Mukati
Kana iwe ukafunga kutora muviri wako, kuvaka mhasuru uye uye kana kurasikirwa uremu, saka kana uchisarudza zvemitambo chikafu, unofanirwa kutarisisa kunaka kwayo uye kuumbwa.
Mutambi chikafu
Kudya kukuru kwemutambi chikafu chakadzikama. Iko kusimbiswa kukuru kunofanirwa kuiswa pakudya kwekuseni, ndiye iye anopa kukurudzira kweivivacity kwezuva rese nekusimudzira metabolism, nekudaro kudzikisira kuiswa kwemafuta munzvimbo dzinonetsa. Kubva pamhedzisiro yaunoda kubva mukudzidziswa, huwandu, pamwe nekuumbwa kwechikafu chekudya, chakagadziriswa. Munhu ane huwandu hwakawanda hwechiitiko chemuviri anoda huwandu hwakakosha hwemacalorie, asi haafanire kushandiswa zvakanyanya. Chikafu chemutambi chine 5-6 zviuru macalorie, ayo anofanirwa kuzadzikiswa mushure mekurovedza muviri. Nyama, hove nehuku zvine mapuroteni, anovaka mhasuru.
Kana murume achida kuvaka mhasuru, zvikafu izvi, pamwe nemazai uye zvigadzirwa zvemukaka zvakaderera, zvinofanirwa kunge zviripo mukudya kwake. Kuti uwedzere kutsungirira, makhahydrates uye unsaturated mafuta anodiwa. Iwe haugone kuita pasina fiber iri mumiriwo nemiriwo.
Mhando dzemitambo yekuwedzera
Asi kazhinji chikafu choga hachina kukwana kune chinoonekwa mhedzisiro. Nyanzvi dzechitoro chezvikafu zvemitambo "Nt-Sp" inocherekedza kuti kune zvivakwa zvese zvine mapuroteni, mavitamini, zvinoteedzera uye zvimwe zvinhu zvinobatsira nekuwedzera kwekuita muviri. Izvi zvinowedzera zvinoshanda zvehupenyu, zvinokurudzira kuvaka mhasuru, zvinoshanda seprophylactic mumiriri pakurwisa kusakara kwemisungo uye majoini, uye zvakare iine hutano hwakaenzana hwezvinhu zvakakosha.
Supplements yakakamurwa kuva:
- zvinopisa mafuta
- protein inodedera
- creatines
- vanowana
- vitamini uye mineral complexes
Funga nezvavo zvakadzama.
Zvinopisa mafuta
Mafuta akajairika anopisa zvinodhaka anowanzo sanganisira zvinoumba zvakadai seaspirin, caffeine, uye ephedrine. Izvi zvinhu zvinopa simba rekushandisa, zvinotadzisa kugadzirwa kwemafuta maseru kubva kumafuta acids, uyezve kukurudzira lipolysis. Kana mugadziri akataura kuti ephedrine haipo mukuumbwa kwegadziriro yake, uye basa hombe rinoitwa nezvibodzwa zvemakwenzi akasiyana siyana kana zvimwe zvirimwa, zvingangodaro kuti zvekudya zvinowedzera hazvibatsiri. Parizvino, hapana zvimwe zvinhu zvakagadzirwa izvo zvinogona kushanda nenzira iyi. Kazhinji, zvisingakuvadzi "mishonga yakasvibira zvakatipoteredza" zvinoshandiswa kuvhara kugadzirira kwemishonga kugadzirira.
Mapuroteni Cocktails
Vane ruzivo rwekuvaka muviri vanofunga kuti mabhenefiti emapuroteni anozungunuka kune iyo yekuti yatove nzira yakaenzana uye yakapusa yekuwana protein yaunoda. Hazviwanzo kugoneka kubika nyama inokwana kudyiwa kweprotein mumuviri. Naizvozvo, kusanganisa cocktail uye kuitora usati wadzidziswa mhinduro yakanaka mune mamwe mamiriro.
