Mphamvu kulemera. zakudya pulogalamu kulemera akonzedwa

Nthawi zambiri anthu sazindikira kuti zakudya - chinsinsi bwino. Maphunziro, ndithudi, zofunika, koma mu malo chachiwiri. Kodi kukhala zakudya zoyenerera pa kulemera? Izi Tsopano tiyeni tikambirane.

malamulo lofunika

Tsopano timayesetsa bwino ndi zambiri angakuuzeni za mfundo zofunika kutsata zakudya ndi ojambula zonse. Choyamba, dziwani kuti pa maphunziro akuwononga thupi lake, osati kugwedeza iwo. Iwo amakula pamene kuchira (kwambiri mu maloto a), yofunika kwambiri mphamvu kwa ndondomekoyi. Kodi mphamvu imeneyi anachokera kuti? Kumene, chakudya. minofu yanu anayamba kuculuka mu buku, poyamba tiyenera kupweteka (zimene tikuchita mu holo), ndi pambuyo - kupereka okwanira kuchuluka otchedwa zomangira (mapuloteni) ndi mphamvu (chakudya).

N'zosavuta ndikuganiza kuti kukula minofu muyenera zakudya muyeso, ndipo kotero ndikofunika kuti zopatsa mphamvu kuposa inu m'moto tsiku. Ndithudi, chakudya ayenera kukhala bwino, chifukwa kudya chakudya sikungakuthandizeni pano.

kuchuluka kwa zopatsa mphamvu muyenera kupeza wothamanga amene ali mu ndondomeko ya asilikali a minofu misa ndi chiyani? Yankho lake ndi losavuta: thupi lanu kulemera X 30 + 500. Apa ndi chilinganizo yosavuta. Mwachitsanzo, ngati inu kulemera makilogalamu 70, muyenera kudya tsiku ndi tsiku 70 × 30 + 500 = 2900 zopatsa mphamvu. More anadya - kwambiri atakula. Izi ndi zoona.

mitundu thupi

Mphamvu misa sangakhale chilengedwe, chifukwa tonse ndife osiyana. Monga mukudziwa, pali 3 mtundu thupi: ectomorph, mesomorph ndi endomorph. Mesomorphy (sing'anga mtundu) vyshenapisannogo chiwembu abwino. Taphunzira ectomorph akhoza bwinobwino kutaya pa 1000 osati zopatsa mphamvu 500, chifukwa chakuti munthu ali ndi kagayidwe mofulumira. Koma endomorphs (yodziwika ndi akonzedwa mofulumira mafuta thupi), ngati kuti wothamanga n'cholinga khutu ku ntchito ya chakudya ndi mafuta (ndi zofunika kuchepetsa kudya madzulo), ndi kuchepetsa gawo kuchokera zopatsa mphamvu 500 200-300. Kuti mudziwe zambiri pa zakudya, ife kupitiriza.

Anapangira zakudya

Ndi wokongola chowawa nkhani. Yang'anani mozungulira tsopano anthu kwathunthu wonenepa amene amadya kwambiri zakudya zosapatsa thanzi, ndi waikamo mu mafuta. Kodi zimenezi zisachitike? Choyamba, siyani kudya kudya chakudya ndi maswiti (1-2 nthawi mwezi, mungathe, ndithudi, koma inu mukudziwa muyeso), komanso kuganizira chiwerengero chomwecho zakudya. Healthy kudya kwa minofu misa (iwo anapereka) ayenera zigwirizana zotsatirazi:

• Mapuloteni - 20-30%.
• Chakudya - 50-60%.
• Mafuta - 10-20%.

Kenako, ife tione, aliyense wa zigawo zikuluzikulu pamwamba, komanso mwatchutchutchu zimene chiwerengero pazikhalanso pulogalamu misa asilikali.

Mapuloteni (mapuloteni)

Musaiwale kuti mapuloteni - chida nyumba chipika kwa minofu yanu. Kumbukirani kuti nyama mapuloteni (kapena mapuloteni) Ndi bwino kwambiri kudzala apamwamba kwambiri anapereka asidi kwa amino mu mphamvu. Chofunika: kuchuluka kwa mapuloteni ankadya ayenera kukhala wolingana 2 gm (zingakhale pang'ono) pa makilogalamu 1 kulemera. Only mu nkhani iyi izo kuchuluka kukula kwa minofu yanu. Sports zakudya kwa thupi amaika kungathandize cha kuchuluka akusowa mapuloteni mukalephera kudya mlingo woyenerera wa chakudya achilengedwe.

chakudya

Inu. Chakudya ndi yabwino mphamvu gwero. Ife timaganiza kuti inu kumbukirani mfundo yofunika kwambiri chakudya: muyenera kupeza mphamvu kuposa yaikulu masana. Only index 50-60% chakudya mu zakudya ayenera kale kulankhula za kufunika kwa michere imeneyi. Mfundo payenera kukhala nthawi 2 kuposa mapuloteni ndi magalamu 3.5-4 pa makilogalamu 1 thupi. Dziwani kuti nawo za nkhani mofanana ndi zonsezo (pamaso pa nyama ndi zomera), chifukwa chakudya anawagawa chosavuta (maswiti) ndi zovuta (pasitala, dzinthu). Choyamba, nayenso, chifukwa tumphatumpha yaikulu insulin, chifukwa cha zimene chosakanikirana ndi thupi mofulumira kwambiri. Izi kawirikawiri zimabweretsa kudzikundikira subcutaneous mafuta.

