Nutrition yekuwana mhasuru mass

Nutrition yekuwana tsandanyama - chiyero chakakodzera chezvikafu zvekukurumidza kupora tsandanyama mushure mekudzidziswa uye kuwedzera kwayo.

Mubvunzo wechimiro chinoyevedza chevarume hausi mudiki pane wevakadzi. Muviri wakanaka mutete, toned tsandanyama kwete kungokwezva kutarisa kwevakomana, asi zvakare inoratidza mararamiro ane hutano. Pasinei nenzvimbo yekudzidzira, mujimu kana kumba, kuita maekisesaizi akasimba ekusimudzira tsandanyama hakufanirwe kurerutsa kukosha kwekudya kwakakodzera.

Kukura kwesimba, kuwanda kwemasumbu kunoenderana nehuwandu hwesimba rinoshandiswa uye kushandiswa kwakarurama kwe "kuvaka zvinhu" pakudzorerwa kwayo.

Kurovedzera muviri kwakanyanya kunobatsira kuwedzera kupisa kwemacarbohydrates uye kuparara kwakanyanya kweprotein. Nekuda kweizvozvo, kuti uchengetedze hutano hwakanaka uye udzorere kushomeka kwesimba, unofanirwa kutevera chikafu chemitambo chinoenderana neyakakwana reshiyo yeBJU. Kana mari iyi ikasabhadharwa, simba remumhanyi rinoderera uye anotanga kuonda zvakanyanya.

Zvinokurudzirwa kuti tsandanyama kukura

Funga nezvemitemo yakakosha iyo mutambi wese anoda kuwedzera tsandanyama anofanira kutevedzera.

1. Pisa carbs nekurovedza muviri. Kudya kwezuva nezuva kwe20% kupfuura kudyiwa kwekoriori kwezuva nezuva kunovimbisa kushanda kwemhasuru kukura. Kuti uderedze kuiswa kwemafuta pasi peganda, carbohydrate shakes inofanira kutorwa maawa maviri zvisati zvaitika. vasati vadzidziswa uye mushure memaawa 2. shure kwake.
2. Rangarira hukama hwemafuta-testosterone. Kusabatanidzwa kwemhuka ye triglycerides kubva kumutambo wemutambi kuchaita kuti kuderera kwekugadzirwa kwehomoni yepabonde yemurume, iyo inokanganisa kukura kwemasumbu. Mukuwedzera, kushayikwa kwemafuta kunoderedza kutsungirira ne10%, uye kushanda kwemutambi ne12%. Inokonzerawo kudonha kwelactic acid panguva yekudzidzira simba, iyo ndiyo chiratidzo chikuru chekushaya simba kwemaitiro emagetsi mumuviri: kuwedzera kwechikamu checholesterol inokuvadza, kurasikirwa uye kusakwanisa kutora mavitamini uye microelements. Kudya kwemazuva ese kwe triglycerides yekukura kwakanyanya kwemasisita 80-100g. Kupfuura chiratidzo ichi kakawanda kunotungamira kune kutangwa kweiyo subcutaneous mafuta deposition. Naizvozvo, chikafu chinoshanda chekusimudzira tsandanyama chinorambidza kushandiswa kwemafuta akawandisa (zvikafu zvine munyu, machipisi, margarine, mayonnaise, crackers, nyama inoputa, kupararira).
3. Deredza cardio. Kuti uchengetedze kutsungirira, kusimbisa mwoyo, zvakakwana kuzvidzora kubhasikoro kana 1-2 inomhanya pavhiki kwemaminitsi makumi matatu imwe neimwe. Kuregeredzwa kwechiitiko ichi kunogona kutungamirira ku "kupisa" kwemisumbu.
4. Deredza nhamba yekudzokorora pane imwe neimwe. Iyo purogiramu yekudzidzira yekuwana tsandanyama yakakura yakagadzirirwa kwete kupfuura maminitsi makumi mashanu. Muchiitiko ichi, zvakakosha kuita kusvika ku50 kudzokorora mune rimwe basa. Nhamba yemaitiro haifaniri kudarika ka12.
5. Kudya kwakadzikama (mavhitamini, zvicherwa, amino acids, BJU). Ideal Nutrient Ratio yeMuscle Gain:
   • mafuta (polyunsaturated fatty acids) - 10-20% yezvokudya zvezuva nezuva;
   • makhahydrates (anononoka kana akaoma) - 50-60%;
   • mapuroteni - 30-35%.

   Kushaikwa kwehuwandu hunodiwa hwezvinhu zvinobatsira organic mukudya zvinotungamira kune chokwadi chekuti muviri hauna kwekuwana huwandu hunodiwa hwesimba rekuvaka tsandanyama. Kudya kwezuva nezuva kwemutambi wekukura kwemisumbu kunofanirwa kuve nekudya katatu kwakazara uye maviri kusvika matatu akareruka snacks (michero, nzungu, protein shakes).

