Ezemidlalo UkufanelekaYakha kwemisipha

Imikhiqizo iqoqo yemisipha: ukudla nsuku zonke

Ziningi ukudla ezahlukene for bodybuilders. Kuyaziwa ukuthi abantu benezizinda ezifweni ezihlukahlukene imikhiqizo, rate umzimba, futhi okubaluleke kakhulu, zonke izinhlobo ezahlukene ekwakhekeni nasekumeni komzimba. Kodwa, naphezu kwalokhu, kunemithetho futhi amazinga umsoco, hhayi ukunamathela ukuthi, kunzima ukuba mkhulu. Kulesi sihloko sihlaziya imikhiqizo ukuthola kwemisipha mafutha. Sifunda ngezinzuzo kanye umsoco imikhiqizo ehlukahlukene ukuthi abanesandla ekwakheni imisipha zemicu ukusekela lo msubathi jikelele.

imithetho Ukudla ukuzuza muscle mafutha:

  • ukulinganisela okufanele kilojoule;
  • ukudla kumele ihlukaniswe izingxenye ezincane kufanele udle izikhathi okungenani 6 ngosuku;
  • Ubala carbohydrate, amaprotheni namafutha;
  • ukusetshenziswa ukudla kalula digestible ukuthi musa abangele ukungasebenzi ukugaya;
  • engxenyeni yokuqala yosuku esetshenziswa ukudla nge high okuqukethwe carbohydrate, kuza kuqala wesibili kumele inikezwe kakhulu wamaprotheni amaningi ukudla;
  • zisebenzisa isilinganiso esifanele liquid umzimba ezikhulayo - okungenani 2 amalitha amanzi.

Imikhiqizo ukuzuza kwemisipha mafutha. Ukudla usuku lonke

Ekuseni, ngemuva ubuthongo eside, kufanele senze umsebenzi - ukuze Thenga kakhulu amandla usuku lonke, ngaphezu, kudingeka bazogcwalisa umzimba nge -carbohydrate okusheshayo namaprotheni. Oatmeal, irayisi noma nokunye okufana nokolweni, ingilazi yemvelo ijusi yezithelo, izithelo ezomisiwe noma ushokoledi zemvelo abamnyama ngeke sikukhokhise umzimba udinga amandla kuze kudlulele ngalé. Iqanda abilisiwe - okungcono kuwumthombo wamaprotheni ngesidlo sasekuseni ekuseni. Kodwa qaphela ne zamaqanda, zingabantu allergen ngempela enamandla. Ngokuya ngaleli qiniso, zama ukungazivezi asebenzise ngaphezulu kuka 3 amaqanda izikhupha ngelanga, ukuze iprotheni ngokuvamile akunjalo.

ukudla Landelayo ukwenza amahora kungakadluli 2.5 emva kuqala. Ingxenye nengxenye isilinganiso amaprotheni ukuze carbohydrate - 50 ukufika e-50 Kuvele choice omuhle kungaba isaladi yemifino, inkukhu abilisiwe, ongaphakeme inyama amanoni obomvu ilayisi, isinkwa esinsundu noju. Lezi imikhiqizo engcono yokuthola kwemisipha mafutha.

Usuku lonke, udinga ubuyise izinqolobane omzimba amaprotheni eside ukuthi uthole inani lansuku zonke izakhi ezibalulekile. Kusukela maphakathi usuku ukunciphisa amanani edingekayo carbohydrate, ukuze kanye ukwanda yemisipha hhayi ezikhuluphele. Ngezinye kwasemini nawe ungadla irayisi kanye izinhlanzi, imifino amasaladi, ephansi fat isobho.

Phakathi ukusebenzisa ngokugcwele ukudla nawe ungadla sandwich ushizi nokusanhlamvu lonke isinkwa noma izithelo fresh. Emini, ungakhohlwa ukuphuza amanzi ahlanzekile. Okuthathelwa kukho: Zama ukugeza phansi ukudla ngesikhathi ukudla main, uketshezi kubambezela umzimba, ungakwazi uzizwe ukusinda esiswini.

I ukudla kusihlwa ibalulekile ukunikeza umzimba ngaphambi kokulala kwezintambo zesivikelo sesifuba eside. Cottage shizi amumethe casein amaprotheni, kuyasiza kakhulu. Kuyinto Adalberto isikhathi eside ukugaya, ngokulandelana, inkathi ende imisipha yakho uzothola ama-amino acid adingekayo. Uma umzimba wakho wonke assimilates ushizi nemikhiqizo yalo ezimbi, kukhona amaprotheni ekhethekile wenze izinto ngendlela efanayo, bebizwa "amahora 12". Kusihlwa, ikakhulukazi ngaphambi kokulala, kungcono ukuwakhipha kusuka yokudla carbohydrate.

Zama ukusebenzisa imikhiqizo yemvelo ngoba iqoqo yemisipha. Musa ukuthenga "ukudla yezitolo" futhi ukudla ngomumo.

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