Alternation ekudleni. Power Umgaqo, aqhumisele ngamanqatha

Nabani na okhe ngqo eqinile ephantsi-ukudla, siyazi ukuba nempembelelo kwicala yokunciphisa ubunzima owangaphakathi kwezihlunu. Oko kukuthi, umphumo uya kuba izithintelo ezininzi kakhulu ezimbi, kodwa umzimba evakalala. Ngokuqhelekileyo, japan enjalo uyaneliswa kukha bonke.

Kakade ke, sinako ukucebisa kwehle ubunzima ngethuba ukutya ebonakalayo inxaxheba kwezemidlalo. Kodwa ke, okokuqala, ngokuxhomekeke ukutya eqine umzimba ngokuqinisekileyo uya kuya "kuphilwa" imo, ezama ukuba amafutha emzimbeni ukugcina. Kwaye, okwesibini, xa ngandlel 'akazange afune ukuba i menu kuphela isaladi eluhlaza kunye chicken ibele, senze ndawo, njengoko imvakalelo ubuthathaka ngamandla ezinjalo kufuneka avele.

Kukholelwa ukuba le meko mayilungiswe, esebenzisa imigaqo ekutyeni protein. Nakuba kunjalo, uthintelo engqongqo carbohydrate akunakwenzeka ukuba kubangela nokulatyuza ngomdla uqeqesho ezemidlalo. Yeyiphi gym, kwanokuba ubuvila move?

Ngethamsanqa, namhlanje ubuchule ezifumanekayo ikuvumela nje balahle kukutyeba kwemfuneko, kodwa ugcine izihlunu zakho. Le ndlela kuthiwa alternation ekudleni. Le ndlela ilahleko lokulinganisa zithandwa kakhulu leembaleki, ingakumbi abo banomdla abanxibe impahla. Noko ke, nkqu nabo bathatha inxaxheba kwimisebenzi nje ukugcina ukumila, kuthatha ithuba ukudla.

ngolu ekudleni isekelwe kwinto yokuba rhoqo iyahluka isixa carbohydrate ukutya kwemihla ngemihla. Bathi ngoko zinqanda kakhulu, phezu koko, usiwe imali enkulu. yonke Ixesha nokuncipha yahlulwe imijikelo mini-ezine ukudla. Iintsuku ezimbini zokuqala imali namandla ukuze ubuncinane, kodwa iiprothini ekutyeni kufuneka kwanele. Ngoko ke, le mithetho ifuna iimbaleki ukuba bodybuilders ngemihla ezisezantsi-carb, liyigqibele 3-4 iigrem protein 0.5-1.5 iigrem carbohydrate kwekilogram ubunzima bomzimba ngalinye. Ngosuku lwesithathu ukutya ekudleni eliphezulu, ngeli xesha kucetyiswa ukuba awadubadube 5-6 iigrem carbohydrate 1-1.5 iigrem protein Kilo sobunzima (khumbula ukuba le mithetho zenzelwe kwiimbaleki umkhuba ngenkuthalo) nganye. Ngosuku lwesine icebisa ukuba isixa-protein carbohydrate ekutyeni ngokulinganayo, oko kukuthi, ngalinye lohamba nekhilogram babe 2-3 iigram protein kunye nemali enye carbohydrate. Ekupheleni komjikelo ngamnye iyaphindwa ezine. Ukuphumeza iziphumo, njengoko umthetho, kucetyiswa ukuba phinda alternation ye carbohydrate imijikelo 10-15. Ngenxa yoko, ukusetyenziswa kwenkqubo ubunzima lifinyele, kwaye izihlunu kuhlala kwakulo mo.

alternation ekudleni asiyo "ngokungummangaliso 'ukutya, yonke Kungokwemvelo, njengoko incwadi amalungu. Ziya kufumana ngaphantsi kwiintsuku zokuqala ezimbini carbohydrate, umzimba onyanzelwayo ukuba usebenzise inkqubo umthombo yayo eneji - inyama ngamanqatha. Ekupheleni kosuku yesibini carbohydrate "yindlala" inkqubo lipolysis izakhiwo. Kubonakala, kutheni kuqhubeka Kwangokunjalo, kukudala ukunqongophala ngumntu emzimbeni 'amafutha "? Into yokuba umzimba womntu uyakwazi ukuziqhelanisa ngokukhawuleza kwiimeko ezahlukeneyo. Kwaye ukuba ekudleni ukudla sithatha ngaphezulu kweentsuku ezimbini, kuquka iindlela uxinezeleko. Umzimba Uyabubona imeko inani elingonelanga carbohydrate njengento esisisongelo lokusinda kwaye iqala ukulondoloza ngamandla into ebalulekileyo asindisa ubomi - amanqatha kwakudada phezu "processing" ezixabisekileyo ngaphantsi kule nkalo, iiseli kwezihlunu.

Kungenxa yesi sizathu ukuba ukutya ekuthiwa alternation ekudleni icebisa ukuba ngomhla wesithathu ukuba ukwandisa inani wekhabohayidreyiti ukunika umzimba wakho i "luzole" ixesha "ukuqonda" ukuba namandla ukuze zenze glycogen wanele. Ngosuku lwesine ekutyeni kuyimfuneko ukulungisa isiphumo.

Ngenxa yoko, umzimba iyaqhubeka kwamafutha omzimba ulahlekelwe, nezihlunu kwezihlunu kuhlala kwakulo mo. Nantso ke ukugqithisela ukutya ekudleni ulandelelwano. Menu leentsuku ephantsi carb yale yokutya kuquka ukutya cottage itshizi, amaqanda, inyama yenkomo, inkuku, intlanzi. Zincedisa ezi mveliso isincomo yi salads ezenziwe kunye nemifuno non-okunesitatshi okanye isityu yemifuno. Iintsuku eliphezulu carbohydrate Kucetyiswa ukuba usele ipapa of oatmeal, buckwheat, irayisi, iziqhamo, pasta. Njengoko iphekwe amabele inkuku okanye intlanzi njengoko component protein le. Ngosuku lwesine, le menu i menu elungeleleneyo, apho imali protein kunye carbohydrate kuphantse kulingana.

Kodwa indlela ekhawuleza ungaphulukana ubunzima usebenzisa alternation ekudleni? Iziphumo, Kakade, bonke baya kuba ezahlukeneyo, kodwa, nge-avareji, kunye ukubambelela ngokungqongqo iingcebiso ngomjikelo ngamnye weentsuku ezine kuthatha malunga ikhilogramu okunamafutha ecocekileyo.

Ukanti enye inzuzo ukudla kukuba ukungazinyamezeli elungileyo kwengqondo. Emva ukutya ezahlukeneyo, ngemihla carbohydrate eliphezulu izinyo kamnandi mi- into enencasa (Kakade ke, xa moderation). Kodwa ke ukugqithisela ibalulekileyo yokusebenzisa ukudla kukuba kwinkqubo yokulahlekelwa ubunzima ngamanqatha kuhamba, ngoko ke, ukutya inceda ukuphucula ukubonakala kanye imfanelo ekunciphiseni umzimba.