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I-Cottage shizi ngaphambi kokulala - izimpendulo nemibuzo ejwayelekile

Kwenzekani uma udla i-cottage shizi ngaphambi kokulala?

Abakhi bomzimba abaningi bayathandaudle i-cottage shizi ngaphambi kokulala. Lokhu kuholela ekukhishweni okuqhubekayo kwama-amino acid egazini nasemisipha phakathi nobusuku, okunganciphisa ukuwohloka kwemisipha.I-Cottage shiziigcwele iprotheni ye-casein. I-Casein ifakwa kancane, ikhuthaza ukuzuza kwemisipha, futhi isiza ukuvimbela ukuwohloka kwemisipha.





Hawu! Hheyi nonke. Kwenzakalani! UShaun Hadsall lapha. Isazi samafutha esidala esineminyaka engama-46.

Umnikazi we-online Fast Fat Lean Community Get Lean in 12th futhi ku-athikili yanamuhla leyo yingxenye 3 yezitolimende zami ezintathu kokuthi Ungasakha Kanjani isidlo sokushisa esivuthayo sokugcina, ngizokwembula kahle ukuthi ungadla kanjani ngaphambi kokulala ukuze ulahlekelwe ngamafutha ngokushesha. Kulungile. Ngatshelwa ukuthi angidle ngemuva kuka-6: 00 noma u-7: 00 ekuseni uma inhloso ukwehlisa isisindo.

Isayensi manje ikhombisa ukuthi lokhu kuyinganekwane. Futhi kule ndatshana, ngizoyilahla leyonganekwane ngosuku lapho udla isidlo sasekuseni noma usebenzisa ukuzila ukudla ngezikhathi ezithile, nokuthi ukugwema kanjani ukudla okwandisa i-insulin njengama-carbohydrate ekuqaleni kosuku kuvumela umzimba ukuthi ukhulule ama-neurotransmitter amaningi zisigcine sigxile, sinikwe amandla, futhi nathi Siza Ukushisa Okungaphezulu kwe-Belly Fat sikhulume ngokuthi kungani kufanele sidle ama-carbohydrate amaningi ebusuku ku-athikili inombolo 2. Futhi ngikhombe izifundo ezintathu ezishicilelwe zocwaningo ezibonisa ukuthi abantu abadla iningi, iningi labo ama-carbohydrate esidlweni sakusihlwa abe nokuzwela okungcono kwe-insulin, alahlekelwe amanoni amaningi esiswini, futhi alala kangcono kunalabo abadla ama-carbohydrate ekuqaleni kosuku.



Ngakho-ke ngiyazi ukuthi sonke sihlelelwe ukukholwa ukuthi kufanele sidle ama-carbohydrate ethu ekuqaleni kosuku futhi sinciphise isisindo ebusuku njengoba imetabolism incipha. Noma kunjalo, lokhu kuyinganekwane. Ukudla ukudla okulungile ngaphambi kokulala kuzoshukumisa imetabolism yakho.

Ukungasho ukuthi ukulala okujulile kuzokwandisa imetabolism yakho ngenkathi uphupha, uqede inkolelo yokuthi umetabolism wakho uzokwehla ngaphambi kokulala. Manje ngincoma ukuthi uhlele kahle lesi sidlo ngaphambi kokulala futhi ube naso cishe imizuzu engama-90 kuya emahoreni amabili ngaphambi kokulala, ake sithi ngo-6: 00 ntambama. uyolala ngo-10: 00 ebusuku, ulinda amahora amane aphelele ngaphambi kokuba ulale.

Manje ulala ungadlile. Ngeke ulale kahle. Uzovuka ulambile.



Futhi uzovuka ngokuguquguquka kweshukela egazini. Uma wondla umzimba wakho izakhamzimba ezifanele manje, engizokutshela zona ngomzuzwana nje, ihora noma amabili ngaphambi kokulala, umzimba wakho manje usuzoba nezakhi ozidingayo ukuze uvuseleleke futhi uvuseleleke. Kukusiza ukuthi ulale ubuthongo obukhulu.

