Zakudya zopezera minofu misa

Zakudya zopatsa thanzi za minofu - chiŵerengero choyenera cha zakudya zowonjezera minofu yofulumira pambuyo pophunzitsidwa ndi kuwonjezeka kwake.

Funso la chifaniziro chokongola kwa amuna sichochepa kwambiri kusiyana ndi akazi. Thupi lokongola lowoneka bwino, minofu ya toned sikuti imangokopa chidwi cha amuna kapena akazi okhaokha, komanso imasonyeza moyo wathanzi. Mosasamala za malo ophunzitsira, kumalo ochitira masewera olimbitsa thupi kapena kunyumba, kuchita masewera olimbitsa thupi kuti mukhale ndi chitukuko cha minofu sikuyenera kunyalanyaza kufunika kwa zakudya zoyenera.

Kukula kwa mphamvu, kuchuluka kwa minofu kumadalira kuchuluka kwa mphamvu zomwe zimagwiritsidwa ntchito komanso kugwiritsa ntchito moyenera "zomangira" kuti zibwezeretsedwe.

Kuchita masewera olimbitsa thupi kwambiri kumathandizira kuwotcha kwa ma carbohydrate komanso kuwonongeka kwakukulu kwa mapuloteni. Zotsatira zake, kuti mukhale ndi thanzi labwino ndikubwezeretsanso kuchepa kwa mphamvu, muyenera kutsatira zakudya zamasewera potengera kuchuluka kwa BJU. Ngati ndalamazi sizilipidwa, mphamvu za wothamanga zidzachepa ndipo amayamba kuonda kwambiri.

Malangizo a kukula kwa minofu

Ganizirani malamulo ofunikira omwe wothamanga aliyense amene akufuna kuwonjezera minofu ayenera kutsatira.

  1. Kuwotcha ma carbs ndi masewera olimbitsa thupi. Kudya kwa tsiku ndi tsiku kwa 20% kuposa kudya kwa calorie tsiku lililonse kudzatsimikizira kukula kwa minofu. Kuti muchepetse kuyika kwamafuta pansi pakhungu, kugwedezeka kwamafuta kuyenera kutengedwa maola awiri zisanachitike. musanayambe maphunziro komanso pambuyo pa maola 2. pambuyo pake.
  2. Kumbukirani mgwirizano wa mafuta-testosterone. Kuchotsedwa kwa triglycerides ya nyama kuchokera pamndandanda wa othamanga mosakayikira kumabweretsa kuchepa kwa kupanga kwa mahomoni ogonana amuna, zomwe zingasokoneze kukula kwa minofu. Kuphatikiza apo, kusowa kwamafuta kumachepetsa kupirira ndi 10%, ndikuchita kwa wothamanga ndi 12%. Zimayambitsanso kutsika kwa lactic acid panthawi yolimbitsa thupi, chomwe ndi chizindikiro chachikulu cha kusagwira ntchito kwa kagayidwe kachakudya m'thupi: kuwonjezeka kwa chiwerengero cha cholesterol choipa, kutayika komanso kulephera kuyamwa mavitamini ndi ma microelements. Kudya kwa tsiku ndi tsiku kwa triglycerides pakukula kwambiri kwa minofu ndi 80-100g. Kupitilira chizindikirochi kangapo kumabweretsa kukhazikitsidwa kwa njira yoyika mafuta a subcutaneous. Chifukwa chake, zakudya zopatsa thanzi zakukula kwa minofu zimaletsa kugwiritsa ntchito zakudya zamafuta kwambiri (zokhwasula-khwasula zamchere, tchipisi, margarine, mayonesi, crackers, nyama zosuta, kufalikira).
  3. Chepetsani cardio. Kuti mukhalebe opirira, kulimbitsa mtima, ndikokwanira kudziletsa panjinga kapena kuthamanga 1-2 pa sabata kwa mphindi 30 iliyonse. Kunyalanyaza vutoli kungayambitse "kuwotcha" kwa minofu.
  4. Chepetsani kubwerezabwereza pazochita zilizonse. Pulogalamu yophunzitsira yopeza misa ya minofu idapangidwa osapitilira mphindi 50. Pankhaniyi, ndikofunikira kubwereza mpaka 12 pamasewera amodzi. Chiwerengero cha njira sayenera kupitirira nthawi 5.
  5. Zakudya zolimbitsa thupi (mavitamini, mchere, amino acid, BJU). Chakudya Chabwino Chothandizira Kupeza Kwa Minofu:
    • mafuta (polyunsaturated mafuta acids) - 10-20% yazakudya zatsiku ndi tsiku;
    • chakudya (chochepa kapena chovuta) - 50-60%;
    • mapuloteni - 30-35%.

    Kupanda chofunika kuchuluka kwa zothandiza organic zinthu mu zakudya kumabweretsa chakuti thupi alibe paliponse kupeza zofunika kuchuluka kwa mphamvu kumanga minofu. Zakudya za tsiku ndi tsiku za wothamanga kuti akule minofu ziyenera kukhala ndi zakudya zitatu zodzaza ndi zakudya ziwiri kapena zitatu zowala (zipatso, mtedza, mapuloteni).

