Sesondlo menu izihlunu mass elimisiweyo. Nutrition ekukhuleni imisipha

Wonke amaphupho kokuba nomzimba entle pump. Bonke zibandakanya zokungqinga izihlunu ukuba avelile baphuma phantsi T-shirt. Ukuba umzimba ezintle, abantu baqala ukuya kwi ukutya okanye wenze. Kodwa indlala kunye ngokuvela 'nentsimbi' ilothe nto. Amandla leseti menu ubunzima izihlunu kubaluleke, umzekelo, ukusebenzisa kunye Nge. Maxa wambi Iimbaleki musa qhoboshela ebaluleke kakhulu kule ngongoma, yaye emva koko kudana iziphumo zabo. Kuphela ukukhetha i menu elifanelekileyo iseti mass izihlunu, unako ukuphumelela abanxibe impahla.

50% lempumelelo - isondlo esifanelekileyo

Khetha menu ukwakha izihlunu kufuneka kuphela xa izicwangciso ukumpompa lo msebenzi. Ukuba umntu aye nakwiziko lokuzilolonga kuphela ukuba nje mna ikwimo entle kwaye uzive ithowuni kwezihlunu, ukutya ezizodwa Akuyomfuneko yena. Eyona engundoqo eya iseti ebonakalayo ubunzima kwezihlunu liyithobele ukutya okhethekileyo.

Kutheni akukho mandla akakwazi ukwenza

Impendulo kukuba ungajonga ixesha elide akukho mfuneko xa kukho umthwalo elikhulu izihlunu, wachitha eninzi amandla. Ngenxa yoko, ukuba ukubuyisela kwindawo umzimba kufuneka enze imali efanayo kwezondlo. Oku kulandela lo mbuzo olandelayo: "Ukuba nithe nadla embi, apho kukho amandla kakhulu?". Ewe, naphi na! Nutrition imisipha ubunzima iseti (menu) ikakhulu ijolise ekubuyiseleni amandla efanayo kakhulu okwakuchithiwe ngexesha ukusetyenziswa kunye nokuqinisekisa "izitena 'omtsha umzimba - iiproteni.

Neeproteni - isakhiwo eziphathekayo ukuze imizimba yethu

Umntu akanako ngokuqhelekileyo akhule ngaphandle protein ngokwaneleyo. Ezi zinto zibandakanywa ukwakhiwa igazi, izihlunu, amalungu, kunye nezinye izinto ezininzi emzimbeni. Kwakhona luqulathe protein zonke enzayim elawula umsebenzi eziphilayo. Kungenxa yoko le nto kubaluleke kangaka ukufumana protein ngokwaneleyo. ukusetyenziswa kwayo inikeza izinto zokwakha izihlunu ezibaluleke kakhulu kufunwe abantu baseRoma.

Enye ingongoma: ukuze ukwakha into, kufuneka asebenzise imali ethile amandla. Yiyo le nto kufuneka ukuba ngoyaba ukutya phezulu carbohydrate. Ezi izinto aluncedo ekhawulezayo amandla, nto leyo eyimfuneko ukuze kwakhiwe izihlunu. Isiphumo kukuba iiproteni ke "iibhloko zokwakha" ukwakha iindonga ezintle elikroliweyo, kanye carbohydrate ukuba baqokelelene ndawonye.

Ihlebo ukwanda echanekileyo ngokukhawuleza imisipha

Le menu ngokufihlakeleyo ngenxa yokwanda ubunzima imisipha ilula: oko kuyimfuneko ukutya ngaphezu kilojoules, kunokuba kunokwenzeka ukuchitha. Kuphela ngale ndlela, yaye hayi ngenye kunokwenzeka, ngendlela elula, ukuba ukumpompa. Nutrition kufuneka anikwe ingqwalasela enkulu. Umzekelo, ukuba kukho impazamo logama kwi unikezelo ngamandla onke calories ziya kuhamba nangoko amafutha, yaye apho kuyimfuneko yabadlali. Ukuba ungenisa ukutya yonke kumqolo, kuyakuba njalo, njengokuba kubhaliwe ngasentla. Isondlo efanelekileyo kwemisipha mass kufuneka ibe oluninzi ngamanqatha.

It ifanele khulu nokondliwa ezemidlalo zokwakha kwezihlunu. Ukuphonononga bathi inzuzo yalo engundoqo - ukungabikho kwamafutha eziyingozi neswekile, oko kukuthi isiqalo olungileyo inkqubo yokugaya of mass kwezihlunu.