Ivimbela indlala yasekuseni futhi iqinise ushukela osegazini ekuseni.Udinga ukuthi uqiniseke ukuthi ugwema ukudla okuphezulu kwe-carbohydrate ngaphambi kokulala. Okuwukuphela kwama-carbohydrate engiwancomayo ukuthi udle ihora noma amabili ngaphambi kokulala amajikijolo nama-cherries aphansi e-glycemic.

Futhi ofuna ukukwenza ukuhlanganisa lokhu nomthombo wekhwalithi ephezulu wamaprotheni. Kungakhathaliseki ukuthi yini, uzofuna ukudla amaprotheni amahora ambalwa ngaphambi kokulala ngoba kunomphumela ophezulu wokushisa. Uma udla amaprotheni ngaphambi kokulala, umzimba wakho wandisa umzimba wawo ngokugaya lokho kudla ngoba udinga amandla amaningi wokugaya amaprotheni kunamafutha noma ama-carbohydrate.



Ufuna ukuhlanganisa lokho manje. Ungenza amafutha athile anobungani. Isibonelo, ungenza iprotheni shake ngesipuni sebhotela wenathi eluhlaza.

Ungenza amaprotheni nemifino. Ngakho-ke ungaba yi-pi. yenza isb. inhlanzi noma ucezu lwenkukhu.

Ungakuthosa lokhu, futhi ungabeka uwoyela womnqumo kuwo bese uphonsa eceleni noma yiluphi uhlobo lwemifino ephansi ye-cruciferous, high-fiber. Manje uhlobo oluphambili lwamaprotheni okufanele aluthathe ngaphambi kokulala empeleni luyi-casein protein njengoba ikhipha kancane ubusuku bonke. Kuthatha amahora ukugaya.

Ngakho-ke ikhipha kancane ama-amino acid futhi yondle imisipha yakho ukukusiza uphumule futhi ulale kangcono ebusuku, ngamandla amaningi wamaprotheni. Kutholakala futhi ku-cottage shizi kanye ne-yogurt yamaGrikhi. Ngakho-ke isidlo esimnandi sokulala sinye se-cottage shizi esinamajikijolo noma ama-cherries, noma i-yogurt ethile yamaGrikhi enezinkinga ezithile zamajikijolo.

ikhawunda lokuhamba ngebhayisikili

Uma ungakwazi ukubekezelela imikhiqizo yobisi, hlala ubuyele kule mithombo elula yamaprotheni. Ucwaningo lukhombisa ukuthi uma ufuna ukudla izinto ezifana nenyama ebomvu ngaphambi kokulala, kungenza amazinga akho e-insulin akhuphuke kakhulu. Khumbula ukuthi lokhu kuyisihluthulelo ngaphambi kokudla ngaphambi kokulala.

Ungadla ngokoqobo imizuzu eyi-10 ngaphambi kokulala uma ulandela le mihlahlandlela uzothola imiphumela emihle. Ngeke kukwenze ukhuluphele nakancane. Udinga nje ukuthi uqinisekise ukuthi ugwema ukudla okunamazinga e-insulin.

Ngakho-ke ufuna ukugwema ukudla okuvuthiwe futhi ufuna ukweqa isitashi amahora ambalwa ngaphambi kokulala, lokhu kungukudla okwandisa i-insulin futhi kukhulise i-insulin. I-insulin iyi-hormone yokugcina amafutha futhi ivimba ukukhishwa kwamahomoni okukhula ngenkathi ulele. Khumbula ukuthi ngenkathi ulele, umzimba ukhipha iningi le-hormone yokukhula phakathi nobusuku, futhi ukudla ukudla okuqinisa i-insulin ngaphambi kokulala kuzokwenza kube buthuntu futhi kuvimbele umzimba wakho ekukhipheni i-hormone yokukhula.

Ngaphambi kokuba ngisayine lokhu, ngifuna ukukhuluma ngalesi sitokisi sokudla okunamafutha okufanele usigweme futhi leso isitashi emafutheni ndawonye noma izithelo ezivuthiwe ezinoshukela namafutha ndawonye. Futhi ngizokunikeza isibonelo esinempilo. Ake sithi ukhetha ubhanana ovuthiwe onebhotela le-nut eluhlaza.