6. Kwete kufa nenzara. Iwe unofanirwa kudya kwemaawa 1,5-2. musati makirasi, zviri nani macarbohydrate chikafu uye mushure meawa 1. mushure mekurovedza muviri. Zvikasadaro, kurovedza padumbu risina chinhu kunotungamira kune chokwadi chekuti kuitira kubhadhara kurasikirwa kwesimba, muviri unotanga kupisa zvakanyanya mapuroteni anochengeterwa anodiwa mukukura kwemhasuru. Paunenge uchizorodza, zvakakosha kudzora huwandu hwezvokudya zvinodyiwa - usadya zvakanyanya. Mushure mekudzidziswa, haugone kuramba uine nzara, unofanirwa kudyisa muviri nezvokudya zvakapfuma mumaminerari uye mavitamini. Bhanana, nuts, cottage cheese, protein shake, bun nemukaka, kefir, gainer, protein, sandwich nejamu zvakakodzera sechiedza chechiedza. Uye mushure memaawa 1,5. iwe unoda kudya zvakanaka, zvichida kudya kweprotein, kupora, kukura kwemisumbu, kana zvisina kudaro kupera kwemuviri hakugoni kudziviswa.
7. Inwa zvinwiwa zvakawanda. Huwandu hwezuva nezuva hwemvura inonwiwa panguva yekudzidziswa kwakasimba inofanira kunge iri 2,5-3 malita. Kushaikwa kwemvura kunokonzera kupera mvura mumuviri, kuderera kwesimba remhasuru ne20% uye kuderera kwekukura kwemhasuru.
8. Zorora. Kukura kwemhasuru yemhasuru hakuitike panguva yekurovedza muviri kwakanyanya, asi panguva yese yemuviri. Kutambanudza uye kukura kwemhasuru kunoitwa mukati memazuva 3-7. Munguva iyi, zvakakosha kucherechedza kudya uye kushandura mutoro, kuzorora. Kune vanotanga, nguva yekudzoreredza tsandanyama mushure mekuita kwesimba maekisesaizi maawa makumi manomwe nemaviri, kune avo vanodzidzisa - maawa makumi matatu nematanhatu. Kurara kune hutano kunofanirwa kunge kuri kwemaawa masere. nezuva rimwe. Zvakakosha kudzivisa kushushikana, sezvo kutya kunokonzera kuwedzera kwemazinga e cortisol mumuviri, nekuda kwekuti mafuta anoisa uye kurasikirwa kwemasumbu kunoitika. Kukundikana kutevedzera hurumende yekuzorora uye kudya kunovaka muviri kunobatsira kupomba misumbu pasina kuwedzera huwandu.
9. Nguva nenguva shandura chirongwa chekudzidzisa (mwedzi miviri yega yega). Semuenzaniso, suma maekisesaizi matsva, tora uremu hwekuwedzera, shandura nhamba yekudzokorora.
10. Enda kune chinangwa chako. Usatenderera mujimu usingaiti chinhu. Kuti uwane mhedzisiro yaunoda, iwe unofanirwa kutarisisa zvakanyanya sezvinobvira pakuita basa.

Kutevera iyo iri pamusoro pemitemo yakakosha yekuwana yakaonda tsandanyama inzira inoshanda kune hutano, inopomba muviri.

Kana iwe wakafuta, zvakakosha kurasikirwa nemafuta akawandisa usati waita maekisesaizi esimba kuti uwedzere tsandanyama. Kuti uite izvi, unofanirwa kutora kosi yekurasikirwa. Izvi zvinokonzerwa nekuti, zvinopesana nekutenda kwakakurumbira, hazvibviri "kupomba" mafuta mumhasuru. Iyo Dukan, Maggi protein yekudya ichabatsira kugadzirisa dambudziko iri.

Kukosha kwemvura uye kudya kwakakodzera kune mutambi

Chinokosha chekukurumidza kupora tsandanyama mushure mekurovedza muviri kudya kwakakodzera. Chikafu chisina kuenzana chinobvisa mhedzisiro yekudzidziswa. Kubudirira kwesimba rekudzidzira kunoenderana nekuverenga kwemutambi menyu.

Zvakanakira kudya kwakakodzera:

• kukurumidza kukura kwemhasuru;
• kuwedzera kwekuita;
• mukana wekuwedzera mutoro panguva yekudzidzira;
• kuwedzera kutsungirira uye simba;
• hapana glycogen inoshaikwa mumhasuru tishu;
• kuvandudzwa kwekufungisisa;
• kugara kwemuviri muchimiro chakanaka;
• kubviswa kwemafuta akawanda emuviri;
• inishuwarenzi pamusoro pekupisa kweprotein reserves inodiwa pakukura kwemisumbu;
• hapana chikonzero chekucherechedza kuzorora kwenguva refu pakati pekudzidzira.

Chirongwa chekudya chakagadzirwa nemazvo (ona zvakadzama muMenyu yekuwana tsandanyama misa) inobatsira kuburitsa simba rakawanda uye simba rekuita kunyangwe maekisesaizi esimba akaomarara.

Usarerutsa kukosha kwemvura panguva yekudzidziswa, sezvo iri 75% chikamu chemhasuru. Munguva yemitambo, mutambi anorasikirwa nehuwandu hwemvura (kusvika ku 300 ml mumaminitsi makumi mashanu), izvo zvinotungamirira kupera simba. Kuti udzivise kutyora kwechiyero chemunyu-mvura uye, semugumisiro, kushanda kusingabatsiri, zvakakosha kunwa girasi remvura usati watanga, uye tora sips yakawanda maminitsi gumi oga oga.

Kuwanda kunodhakwa zvakananga kunoenderana nemwaka uye huwandu hweziya rinoburitswa. Iyo inopisa iyo iri kunze uye kuwedzera kudikitira, iyo yakakwirira yezinga rekushandiswa kwemvura yakacheneswa isina-carbonated inofanira kuva.

Zviratidzo zvekushaya mvura mumuviri:

• headache;
• chizoro;
• kuneta;
• kusava nehanya;
• kutsamwa;
• muromo wakaoma;
• miromo yakatsemuka;
• kusava nenzara;
• kunzwa nyota.

Kana chimwe chezviratidzo zviri pamusoro chikaitika, unofanira kubva watanga kunwa zvinwiwa.