Emsebenzini nsuku - ukuze uphumelele

Nutrition imisipha ubunzima iseti (bona i menu. Ngezantsi) ifuna tokogo yemihla ngemihla, ukuze umzimba ukwazi ukufumana ingasetyenziswa ukutya ngexesha leeyure ezithile. Ngasezantsi isidlo kakhulu elungeleleneyo yemihla ngemihla bodybuilders abasaqalayo.

08:00 - Rise. Uyakwazi ukwenza umthambo zemithambo okanye yiya kuba emane kusasa. Le nkqubo iza kunceda umzimba kunye nezihlunu ukuba avuke aze abakhokelele ithowuni.

08:30 - Breakfast. Isidlo lokuqala ibaluleke kakhulu. Kwayo akukho tyala angena kubethwa ngoyaba. wayohlala Future ngokuyimfuneko kufuneka isidlo sakusasa ekucebiseni komphefumlo.

11:00 - ilantshi. nje ibaluleke isidlo esikhulu izimuncumuncu. Kuyinto kwesi sigaba, omnye igcinelwe imini, nto leyo ke ngoko wachitha ngokukhawuleza.

14:00 - ilantshi. Kwakhona ingongoma ebaluleke kakhulu kumthamo ukudla imihla ngemihla. Loo kwemini emzimbeni eze yonke le miba ibaluleke kakhulu ekwakheni kwezihlunu.

16:00 - Yidla phambi umthambo. Esi sidlo akufuneki ukuba iqine, njengoko kuthatha phezu isisu enzima akukho luncedo kakhulu.

18:30 - okulula ukukhanya.

19:00 - Dinner. Kuba isidlo ukuba adle kakhulu ukutya okungekho mpilweni.

21:00 - izimuncumuncu phambi lokulala.

Oku kuya kuvumela kungekhona ukutya nzima zesiqhelo bafumane ubunzima kwezihlunu ngokukhawuleza.

ngosuku adle ezingaphi zizihlandlo

Masiqalise nesibakala sokuba le imbaleki okungalungelaniyo ngezidlo yesiqhelo kathathu ngemini abantu abaqhelekileyo. Phakathi isidlo sakusasa, sasemini isidlo wesiko elide kakhulu. Kuba izihlunu zesifuba enkulu kufuneka wemvula rhoqo. Kungenxa yoko le nto amashwamshwam kubaluleke kangaka intermediate. Kulungile ukuba encinane, kodwa rhoqo.

Xa imbaleki uziva olambileyo, Nguwo lo umqondiso lokuqala yindlala amandla akayi kukhokelela okulungileyo. Ukuba inqanaba amandla bawa, cortisol hormone yaveliswa. injongo yawo - ukuguqula oovimba ezingasetyenziswanga amandla. Yena kuqala lingena esihlunwini. Oko kukuthi, ngamaxesha indlala ngenxa yesenzo hormone lwenzeka xa izihlunu mass ukutshisa. Yonke into wanikwa ubunzima kangaka kuloo ndawo zokwenza umthambo, ziya kubakho. Ngoko ke womdlali ukuba sifumane ubunzima kwezihlunu, ngoko kubalulekile ukukhumbula malunga ekudleni ngemihla kunye nendima sesondlo umzimba sokumpompa amanzi ngakumbi.

Breakfast le wayohlala

Breakfast mhlawumbi yeyona ibalulekileyo kuzo zonke izidlo. Kweli nqanaba umzimba amandla amatsha kangaka ikamva kwintsuku zokusebenza. Okokuqala ewa ekudleni kufuneka luqulathe igama carbohydrate ezilula kunye nezintsonkothileyo, kwakunye njengeprotini. Ukuze ngempumelelo Ukuseta ubunzima izihlunu umzimba aza kuzisebenzisa carbohydrate olunzima kakhulu (ratio malunga nama-30% ukuya kuma-70%).

Ngokutsho abathandwayo scheme B kufuneka ikhangeleke ngolu hlobo:

1. Emva kokuba esukumile kwangoko ukuba adle carbohydrate ukuzila. Eyona ndlela ilungileyo neyona luncedo bekuya kuba iglasi yejusi entsha. Kuyinto na? A ikomityi yeti kunye nesonka kunye namasi, naye, uya ulingane.

2. Ukuba lazy kakhulu ukwenza imithambo kusasa, ungaqalisa ukwenza isidlo esisiseko. Kule yesibini inqanaba athathe iiproteni - amaqanda okroqiweyo, kunye nesonka.