Zvinogadzira
Zvisikwa iri nitrogen-ine carboxylic acid inowanikwa mune yemhasuru yemhashu yemunhu. Basa rayo nderekuwedzera kutsungirira kwemhasuru panguva yekurovedza muviri, pamwe nekudzora kuburitswa kweglycogen. Zvisikwa zvinowedzera kuchengetedza mvura mumhasuru, zvichipa mhasuru hypertrophy. Mukuwedzera, iyo inhibits protein kuputsika. Zvisikwa zvinogadzirwa muchiropa neitsvo, uye zvinouyawo kubva munyama nehove. Naizvozvo, varimi venyama vanogona kunge vasina chinhu ichi. Zvisikwa zvine imwechete "asi": kwete zvese zvipenyu zvinoifungidzira, kune vazhinji zvinoparadzwa mudumbu uye hazvisvike mhasuru. Naizvozvo, kazhinji, zvinokurudzirwa kutora chinogadzirwa nemakabohydrate, izvo zvinobatsira kuti zvisvike kune nyama yemhasuru, ndiko kuti, kunwa nejusi kana kutora neuchi. Chinhu chinonyanya kushanda chekusika monohydrate. Mamwe ese sarudzo haashande uye haashande basa.
Vanowana
Pakutanga, kuwedzera uremu kwaiitirwa kuti vanhu vakaonda vawedzere uremu nekukasira, nekuti ichi chigadzirwa chehydrohydrate-protein ndiyo mhinduro kwayo yemasimba anoshanda uye inobatsira mukukura kwemhasuru uye huremu. Munguva pfupi yapfuura, vanowana vave vachishandiswa zvakanyanya senge zvinokurudzira mhasuru pane huremu hunosimudzira. Kune huwandu hwakawanda hweprotein uye makabhohaidhiretsi muanowana, uye, nekudaro, anoshandiswa zvakasiyana zvinangwa. MaCaloric maumbirwo (mapuroteni - 30, makabhohaidhiretsi - 70) anowanzo kukurudzirwa kune varume vakaonda vanoda mapuroteni mazhinji kuti "vavake" mhasuru. Mapuroteni mapuroteni (mapuroteni - 60, makabhohaidhiretsi - 40) akakodzera kuvarume veavhareji kuvaka, vasina kushomeka kwemacalorie. Asi, chero zvodii, usatakurwe navo, nekuti huwandu hwemakoriari maari hwakakura, uye madosi anonyorerwa nenzira yekuti iwe ugone kuwana zuva nezuva reti macalorie anodikanwa mune imwe dose. Gadzira mvumo yemacalorie kubva pakudya kwekuseni, masikati uye kudya kwemanheru, zvikasadaro ungatadza kumira zvakadaro.
Vitamin uye zvicherwa zvivakwa
Panguva yekushanda kwekushanda, usakanganwa kudya kwakakwana kwevhithamini nemaminerari. Asi mubvunzo ndouyu, Inguva yakareba sei inodikanwa nokuda kwaikoku? Zvakakosha here kutora mamwe mavhitamini ekugadzira, kana kuti pane zvakakwana zveaya anopinda mumuviri nechikafu? Kazhinji mavhitamini nemaminerari anowedzera kukurudzirwa munguva yechando uye muchirimo - panguva yekuderedzwa kwezvinovaka muviri muzvigadzirwa zvechisikigo. Vitamine C, D, E inofanira kutorwa, uye kubva kumaminerari, usakanganwa nezve magnesium uye selenium.
Usati watora zvekuwedzera zvemitambo uye mavitamini, tinokurudzira kubata nyanzvi ine ruzivo iyo ichagadzirisa kosi, kuverenga menyu uye kunyora chirongwa chekudzidzisa. Nenzira iyi, iwe unozowana yakawanda mibairo pasina kukuvadza kune hutano hwako.