Butch Ukudla: incazelo, ukubuyekezwa, imenyu

Butch Ukudla - lena isimiso kwamandla, ogxile amaprotheni-carbon alternation. Ingqikithi yalo yokudla wukuthi lemali carbon labetibambile alternation ukudla, kuye ngosuku oluthile.

Lonke isikhathi sehlukaniswe izigaba ezine eziyinhloko. Ezinsukwini zokuqala ezimbili, umuntu usebenzisa ayimbijana ukudla carbohydrate, futhi ukuntula kwayo amaprotheni ivala. Phakathi ngosuku lwesithathu, udinga ukuba lemali carbohydrate, futhi nenombolo kwemikhiqizo nge okuqukethwe amaprotheni eliphezulu kuyehla kube sezingeni eliphansi ephelele. Ngosuku lwesine uvunyelwe ukuba ukudlele mayelana esilinganayo zombili lezi zici. Kodwa kulezi zinsuku dieticians ukuncoma ukwenza nje ukwenyuka kancane inani ukudla carbohydrate.

Butch Ukudla, ukubuyekezwa zazo abe isiqondiso esihle ngenxa yesondlo ngempumelelo sibalo isesimweni, ithole udumo ububanzi phakathi bodybuilders nabagijimi.

Umsebenzi wethu - acabangele izimiso zalo eziyisisekelo futhi isenzo emzimbeni womuntu. Ngakho, phakathi nezinsuku zokuqala ezimbili ukusetshenziswa kwalesi Ukudla umzimba uchitha equkethwe ezitolo therein glycogen cishe ngokuphelele, isb amafutha cishe akazange asebenzise njengoba umthombo energy. Phakathi ngosuku lwesithathu, lapho izinga carbohydrate okuphuma esiphezulu, umzimba ulahlekelwa orientation yayo futhi uyaqhubeka ukukhiqiza amandla inertia, ukuchitha ezitolo amafutha ekhona. A glycogen Okwamanje zanqwabelana kwemisipha isibindi. Butch Ukudla kulokhu kuholela yokuthi umzimba kungokoqobo eziningi ukucindezeleka futhi kabusha ku imodi ezahlukene, okuholela isisindo ukulahlekelwa.

Njengoba izazi zokudla bathi lokhu Ukudla akugcini esikhathini uyisebenzisa. Iqiniso lokuthi kungaba anamathele iphuzu uze ufike elamukelekile ngawe.

Sifuna ukukunikeza isampula ukudla kule yokudla, ngakho ungabona kulokho imikhiqizo kungenza kube nendlela ukuba banamathele umbuso ezinjalo.

Butch Ukudla: imenyu kosuku lokuqala nelesibili (amaprotheni usuku):

Ukudla kwasekuseni kungase kuhilele 2 amaqanda, ulethisi, utamatisi kanye ukhukhamba (njengoba refueling kungcono ukusebenzisa amafutha yemifino) kanye cottage shizi ne-green tea.

Ngezinye kwasemini nawe ungadla inkukhu abilisiwe, inyama yenkomo, imifino steamed nobhontshisi abilisiwe.

Dinner ingase ihlanganise izingcezu ezimbili abilisiwe noma steamed izinhlanzi ikhukhamba kanye ulethisi.

Kulezi zinsuku udinga ukwehlisa ukusetshenziswa carbohydrate ukudla kabili, okusho udinga ukuba kwahlukaniswe ukusetshenziswa lwesinkwa, okusanhlamvu, imifino, izithelo ngesigamu. Labo izihloko ezithinta wokuqukethwe lelisetulu carbohydrate, kanye nesidingo ukuwakhipha kusuka yokudla. Ngenxa imenyu sengezwe inyama, inhlanzi, amaqanda inkukhu. Amandla ukubaluleka kwalolu suku - 1200 kcal.

ngosuku lwesithathu - carbohydrate. imenyu wayo ungaba:

Breakfast - Oatmeal nge omisiwe okusanhlamvu lonke isinkwa, itiye eliluhlaza.

Isidlo sasemini - irayisi abilisiwe, zemifino isaladi, nengxenye abilisiwe inkukhu webele.

Dinner - pasta ne utamatisi sauce (noma irayisi steamed nemifino).

Butch Ukudla ngosuku lwesithathu kusho ukunciphisa inani imikhiqizo amaprotheni. ewusizo kakhulu ukudla izithelo, imifino, imikhiqizo wokudla, futhi isinkwa. Wamaprotheni imikhiqizo avunyelwe ukuba adle ushizi kancane, tincetu letimbili nobe letintsatfu ushizi yogurt. yenani amandla kosuku akufanele idlule 1500 kcal.

Njengoba nawe ungadla kanye ngosuku wesithathu, usuku lwesine. Ivunyelwe banamathele yokudla evamile. Amandla ukubaluleka Ngosuku lwesine - 1200 kcal.

Iqiniso lokuthi Butch Ukudla libhekene izimfanelo eziningi ezinhle, kuhlanganise ukusheshisa izinqubo umzimba, ekuqedeni ukuluthwa ngesilinganiso esithile kilojoule, ukuthi aliholeli ekuqongeleleni fat in the amaseli. Yomuntu engabulawa kungagcini ukudla, ngoba ukuze ulondoloze impilo enhle.