Panguva yekudzidziswa, zvinotenderwa kushandisa ichangobva kusvinwa muto weorenji yakanyungudutswa nemvura muchiyero che50% -50% kana yakakosha mapuroteni anozunguza - BCAA amino acids, anowana, iyo inoderedza kuparara kwemusuru mapuroteni, kukurudzira kugadzirwa kwesimba, uye kuunza. kutanga kwekugadzirisa maitiro pedyo.

Zvisarudzo zvezvinodhaka: MusclePharm Amino 1, BSN Amino X. Pakarepo mushure mekudzidzira, unobvumirwa kunwa mukaka, green tea, protein shake.

Funga, uchishandisa muenzaniso wemurume wemumhanyi kuvaka, anorema 75 kg, iyo yakakwana reshiyo yeBJU / macalorie pazuva inodiwa kuwedzera tsandanyama.

Zuva nezuva calorie kudya

Kuti tsandanyama ikure, zvakakosha kuzadzisa zvinodiwa nemuviri zvehuwandu hunodiwa hwesimba. Kuti uite izvi, iwe unofanirwa kuverenga iyo yemazuva ese calorie yekudya uchishandisa iyo Lyle McDonald formula kana kushandisa yakanyatso dhizaini karukureta inounzwa panetiweki. Muchiitiko ichi, kukosha kwakawanikwa kunofanira kuwanzwa neiyo simba rekuchengetedza chinhu - 1,2, inodiwa pakuvandudzwa kwemisungo.

Mazuva ese macalorie ekudya u1d Huremu, kg * K, kcal / pa XNUMX kg yehuremu

Iyo K coefficient inoenderana nehukadzi uye kusimba kwemasabolism maitiro.

Muchiitiko chedu, kuverenga kuchaita seizvi:

Koriori yezuva nezuva = 75kg * 35kcal = 2625kcal

Tichifunga nezvekugadzirisa chinhu chesimba rekuchengetedza = 2625kcal * 1,2 = 3150kcal.

Saka, pakuita maekisesaizi esimba, chikafu chekukura kwemhasuru mumurume anorema 75 kg chinofanira kunge chiri 3150 kcal. Kudya kwekoriori yezuva nezuva muvhoriyamu iyi, paavhareji, ichapa kuwedzera kwemhasuru ne2 kg. pamwedzi.

Kushaikwa kwehuwandu kunoratidza kushayikwa kwesimba uye kudiwa kwekuwedzera imwe 400-500 kcal mukudya kwezuva. Kana uremu hunopfuura 3 kg mumazuva makumi matatu, zvakakosha kuderedza kuwanda kwemakoriyori anodyiwa ne 30-300 kcal.

Sezvauri kuona, chirongwa chekudya chemutambi chinoenderana nehunhu hwemuviri uye chinogara chichiongororwa uye kugadzirisa.

Kurema kwemuviri kunotorwa pasina mafuta akawanda. Semuenzaniso, "net kilograms" yemutambi ane 95kg uye 12% mafuta ndeye 95-95 * 0,12 = 83,6kg.

Mushure mekuona iyo calorie yemukati mekudya kwezuva nezuva, isu tichafunga iyo chaiyo chiyero cheBJU, iyo inoumba iyo yemitambo chikafu chakaoma chekusimudzira tsandanyama.

Zuva rega rega makhahydrates - 5g / kg - 4 kcal / g, mapuroteni - 2 g / kg - 4 kcal / g, mafuta - akasara, 1 g / kg - 9 kcal / g.

Kumurume anorema 75kg:

• mapuroteni - 150 g. - 600 kcal;
• makabhohaidhiretsi - 375 g. - 1500 kcal;
• mafuta - 115 g; - 1050 kcal.

Kudya kweprotein yezuva nezuva

Protein ndiyo inonyanya kukosha yekuvaka mhasuru kukura. Paunenge uchiita maekisesaizi esimba, zvakakosha kuve nechokwadi kuti huwandu hwakakwana hweprotein hunopihwa kumuviri zuva nezuva, zvichibva pakuverenga kwe1,5-2 g / kg yehuremu. Kukura kwemhasuru kunonoka kunoratidza kushaikwa kweprotein, iyo iyo chiyero chinofanira kuwedzerwa kusvika 2,5 g / kg.

Chikafu chemutambi wacho chinofanira kunge chiri mazai machena, cottage cheese ane mafuta ari 0-9%, hove, nyama yakaonda - nyama yemombe, nyama yehuku, hove yegungwa. Iwe unogona kuzadza huwandu hwakakodzera hweprotein mumuviri wemugadziri wemuviri asingadyi zvigadzirwa zvemhuka nekuisa mishonga yemishonga mumenyu yezuva nezuva. Zvinonzi, mukaka wesoya, nyemba (bhinzi, nyemba, pizi), mhodzi, nut butter, nzungu (maarumondi, nzungu, hazelnuts, cashews, walnuts, misidhari, Brazilian, kokonati, macadamia, pistachios). Zvisinei, zvakakosha kufunga kuti kudya kwezvinomera kunoderedza nzira yekuvaka musuru, nekuda kwekushayikwa kweprotein yemhuka mukudya.

Kuti uite zvakanyanya, pakarepo mushure mekudzidziswa, iwe unofanirwa kunwa protein kuzunungusa, sezvo iri panguva ino iyo muviri unotora zvinovaka muviri zvakanyanya.

Somugumisiro wekushanda kwakasimba, micro-ruptures yemhasuru tishu inowanzoitika, kuwanda kwavo kunoitika nekubatanidzwa kweamino acids uye mapuroteni ezvokudya.

Iyo yakakwana mhinduro yekukurumidza seti yemamhasuru kusanganiswa kwemhuka nemiriwo mapuroteni.