Kuzwakala kumnandi kakhulu. Futhi zombili ukukhetha ukudla okunempilo. Kepha ubhanana ovuthiwe unokuningi ongakunikeza? ushukela owedlula ubhanana oluhlaza.

Lapho ubhanana uvuthwa, amandla okumelana aphenduka ushukela. Ngakho-ke ubhanana ovuthiwe unoshukela omningi. Lo shukela uzothuthukisa i-insulin.

I-insulini yihomoni yokugcina umzimba. Ngakho-ke lapho ibhotela le-alimondi lisohlelweni ngesikhathi esifanayo nale insulin, le insulin izomunca futhi igcine la mafutha. Ngakho-ke le yinombolo yokuqala yokudla okunamafutha ofuna ukuyigwema i-95% yesikhathi.

Kukulungele ngokuphelele ngoSuku Lokukopela, noma uma udla ukudla kokukopela. Kepha ungacabanga ngayo yonke inhlanganisela yokudla esikuthandayo okunenhlanganisela ebulalayo yesitashi noshukela onamafutha. U-ayisikhilimu nokudla okuningi esikuthandayo kokukhohlisa, kungaba ukudla okusheshayo noma i-lasagna, i-spaghetti, iMexico, isiShayina.

Konke lokhu kudla kuhlanganisa isitashi esiningi noshukela onamafutha amaningi futhi lokhu ngamafutha okugcina inhlekelele entsha. Ngenzele umusa omkhulu. Shaya inkinobho ethi Like.

Sh yilokhu. Maka umngani ongazuza. Uma unemibuzo thumela amazwana ngezansi, ngiyabonga ngokubuka nokuqhubeka nomsebenzi omuhle.

Ingabe i-cottage cheese ngaphambi kokulala ishisa amafutha?

Kungenzeka ukudlai-cottage shizi ngaphambi kokulalakukusiza ngempela ukuthiulahlekelweisisindo? Ucwaningo luxhumanise ukudla okulula ebusukucottage shizinge umfutho umzimba. Ukudlaushizi ngaphambi kokulalakungenzeka kungabe kusaba yizinto zamaphupho amabi njengoba isifundo esisha sithole ukuthi ukudlacottage shizi ngaphambiuya kulalakungasiza isisindoukulahlekelwa.Okthoba 31 2018

Ngidla i-cottage shizi engakanani ngaphambi kokulala?

Ocwaningweni lwango-2018, abacwaningi babenabesifazane abayi-10 abakhuthele eminyakeni yabo yokuqala yama-20 badla inkomishi eyodwa yecottage shizi(ngamagremu angama-30 wamaprotheni nama-0% wamafutha), iprotheni ye-casein (amagremu angama-30), noma i-placebo engeyona eyekhalori ebusuku ngezikhathi ezintathu ezihlukene cishe imizuzu engama-30 kuye kwengu-60ngaphambi kokulala.Septhemba 1 2020

Ngabe i-cottage shizi ingakusiza ulale?

I-yogurt ecebile nge-calcium necottage shizi

Ubisi ngumthombo wemvelo welala-ukunciphisa i-tryptophan, ne-calcium nayo isebenza njenge-booster kule-amino acid. Yize bengebaningi abantu abaphuza ingilazi efudumele yobisi ngaphambi kokulala, sincoma ukuthi kwenziwe 'isikhathi se-dessert' kufaka phakathi le mithombo yobisi enamaprotheni aphezulu.
Juni 19. 2018 Nov.

Ingabe i-cottage shizi inciphisa amafutha esiswini?

I-Cottage Cheese

Ukudla okuningicottage shizikuyindlela enhle yokuthuthukisa ukudla kwakho kwamaprotheni. Kuyasutha kakhulu, kukwenza uzizwe ugcwele ngenani eliphansi lama-calories. Imikhiqizo yobisi nayo iphakeme nge-calcium, ekhonjiswe ukuthi iyasiza kwiamafuthainqubo -burn (25).
Okthoba 1 2014

umpetha wamabhayisikili

Kwenzekani uma udla i-cottage shizi nsuku zonke?