  6. Osati kufa ndi njala. Muyenera kudya kwa maola 1,5-2. musanayambe makalasi, makamaka zakudya zama carbohydrate komanso pambuyo pa ola limodzi. mutatha kuchita masewera olimbitsa thupi. Apo ayi, kuphunzitsidwa pamimba yopanda kanthu kudzachititsa kuti kuti athe kubwezera kutaya mphamvu, thupi limayamba kutentha kwambiri mapuloteni ofunikira kuti akule minofu. Mukatsitsimula, ndikofunikira kuwongolera kuchuluka kwa chakudya chomwe chimadyedwa - osadya kwambiri. Pambuyo pa maphunziro, simungakhale ndi njala, muyenera kudyetsa thupi ndi zakudya zokhala ndi mchere ndi mavitamini. Nthochi, mtedza, kanyumba tchizi, mapuloteni kugwedeza, bun ndi mkaka, kefir, gainer, mapuloteni, sangweji ndi kupanikizana ndi oyenera ngati chotupitsa chopepuka. Ndipo pambuyo pa maola 1. muyenera kudya bwino, makamaka chakudya cha mapuloteni, kuti muchiritse, kukula kwa minofu, mwinamwake kuchepa kwa thupi sikungalephereke.
  7. Imwani zamadzimadzi zambiri. Mulingo watsiku ndi tsiku wa madzi omwe amamwa panthawi yophunzitsidwa mwamphamvu uyenera kukhala malita 2,5-3. Kupanda madzimadzi kumayambitsa kutaya madzi m'thupi, kuchepa kwa mphamvu ya minofu ndi 20% ndi kuchepa kwa kukula kwa minofu.
  8. Mpumulo. Kukula kwa minofu ya minofu sikuchitika panthawi yochita masewera olimbitsa thupi, koma panthawi yonse ya thupi. Kutambasula ndi kukula kwa minofu kumachitika mkati mwa masiku 3-7. Panthawi imeneyi, ndikofunikira kuyang'anira zakudya ndikusinthana katundu, kupuma. Kwa oyamba kumene, nthawi yobwezeretsa minofu pambuyo pochita masewera olimbitsa thupi ndi maola 72, kwa omwe amaphunzitsa - maola 36. Kugona mokwanira kuyenera kukhala maola 8. mu tsiku. Ndikofunika kupeŵa kupsinjika maganizo, chifukwa mantha amachititsa kuti cortisol ichuluke m'thupi, chifukwa cha zomwe mafuta odzola ndi kutaya minofu zimachitika. Kulephera kutsatira boma la mpumulo ndi zakudya kumathandizira kutulutsa minofu popanda kuwonjezera voliyumu.
  9. Sinthani nthawi ndi nthawi pulogalamu yophunzitsira (miyezi iwiri iliyonse). Mwachitsanzo, yambitsani masewera olimbitsa thupi atsopano, onjezerani kulemera, kusintha chiwerengero cha kubwereza.
  10. Pitani ku cholinga chanu. Osayendayenda kumalo ochitira masewera olimbitsa thupi osachita kalikonse. Kuti mukwaniritse zomwe mukufuna, muyenera kuyang'ana kwambiri momwe mungathere pakuchita masewera olimbitsa thupi.

Kutsatira malamulo ofunikira omwe ali pamwambawa kuti mupeze minofu yowonda ndi njira yabwino yopita ku thupi lathanzi, lopopedwa.

Ngati ndinu onenepa kwambiri, ndikofunikira kutaya mafuta ochulukirapo musanachite masewera olimbitsa thupi kuti muwonjezere minofu. Kuti muchite izi, muyenera kutenga njira yochepetsera thupi. Izi ndichifukwa choti, mosiyana ndi zomwe anthu ambiri amakhulupirira, ndizosatheka "kupopera" mafuta mu minofu. Zakudya zama protein a Dukan, Maggi zithandizira kuthetsa vutoli.

Kufunika kwa madzi ndi zakudya zoyenera kwa wothamanga

Chinsinsi cha kuchira msanga kwa minofu pambuyo pochita masewera olimbitsa thupi ndi zakudya zoyenera. Zakudya zopanda malire zimathetsa zotsatira za maphunziro. Kuchita bwino kwa masewera olimbitsa thupi kumadalira kuwerenga ndi kuwerenga kwa mndandanda wa wothamanga.

Ubwino wa zakudya zoyenera:

  • kukula msanga kwa minofu;
  • kuwonjezeka kwa ntchito;
  • mwayi wowonjezera katundu pa nthawi ya maphunziro;
  • chipiriro ndi mphamvu zambiri;
  • palibe glycogen akusowa mu minofu minofu;
  • bwino ndende;
  • kukhala nthawi zonse kwa thupi labwino;
  • kuchotsa mafuta ochulukirapo m'thupi;
  • inshuwaransi motsutsana ndi kutentha kwa nkhokwe zomanga thupi zomwe zimafunikira pakukulitsa minofu;
  • palibe chifukwa chowonera nthawi yopuma nthawi yayitali pakati pa masewera olimbitsa thupi.

Dongosolo lazakudya lopangidwa bwino (onani zambiri mu Menyu kuti muwonjezere minofu) limathandizira kufinya mphamvu ndi mphamvu zambiri kuti muchite masewera olimbitsa thupi ovuta kwambiri.

Musanyalanyaze kufunika kwa madzi pa maphunziro, chifukwa ndi 75% mbali ya minofu. Panthawi yamasewera, wothamanga amataya madzi ambiri (mpaka 300 ml mu mphindi 50), zomwe zimapangitsa kuchepa kwa madzi m'thupi. Pofuna kupewa kuphwanya madzi amchere bwino, chifukwa chake, kulimbitsa thupi kosagwira ntchito, ndikofunikira kumwa kapu yamadzi musanayambe, kenaka mutenge kangapo mphindi 10 zilizonse.

Kuchuluka komwe kumaledzera mwachindunji kumadalira nyengo ndi kuchuluka kwa thukuta lotulutsidwa. Kutentha kwakunja ndi kutuluka thukuta kwambiri, m'pamenenso amamwa madzi oyeretsedwa opanda mpweya.

Zizindikiro za kuchepa madzi m'thupi:

  • mutu;
  • chizungulire;
  • kutopa;
  • mphwayi;
  • kukwiya;
  • pakamwa pouma;
  • milomo yothyoka;
  • kusowa chilakolako;
  • kumva ludzu.

Ngati chimodzi mwazizindikirozi chikachitika, muyenera kuyamba kumwa zamadzimadzi nthawi yomweyo.

