Mukati
Usakanganwa kudya zvakanaka usati wadzidzira: ndeyekutenda kune chikafu icho muviri unogamuchira simba rinodiwa uye unogadzirira mitoro iri kuuya.
Kuderedza uremu, kuwedzera uremu, ramba uine chimiro. Zvose izvi zvinangwa zvinosanganisira zvikamu zviviri zvepasi rose: mitambo uye kudya kwakakodzera. Isu takapepeta kuburikidza nezvakawanda zvekushandisa kuti tikuise pamwechete iwe yakapusa uye inonzwisisika gwara rekudya kunovaka muviri panguva yekurovedza muviri.
Muchikamu chino tichakuudza pamusoro pezvinhu zvekushandiswa kwesimba remuviri, nei mapuroteni, makabhohaidhiretsi nemafuta zvichidiwa. Uye isu tinoti pakarepo - hapana yakagadzirira-yakagadzirwa menyu pano, pane zvigadzirwa. Zvokudya zvinowedzera uye mishonga hazvizoshambadzirwa pano - zvinhu zvose zvakasikwa uye pasina doping.
Ngatitangei nezvekutanga - macalorie.
Sangana naWilbur Atwater pamufananidzo.
Musayendisiti weAmerica. 1844-1907
Akanga ari iye akapa uchapupu hwokuti mutemo wekuchengetedza simba unogona kushandiswa zvakakwana kumuviri wemunhu. Muzana remakore rechi19, zvaidavirwa kuti mutemo uyu unoshanda chete kune chaiwo sainzi. Kutenda kuna Wilbur Atwater, kukosha kwesimba kwechikafu kwave kunyorwa pamapakeji, uye mapuroteni, mafuta uye makabhohaidhiretsi anoonekwa seakanyanya kuumba simba remuviri.
Chokwadi chinofadza. Zvinoitika kuti kune pfungwa mbiri - kukosha kwesimba uye kukosha kwekudya. Yekutanga inoratidza chete nhamba yemakori. Yechipiri ndeye calorie content, chiyero cheprotein, mafuta, makhahydrates uye mavitamini.
Maererano nemutemo wekuchengetedza simba, pakuzorora muviri unoshandisawo zviwanikwa kuchengetedza mabasa ehupenyu. Semuenzaniso, iwe ikozvino uri kuverenga chinyorwa ichi, zvakajeka pakuzorora. Muviri wako panguva imwechete unopedza macalories pakurohwa kwemoyo, tembiricha, kuyerera kweropa, metabolism, kushanda kwenhengo nezvimwe zvakawanda.
Chii chinonzi calorie yezuva nezuva?
Kuwanda kwesimba rinodiwa kuchengetedza muviri mumamiriro ayo emazuva ano kunonzi kudya kwekoriori yezuva nezuva. Muenzaniso kubva muupenyu. Munhu anoda kuderedza uremu. Sharp. Inoderedza kudya mune tariro yekubvisa mafuta akawandisa. Muviri unozviona sei - kushushikana, iwe unofanirwa kurarama. Metabolism inovhiringidzwa, uropi hunopa zviratidzo zvinogara kune zvinovaka muviri, zvino kuparara kunoitika. Pasinei nechido. Kuedza hakuna zvakunobatsira.
Kunyangwe kana munhu akasvika pakurasikirwa nehuremu nechirongwa ichi, ipapo tsandanyama nemvura zvicharasika. Asi kwete mafuta.
Nzira yekuverenga sei calorie yezuva nezuva yevarume nevakadzi?
Kune akawanda akanaka emafomati gumi nemaviri ekuverenga. Imwe neimwe yadzo inorodzwa kune mamwe mamiriro emamiriro emuviri uye ekunze mamiriro. Nzira yakajairika ndeye Mifflin-Joer formula. Maererano nenyanzvi, fomula inoratidza mhedzisiro chaiyo kune vanhu vasina pathological zvirwere.
Izvo zvinodikanwa kugadzirisa aya mafomula mwedzi wega wega. Kana iwe wakamhanya kwemavhiki ekutanga e4 mangwanani kwemaminitsi gumi nemashanu, uye pamwedzi wechipiri wakasarudza kuwedzera maitiro ekudzidzira simba. Zvadaro kudya kwekoriori kuchave kwakasiyana.