Kunyangwe chokwadi chekuti chinhu chikuru chekuvaka chemhasuru iprotein, kushandiswa kwayo kudarika iyo yakaverengerwa yakajairwa kunotungamira mukuwedzera kwekuiswa kwemafuta muchiropa, kuwedzera kunakidzwa kweiyo endocrine glands, iyo yepakati tsinga system, kuwedzera maitiro ekuora mumatumbo, uye kuwedzera kwemutoro pamwoyo. Mapuroteni akawandisa haazopindi nemuviri uye haazokanganisa kukura kwemhasuru.

Chiyero chezuva nezuva cheprotein chinokurudzirwa kugoverwa mukati mezuva mukudya kwe4, izvo zvichaita kuti yunifomu "yekudya" yemasuru zuva rese.

Kudya kweprotein hakusi kungowedzera huwandu hwemhasuru, kunoderedza mafuta emuviri, asiwo kunoita kuti muviri wevakadzi nevarume uve wakakurumbira.

Kudya mafuta zuva nezuva

Parizvino, vatambi vakawanda vanongwarira triglycerides. Zvisinei, hapana chikonzero chekutya mafuta, kana akashandiswa zvakanaka (kuchengetwa kwemvumo yezuva nezuva), haashanduki kuva adipose tissue. Panguva imwecheteyo, pane zvinopesana, ivo vachava nemigumisiro inobatsira pakukura kwemisumbu.

Zvinoreva, mafuta anobatanidzwa mukugadzirwa kwehomoni, iyo, iyo, inobatanidzwa mukuvaka tsandanyama. Nokuda kwekugadzirwa kwe testosterone, zvakakosha kuti kudya kwezuva nezuva kwe triglycerides mumuviri inenge 15% yezvokudya zvose.

Kune marudzi anotevera emafuta:

• inobatsira (monounsaturated uye polyunsaturated);
• zvinokuvadza (saturated).

Monounsaturated triglycerides inosanganisira: avocados, maorivhi, huku, maorivhi uye nyama yenzungu. Zvigadzirwa izvi idura rehutano hweOmega 9 fatty acids, iyo inomhanyisa metabolism, inodzikamisa mazinga eshuga muropa, uye inodzivirira moyo kubva kune zvinokuvadza zvinokonzerwa nekuchinja kweropa.

Zvinyorwa zve polyunsaturated triglycerides (Omega-3,6) ndezvi: mafuta ehove, cottonseed, soya, chibage, sunflower, linseed, rapeseed oils, pamwe nembeu nenzungu. Mafuta acids echikamu ichi anovandudza kuita kwevanabolic kweprotein, insulin, kuwedzera kushanda zvakanaka, kuwedzera kushanda zvakanaka, izvo zvinonyanya kukosha panguva inorema maekisesaizi.

Zvokudya zvinovaka muviri panguva yehuturu hwemasumbu hazvibatanidzi kushandiswa kweakazara triglycerides, iyo iri chikamu chebhotela, muchindwe, kokonati, cocoa butter, mafuta emafuta, nyama tsvuku, confectionery zvigadzirwa.

Izvi zvinokonzerwa nekuti mafuta anokuvadza akazara nehydrogen uye ane "yakaipa" cholesterol, zvinoreva kuti inogona kumutsa kukura kwekufutisa, chirwere chemoyo, uye chirwere cheshuga. Naizvozvo, masosi makuru eanobatsira triglycerides mumenyu yemutambi ihove dzine mafuta, mafuta emiriwo, uye nzungu. Inobvumirwa kuisa mukaka 3,2%, cottage cheese, cheese 9% muzvokudya.

Kudya kwezuva nezuva kwemakhahydrates

Manyuko makuru esimba macarbohydrates. Zvokudya zvekuwedzera tsandanyama zvinosanganisira kutora 5g zuva nezuva. organic compounds ine hydroxyl uye carbonyl mapoka pa1 kg yehuremu hwemuviri wega.

Basa remakabhohaidhiretsi nderekuwedzera insulin/homoni mazinga mumuviri uye kubatsira mukugadzirisa matishu mushure mekurovedza muviri. Mukuwedzera, vanoshumira kutakura zvokudya zvakananga kumasero emasumbu.

Kushaikwa kwemakhahydrates mukudya kwemutambi kunokonzera kusava nehanya, kushaya simba, kuderedzwa kwekuita, kusada kuramba uchidzidzira. Kukura kwetsandanyama hakugoneki pasina kushandiswa kwemakhahydrates.

Zvichienderana nehuwandu hwekuparadzanisa, ndezvi:

• nekukurumidza (zvakareruka), zviri nani kuvashandisa awa imwe isati yasvika, pakarepo mushure memitambo, sezvo ivo vakakwana kukurumidza kudzoreredza yakashandiswa kuchengetedza simba;
• inononoka (yakaoma), inofanira kudyiwa maawa maviri isati yaitwa.

Zvigadzirwa zvine 50g. kukurumidza makhahydrates pa100g yezvigadzirwa: jamu, makuki, shuga, zvihwitsi, halva, mukaka wakanyungudutswa, mazambiringa akaomeswa, maonde, uchi, chokoreti, mazuva, mananasi, makeke, crackers, pasta, chingwa chichena, waffles, gingerbread, semolina, rolls.

Ingredients ine yakaoma organic compounds pamusoro pe50g. pa100g: bhinzi, chickpeas, nyemba, pizi, buckwheat, mupunga, oatmeal, chingwa, pasta.

Slow carbohydrates inofanirwa kuverengerwa mumenu yemazuva ese yekuwana tsandanyama yevasikana nevakomana, nekuti ivo ndivo vanonyanya kupa simba kwete chete yemamhasuru, asiwo yehuropi.