Pa maphunziro, amaloledwa kugwiritsa ntchito mwatsopano cholipirira madzi a malalanje kuchepetsedwa ndi madzi mu chiŵerengero cha 50% -50% kapena wapadera mapuloteni kugwedeza - BCAA amino zidulo, a gainer, amene kuchepetsa kuwonongeka kwa minofu mapuloteni, kulimbikitsa m`badwo mphamvu, ndi kubweretsa. chiyambi cha ndondomeko kuchira pafupi.

Zosankha za mankhwala: MusclePharm Amino 1, BSN Amino X. Mukangomaliza masewera olimbitsa thupi, mumaloledwa kumwa mkaka, tiyi wobiriwira, kugwedeza kwa mapuloteni.

Ganizirani, pogwiritsa ntchito chitsanzo cha munthu womanga masewera olimbitsa thupi, wolemera makilogalamu 75, chiŵerengero choyenera cha BJU / zopatsa mphamvu patsiku chofunika kuti muwonjezere minofu.

Kudya kwa calorie tsiku ndi tsiku

Kuti minofu ikule, ndikofunikira kukwaniritsa zosowa za thupi pakufunika kwa mphamvu. Kuti muchite izi, muyenera kuwerengera ma calorie a tsiku ndi tsiku pogwiritsa ntchito njira ya Lyle McDonald kapena kugwiritsa ntchito chowerengera chopangidwa mwapadera chomwe chimaperekedwa pa intaneti. Pankhaniyi, mtengo wopezeka uyenera kuchulukitsidwa ndi mphamvu yosungira mphamvu - 1,2, yofunikira pakukula kwa minofu.

Kudya kwa calorie tsiku lililonse u1d Kulemera, kg * K, kcal / pa XNUMX kg ya kulemera

Coefficient ya K imatengera jenda komanso kukula kwa kagayidwe kachakudya.

GenderMetabolism mlingoIndex K, kcal
Femaleakuchedwa31
Femalekudya33
Maleakuchedwa33
Malekudya35

Kwa ife, kuwerengera kudzawoneka motere:

Zopatsa mphamvu za tsiku ndi tsiku = 75kg * 35kcal = 2625kcal

Kutengera kuwongolera kosungirako mphamvu = 2625kcal * 1,2 = 3150kcal

Choncho, pochita masewera olimbitsa thupi, chakudya cha kukula kwa minofu mwa munthu wolemera makilogalamu 75 chiyenera kukhala 3150 kcal. Kudya kwa calorie tsiku lililonse mu voliyumu iyi, pafupifupi, kudzapereka kuchuluka kwa minofu ndi 2 kg. pamwezi.

Kuperewera kwa misa kukuwonetsa kusowa kwa mphamvu komanso kufunikira kophatikizanso 400-500 kcal muzakudya za tsikulo. Ngati kulemera kumaposa 3 kg m'masiku 30, ndikofunikira kuchepetsa kuchuluka kwa zopatsa mphamvu zomwe zimadyedwa ndi 300-400 kcal.

Monga mukuonera, ndondomeko ya zakudya za wothamanga zimadalira makhalidwe a thupi la munthu ndipo imayesedwa nthawi zonse ndikusintha.

Tebulo lazakudya kuti mupeze minofu
Kulemera kwa thupi, kgChiwerengero cha zopatsa mphamvu zodyedwa, kcal
552455
582634
63,52813
683037
703136
72,53260
773440
823663
863885
914064
954244
1004467
1044646
1094868
113,55091
1185270
122,55494

Kulemera kwa thupi kumaganiziridwa popanda mafuta ambiri. Mwachitsanzo, "ma kilogalamu" a wothamanga ndi 95kg ndi 12% mafuta ndi 95-95 * 0,12 = 83,6kg.

Titazindikira zopatsa mphamvu zazakudya zatsiku ndi tsiku, tiwona kuchuluka koyenera kwa BJU, komwe kumapanga masewera olimbitsa thupi kuti akule minofu.

Zakudya za tsiku ndi tsiku za chakudya - 5 g / kg - 4 kcal / g, mapuloteni - 2 g / kg - 4 kcal / g, mafuta - otsala, 1 g / kg - 9 kcal / g.

Kwa mwamuna wolemera 75kg:

  • mapuloteni - 150 g. - 600 kcal;
  • chakudya - 375 g; - 1500 kcal;
  • mafuta - 115 g; - 1050 kcal.

Zakudya zama protein tsiku lililonse

Mapuloteni ndiye chofunikira kwambiri chomangira minofu kukula. Pochita masewera olimbitsa thupi, ndikofunikira kuwonetsetsa kuti kuchuluka kwa mapuloteni kumaperekedwa kwa thupi tsiku lililonse, kutengera kulemera kwa 1,5-2 g / kg. Kukula kwapang'onopang'ono kwa minofu kumawonetsa kusowa kwa mapuloteni, momwemonso mlingo uyenera kuwonjezeka mpaka 2,5 g / kg.

Zakudya za wothamanga ziyenera kukhala dzira azungu, tchizi chanyumba chokhala ndi mafuta a 0-9%, nsomba, nyama zowonda - ng'ombe, chifuwa cha nkhuku, nsomba zam'madzi. Mutha kubwezeretsanso kuchuluka kwa mapuloteni m'thupi la womanga thupi yemwe sadya nyama pobweretsa zosakaniza zamasamba muzakudya zatsiku ndi tsiku. Mwachitsanzo, mkaka wa soya, nyemba (nyemba, mphodza, nandolo), mbewu, batala, mtedza (amondi, mtedza, hazelnuts, cashews, walnuts, mkungudza, Brazil, kokonati, macadamia, pistachios). Komabe, ndikofunika kulingalira kuti zakudya zamasamba zimachepetsa ntchito yomanga minofu, chifukwa cha kusowa kwa mapuloteni a nyama muzakudya.

Pakuti pazipita zotsatira, atangomaliza maphunziro, muyenera kumwa mapuloteni kugwedeza, chifukwa ndi nthawi imeneyi kuti thupi zimatenga zakudya bwino.

