Mukati
MaCalori uye kuumbwa kwechikafu kwakakosha kugwinya: mapuroteni, mafuta uye makabhohaidhiretsi. Simba rekufamba rinotorwa zvakanyanya kubva kumahydrohydrate, mapuroteni anoshandiswa senge chinhu chekudzoreredza nhengo uye nyama (kunyanya mhasuru) mushure mekudzidziswa. Kurudziro yakajairika yehutano: Tora makumi maviri neshanu muzana emakori kubva kumapuroteni, 20% kubva kumafuta, 25-20% kubva kumahydrohydrate.
UNOFANIRA KUKWANISA KUKWANISA KUKWANISA KUTI UFANYE?
Maitiro ekuverenga kuti mangani macalorie aunoda? Chiyero chezuva nezuva chine akati wandei zvinhu. Izvo zvinonzi "basal metabolic simba" - macalorie, ayo anodiwa kuti moyo urove, mapapu kufema, nezvimwewo. Kuwedzera huremu hwemuviri, ndipo panodiwa simba rakawanda. Munhu mukuru zvaari, simba shoma raanoda. Kazhinji, tarisa iwe pachako mutafura.
| Kurema kwemuviri, kg (varume) | 18-29 makore | 30-39 makore | 40-59 makore | kubva pamakore masere | Kurema kwemuviri, kg (vakadzi) | 18-29 makore | 30-39 makore | 40-59 makore | kubva pamakore masere |
| 55 | 1520 | 1430 | 1350 | 1240 | 45 | 1150 | 1120 | 1080 | 1030 |
| 60 | 1590 | 1500 | 1410 | 1300 | 50 | 1230 | 1190 | 1160 | 1100 |
| 65 | 1670 | 1570 | 1480 | 1360 | 55 | 1300 | 1260 | 1220 | 1160 |
| 70 | 1750 | 1650 | 1550 | 1430 | 60 | 1380 | 1340 | 1300 | 1230 |
| 75 | 1830 | 1720 | 1620 | 1500 | 65 | 1450 | 1410 | 1370 | 1290 |
| 80 | 1920 | 1810 | 1700 | 1570 | 70 | 1530 | 1490 | 1440 | 1360 |
| 85 | 2010 | 1900 | 1780 | 1640 | 75 | 1600 | 1550 | 1510 | 1430 |
| 90 | 2110 | 1990 | 1870 | 1720 | 80 | 1680 | 1630 | 1580 | 1500 |
Kana iwe uine huremu hunopfuura makumi masere kg (mukadzi) uye 80 kg (murume), ona mutsetse wekupedzisira zvakadaro.
Kana iwe ukatungamira yakajairwa mararamiro emumaguta (ndiko kuti, haushande seanotakura kana nyanzvi ballerina ine chiitiko chakakodzera chemuviri), wobva wawedzera iwe imwe 400-500 kcal pazuva. Izvi ndezve zvakajairwa, zvezuva nezuva zviitiko.
Kusimba kunoda imwe 200-500 macalorie, zvinoenderana nesimba rekurovedza muviri. Iko nerubatsiro rweiyi yekupedzisira 200-500 kcal iwe yaunogona kupomba kumusoro mhasuru, kurasikirwa nemafuta kana kuwedzera uremu kuitira kuti irege kuiswa zvine chinangwa padumbu, asi zvakaenzana zvakagoverwa mumuviri wese.
CHOKUDYA PASI PAKUDZIDZISWA
Chero chinangwa chaunozvisarudzira, Kudya KUSVIKIRA kurovedza muviri kunofanirwa kuve neaya makabhohaidhiretsi ayo anopa simba rekugwinya.
maererano 60-40 maminitsi isati yatanga chidzidzo idya - aya ndiwo anonzi "anononoka" (marefu-anogaya) makabhohaidhiretsi. Hauna kuzviita here? Ipapo pasati papfuura maminetsi gumi nemashanu vasati vadzidziswa shandisa "nekukurumidza" (kukurumidza-kugaya) makabhohaidhiretsi -. Pakutanga, haugone kuzvidya, nekuti muviri unotanga kuburitsa mahormone insulin, uye mukirasi iwe unenge uchineta uye usina simba.
Idya semafuta mashoma, protein uye fiber sezvinobvira usati wadzidziswa: vanotora nguva yakareba kugaya, uye haufanire kuzviita padumbu rakazara. Izvi zvinoshandawo kune fiber - zvinotora maawa 3-4 kuti dumbu ribvise.
pre-workout hazvibvumirwi. Chokwadi, kufashaidza porridge mumukaka kana kudonhedza mafuta mashoma mupotatoti kana pasta hazvirambidzwe.
Imwe yekupedzisira noti ndeye zvemwaka uye sosi. Mafuta, iwe watotonzwisisa, zvinogoneka zvishoma. Makapinza, nhamo, tsamwisa nyota, saka panguva yekurovedza iwe uchave nenyota nguva dzese.
CHOKUDYA PASHURE POKUDZIDZISA
General kutonga kwechigunwe mushure mekurovedza muviri ndiko kudya kwemaminitsi makumi mana-40.kana zvisina kudaro iwe unonzwa kuneta kwemazuva akati wandei. Hongu, uye hutachiona huchaenda pasi. Zvakawanda zvakare zvinoenderana nezvinangwa zvako zvekupedzisira.
Unoda kuonda?
Pazuva chero ripi zvaro, idya mazana maviri kusvika mazana matatu emakoriori mashoma pane zvaunofanirwa (uchiri zvishoma pane zuva rekurovedza pane pane rakajairwa). Mushure mekirasi:
Unoda kuvaka mhasuru?
Pazuva rekushanda kwako, wedzera 30-60 g yeprotein kuchikafu chako. Idya mushure mekurovedza muviri.
Unoda kungoisa pane huremu hwechikadzi?
Siya macalorie zvemukati ezuva rakaverengerwa (basal metabolic simba + 400-500 yezviitwa zvezuva nezuva + 200-500 yehutano). Mushure mekudzidzira kwako, idya chimwe chinhu chine mapuroteni, makabhohaidhiretsi, uye mafuta pamwechete: semuenzaniso.
Uye pakupedzisira, chinhu chikuru: kunyangwe chikafu chakanyatsonaka chinofanirwa kuve chinonaka! Pasina mufaro, hakuzovi nemhedzisiro. Tsvaga, edza, sarudza wega.