Zvigadzirwa zvine akareruka organic komisheni zvine mwero - 20g pa100g: ese anotapira mabheri, michero (zvikuru zvese mupersimmons, mabhanana, mazambiringa, mashoma - michero yecitrus, maapuro), mbatatisi yakabikwa, zvinwiwa zvecarbonated (lemonade, Coca-Cola, Sprite, Fanta, Kupisa, Schweppes, Pepsi, Fruktime). Iyo yekupedzisira, zvakare, inofanira kuraswa, sezvo zvinwiwa zvakadaro hazvina zvinovaka muviri uye hazvigutse nzara.

Zvigadzirwa zvine hushoma carbohydrate content - 10g. pa 100g: zvigadzirwa zvemukaka, miriwo mitsva (eggplants, tomate, magaka, kabichi, karoti). Pamusoro pekupfumisa muviri nemacarbohydrates ane hutano, ane zvese zvaunoda (mavhitamini, mamineral, fiber) kuvandudza kugayiwa kwechikafu muhuwandu hwakawanda.

Saka, mukugadzirisa kwekusarudza chiyero chakanyanya cheBJU, zvakakosha, kutanga pane zvese, kutarisa kune yako wega kugara zvakanaka. Kana mukati menguva yekusimbisa maekisesaizi iwe ukasangana nekuwedzera kwesimba nekudya akawanda makabhohaidhiretsi kupfuura iyo yemazuva ese "inobvumira", huwandu hwemafuta hunogona kudzikiswa kusvika 0,8 g / kg.

Chinokosha pakurovedza muviri kunobudirira ndiko kugara zvakanaka kwomutambi.

Kana kusava nehanya kuchiitika panguva yekurovedza muviri, mafuta anofanirwa kuwedzerwa kusvika 2g / kg, uye makhahydrates anofanira kuderedzwa zvakananga. Kugadzirisa chirongwa chekudya kune mumwe munhu maitiro emuviri kuchawedzera kushanda kwekugara mujimu.

Kukurumidza seti yemasumbu mashoma inogoneka chete kana zvinotevera zvinosangana:

• kudya kwakaringana kwechisikigo;
• kurara kwakanaka kwemaawa masere;
• yakanyatsosarudzwa seti yezviitwa zvesimba.

Kutyorwa kweinenge imwe yadzo inotungamira mukuderera kwekubudirira kwekudzidziswa uye kuderera mukukura kwemhasuru.

Menyu yekuwana tsandanyama

Kuvaka tsandanyama ibasa rakareba rinoda kuzvidzora mukudya. Kudya kashanu pazuva maawa matatu oga oga inzira yakavimbika yekuwana mhedzisiro yaunoda.

Zvokudya zvakanakisisa zvemumhanyi ndezvechidimbu, zvinopa kudya kwakarongeka kwechikafu mumuviri mune zviduku zvishoma, izvo zvinobatsira kukurumidza kuumbwa, kugadzirisa mapuroteni, metabolism, kuva nemigumisiro yakanaka pakukura kwemisumbu.

Izvo zvinorambidzwa zvachose kurega kudya, kufa nenzara kana kudya zvakanyanya. Muchiitiko chekutanga, kudya kwakasiyana hakuzounza mhedzisiro yaunoda - mhasuru haizowedzeri muhuwandu, mune yechipiri kesi inotungamira kune yakawandisa uremu uye kuisa mafuta pasi peganda.

Sample mutambi menyu yezuva kuti uwedzere tsandanyama

Chimbofunga zvingasarudzwa pakudya kwega kwega. Sarudza chero chazvo, uchitarisa pane kuravira zvaunofarira uye hunhu hwemunhu hwemuviri (ectomorph).

BREAKFAST

1. Banana - 1 pc., Chingwa cheBrown - 2 zvimedu, mazai akaputika kubva kune machena maviri evha rimwe chete.
2. Peari - 1pc., Kocoa, oatmeal - 150g., Chokoti yakasviba - 30g.
3. Apple - 1 pc., mukaka, buckwheat porridge - 150g.
4. Yoguti - 100g., Hercules - 50g., Cottage cheese 9% - 100g.

SNACK #1 (pre-workout)

1. Kefir 0% kana 1%, cheese - 50g, chingwa - 2 zvimedu.
2. Tea yakasviba, yakaderera-mafuta cottage cheese - 200 g., Raspberry jamu kana uchi - 4 tsp.
3. Unsweetened oatmeal - 150g, jamu - 3 tsp, mazambiringa - 1 pc.
4. Apple - 1 chidimbu, nzungu (assorted) - 40g, prunes, mazambiringa akaomeswa, maapricots akaomeswa, prunes - 80g.
5. Banana - 1pc., Mapuroteni - 1,5 scoops, rye chingwa - 3 zvimedu, nzungu - 30g.

Kudya kwemanheru

1. Avocado - 150 g. (hafu), yakabikwa turkey fillet - 100g., mupunga usina kusvibiswa - 100g.
2. Sopu pamombe yemombe - 200 ml, compote yemichero yakaomeswa, buckwheat - 100 g, huku - 150 g, yemiriwo saladhi - 100 g.
3. Mupunga - 100g, mukaka 1%, turkey 150g kana 2 mazai akazara.
4. Karoti kana jisi remarangi, bhanana - 1pc, mbatata yakasvibiswa - 100g, nyama yehuku - 150g.
5. Green tea, uchi - 2 tsp, yemiriwo puree soup - 200 ml, hove - 200 g, mupunga - 100 g, mazambiringa - 200 g.