Chifukwa cha kuchita masewera olimbitsa thupi kwambiri, kuphulika kwapang'onopang'ono kwa minofu ya minofu kumachitika nthawi zambiri, kuchulukira kwawo kumachitika ndi kutenga nawo gawo kwa amino acid ndi zakudya zama protein.

Njira yabwino yothetsera minofu yofulumira ndi kuphatikiza kwa mapuloteni a nyama ndi masamba.

Ngakhale kuti chomangira chachikulu cha minofu ndi mapuloteni, kugwiritsa ntchito kwake mopitilira muyeso wowerengeka kumabweretsa kuwonjezeka kwamafuta m'chiwindi, kuwonjezereka kwa endocrine glands, chapakati mantha dongosolo, njira zowola m'matumbo, komanso kuchuluka kwa katundu pamtima. Mapuloteni ochulukirapo sangatengedwe ndi thupi ndipo sangakhudze kukula kwa minofu.

Mapuloteni a tsiku ndi tsiku akulimbikitsidwa kuti agawidwe masana muzakudya 4, zomwe zidzatsimikizira "kudyetsa" kwa minofu tsiku lonse.

Table ya mankhwala kwa wothamanga
dzinaMapuloteni, g
Nyama ndi nkhuku
Ng'ombe ya chiwindi17,4
Chiwindi cha nkhuku20,4
Chicken (bere, drumstick)23,09-26,8
dzira12,7 (6-7g mu 1 chidutswa)
Nkhumba11,4-16,4
Nyama yamwana wang'ombe19,7
Nsomba ndi nsomba zam'nyanja
hering'i18
Sikwidi18
Cod17,5
Tuna22,7
Salimoni20,8
Nsomba ya trauti22
Nkhanu16
Shirimpi18
Alaska Pollock15,9
Nsomba yam'nyanja yamchere18,9
Mkaka, mkaka
17%29
45%25
Mkaka 0,5%2
Mkaka 3,2%2,8
Cottage tchizi 0% (zouma mu paketi)18
pulse
nyemba22,3
Lentilo24,8
Nandolo23
Nsawawa20,1
Mtedza ndi mbewu
Peanut26,3
Mbewu ya mpendadzuwa20,7
Walnut13,8
Funduk16,1
Amondi18,6

Zakudya zamapuloteni sizimangowonjezera kuchuluka kwa minofu, zimachepetsa mafuta a thupi, komanso zimapangitsa kuti thupi la amayi ndi abambo likhale lodziwika bwino.

Kudya mafuta tsiku lililonse

Pakadali pano, othamanga ambiri amasamala za triglycerides. Komabe, palibe chifukwa choopa mafuta, ngati agwiritsidwa ntchito moyenera (kusunga malipiro a tsiku ndi tsiku), samasintha kukhala minofu ya adipose. Panthawi imodzimodziyo, m'malo mwake, adzakhala ndi phindu pa kukula kwa minofu.

Ndiko kuti, mafuta amagwira ntchito mwakhama popanga mahomoni, omwe, nawonso, amathandizira kumanga minofu. Pakupanga testosterone, ndikofunikira kuti tsiku lililonse ma triglycerides m'thupi azikhala osachepera 15% yazakudya zonse.

Pali mitundu iyi yamafuta:

  • zothandiza (monounsaturated ndi polyunsaturated);
  • zowononga (zodzaza).

Monounsaturated triglycerides ndi awa: mapeyala, azitona, nkhuku, azitona ndi nyama ya mtedza. Zogulitsazi ndi nkhokwe yamafuta a Omega 9 athanzi, omwe amathandizira kagayidwe, kukhazikika kwa shuga m'magazi, ndikuteteza mtima ku zotsatira zoyipa za kusinthasintha kwa kuthamanga kwa magazi.

Magwero a polyunsaturated triglycerides (Omega-3,6) ndi: mafuta a nsomba, thonje, soya, chimanga, mpendadzuwa, linseed, mafuta a rapeseed, komanso mbewu ndi mtedza. Mafuta amtundu wamtunduwu amathandizira kuti mapuloteni a anabolic, insulini azichita bwino, amawonjezera mphamvu, amawonjezera mphamvu, zomwe ndizofunikira makamaka pakuchita masewera olimbitsa thupi mwamphamvu.

Masewera olimbitsa thupi pamagulu a minofu samaphatikizapo kugwiritsa ntchito ma triglycerides odzaza, omwe ali mbali ya mafuta, kanjedza, kokonati, batala wa koko, mafuta anyama, nyama yofiira, confectionery mankhwala.

Izi ndichifukwa choti molekyulu yamafuta owopsa imakhala yodzaza ndi haidrojeni ndipo imakhala ndi cholesterol "yoyipa", zomwe zikutanthauza kuti imatha kuyambitsa kunenepa kwambiri, matenda amtima, komanso matenda a shuga. Chifukwa chake, magwero akuluakulu a triglycerides pazakudya za othamanga ndi nsomba zonenepa, mafuta a masamba, ndi mtedza. Amaloledwa kuphatikiza mkaka 3,2%, tchizi chanyumba, tchizi 9% muzakudya.

Zakudya za tsiku ndi tsiku zama carbohydrate

Gwero lalikulu la mphamvu ndi chakudya. Zakudya zopatsa thanzi zimatengera 5 g patsiku. mankhwala okhala ndi magulu a hydroxyl ndi carbonyl pa 1 kg ya kulemera kwake kwa thupi.

Ntchito yama carbohydrate ndikuwonjezera kuchuluka kwa insulin / mahomoni m'thupi ndikuthandizira kukonza minofu pambuyo pochita masewera olimbitsa thupi. Kuonjezera apo, amatumikira kunyamula zakudya molunjika ku maselo a minofu.

Kuperewera kwa chakudya m'zakudya za wothamanga kumayambitsa mphwayi, kufooka, kuchepa kwa ntchito, kusafuna kupitiriza maphunziro. Kukula kwa minofu sikutheka popanda kugwiritsa ntchito chakudya chamafuta.

