngeviki ngokwemvelo?

• Uma ufuna ukuzuza isisindo ngokwemvelo phakathi nesonto, kunezindlela ezithile ezingakusiza ukufeza lokhu.
• Okokuqala, kancane kancane ukwandisa inani lama-calories owadla nsuku zonke.
• Okwesibili, gcina ukudla okunempilo futhi udle imisoco ehlukahlukene njengamaprotheni, amafutha anempilo nama-carbohydrates.
• Okokugcina, khumbula ukuthi kubalulekile ukwenza izivivinyo zokumelana nokwakha imisipha enempilo nokwandisa isisindo somzimba.
• Njalo thintana nodokotela wakho noma isazi sokudla ngaphambi kokwenza noma yiluphi ushintsho ekudleni kwakho noma ukuzivocavoca umzimba.

Iyiphi ingxenye eyinhloko yokuzuza isisindo?

• Isithako esiyinhloko sokuzuza isisindo amaprotheni.
• Isibonelo, ungaqala ukuhlukanisa ukudla kwakho kube izidlo ezincane ezi-5 kuya kwezi-6 phakathi nosuku.

Iyiphi indawo yokuqala yokukhuluphala emzimbeni?

• intamo:
  Indawo yokuqala yomzimba eqala ukuqongelela amafutha yintamo.
  Umuntu angase abone ukwanda kobukhulu bentamo ngemva kwesonto lokuthola isisindo.
  Le ndawo iyinhloso enkulu yamafutha omzimba futhi iyinkomba yokuzuza isisindo kanye nendlela yokuphila engenampilo.
• Isifunda sesisu:
  Ngokuvamile, indawo yesisu yindawo yesibili lapho ukwanda kwamafutha kubonakala kwabesifazane.
  Ukucindezeleka ngokweqile nokucindezeleka kubangela amazinga aphezulu e-cortisol emzimbeni, okuholela ekuqongeleleni kwamafutha amaningi endaweni yesisu.
  Ukugcina impilo enempilo nokuzivocavoca kunganciphisa lesi simo.
• Indawo yezinqe:
  Izinqe nazo ziyizindawo ezijwayelekile zokunqwabelana kwamafutha kwabesifazane.
  Ukudla okuqukethe i-gluten kubangela ukwanda kokuzwela emzimbeni, okuholela ekuqongeleleni kwamafutha kule ndawo.
  Kubalulekile ukulandela ukudla okunempilo, okulinganiselayo ukuze unciphise umphumela walokhu kungezwani komzimba nokulawula ukuzuza kwesisindo.
• Indawo engezansi (phakathi kwenkaba nedolo):
  Ukuntuleka kokuzivocavoca nokuntuleka kokunyakaza kungabangela ukuzuza kwesisindo endaweni engezansi yomzimba.
  Ukuntuleka kokunyakaza kuyinkomba yobunzima nokuzuza kwesisindo.
  Kubalulekile ukubandakanya imisebenzi yezemidlalo evamile ngosuku ukuze ugcine umzimba onempilo futhi ojwayelekile.
• ingcindezi:
  Ukucindezeleka okungapheli kukhuthaza umzimba ukuthi ukhiphe i-cortisol, futhi i-hormone i-cortisol ibangela ukukhishwa kwenani elikhulu le-insulin, okuholela kushukela wegazi ophansi kanye nokwanda kwesifiso sokudla ukudla okunoshukela namafutha amaningi.
  Lokhu kuntengantenga kwengqondo nokondleka kungaba nomthelela ekuqongeleleni kwamafutha emzimbeni wonke, okuhlanganisa intamo, isisu, nezinqe.

Kuyacaca ukuthi isisindo esiningi sinomthelela omningi emzimbeni, sithinta inhliziyo nemithambo yegazi futhi sandise amathuba okuba nezifo ezingelapheki.
Ngakho-ke, kungcono ukulandela indlela yokuphila enempilo, udle ukudla okulinganiselayo nokuzivocavoca ukuze ulawule isisindo somzimba futhi ugcine i-GI enempilo

Athini amagama amaphilisi okukhuluphalisa?

• Okusanhlamvu okukhuluphalisiweyo yimikhiqizo eshushumbiselwa ezweni futhi isetshenziselwe ukukhuluphala.
• Lawa maphilisi ahlanganisa izinhlobo eziningana, ezifana namaphilisi e-Balila (descamethasone), amaphilisi e-methyltestosterone, amaphilisi e-oxandrolone, namaphilisi e-oxymetholone.

Imaphi amaprotheni andisa isisindo?

• Amaprotheni angenye yezingxenye ezibalulekile ezidingwa umzimba ukuze wakhe imisipha futhi ukhuluphale.
• Ngakho-ke, kulabo abafuna ukuzuza isisindo ngendlela enempilo, ukudla la maprotheni anomsoco kuyisinyathelo esihle sokufeza lokhu.

Yiziphi izithelo ezisiza ukuzuza isisindo?

Kunezithelo eziningi ezingasiza ekutholeni isisindo.
Esinye salezi zithelo yi-durian, engumthombo omuhle wamandla namafutha anempilo.
Izinzuzo zayo futhi zihlanganisa ukwanda kwesifiso sokudla kanye nokuthuthukisa amazinga ekhalori.
Ngaphezu kwalokho, i-folate yemifino esithelweni se-durian iqukethe inani eliphezulu lezakhamzimba ezidingwa ngumzimba.
Kukhona nezinye izithelo ezingabangela ukukhuluphala, njengomango, ukhukhunathi, ukwatapheya, nezithelo ezomisiwe njengezinsuku.
Ngakho-ke, uma ufuna izindlela zokwandisa isisindo somzimba wakho, kungcono ukufaka lezi zithelo ekudleni kwakho, inqobo nje uma ungeqi ukuphakelwa kwayo okuphakanyisiwe.