Tsopano inu mukumvetsa chifukwa kudya zoipa wokoma (Koma zipatso wolemera mu mavitamini ndi CHIKWANGWANI, choncho sangathe kuwasamalira). Zovuta chakudya, m'malo mwake, mokwanira odzipereka pang'onopang'ono (angapo maola), imene imathandiza pang'onopang'ono kukhutitsa thupi ndi mphamvu zofunika.

mafuta

Mphamvu kulemera (ndi kuyanika) ayenera monga mafuta. ajombera angasokoneze mavuto thanzi lanu. Monga milandu yapita, pali mitundu 2 michere: zimalimbikitsa (anyama margarine, batala) ndi unsaturated (masamba mafuta, nsomba) mafuta zidulo. Zoyambazo sayenera kuposa kotala ya mafuta okwana mu chakudya. Kudya nsomba zambiri, ndiwo wolemera Omega-3, normalizing kagayidwe ndi bwino kugwira ntchito kwa mtima.

Pamene n'kwabwino kudya ndi zimene zedi?

Fractional mphamvu - chinsinsi bwino. Ngati Munagawa chakudya nthawi 5-6 tsiku, adzakhala imathandizira kagayidwe thupi, kuthandiza kuti bwino kuyamwa zakudya ndi kumapangitsanso njira mafuta moto. Chotero njira kuti kuyamwa mapuloteni kwambiri, zomwe ndi zofunika minofu.

Zakudya kwa thupi amaika ayenera bwino chakudya zonse zofunikira mwa thupi lathu m'magulu ofanana. Kumbukirani pamene mfundo yaikulu: chakudya nthawi zonse kugwa pa mzere (ie zochepa kwambiri m'mawa ndi madzulo), ndi mapuloteni (mapuloteni) - mu mzere wolunjika (ayenera kudyedwa mu magawo ofanana masana). Ichi ndi golide ulamuliro wa ojambula. Makamaka zofunika zimam'patsa potsegula isanayambe kapena itatha maphunziro kulemera, popeza thupi akusowa ndalama yaikulu mphamvu. Choncho tiyenera kudya bulking? Pansipa pali chitsanzo:

- 2 3 mazira lonse ndi dzira azungu + 100 ga oatmeal (n'zotheka ndi mtedza kapena zoumba);

- 250 ga phala (durum) / dzinthu (mpunga, buckwheat) + 200 ga nyama yang'ombe / nkhuku m'mawere + masamba;

- 200 ga mpunga + nsomba / Taphunzira nyama + masamba;

- 200 ga yaiwisi nkhuku bere;

- 200 ga curd / casein omwera.

Kuti analandira massonabor. Mfundo ngati chakudya lidzayenere zosiyanasiyana othamanga. Ife tikupeza chiyani? M'mawa wa pa thupi yodzaza khalidwe mapuloteni-zimam'patsa osakaniza kuteteza catabolism ndi imalankhula anabolic anachita.

Chitani ayenera Choncho kukhala pakati pa chakudya awiri ndi zitatu. Pofuna minofu glycogen ndi insulin pamene ntchito mu chipinda, mungathe kumwa zimam'patsa zakumwa zosiyanasiyana.

Mu chakudya ziwiri zapitazi lilibe chakudya. Chamene imagwera pa zonsezo.

Ife makamaka akufuna kuchita chakudya kachisanu (asanagone). Cottage tchizi kapena malo omwera ndi lopangidwa ndi casein (otchedwa pang'onopang'ono mapuloteni) kuti amalola kuti negate ndi catabolism mu thupi akagona, komanso kukhutitsa minofu yanu zofunika zomangira.

Kuti analandira zakudya pulogalamu kulemera akonzedwa. Musaiwale za madzi (sanali enaake), chifukwa ngakhale madzi m'thupi osauka minofu kubweza ndondomeko kuchira. Chikhalidwe 1 lita imodzi ya madzi pa makilogalamu 30 a thupi.

Kunenepa kwa akazi, chakudya chimene zambiri chikugwirizana ndi wovomerezeka pa amuna, pali pang'ono ankawonjezereka. Choyamba, kugonana chilungamo ndi testosterone milingo kwambiri m'munsi mwa magazi. Kachiwiri, ayenera kulandira zopatsa mphamvu zochepa (1500 kcal pa makilogalamu 50 thupi), choncho zosavuta kusiya. mfundo zina zonse ikutsatiridwa.