SNACK #2 (pakarepo mushure mekurovedza muviri)

1. Gainer + nzungu - 40g., Chokoti yakasviba - 50g.
2. Tea yakasviba, jamu raspberry kana uchi - 5 tsp, pasi-fat cottage cheese - 200 g.
3. Banana - 2 pcs., Chokoti yakasviba - 50g.
4. Mukaka, oatmeal - 150 g.
5. Pineapple smoothie nechokoreti chips, chingwa - 2 zvimedu.
6. Apple - 1 pc., Egg yolks - 2 pcs, mapuroteni - 4 pcs, maarmond - 50g.
7. Michero yakaomeswa - 100g, nzungu - 40g.

Kudya kwemanheru

1. Broccoli - 100g, nyama yemombe yakabikwa / yehuku - 200g, mupunga - 100g.
2. Zvibereko zvinwiwa kubva kumabheri, mazai machena - 5 pcs, yemiriwo saladhi - 150g.
3. Hove - 200g., green tea, orenji - 1 pc.
4. Nzungu - 50g, jamu raspberry - 4tsp, pasi-fat cottage cheese - 150g.
5. Buckwheat - 100g, turkey - 200g, mafuta emiriwo - 3 tablespoons, kabichi uye karoti saladhi - 100g.
6. Mbatata yakakanyiwa - 100g, veal - 150g, miriwo yakabikwa - 100g, bhanana - 1pc.

Misiyano inoratidzwa inoshanda sehwaro hwekugadzira menyu yevhiki.

Iwe unogona kuita shanduko kuchirongwa chekudya: chinja zvigadzirwa nemaanalogues zvinoenderana neBJU. Kupa mutambi nesimba, kweawa imwe. pre-Workout menyu (snack nhamba 1) inokurumidza, inononoka makhahydrates. Ndivo manyuko makuru esimba. Panguva imwecheteyo, mapuroteni, saccharides (snack No. 1) ichabatsira kuzadza simba rakarasika uye kuvimbisa kukura kwemisumbu mushure mekurovedza muviri.

Kana chikafu kana uchiwana tsandanyama yakaenzana uye yakaverengerwa nenzira kwayo, mhedzisiro yekutanga inogona kucherechedzwa mushure memavhiki matatu.

Kana pakupera kwenguva ino kuwedzera kwehuremu kusingaonekwi, kudya kwemakhahydrates kunofanira kuwedzerwa ne50g. mushure mekudzidziswa, pakudya kwemangwanani.

Muenzaniso wekudya (chirongwa) chemutambi wezvinomera kuti awedzere tsandanyama

BREAKFAST

1. Green tea, tofu cheese - 100g. chingwa - 2 zvimedu.
2. Ichangobva kusvinwa muto kubva kumagaka, apuro yakasvibirira, kabichi, sipinashi, ginger, celery - 450 ml, mapuroteni anozununguka kubva mumukaka wealmond (1 kapu), bhanana (1 pc.), soy protein (2 maspuni) - 200 ml.

SNACK Nhamba 1

1. Karoti casserole kana syrniki - 150g, musanganiswa wenzungu - 40g / peanut butter - 1 tbsp.
2. Pumpkin-almond mafuta - 2 tsp, oatmeal - 150g, tofu - 100g.
3. Protein bar - 1 pc., Apple-grapefruit cocktail.

Kudya kwemanheru

1. Muto wemuriwo - 250 ml, zucchini yakabikwa, makarotsi, broccoli - 100g, nyama yesoya - 150g, tempeh - 100g.
2. Burger ne avocado uye cheese - 1pc., kabichi saladhi nemadomasi - 150g., bhanana - 1pc., broccoli uye sipinashi soup puree - 200ml., almond mafuta - 2tsp.
3. Kion mupunga - 100g, lentil uye couscous saladi - 100g, seitan - 50g, mhodzi dzequinoa - 1 tsp, mafuta emuorivhi - 1 tsp.
4. Pea soup-puree - 200 ml, cheese - 100 g, buckwheat porridge - 100 g, tomato uye sipinashi saladhi - 100 g.

SNACK Nhamba 2

1. Kefir, manhanga kana mbeu yezuva - 80g, jamu yemichero - 5tsp, chingwa - 1 slice.
2. Zvibereko zvakaomeswa - 100g., Peanut butter - 1 tbsp.
3. Banana, mukaka wearumondi uye hemp protein inozununguka nemachunks echokoreti yakasviba.

Kudya kwemanheru

1. Flaxseed porridge - 100g, steamed pumpkin-carrot cutlets - 3pcs, berry smoothie kana jelly, kabichi saladhi yematomatisi, walnuts - 150g.
2. Mupunga kana mashed mbatatisi nechizi - 100g, broccoli yakabikwa - 150g, avocado - 100g (hafu), tofu - 50g.

Vegetarian chikafu panguva yekuwana tsandanyama misa inofanira kuva yakaenzana sezvinobvira. Mapuroteni emhuka (hove, shellfish, mazai, nyama) inofanira kuchinjwa ne: tempeh, nzungu, kefir 0%, mafuta-isina cottage cheese, yogati 2,5%, Mozzarella, Ricotta cheeses, soy products, tofu, legumes. Nekudaro, usaremedze muviri nezvigadzirwa zveprotein. Kuti uwedzere mhasuru, kudya kweprotein yezuva nezuva ndeye 2g / kg, kuchengetedza - 1,5g.

Kune vanodya miriwo, iyo yakakodzera yekudzidziswa regimen yakasimba asi ipfupi (kusvika kumaminitsi makumi matatu). Izvi zvinokonzerwa nekuti mitoro yenguva refu "inoshandisa" yakawanda yeprotein, iyo inonetsa kuunganidza pane zvigadzirwa zvemiti.