Malingana ndi kuchuluka kwa kugawanika, iwo ndi awa:

  • kudya (zosavuta), ndibwino kuti muzigwiritsa ntchito ola limodzi, mutangotha ​​masewera, chifukwa ndiabwino kubwezeretsanso mphamvu zomwe zidagwiritsidwa ntchito;
  • pang'onopang'ono (zovuta), ziyenera kudyedwa maola 2 musanayambe kuchita masewera olimbitsa thupi.

Zogulitsa zomwe zili ndi 50g. Zakudya zamafuta othamanga pa 100g ya zosakaniza: kupanikizana, makeke, shuga, maswiti, halva, mkaka wouma, zoumba, nkhuyu, uchi, chokoleti, madeti, chinanazi, makeke, makeke, pasitala, mkate woyera, waffles, gingerbread, semolina, masikono.

Zosakaniza zomwe zili ndi ma organic compounds opitilira 50g. pa 100g: nyemba, nandolo, mphodza, nandolo, buckwheat, mpunga, oatmeal, mkate, pasitala.

Zakudya zapang'onopang'ono ziyenera kuphatikizidwa muzakudya zatsiku ndi tsiku kuti mupeze minofu ya atsikana ndi anyamata, chifukwa ndiye gwero lalikulu lamphamvu osati minofu yokha, komanso ubongo.

Zogulitsa zomwe zimakhala ndi ma organic compounds pang'onopang'ono - 20g pa 100g: zipatso zonse zokoma, zipatso (makamaka mu persimmons, nthochi, mphesa, zochepa - zipatso za citrus, maapulo), mbatata yophika, zakumwa za carbonated (ndimu, Coca-Cola, Sprite, Fanta, Burn, Schweppes, Pepsi, Fruktime). Zotsirizirazo ziyenera kutayidwa, chifukwa zakumwa zotere sizikhala ndi zakudya komanso sizimathetsa njala.

Zogulitsa zomwe zili ndi ma carbohydrate ochepa - 10g. pa 100g: mkaka, masamba atsopano (biringanya, tomato, nkhaka, kabichi, kaloti). Kuphatikiza pakulemeretsa thupi ndi chakudya chopatsa thanzi, chimakhala ndi zonse zomwe mungafune (mavitamini, mchere, fiber) kuti chakudya chizikhala bwino.

Chifukwa chake, posankha chiŵerengero choyenera cha BJU, ndikofunikira, choyamba, kuyang'ana pa moyo wanu. Ngati mukuchita masewera olimbitsa thupi mumapeza mphamvu zambiri podya chakudya chambiri kuposa momwe "amalola" tsiku lililonse, kuchuluka kwa mafuta kumatha kuchepetsedwa kukhala 0,8 g / kg.

Chinsinsi cha masewera olimbitsa thupi bwino ndikukhala bwino kwa wothamanga.

Ngati mphwayi imachitika panthawi yochita masewera olimbitsa thupi, mafuta amayenera kuwonjezeka mpaka 2g / kg, ndipo chakudya chiyenera kuchepetsedwa mwachindunji. Kusintha dongosolo lazakudya kuti likhale ndi mawonekedwe amunthu payekhapayekha kumawonjezera mphamvu yakukhalabe mu masewera olimbitsa thupi.

Minofu yofulumira imatheka pokhapokha ngati zotsatirazi zakwaniritsidwa:

  • zakudya zopatsa thanzi zachilengedwe;
  • kugona bwino kwa maola asanu ndi atatu;
  • osankhidwa bwino ya masewera amphamvu.

Kuphwanya osachepera mmodzi wa iwo kumabweretsa kuchepa mphamvu ya maphunziro ndi slowdown mu minofu chitukuko.

Menyu kuti mupeze minofu misa

Kumanga minofu ndi njira yayitali yomwe imafuna kudziletsa pazakudya. Zakudya zisanu pa tsiku maola atatu aliwonse ndi njira yodalirika yopezera zotsatira zomwe mukufuna.

Zakudya zabwino kwambiri za wothamanga ndizochepa, zimapereka chakudya chokhazikika m'thupi pang'onopang'ono, zomwe zimathandiza kufulumizitsa kaphatikizidwe, kukonza mayamwidwe a mapuloteni, kagayidwe kake, kukhala ndi zotsatira zabwino pakukula kwa minofu.

Ndikoletsedwa kwambiri kulumpha chakudya, kufa ndi njala kapena kudya kwambiri. Poyamba, zakudya zosiyana sizingabweretse zotsatira zomwe mukufuna - minofu sidzawonjezeka, kachiwiri, izi zidzapangitsa kuti thupi likhale lolemera kwambiri komanso kuyika mafuta pansi pa khungu.

Zitsanzo othamanga menyu kwa tsiku kuonjezera minofu

Ganizirani zomwe mungachite pa chakudya chilichonse. Sankhani aliyense wa iwo, kuyang'ana pa zokonda kukoma ndi munthu makhalidwe a thupi (ectomorph).

BREAKFAST

  1. Nthochi - 1 pc., Mkate wa Brown - 2 magawo, mazira ophwanyidwa kuchokera ku mazira awiri azungu amtundu umodzi.
  2. Peyala - 1pc., Koka, oatmeal - 150g., Chokoleti chakuda - 30g.
  3. Apple - 1 pc., mkaka, phala buckwheat - 150 g.
  4. Yogurt - 100g., Hercules - 50g., Cottage tchizi 9% - 100g.

