Ezemidlalo omiswe umzimba: Ngaphambi Kokuphrinta kwimenyu nsuku zonke futhi imithetho okunomsoco for abesifazane

yemisipha kusekelwe iqoqo izinqubo Anabolic, okwaphumela ngenakugwemeka esitolo amafutha. Ukuthola impumuzo - lena ingxenye umsebenzi yimuphi bodybuilder phezu kwemizimba yabo yesibili. Ukuze ashise amanoni zomzimba futhi show wakhula imisipha, umzimba kuphela akwanele. Udinga umzimba omiswe. Imenyu nsuku ngokuphelele kabusha esikhundleni ukusetshenziswa kwemikhiqizo amandla high value Ukugcizelelwa amaprotheni.

Izici ukudla

• Imikhiqizo eziyisisekelo yilezi ezilandelayo: iqanda omhlophe, inkukhu abilisiwe, inhlanzi emhlophe ngaphandle amafutha, ushizi, inhlanzi.
• carbohydrate ayinkimbinkimbi zilawulwa futhi kunciphisa ingxenye yokudla: nokunye okufana nokolweni, oatmeal, bran.
• Imifino kumele ahlale amandla ngoba imithombo fibre: iklabishi, imifino, ukhukhamba.

Khekhe, ezinoshukela, carbonated futhi ezinoshukela iziphuzo, amazambane, izaqathe - konke eqeda ngokuphelele emzimbeni omiswe. imenyu Daily iyahlukahluka kuye ngokuthi izigaba ohlinzekela ukuncipha kancane kancane ukudla okumahhadla nomoya-ukuhlanekezela isingeniso yabo ekudleni.

umzimba lesilinganisiwe omiswe imenyu

ibhulakufesi

- 50 g nokunye okufana nokolweni noma oatmeal;

- 100 g abilisiwe inkukhu webele;

- 50-100 amagremu imifino, ayoliswe kalamula, garlic.

kwasemini

Amahlanu amagremu cottage shizi noma yogurt (izitolo ukudla ongaphakeme emafutheni ayifanele), izithelo ukukhetha - ubhamubhamu, ikiwi ezimbili, apula.

kwasemini

- 50 g nokunye okufana nokolweni noma oatmeal;

- 100 g izinhlanzi abilisiwe.

ntambama isidlo

- Ukudla njengoba kwasemini.

kwakusihlwa

- 25 g nokunye okufana nokolweni noma oatmeal;

- 1 lonke iqanda 4 amaqanda qanda (amaqanda izikhupha azisetshenziswa).

Eyesibili idina

- 100-150 g of yemifino isaladi nge utamatisi, ukhukhamba, radishes, ulethisi akushiyela kalamula.

Ukwehla kancane inani carbohydrate - umgomo bezingelwa umzimba omiswe. Imenyu nsuku zonke imayelana okufanayo kodwa ngokushintsha inani kancane carbohydrate imithombo: okusanhlamvu, imifino, cottage shizi.

Hlela supply masonto onke

ngesonto lokuqala kuhilela ukusetshenziswa 2 g carbohydrate ngayinye 1 kg esisindo. Inombolo ibalwa usuku olulodwa, ahlukane phakathi ukudla, kuyilapho eyodla udinga ukushiya isigamu ukudla kudliwa ngesikhathi sekhefu.

ngesonto lesibili ukunciphisa nalehleliwe inani carbohydrate ukuba 1 g, uhlu imikhiqizo kuyafana ngesonto lokuqala.

ngesonto Okwesithathu - usike carbs ukuba 1 igremu amakhilogramu esisindo ngayinye, adikile imikhiqizo yobisi nemifino. Ngesinye isikhathi kudingeka udle ezingaphezu kuka-120 g ukudla.

Ngesonto wesine waqhubeka ebusa of kwezintathu, kodwa ingxenye esidlweni ngasinye kuyehla kube 100 g Noma yimuphi izimpawu zokungaphatheki - isiginali ukumisa omiswe.

ngesonto wesihlanu - a ophumayo kancane kancane kusukela Friend ezemidlalo Ukudla, ama-carbohydrate senyuke 1 g ngalinye kg esisindo ngenxa kwasolwandle, kanye salads.

Ngesonto lesithupha olufana kuqala. Ukudla livela ushizi, izithelo.

Yidla okungenani 1200 kilojoule ngosuku, ukudla izikhathi 6-7 isiphuzo nsuku zonke 2-3 amalitha amanzi, ushintsho kancane kancane endleleni yokudla - kwale mithetho kuhilela iphele emzimbeni kwabesifazane. Imenyu kunzima ngokwanele, kwaba ayenqaba ephelele amanoni kungathinta impilo uhlelo zokuzala kanye nokusebenza.

Inqubo kuthatha amasonto 4-8, kuye ngokuthi izinga lokugayeka kokudla kanye nenani amafutha zanqwabelana. Kusukela inqubo yokoma kwamanzi kufanele ashiye ukubukeka ukucobeka acetone ukunambitheka emlonyeni.

Abesifazane abafuna indlela yokwenza umzimba iphele elisetshenziselwa ukunciphisa umzimba, kufanele uqaphele ukuthi lokhu akuyona Ukudla, kodwa ukudla kubagijimi kwemisipha eyanele mass. Ayikho inqolobane imisipha nomthwalo njalo ku yabo ukudla carbohydrate-free kuzoholela isifo: ekuqongeleleni emizimbeni ketone, okusalayo ngemuva kokuphela ukushiswa fat. Lesi simo iqala ukukhathala ikhanda futhi kungaholela equlekile.

Abanye besifazane abangamaRom babesizakala ngokwanele ukuba give up 30% imithetho evamile carbohydrate emzimbeni labetibambile dryer. Imenyu nsuku - oluyisisekelo ukubukeka impumuzo, kodwa imisipha kudingeka olunzulu amandla imithwalo. Ideal Tabata uhlelo, okumele abe alternated nge ukusebenzisa aerobic.