3. Kuya kuhlala kancinane - thatha carbohydrate ezintsonkothileyo. Kukho ungcono kancinane, njengoko phambili undershot.

carbohydrate fast

Kwasekuseni mayibekho carbs ukuzila. Ezi izinto sebenzi ngokukhawuleza egazini (inkqubo iqala emlonyeni), kwaye kakhulu ukunyusa izinga iswekile. ukutya okunjalo kuya kamsinya ukushenxa ebuthongweni zivuse umzimba. carbohydrate Fast eziqulathwe iimveliso yokubhaka, itshokolethi, ice cream, juice, iziqhamo, jam nobusi.

carbohydrate complex

carbohydrate ezinzima kufuneka abe khona isidlo nenye yesondlo ixesha elide ukuba umgangatho ofanayo iswekile yegazi. Ukuze na ulambile kangangeeyure eziliqela, ngokuba sakusasa adle isidudu. Bekuya kuba oatmeal kakuhle, nto leyo eluncedo gqitha ukuba nesisu namathumbu.

protein

Abaqulathe izixa ezikhulu protein baziwa ngokuba zokutya zilandelayo: intlanzi, inyama, amaqanda, ubisi kunye netshizi. Ukhetho engcono kungaba amaqanda. Le mveliso iqulethe isixa esikhulu protein - impahla ephambili yokwakha komzimba womntu. Apho babe naluphi na uhlobo (begilana, okroqiweyo, okanye nje ebilisiweyo soft-ebilisiweyo).

protein

Kwakukho amarhe amaninzi: "ngeeProteni - a ilikhubalo lokunyanga bodybuilders, izihlunu likhule ephala." Zonke ezi izihloko nje ikhosi intengiso elungileyo. Kodwa yintoni na ziiprotein? Yinto protein nje. Iproteni yinxalenye kuphela amaqela ukwakha izihlunu, nkqubo leyo iquka umsebenzi imini, yemihla ngemihla, ulale esempilweni kunye nokutya. Iiproteni ubunzima engenamsebenzi ngaphandle nkalo zingasentla.

Indlela ukuthatha protein

Le iproteni kubalulekile ukwamkela le nkqubo. Ukuba nozidla omnye ehleli idosi yemihla ngemihla protein, into elungileyo abaya kuza kuyo. ibalulekile ukungenisa iinxalenye ngomlinganiselo imini yonke. Iprothini yinxalenye ngesondlo imidlalo. Ukuphonononga bayacetyiswa ukuba bazise 1 kg ukuya grams 2 kweziyobisi.

Ngentsasa elandelayo, ukuze ngokukhawuleza kukuphelisa hormone izihlunu eyonakalisayo, kuyimfuneko ukuba ne nedosi ye-protein yintloya ngokukhawuleza, nto leyo ethatha umzimba ngomlinganiselo ofanelekileyo protini.

Ukuba usebenza okanye isifundo awuvumeli ukuba zidle 5-6 ngemini, kumelwe mass kwezihlunu uya kumisa nangokwamkela kwiproteni efanayo ukuzila.

Musa ukulibala malunga negumbi lakhe phambi nasemva ukusebenzisa, njengoko eli xesha umzimba kufuneka amandla engaphezulu.

Complex protein ukutya kunye namanqanaba ahlukeneyo nokwenziwa iza kuqhubeka ukuxhasa nokugcina zonke izinto eziyimfuneko egazini, nto leyo eya ekugqibeleni kukhokelela inzuzo kwezihlunu.

ILizwi ngamanzi

Ngokuqhelekileyo, xa abantu bethetha uqeqesho kunye nesondlo ezemidlalo, iingcinga ziyabuya protein, inyama njalo njalo. Enyanisweni, akukho umzimba awukwazi ukusebenza kakuhle ngaphandle kwamanzi. Ukwamkelwa protein, iikhabhohayidrethi musa ukwakha izihlunu ukuba loo manzi akenzi ukuba awukho. lokulawula amanzi efihlakeleyo - sesinye sezizathu eziphambili ezibangela ukukhula imisipha elide. Ngomhla nenye unyanzelekile ukuba kuthatha malunga 3.5 iilitha zamanzi, njengoko isixa esikhulu kolwelo ngexesha loqeqesho, kunye nokusebenza eqhelekileyo umzimba maxa wambi awunazo.

Ndazi njani apho nokuba lufihlwe emzimbeni emzimbeni

Le ndlela ilula kakhulu; kuyimfuneko ukuba usele neendebe ezintathu yamanzi kumqolo, ukuba emva esi sixa wamanzi umntu akafane ukuya kwindlu yangasese kangangesiqingatha seyure, ngoko ke umqondiso ocacileyo emzimbeni olufihliweyo.

Nutrition imisipha ubunzima socofo (menu kufuneka ilungiswe kuthathelwa ingqalelo ezi ngcebiso ngasentla) kubaluleke kakhulu. Kuphela ngokudla nenye unako ukuphumelela ishishini labo.