CHONSE # 1 (kulimbitsa thupi)

  1. Kefir 0% kapena 1%, tchizi - 50g, mkate - 2 magawo.
  2. Tiyi wakuda, tchizi chamafuta ochepa - 200 g., Rasipiberi kupanikizana kapena uchi - 4 tsp.
  3. oatmeal wopanda shuga - 150 g, kupanikizana - 3 tsp, manyumwa - 1 pc.
  4. Apple - 1 chidutswa, mtedza (zosiyanasiyana) - 40g, prunes, zoumba zoumba, ma apricots zouma, prunes - 80g.
  5. Nthochi - 1pc., Mapuloteni - 1,5 scoops, mkate wa rye - magawo 3, mtedza - 30g.

chakudya

  1. Avocado - 150 g. (theka), fillet yophika - 100 g, mpunga wosapukutidwa - 100 g.
  2. Msuzi wa ng'ombe - 200 ml, compote ya zipatso zouma, buckwheat - 100 g, nkhuku - 150 g, saladi ya masamba - 100 g.
  3. Mpunga - 100g, mkaka 1%, Turkey 150g kapena mazira awiri athunthu.
  4. Kaloti kapena madzi a lalanje, nthochi - 1pc, mbatata yosenda - 100g, nkhuku nyama - 150g.
  5. Tiyi wobiriwira, uchi - 2 tsp, masamba puree msuzi - 200 ml, nsomba - 200 g, mpunga - 100 g, mphesa - 200 g.

SNACK #2 (mwamsanga mutatha kulimbitsa thupi)

  1. Wopeza + mtedza - 40g., Chokoleti chakuda - 50g.
  2. Tiyi wakuda, rasipiberi kupanikizana kapena uchi - 5 tsp, kanyumba kakang'ono ka mafuta - 200 g.
  3. Nthochi - 2 pcs., Chokoleti chakuda - 50g.
  4. mkaka, oatmeal - 150 g.
  5. Mananasi smoothie ndi chokoleti chips, mkate - 2 magawo.
  6. Apple - 1 pc., Mazira a mazira - 2 ma PC, mapuloteni - 4 ma PC, amondi - 50g.
  7. Zipatso zouma - 100 g, mtedza - 40 g.

chakudya

  1. Broccoli - 100g, ng'ombe yophika / nkhuku - 200g, mpunga - 100g.
  2. Kumwa zipatso kuchokera ku zipatso, azungu a dzira - 5 ma PC, saladi yamasamba - 150g.
  3. Nsomba - 200g., tiyi wobiriwira, lalanje - 1 pc.
  4. Mtedza - 50 g, kupanikizana kwa rasipiberi - 4 tsp, kanyumba kakang'ono ka mafuta - 150 g.
  5. Buckwheat - 100g, Turkey - 200g, mafuta a masamba - supuni 3, kabichi ndi karoti saladi - 100g.
  6. Mbatata yosenda - 100g, veal - 150g, masamba ophika - 100g, nthochi - 1pc.

Zosiyanasiyana zomwe zaperekedwazi ndizo maziko opangira menyu a mlunguwo.

Mutha kusintha dongosolo lazakudya: sinthani zinthu ndi ma analogue malinga ndi BJU. Kuti apatse mphamvu wothamanga, kwa ola limodzi. menyu asanayambe kulimbitsa thupi (chakudya chojambulira nambala 1) ndi chachangu, chapakatikati. Ndiwo magwero akuluakulu a mphamvu. Panthawi imodzimodziyo, mapuloteni, saccharides (chotupitsa No. 1) chidzathandiza kubwezeretsa mphamvu zowonongeka ndikuwonetsetsa kukula kwa minofu pambuyo pochita masewera olimbitsa thupi.

Ngati zakudya mukamapeza misa ya minofu ndizoyenera ndikuwerengedwa moyenera, zotsatira zoyamba zitha kuwonedwa pakatha milungu itatu.

Ngati kumapeto kwa nthawiyi kulemera sikukuwoneka, kudya kwamafuta kuyenera kuwonjezeka ndi 50g. pambuyo pa maphunziro, pa kadzutsa.

Chitsanzo cha zakudya (ndondomeko) ya wothamanga wamasamba kuti awonjezere minofu

BREAKFAST

  1. tiyi wobiriwira, tofu tchizi - 100 g. mkate - 2 magawo.
  2. Msuzi watsopano wofinyidwa kuchokera ku nkhaka, apulo wobiriwira, kabichi, sipinachi, ginger, udzu winawake - 450 ml, mapuloteni akugwedeza kuchokera ku mkaka wa amondi (1 chikho), nthochi (1 pc.), mapuloteni a soya (supuni 2) - 200 ml.

SNACK No. 1

  1. Karoti casserole kapena syrniki - 150g, osakaniza mtedza - 40g / chiponde - 1 tbsp.
  2. Dzungu mafuta amondi - 2 tsp, oatmeal - 150g, tofu - 100g.
  3. Mapuloteni - 1 pc., Apple-grapefruit cocktail.

chakudya

  1. Msuzi wamasamba - 250 ml, zukini, kaloti, broccoli - 100g, nyama ya soya - 150g, tempeh - 100g.
  2. Burger ndi avocado ndi tchizi - 1pc., kabichi saladi ndi tomato - 150g., nthochi - 1pc., broccoli ndi sipinachi supu puree - 200ml., mafuta amondi - 2 tsp.
  3. Mpunga wa Kion - 100g, mphodza ndi couscous saladi - 100g, seitan - 50g, nthanga za quinoa - 1 tsp, mafuta a azitona - 1 tsp.
  4. Msuzi wa nandolo-puree - 200 ml, tchizi - 100 g, phala la buckwheat - 100 g, tomato ndi sipinachi saladi - 100 g.

SNACK No. 2

  1. Kefir, dzungu kapena mbewu za mpendadzuwa - 80g, kupanikizana kwa zipatso - 5 tsp, mkate - 1 kagawo.
  2. Zipatso zouma - 100g., Peanut butter - 1 tbsp.
  3. Nthochi, mkaka wa amondi ndi mapuloteni a hemp amagwedeza ndi zidutswa za chokoleti chakuda.

chakudya

  1. Phala la flaxseed - 100g, dzungu-kaloti cutlets - 3pcs, mabulosi a smoothie kapena odzola, saladi ya kabichi ya tomato, walnuts - 150g.
  2. Mpunga kapena mbatata yosenda ndi tchizi - 100g, broccoli yophika - 150g, avocado - 100g (theka), tofu - 50g.