Zvokudya zvemitambo zvekukura kwemhasuru

Zera, murume kana mukadzi, kuchinjika, kupindwa muropa nemuviri kuita maekisesaizi akasimba, kuvhiringika kwechikafu, kushushikana, kushomeka kwezvikafu zvinotungamira kufambira mberi zvishoma uye kubva pakuwana mhedzisiro yaunoda. Zvishongedzo zvakakosha zvichabatsira kukurumidza "kuvaka-up" kwemhasuru, kuzadza mapeji mukudya kwemutambi uye kushomeka kwezvinovaka muviri (mamineral, mavhitaminzi, BJU, macalorie, amino acids).

Iyo yakanyanya kunaka yemitambo chikafu chekukura kwemhasuru uye kuchengetedza hutano ndeye glutamine, BCAAs, multivitamins, omega-3s. Protein haina kuwira muchikamu ichi chezvikamu zvakakosha nekuda kwezviri mukati shuga / lactose, izvo zvisingatenderwe kudyiwa panguva yekuoma.

Funga nezvezvinonyanya kufarirwa zvemitambo zvinowedzera, maitiro ekuzvisarudza uye mashandisiro ezvo.

1. Glutamine. Ndiyo yakanyanya kuwanda isingakoshi amino acid mumhasuru. Pasinei nekuti muviri wemunhu unougadzira wega, kuwedzera kushandiswa kwekuwedzera kwehusiku, mushure mekudzidziswa, kunoderedza kurasikirwa kweprotein, kunobvisa marwadzo, kunomutsa zvidziviriro zvemuviri, kunomutsa kugadzirwa kwekukura kwehomoni, kukurudzira mafuta metabolism, inowedzera glycogen zvitoro, neutralizes chepfu mhedzisiro yeammonia, inoramba catabolic maitiro. Kuita maekisesaizi mujimu, kwakanangana nekuwedzera tsandanyama, kunowedzera kudiwa kweglutamine ne4,5 nguva, sezvo panguva yekukura kwemhasuru kwakanyanya, huwandu hwayo muropa hunodonha ne18%. Chinodiwa chezuva nezuva chemutambi weamino acids ndeye 5-7g. uye zvinoenderana nehuremu hwemuviri. Kune wechidiki, haipfuuri 3-4g. Zvisikwa zve glutamine: mazai, sipinashi, parsley, hove, nyama yemombe, mukaka, kabichi, nyemba. Iwe unogona kugadzirisa kushomeka kweamino acids nekubatanidza cocktail yemitambo mukudya kwako kwemba. Recipe: 10g. pedza hupfu mugirazi remvura. Iwe unofanirwa kutora glutamine chinwiwa katatu: padumbu risina chinhu, usati warara, mushure mekurovedza muviri.
2. BCAAs iboka rematatu akakosha amino acids: valine, leucine, uye isoleucine. Basa rekutanga rekuwedzera nderokudzikisa zvinokuvadza zvinokonzerwa necatabolism, izvo zvinodzivirira kukura kwemhasuru. Mukuwedzera, BCAAs ndiyo hwaro hweprotein synthesis uye kugadzirwa kwesimba. Mukuita kurovedza muviri kwakanyanya mujimu, muviri wemumhanyi unonzwa kuwedzera kudiwa kweiyi amino acid. Kushaikwa kweBCAAs kunotungamira kune chokwadi chekuti muviri unotanga kuparadza mhasuru tishu kuti ugadzirise kushomeka kwayo, izvo zvisingabvumirwe zvachose. Zvigadzirwa zvinosanganisira yakaoma yevaline, leucine, isolecin amino acids - mazai, nzungu, tuna, nyama yemombe, turkey, huku, salmon. Chinodiwa chezuva nezuva cheBCAAs kuti mutambi awane tsandanyama misa ndeye 10-20g, imwe dosi haifaniri kudarika 4-8g. Kana zvigadzirwa zviri pamusoro zvikasashandiswa muhuwandu hwakakwana (tafura yeBCAA yemukati, mg pa100g yechinhu inounzwa pane network), muviri wemutambi unotanga kuona kushomeka kwechikafu. Kuzadza zvinodiwa zvezuva nezuva zveamino acids mukudya, unofanirwa kusanganisira yekuwedzera yemitambo. Zvakanakira kuiunza mukudya usati wadzidziswa uye nekukurumidza mushure mayo. Kuti uwane iyo yakanakisa mhedzisiro, BCAAs inonyatso kusanganiswa ne gainer, creatine, protein.
3. Omega 3. Inobatsira unsaturated fatty acids inovandudza kutenderera kweropa, kushanda kweuropi, kuderedza chido, kukurumidza kushandiswa kwemetabolism, kudzivirira kuparara kwetsandanyama, kuva nesimba rinosimbisa muviri, uye kuva nemigumisiro yakanaka pakushanda kwemwoyo. Nzvimbo huru ye omega-3 ndeye tuna (0,5-1,6g pa100g), salmon (1,0-1,4g), mackerel (1,8-5,3g), halibut (0,4-0,9 ,1,2), herring (3,1-0,5), trout (1,6-22,8), mhodzi yeflakisi (1,7g), oat germ (6,8g), walnuts (0,6g), bhinzi. (2g.). Nutrition yekuwana tsandanyama yevasikana nevakomana inofanira kusanganisira 3-3g. unsaturated mafuta acids. Iwe unogona kuwedzera omega 2 nekudya mafuta ehove mumakapisi 6-XNUMXg. pazuva nezvokudya.
4. Gainer inovaka muviri yevatambi, inosanganisira 60% macarbohydrates uye 35% mapuroteni. Vamwe vagadziri (Weider, MuscleTech, Dymatize, Ultimate, API, Multipower, Prolab) vanowedzera trace elements, glutamine, mavhitaminzi, creatine kune chinwiwa, chinopa muviri muviri, kubhadhara simba rakarasika rekuchengetedza, kuwedzera anabolic maitiro, uye kunatsiridza kunyura. zvemushonga. Nekuwana, mutambi wacho anogamuchira imwezve ye "kuvaka zvinhu" zvinodiwa pakukura kwemisumbu. Zviri nyore kugadzirira cocktail inovaka muviri kubva pakuisa pfungwa: zvakakwana kuderedza 100g. poda mu 300 ml yemvura (mvura, mukaka 0,5% kana ichangobva kusvinwa orenji, muto weapuro). Iwe unofanirwa kunwa chinwiwa mangwanani, maminetsi makumi matatu pamberi uye mushure mekirasi. Inobvumirwa kunwa carbohydrate-protein cocktail usiku awa imwe isati yasvika. Budget chikafu chekukura kwemhasuru chine marudzi anotevera evanowana: Super MASS Gainer, Anabolic Muscle Builder, Optimum Serious Mass, Up Your Mass, BSM True-Mass, Weider Mega MASS, inogona kushandiswa sechikamu chekutsiva chikafu chakajairika. .
5. Creatine is organic compound iyo, kana ikamwiwa, inoshanda se "mafuta" ekugadzirisa tsandanyama. Zvisikwa zviwanikwa zvechinhu - cod (3g / kg), salmon (4,5g / kg), tuna (4g / kg), nyama yenguruve, nyama yemombe (4,5-5g / kg), herring (6,5-10g / kg) , mukaka (0,1g/l), cranberries (0,02g/kg). Creatine inowedzera simba, kutsungirira kwemisumbu, inokurumidza kudzorera simba ravo. Nekudaro, kuitira kuti zvikanganise kuita kwemitambo, unofanirwa kudya kanenge 5 kg yenyama pazuva, izvo zvinonetsa. Iwe unogona kugutsa muviri ne organic compound nekutora chikafu chekuwedzera, mushure mekudzidziswa, 5 g imwe neimwe.
6. Protein ndiyo yakakosha-inodhura yakaderera kudya kwekukura kwemhasuru, iyo ine yakanyanya kukosha yebhayoloji. Mukuwedzera kune zvakakosha amino acids, poda ine kuderedza kusvibiswa, micro-elements. Inodzivisa kuumbwa kwemyostatin, inokurudzira kukura kwemhasuru, inowedzera simba rekugadzira, inhibits catabolism, uye inopisa mafuta. Kune marudzi anotevera emapuroteni: muriwo - soy, mhuka - casein, whey, zai. Chiyero cheanonyanya kushanda emitambo yekuwedzera inotungamirwa newhey protein, iyo, mushure mekupinda mumuviri, inokurumidza kunyudzwa mudumbu remukati, zvinoshamisa kuwedzera kuunganidzwa kwemaamino acids muropa. Kuti uwane zvakanyanya mhedzisiro, mushure mekurovedza muviri kudya kunofanirwa kuve neprotein uye BCAAs. Mune mhando mu100g. Chigadzirwa chacho chine mapuroteni mu: nyama (25-29g.), Hove (21-22g.), Kottage chizi (12g.), Zvokudya zvegungwa (21-23g.), Chizi (23-28g.), Tofu (17g.) , nyemba (25g.), Buckwheat (12,6g.), Egg (6g.), Chickpeas (19g.), Girazi rekefir nemukaka (3g.). Muyero wezuva nezuva weprotein panguva yekuvaka tsandanyama ndeye 2 g / kg yehuremu hwemuviri. Kushanda kamwe chete kweprotein shake ndeye 30g. poda ye 250 ml yemvura, muto, mukaka. Iwe unofanirwa kushandisa chinwiwa cheprotein kusvika kashanu pazuva: mangwanani, maawa 5 pamberi uye nekukurumidza mushure mekudzidziswa.