Imiphumela emibi ingahle ibe yesikhashana, kephauma uuvame ukuqhubeka kucottage shiziekudleni futhi ngokungaguquguquki kudla isodium eningi kakhulu, izinkinga ezinkulu zingavela, njenge: umfutho wegazi ophezulu ingozi eyengeziwe yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi. ukuhluleka kwenhliziyo.

Ingabe i-cottage shizi iyashisa amafutha esiswini?

I-Cottage Cheese

Ukudla okuningicottage shizikuyindlela enhle yokuthuthukisa ukudla kwakho kwamaprotheni. Kuyasutha kakhulu, kukwenza uzizwe ugcwele ngenani eliphansi lama-calories. Imikhiqizo yobisi nayo iphakeme nge-calcium, ekhonjiswe ukuthi iyasiza kwiamafutha-evuthayoinqubo (25).
Okthoba 1 2014

Ngingadla i-cottage shizi nsuku zonke?

I-Cottage shiziingumthombo omuhle wamavithamini namaminerali athile, kepha iqukethe kuphela amanani amancane abanye, noma ayinayo nhlobo. Uma wena kuphelaudle i-cottage shiziusuku lonke, ngeke uyithole i-RDI yazo zonke izakhi umzimba wakho odinga ukusebenza kahle. Ungalahlekelwa amandla usuku lonke, ikakhulukazi uma uzivocavoca umzimba.

Ungakwazi yini ukuthola isisindo sokudla i-cottage shizi?

Eyodwakokuhle kakhulucottage shizi- ikhalori lekhalori, ikakhulukazi amaprotheni anama-carbohydrate amancane kakhulu futhiamafutha.Ukudlaokunungi kwecottage shizikuyindlela enhle yokuthuthukisa ukudla kwakho kwamaprotheni. Kubuye kusuthe kakhulu, kuyenzewenauzizwe ugcwele ngenani eliphansi lama-calories.Okthoba 1 2014

Iyiphi i-yogurt enempilo noma i-cottage cheese?

Ukubhekisisa lezi zindlela zombili zezempilo kuveze imiphumela emangazayo: Ukuphakelwa kwamafutha agcwele ngama-gram ayi-100cottage shiziiqukethe 11.5 amagremu wamaprotheni no-4.3 gram wamafutha. Inani elifanayo lesiGreki esigcwele amafuthaiyogathiinama-gram ayi-8.7 wamaprotheni namafutha acishe afane (4.1 amagremu).Ephreli 12 2019

Ingabe kuhle ukudla i-cottage shizi ngaphambi kokulala?

Abaphenyi baseFlorida State University bathi ukudla lesi sidlo esigcwele amaprotheni ngaphambi kokulala kunezinzuzo ezithile ezinkulu. Bathola ukuthi ukudla i-cottage shizi emaminithini angama-30 kuya kwangama-60 ngaphambi kokulala kukhulisa izinga lokunciphisa umzimba futhi kuthuthukise nokululama kwemisipha (ukuthi imisipha yakho ibuyela emuva kangakanani emuva kokuzivocavoca).

Ziyini izinzuzo zokudla i-cottage shizi?

Ukwanda Kwemisipha. I-Cottage shizi icebile ngamaprotheni, ahlinzeka ngama-amino acid asetshenziswa umzimba wakho ukwakha izicubu nezinye izicubu. I-Cottage shizi ingathandwa kweminye imithombo yamaprotheni, njengoba abesifazane abasesifundweni abashicilelwe ku-'The Journal of Nutrition 'bezwa ukuzuza kwemisipha okwengeziwe ngamaphrotheni obisi.

Iyiphi indlela engcono yokwenza i-cottage shizi?

Noma buyela emuva ngawo-1950 bese uthola ushizi wakho we-cottage ngaphakathi komgodi wepheya eboshiwe noma embhedeni wamapentshisi asikiwe. Uju lunikeza i-cottage shizi ubumnandi obufanayo njengoba kwenza isiraphu ye-maple. Engeza ukufafaza kwesinamoni ukukhahlela ukunambitheka phezulu kwe-notch.

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