Zakudya zamasamba panthawi yopeza minofu ziyenera kukhala zolimbitsa thupi momwe zingathere. Mapuloteni a nyama (nsomba, nkhono, mazira, nyama) ayenera kusinthidwa ndi: tempeh, mtedza, kefir 0%, tchizi wopanda mafuta, yogurt 2,5%, Mozzarella, Ricotta tchizi, soya, tofu, nyemba. Komabe, musachulukitse thupi ndi zinthu zomanga thupi. Kuti muwonjezere minofu, mapuloteni a tsiku ndi tsiku ndi 2g / kg, kusunga - 1,5g.

Kwa osadya zamasamba, njira yabwino yophunzitsira ndi yolimba koma yayifupi (mpaka mphindi 30). Izi ndichifukwa choti katundu wanthawi yayitali "amawononga" kuchuluka kwa mapuloteni, zomwe zimakhala zovuta kudziunjikira pazomera.

Masewera olimbitsa thupi kuti akule minofu

Zaka, jenda, kusinthika, chizolowezi cha thupi kuchita masewera olimbitsa thupi mwamphamvu, kusokonezeka kwa zakudya, kupsinjika, kusowa kwa michere kumapangitsa kupita patsogolo pang'onopang'ono ndikuchoka pakupeza zotsatira zomwe mukufuna. Zowonjezera zapadera zimathandizira kufulumizitsa "kumanga" kwa minofu, kudzaza mipata muzakudya za wothamanga komanso kusowa kwa michere (mchere, mavitamini, BJU, zopatsa mphamvu, ma amino acid).

Zakudya zabwino kwambiri zoyambira pamasewera olimbitsa thupi komanso kukonza thanzi labwino ndi glutamine, BCAAs, multivitamins, omega-3s. Puloteniyo sinagwere m'gulu lazigawo zofunika kwambiri chifukwa cha zomwe zili ndi shuga / lactose, zomwe sizovomerezeka kudya panthawi yowuma.

Ganizirani zowonjezera zamasewera zotchuka, momwe mungasankhire komanso momwe mungagwiritsire ntchito.