Imuphi umuthi ovusa inkanuko?

Ukwandisa isifiso sokudla kubalulekile kubantu abaningi abahlushwa i-anorexia, ngakho-ke iqembu lemithi liye lasungulwa elisiza ukwandisa isifiso sokudla kanye nesisindo.

• Eminye yale mithi yilezi:

• Amaphilisi e-yeast anamaphilisi e-musigur: Asiza ukuvusa isifiso sokudla futhi akhuluphale.
• I-Megestrol: Isetshenziselwa ukuvuselela isifiso sokudla kanye nesisindo ngemva kokuhlinzwa noma ukuhlukumezeka okukhulu.
• I-Oxandrolone: ​​Ithathwa njengokuphuma kwe-cortisone futhi isetshenziselwa ukuvuselela isifiso sokudla nokuthola isisindo ngemuva kokuhlinzwa okukhulu.
• I-Megestrol acetate: Ivuselela isifiso sokudla futhi isetshenziselwa ukwelapha i-anorexia nokuncipha okukhulu kwesisindo okuhambisana nezimo ezithile.
• Ithebhulethi ye-Gastromotil: Isebenza njengesivuseleli sokudla.

• Ukusetshenziswa kwale mithi kumele kube ngaphansi kweso likadokotela onguchwepheshe.

Yiziphi izingxube ezandisa isisindo?

• Izingxube zokuzuza isisindo ziyinketho enhle kulabo abafuna ukuzuza isisindo ngendlela enempilo.
• Lezi zingxube ziqukethe izithako ezinothe ngamakhalori, amaprotheni kanye nezakhamzimba ezinothe amandla.

Imaphi amakhambi akhulisa isisindo?

Ukukhula kwesisindo nokwanda kwesifiso sokudla kungase kubakhathaze abanye abantu, futhi kukhona amakhambi okukholakala ukuthi anesandla ekufinyeleleni lo mgomo.
Sizokhanyisa amanye alawa makhambi angase anikeze izinzuzo ezingaba khona ekuzuzeni isisindo kanye nesifiso sokudla.

• Isitshalo se-Gentian:
  Lesi sitshalo sithathwa njengemvelo futhi sijwayelekile emhlabeni wamakhambi emvelo, futhi kukholakala ukuthi sinomthelela ekuvuseleleni isifiso sokudla kanye nokuthuthukisa ukugaya.
  Ungalithola litholakala efomini le-supplement, futhi ungenza netiye ngalo.
• I-Thistle Ebusisiwe:
  Lesi sitshalo sendabuko sisetshenziswa ngamabomu kwamanye amasiko ukuze kuvuse isifiso sokudla futhi kushukumise isimiso sokugaya ukudla.
  Ungase ube nemikhiqizo equkethe lesi sithombo etholakala ngesimo samaphilisi noma itiye.
• I-Centaury herb:
  Lesi sitshalo sendabuko sisetshenziselwa futhi ukuvuselela isifiso sokudla nokukhuluphala.
  Kubhekwa njengengxenye yokwakhiwa kwamanye amalungiselelo e-herbal atholakala emakethe.
• I-Chamomile:
  Ukudla i-chamomile kukholelwa ukuthi kusiza ukuvuselela isifiso sokudla futhi kube lula ukugaya.
  Ungajabulela inkomishi yetiye le-chamomile nsuku zonke ukuze uzuze ezinzuzweni zayo.
• Izimpande ze-Dandelion:
  Izimpande ze-Dandelion ziwumthombo ocebile wezakhamzimba futhi zivuselela isifiso sokudla.
  Zingasetshenziswa ngendlela yezithako zokudla okunomsoco noma amalungiselelo e-herbal ahlukahlukene.
• Ujinja:
  Ukwengeza i-ginger ekudleni kwakho kwansuku zonke kungafaka isandla ekuvuseleleni isifiso sokudla kanye nesisindo somzimba.
  Ingadliwa izingcezu ezincane noma yengezwe etiyeni noma ekuphekeni zokupheka.
• I-Echinacea:
  Ukwakhiwa kwalesi sitshalo kuvame ukukhulisa isifiso sokudla, futhi ungajabulela amaphilisi aqukethe i-echinacea noma uwadle ngendlela yetiye.
• I-Indian hemp (ngesiNgisi: insangu):
  ICannabis iyaziwa ngokukhulisa isifiso sokudla, kodwa sicela ucabangele imithetho yendawo mayelana nokusetshenziswa ngaphambi kokuyizama.

• Ithebula elilandelayo lifingqa amanye amakhambi okukholakala ukuthi akhulisa isisindo:

Sicela uqaphele ukuthi ukuthatha amakhambi kufanele kwenziwe ngokucophelela futhi ngokuvumelana neziqondiso zezokwelapha, futhi ngemithamo efanele ukugwema noma yimiphi imiphumela emibi engadingeki.
Kunconywa ukuthi uthintane nodokotela ngaphambi kokuqala ukusebenzisa noma yiluphi uhlobo lwemifino ukuze uqinisekise ukuphepha nokusebenza kahle