- Kuita kuonda - isu tinofunga zvakajairwa zvemakoriyori, tideredze ne15% uye kuvaka chikafu zvinoenderana neichi kukosha.
- Kushanda pakuwana ruzhinji - pane zvinopesana, tinowedzera chiyero ne15% uye tinovaka kudya kubva kune iyi kukosha.
- Kushanda kuchengetedza chimiro - kana isu tichiomerera kune yezuva nezuva calorie kudya.
Manomano akasiyana, hacks yehupenyu, chikafu uye mhasuru yekukura kits inoshandisa aya masimboti. Iwe chete neni tatoziva nezve mutemo wekuchengetedza simba. Dai zvese zvaive nyore, taivhura maraibhurari, kwete makirabhu ekusimbisa muviri. Chinhu chose chiri mukudya, kureva mukugovera mapuroteni, mafuta uye makhahydrates. Ngatingotaura nezvavo.
Mapuroteni, mafuta uye makabhohaidhiretsi
Isu takatonzwisisa pamusoro apa kuti mapuroteni, mafuta uye makabhohaidhiretsi ndiyo hwaro hwesimba. Ngationgororei pasina mazwi esainzi kuti ndiani ane mhosva yei.
- Mapuroteni anoumba uye anodzoreredza matishu emuviri (kusanganisira tsandanyama tishu).
- Makabhohaidhiretsi ndiwo anonyanya kupa simba.
- Mafuta anodzivirira muviri kubva pakupisa uye kudzivirira nhengo dzomukati.
Pakutanga, takatsanangura chii chinokonzera kusatarisirwa zvakanaka kwemacarbohydrates mukudya. Naizvozvo, zvichienderana nezvinangwa zvekudzidziswa, kugoverwa kweBJU mukudya kunovakwa zvakare.
Ndezvipi zvekudya zvakanaka kune pre-workout chikafu?
Isu tinonyora zvigadzirwa zvinobatsira chete:
- PROTEINS - Cottage cheese, nyama, mazai, hove uye hove.
- MAFUTA - Maorivhi, maorivhi, walnuts, gorosi germ, avocados, sesame, nzungu.
- CARBOHYDRATES - Chingwa, durum pasta, miriwo, zviyo, michero, mukaka.
Mitemo yezvokudya uye kudya panguva yekurovedza muviri
- Kana tiri kuderedza uremu: 50% mapuroteni, 30% mafuta, 20% makabhohaidhiretsi.
- Kana isu tiri kuwedzera misa: 30% mapuroteni, 40% mafuta, 30% makabhohaidhiretsi.
- Kana isu tichitsigira fomu: 30% mapuroteni, 45% mafuta, 25% makabhohaidhiretsi.
Iko kuverenga kunobva pane yemazuva ese calorie kudya. Maererano nehuwandu hwakadaro, kudya kunovakwa panguva yekushanda kwemuviri. Sezvo isu tichitamba mitambo uye tichida kudya zvakanaka, ngatidzidzeiwo mitemo yekudya kunovaka muviri tisati tadzidziswa.
- Kudya musati madzidzira maawa maviri asati atanga, kuitira kuti muviri uve nenguva yekugaya zvinhu zvose. Kushaikwa kwekudya kunogona kutokonzera kufenda.
- Kana kurovedza kuri aerobic - mamwe makabhohaidhiretsi, kana simba rekudzidzira - mamwe mapuroteni.
- Kudya mushure mekushanda - mushure memaawa maviri, kuitira kuti muviri ugadzirise mafuta awo musimba.
- Mushure mekurovedza muviri, chikafu chinodiwa chine mapuroteni akapfuma.
- Muchikamu chese uye shure kwayo, inwa mvura yakawanda sezvinobvira kuchengetedza kuenzanisa mumuviri.
Nzira yekuwana muviri wakanaka inotangira patafura yekubikira. Ongorora zvose zvaunodya muvhiki. Verenga macalorie emazuva ese, gadzira chinangwa uye sarudza chirongwa chekudzidzisa.
Chinhu chinonyanya kukosha ndechekuti hapana mhedzisiro inokurumidza mukushanda iwe pachako. Shivirira.