Sports zakudya kwa thupi amaika

atsopano ambiri Musaone izo. Kwenikweni, kwa anthu amene kulemera makilogalamu 70-75, pali mfundo pang'ono kutenga mphamvu zina. Ichi ndi chifukwa chakuti magalamu 140-160 mapuloteni ndi magalamu 250-300 chakudya yosavuta kugwiritsa ntchito ndi chakudya achilengedwe. Kumene, ndi kuwonjezeka pang'onopang'ono khalidwe thupi (pa 85 kg) kuti chofunika zakudya zambiri. Kodi masewera zakudya abwino kupeza minofu Taphunzira? Izi seramu (whey) mapuloteni. Izi enaake mapuloteni ndi abwino kwa phwando pambuyo kulimbitsa thupi ndi, komanso m'mawa, pamene thupi akukumana ndi kuchepekedwa mphamvu.

Monga ulamuliro, opanga ano padziko lonse (akadakwanitsira Zakudya za, Dymatize, wa BSN) zimapangitsa mankhwala apamwamba ndi kuchuluka kwa mapuloteni okhutira mpaka 90%.

No zochepa wotchuka ndi gainer. Izi zimam'patsa ndi mapuloteni enaake amathandiza azilipira zomvetsa mphamvu pambuyo maphunziro (100% pochira Zimatheka pambuyo chakudya zonse, kudzera Mphindi 40-90 pambuyo ochitira masewera a).

Kenako pa mndandanda ndi creatine monohydrate. mankhwala amathandiza kuonjezera mphamvu ndi akukhudzidwira minofu misa mlingo. BCAA ndi kusankha chabwino kutenga nthawi ndi pambuyo maphunziro kulemera monga kuteteza catabolism mu thupi.

Sports zakudya angakuthandizeni kukwaniritsa cholinga chachikulu. Koma sindikuganiza kuti ndi wogwirizira wathunthu sapeza. Ayi. Tangoganizani keke. Choncho, makeke - ichi ndi chakudya wamba, ndi kirimu - izo masewera zowonjezera. Kuti Maziko nthawi zonse ayenera kukhala muyezo chakudya kuti ndithu athe kutulutsa ya minofu misa. Sports zakudya kokha kufulumizitsa ndondomekoyi ndi 5-15%.

anabolic steroid

mankhwala anabolic ndi pharmacological wothandizira motengera zochita za mwamuna kugonana timadzi testosterone. Kulola kuti mapuloteni kaphatikizidwe kuti imathandizira (mapuloteni) mwa maselo, kuchititsa minofu hypertrophy (anabolic ndondomeko). Komanso, iwo kwambiri kufulumizitsa nthawi kuchira, kuchepetsa zotsatira za mahomoni catabolic ndi kumwazikana kagayidwe. Kumene, katundu izi kutero mofulumira kwambiri kumanga minofu misa. Komabe, ntchito zinthu zimenezi kumatanthauza mavuto (vuto la chiwindi, mahomoni kulephera, testicular manja, masculinization ndi ena), ndi choncho nthawi zonse muyenera kukhala okonzekera kupereka amazindikira kuvulaza thupi, ngati mwaganiza kutenga njira iyi.

Zakudya Pulogalamu chifukwa cha unyinji wa mwamtheradi bodybuilders onse akatswiri monga mankhwala, ndi Choncho musadzitame nokha kutonthoza ndi Musanyengedwe zabodza zokhudza thupi yaikulu popanda kuvomera doping.

malamulo lofunika

Mwachidule koposa zonse, lozani mfundo zofunika kwambiri chakudya:

1. muyenera kulenga zabwino caloric bwino kukula Mkhalidwe.
2. Nusu chakudya mu 5-6 chakudya.
3. 1 makilogalamu thupi angagwe 2-2.5 ga mapuloteni, 3.5-4 ga zimam'patsa ndi 1 g wa mafuta.
4. Kutsogoza la nyama mapuloteni, chakudya komanso unsaturated mafuta zidulo, komanso zakudya zokhala ndi Omega-3.
5. Kupanga zimam'patsa potsegula isanayambe kapena itatha maphunziro.
6. Chakudya inayenera kupita kugwa mzere, mapuloteni - mu mzere wolunjika.
7. Pewani chakudya yosavuta ndi kudya chakudya.
8. Inu mukhoza kuwonjezera masewera zakudya mu chakudya, koma musati overdo izo, kuchita chilungamo mankhwala achilengedwe.
9. Imwani madzi ambiri.
10. mankhwala anabolic kufulumizitsa mphamvu zanu za kulemera kwa nthawi zonse, koma mosamala ubwino ndi kuipa musanayambe kuwatengera.

Pomaliza

Dziwani minofu misa si monga zovuta monga zikuoneka pa koyamba. More anadya - ambiri anakhala. Ngati mulibe kukula mu misa, kuwonjezera kuchuluka kwa chakudya ankadya (makamaka zimam'patsa ndi mapuloteni). Ngati mwayamba kusambira ndi mafuta, kuchepetsa calorie. Ndi yosavuta. Pamwamba, ife anafotokoza mfundo zonse zimene ziyenera ndi ndondomeko ya misa asilikali. Zabwino zonse kwa inu kukwaniritsa cholinga chanu!