Indlela ukudala ukutya iseti kwemisipha mass

Ukuze umthambo bazisa ukusebenza ebambekayo, kancinane wazibeka kubo ngokupheleleyo. indima ebalulekileyo edlalwa apha kwaye ezityiwa umsoco mbaleki. Kufuneka zikhethwe ukwenzela ukunika umzimba izondlo eziyimfuneko ukuze ukukhula kwezihlunu.

Yeendima ezibalulekileyo Kadir

ukukhula Muscle ubonelela iintlobo ezintathu kwezinto - iiprothini, amafutha kunye carbohydrate. Ngoko, kwi ekutyeni ngenxa iseti izihlunu ngobuninzi kuyimfuneko ukuquka iimveliso eziqulathe ezi izinto kangangoko kunokwenzeka. Makhe siqale njengeprotini. Ezi zinto zinika "iibhloko zokwakha 'ukuze kwakhiwe kwezihlunu kwezihlunu entsha. Kukhethwa ukuba iiproteni isilwanyana. Inkoliso yabo zifumaneka inkuku, intlanzi, inyama yenkomo, iimbotyi, iiproteins umgubo imixutywa, kwakunye neemveliso zobisi etyebe-free okanye ephantsi kukutyeba. Ezi ziquka itshizi, ubisi, iyogurt, netshizi. Yokudla kufuneka ibandakanye iiproteni bodibildera xa om-2 g 1 kg ubunzima bomzimba yembaleki nganye. Ngokubala ngemihla izinga protein, walhule lanto inani ngo-5 okanye 6 - ngoko ke ixesha elininzi kuyimfuneko ukuba iimveliso zayo. Per isidlo kungenziwa ingxenye yi umzimba ayikho ngaphezulu kwe 30-40 g protini. Enye bumntwisiwe zokubala - phinda isixa iiprothini grams elingana ubunzima bakho, ku-1 okanye 1.5.

Le ilandelayo amacandelo ezakha ezityiwa ngenxa iseti mass - imisipha ukuba silambile. Umzimba usebenzisa kuzo njengomthombo wamandla. Xa ukuthathwa carbohydrate koovimba glycogen umzimba sele isetyenziswe ngexesha loqeqesho. Ukuba ukutya ingena otya ngayo, izakha ngokwaneleyo, ngoko ke uqeqesho kunokuba kuphela nobungozi izihlunu. Kuxhomekeka isantya nokwenziwa ngumzimba umahluko phakathi "fast" yaye "slow" silambile. Xa "fast" kudla elithozamisayo: iswekile, confectionery, ziilekese. ngokukhawuleza Bona zifunxwe ngumzimba izakhamzimba nto, ngoko ngaphambi kokuba ukuqeqesha kubhetele ukuba ukusebenzisa; kuba amandla bathe bakuyila bachitha kakhulu ngokukhawuleza. Kubhetele ukuba badle ukudla eziqulathe "slow" iikhabhohayidrethi: irayisi, buckwheat, oatmeal, isonka esimdaka, iitapile, pasta. Inqanaba iswekile yegazi uya kuvuka ngokuthe ngcembe, yaye oko kuya kunika ithuba ukwenza isibonelelo amandla yomzimba. Yitya ukutya okuneekhabohayidrithe, kucetyiswa izihlandlo eziliqela ngosuku iinxalenye ezincinane.

Wosondeza onke amanqatha, bazirhumela ukuveliswa testosterone emzimbeni. ngokungaziphathi kukhokelela ekuncipheni hormone kwaye ukuhla inkanuko yesini, ezigqithiseleyo, kakhulu, Isimanga, kunciphisa kwinqanaba hormone. Ukwenza yokudla iseti mass kwezihlunu, uthabathe isabelo amanqatha ayikho ngaphezu kwe-15% lweekhalori iyonke imihla ngemihla. Yitya kakhulu amafutha yemifuno kunye nezilwanyana ezimbalwa. Ngaphandle - oyile intlanzi, leyo zizityebi asidi Omega 3 okunamafutha. Ngoncedo lwabo umsipha kukwazi ngcono ukuba glucose.

Amanzi, iivithamini kunye nokutya zendalo

Ukongeza kula macandelo, kuba umzimba kukwabalulekile ukuba iivithamini. Quka kwisidlo sakho ukuba iseti zihlunu imifuno eluhlaza mass ezifana isipinatshi okanye broccoli. Ukongeza iivithamini, enamagqabi imifuno eluhlaza fiber, ikhuthaza ukususwa ubuthi emzimbeni.

Enye ingongoma ebalulekileyo - umthamo wamanzi asetyenziswa. Xa kuqala mfuno yokukhula kwezihlunu yento ephilayo ekuphileni kwandisa emanzini. Ngoko zama ukuba usele kakhulu. Imali ngokupheleleyo wamanzi - ngelitha 3.5 ubusuku nganye.

Njengokuba umgangatho ukutya, zama ukuyenza ohlukeneyo. Akwenziwanga kwezithako ifashoni equlathe iiprothini okanye carbohydrate. Zama ukuba utye ukutya ngakumbi "live". Quka kwisidlo sakho iziqhamo zendalo kunye nemifuno. Ezo iyantlukwano izakuvumela akuyi kuphela ityetyiswe umzimba kunye iintlobo zezondlo, kodwa ukwenza kukhula kwezihlunu. Ngapha koko, umzimba kwezinye emigutyeni kunye cocktails izihlunu, njengoko iminyaka yamava abanxibe impahla, nje abafuni ukukhula.