Pasinei nehupamhi hwekuwedzera kwekudya, yekukurumidza uye yakachengeteka kuvaka mhasuru, zvakakosha kuve nechokwadi chekuti 50% yeprotein inobva kune zvekudya uye 50% kubva kune zvemitambo zvinowedzera.

Kazhinji vatambi vanotsvaga kukudziridza tsandanyama vanotarisana nedambudziko rekuti vangagadzirira sei chikafu. Monotony muhutano chipingamupinyi chakakomba kune chinodiwa mhedzisiro. Chikafu chekukura kwemisumbu chinofanira kunge chine mapuroteni akawanda uye macarbohydrates akaomarara.

Iwe unogona kusiyanisa kudya kwemutambi nekuunza ndiro dzinotevera kubva kune zvigadzirwa zvinotenderwa: cottage cheese muffin, cheesecake, squid saladi, protein, pea puree soups, mazai akakanyiwa nemiriwo, tuna, tofu, dessert yebhanana, almond jelly, yogurt sorbet, veal chiropa. pasi pe raspberry sauce, oat pancakes nepineapple, sandwich yehuku, chikafu chemumba chizi, hove yegungwa mune sour cream sosi, salmon yakakangwa, pike perch ine horseradish, scallops yekuItaly, shrimp ine bhero mhiripiri. Mabikirwo ezvidyo izvi anowanikwa online pawebhusaiti yezvekudya kwemitambo http://sportwiki.to.

Kudya kwakanyatsonaka, sarudzo yakanyatsosarudzwa yekudzidzira simba, kunwa mvura yakawanda, kushandura chirongwa che "kurovedza-kuzorora" zvinhu zvinokosha, kuchengetwa kunotungamirira kune kukurumidza kukurumidza kwemasumbu.