Ukudla umzimba omiswe for amadoda. amathiphu

Namuhla abasubathi iphele umzimba iyaduma ngaphezulu. Kuhlanganisa iqoqo izinyathelo zokunciphisa amaseli Amafutha emzimbeni ukunikeza ukuvelela okukhulu ukuze imisipha.

Uyini umzimba omiswe?

Uma wenza ukuqeqeshwa amandla noma ukuqeqeshwa aerobic emzimbeni kuqala ukwanda anabolism, okwenza inqubo ukuncipha futhi isakhiwo kwemisipha ngesikhathi esifanayo engenakwenzeka. Kodwa abantu abaningi ufuna ukukhombisa ubuhle umzimba, futhi ngokuvamile akulula ukukwenza ngenxa ongama amafutha ungqimba. Ezimweni ezinjalo, ukudla umzimba omiswe for amadoda sekuba isidingo.

Kuyini omiswe?

Abanye abantu bacabanga ukuthi omiswe inqubo ukususwa kwamanzi. Lena isitatimende ayilungile. Eqinisweni, omiswe - kuyinto uyaphika carbohydrate umzimba ukuthi kuvusa ukuhlukaniswa izicubu fat. omiswe Proper evumela umzimba ukuba unciphise umzimba futhi ukwakha mafutha mass umzimba.

Ukudla ku omiswe

Iphele Ukudla umzimba ngoba amadoda kukhawulela inani amafutha kanye carbohydrate ekudleni, ngakho-ke libizwa glycoprivous noma ketone. Kuyinto elimazayo kakhulu emzimbeni, ikakhulukazi okungezona ukuhambisana nemithetho. Kungcono hhayi ukusebenzisa noma isiphi izitofu fat ngoba zingayilimaza impilo. Uma ungenalo ukuzivocavoca ke omiswe kuzodinga ukuthi uhambisane kunalokho Ukudla okuqinile, ngesisekelo ngalo kuyomelwe babe amaprotheni kalula digestible. Kodwa ukwenqaba carbohydrate ukudla akufanele kube abukhali kodwa esithambile futhi akuphelele.

Izimo

Akufanele wenze omiswe umzimba uma:

• ukhulelwe noma ukuncelisa ibele;
• sikashukela;
• babe nesifo sezinso;
• Une isifo esiswini noma amanyikwe;
• Une isifo wamathumbu noma isifo sesibindi.

iphele emzimbeni. Imenyu sonto

Lapho iphele emzimbeni imenyu kuyoba ukuhluka evamile. Zama ukuphuza itiye luhlaza kakhulu noma ginger ngaphandle ushukela, kanye amanzi evamile ahlanzekile. I ekahle kungaba 6-7 yesikhathi esisodwa ukudla kosuku. Ukudla kwenu kufanele zihlanganisa kule mikhiqizo.

1. Basic. Abakwazi udliwe kunoma iyiphi balokho okunikelwayo, kodwa zama amanzi okugqumisa ngangokusemandleni kubo:

• amaqanda;
• inkukhu kuphekwe noma umucu squid;
• abilisiwe noma wabhaka mafutha inhlanzi emhlophe.

2. Imithombo carbohydrate:

• ukhukhamba, imifino, iklabishi;
• nokunye okufana nokolweni, oatmeal.

Ngokuvamile, noma ikuphi ukudla ngoba iphele emzimbeni ngoba amadoda siqukethe 5 nezikhathi main:

1 umjikelezo ihlala 2 kuya 3 amasonto. Ngalesi sikhathi kufanele udle amaprotheni okuningi kanye nesitashi kungaba njengoba encane ngangokunokwenzeka.

2 isikhathi - ekudleni ephansi carb. Uthatha 4 kuya ku-6 amasonto. Ingxenye amafutha ekudleni kufanele kube 10-20% kanye 50-60% amaprotheni. Yonke enye into kuze carbohydrate.

3 isikhathi - Ukudla carbohydrate-DRM. Isikhathi salesi sikhathi lithembela ngokuphelele imiphumela kulindeleke futhi isimo sempilo, kodwa Angizizwa ke isikhathi eside kakhulu. Okuqukethwe amaprotheni kumele lenyuke 80%, ama-carbohydrate sehliselwe ngo-10%, kanye amafutha 20.

4 isikhathi - "nkinga" amanzi. Imikhiqizo kule nkathi kufanele okungenani iprotheni, a distillate amanzi. Thatha lesi sikhathi akufanele kube isikhathi esingaphezu kwesonto.

5 isikhathi - carbohydrate athula, ihlala izinsuku ezimbalwa futhi likuvumela ukubuyisela ivolumu yokuqala imisipha.

Kodwa ungakhohlwa ukuthi ukudla ngoba la madoda umzimba omiswe nje umele omunye izindlela zokwenza imisipha impumuzo kakhudlwana futhi akazuzi emzimbeni. Eqinisweni, omiswe - kuyinto "Tuning" zomzimba esikhathini kunalokho esifushane.