  1. Glutamine. Ndiwochulukirachulukira osafunikira amino acid mu minofu. Ngakhale kuti thupi la munthu limapanga palokha, kugwiritsa ntchito zowonjezerapo usiku, pambuyo pa maphunziro, kumachepetsa kutayika kwa mapuloteni, kumachepetsa ululu, kumayambitsa chitetezo cha thupi, kumalimbikitsa kupanga hormone ya kukula, kumalimbikitsa kagayidwe ka mafuta, kumawonjezera masitolo glycogen, neutralizes poizoni zotsatira za ammonia, kukana catabolic njira. Kuchita masewera olimbitsa thupi, omwe cholinga chake ndi kuwonjezera minofu, kumawonjezera kufunika kwa glutamine ndi nthawi 4,5, popeza panthawi ya kukula kwa minofu, kuchuluka kwake m'magazi kumatsika ndi 18%. Chofunikira cha tsiku ndi tsiku cha othamanga ma amino acid ndi 5-7g. ndipo zimatengera kulemera kwa thupi. Kwa wachinyamata, izi sizidutsa 3-4g. Magwero achilengedwe a glutamine: mazira, sipinachi, parsley, nsomba, ng'ombe, mkaka, kabichi, nyemba. Mutha kupanganso kusowa kwa ma amino acid pophatikiza masewera olimbitsa thupi m'zakudya zanu zakunyumba. Chinsinsi: 10g. Sungunulani ufa mu kapu ya madzi. Muyenera kumwa chakumwa cha glutamine katatu: pamimba yopanda kanthu, musanagone, mutatha masewera olimbitsa thupi.
  2. BCAA ndi gulu la ma amino acid atatu ofunikira: valine, leucine, ndi isoleucine. Ntchito yaikulu ya chowonjezera ndi kuchepetsa zotsatira zoipa za catabolism, zomwe zimalepheretsa kukula kwa minofu. Kuphatikiza apo, ma BCAA ndiye maziko opangira mapuloteni komanso kupanga mphamvu. Pochita masewera olimbitsa thupi kwambiri mu masewera olimbitsa thupi, thupi la wothamanga limakhala ndi kufunikira kowonjezereka kwa amino acid. Kuperewera kwa BCAAs kumabweretsa kuti thupi limayamba kuwononga minofu ya minofu kuti ipangitse kuchepa kwake, zomwe sizovomerezeka. Zinthu zomwe zimaphatikizapo valine, leucine, isolecin amino acid - mazira, mtedza, tuna, ng'ombe, Turkey, nkhuku, nsomba. Zofunikira za tsiku ndi tsiku za BCAA kuti wothamanga apeze minofu ndi 10-20g, mlingo umodzi sayenera kupitirira 4-8g. Ngati zinthu zomwe zili pamwambazi sizikugwiritsidwa ntchito mokwanira (tebulo la BCAA, mg pa 100g ya zosakaniza imaperekedwa pa intaneti), thupi la wothamanga limayamba kukumana ndi kusowa kwa michere. Kuti mukwaniritse zosowa za tsiku ndi tsiku za amino acid muzakudya, muyenera kuphatikiza zowonjezera zamasewera. Ndibwino kuti mulowetse muzakudya musanaphunzire komanso mukangomaliza. Kuti akwaniritse zotsatira zabwino, ma BCAA amaphatikizidwa bwino ndi gainer, creatine, protein.
  3. Omega 3. Ma acids ofunikira a unsaturated mafuta acids amathandiza kuti magazi aziyenda bwino, ubongo uzigwira ntchito bwino, umachepetsa chilakolako cha chakudya, ufulumizitsa kagayidwe kachakudya, umalepheretsa kusweka kwa minofu, umalimbitsa thupi kwambiri, umapangitsa kuti mtima ukhale wabwino. Magwero akuluakulu a omega-3 ndi tuna (0,5-1,6g pa 100g), salimoni (1,0-1,4g), makerele (1,8-5,3g), halibut (0,4-0,9). 1,2), hering'i (3,1-0,5), trout (1,6-22,8), njere za fulakesi (1,7g), nyongolosi ya oat (6,8g), mtedza (0,6g), nyemba (2g.). Zakudya zopezera minofu ya atsikana ndi anyamata ziyenera kuphatikizapo 3-3g. unsaturated mafuta zidulo. Mutha kuwonjezera omega 2 pomwa mafuta a nsomba mu makapisozi a 6-XNUMXg. patsiku ndi chakudya.
  4. Gainer ndi chakudya chopatsa thanzi kwa othamanga, chomwe chimakhala ndi 60% yamafuta ndi 35% mapuloteni. Opanga ena (Weider, MuscleTech, Dymatize, Ultimate, API, Multipower, Prolab) amawonjezera kufufuza zinthu, glutamine, mavitamini, creatine ku chakumwa, chomwe chimadyetsa thupi, kulipira nkhokwe zamphamvu zomwe zatayika, kuwonjezera mphamvu ya anabolic, ndikuwongolera kuyamwa. wa mankhwala. Ndi wopindula, wothamanga amalandira ndalama zowonjezera "zomangira" zofunika kuti minofu ikule. N'zosavuta kukonzekera malo ogulitsa zakudya zopatsa thanzi: ndizokwanira kuchepetsa 100g. ufa mu 300 ml yamadzimadzi (madzi, mkaka 0,5% kapena lalanje watsopano, madzi a apulo). Muyenera kumwa chakumwa m'mawa, mphindi 30 musanayambe ndi pambuyo kalasi. Amaloledwa kumwa chakudya chama carbohydrate-protein usiku ola limodzi musanagone. Zakudya za bajeti za kukula kwa minofu zimakhala ndi mitundu iyi ya opindula: Super MASS Gainer, Anabolic Muscle Builder, Optimum Serious Mass, Up Your Mass, BSM True-Mass, Weider Mega MASS, yomwe ingagwiritsidwe ntchito ngati cholowa m'malo mwa chakudya chanthawi zonse. .
  5. Creatine ndi organic compound yomwe, ikalowetsedwa, imakhala ngati "mafuta" opangira minofu. Magwero achilengedwe a zinthu - cod (3g / kg), nsomba (4,5g / kg), tuna (4g / kg), nkhumba, ng'ombe (4,5-5g / kg), herring (6,5-10g / kg), mkaka (0,1g/l), cranberries (0,02g/kg). Creatine imawonjezera mphamvu, kupirira kwa minofu, imabwezeretsanso mphamvu zawo. Komabe, kuti izi zikhudze kuchita masewera olimbitsa thupi, muyenera kudya nyama zosachepera 5 kg patsiku, zomwe zimakhala zovuta. Mutha kukhutitsa thupi ndi organic pawiri potenga chowonjezera cha chakudya musanayambe maphunziro, 5 g aliyense.
  6. Mapuloteni ndiye chakudya chofunikira kwambiri chotsika mtengo chakukula kwa minofu, chomwe chili ndi phindu lalikulu kwambiri lachilengedwe. Kuphatikiza pa ma amino acid ofunikira, ufa uli ndi zonyansa zochepetsera, ma microelements. Imalepheretsa kaphatikizidwe ka myostatin, imathandizira kukula kwa minofu, imawonjezera kupanga mphamvu, imalepheretsa catabolism, ndikuwotcha mafuta. Pali mitundu iyi ya mapuloteni: masamba - soya, nyama - casein, whey, dzira. Kusanja kwa masewera olimbitsa thupi kothandiza kwambiri kumayendetsedwa ndi mapuloteni a whey, omwe, atalowa m'thupi, amalowa mwachangu m'mimba, ndikuwonjezera kuchuluka kwa ma amino acid m'magazi. Kuti zitheke, zakudya zolimbitsa thupi pambuyo polimbitsa thupi ziyenera kukhala ndi mapuloteni ndi BCAA. Mu 100 g yokha. Mankhwalawa ali ndi mapuloteni: nyama (25-29g.), nsomba (21-22g.), Tchizi (12g.), Zakudya Zam'nyanja (21-23g.), Tchizi (23-28g.), Tofu (17g.) , mphodza (25g.), Buckwheat (12,6g.), Dzira (6g.), Nkhuku (19g.), Kapu ya kefir ndi mkaka (3g.). Mlingo watsiku ndi tsiku wa mapuloteni panthawi yomanga minofu ndi 2 g/kg ya kulemera kwa thupi. Gawo limodzi la protein shake ndi 30 g. ufa kwa 250 ml ya madzi, madzi, mkaka. Muyenera kumwa zakumwa zomanga thupi mpaka 5 pa tsiku: m'mawa, maola 1,5 musanayambe komanso mutangomaliza maphunziro.

Ngakhale kuti pali zakudya zambiri zowonjezera zakudya, chifukwa cha kumanga minofu yofulumira komanso yotetezeka, ndikofunika kuonetsetsa kuti 50% ya mapuloteni amachokera ku zakudya ndi 50% kuchokera ku masewera olimbitsa thupi.

Nthawi zambiri othamanga omwe amafuna kupanga minofu akukumana ndi vuto la momwe angakonzekerere bwino chakudya. Monotony muzakudya ndiye chopinga chachikulu pazotsatira zomwe mukufuna. Zakudya za kukula kwa minofu ziyenera kukhala ndi mapuloteni ambiri komanso chakudya chamagulu.

Mutha kusiyanitsa zakudya za wothamanga poyambitsa zakudya zotsatirazi kuchokera kuzinthu zololedwa: ma muffin a tchizi, ma cheesecakes, saladi ya squid, mapuloteni, msuzi wa nandolo, mazira okazinga ndi masamba, tuna, tofu, nthochi, odzola amondi, yogurt sorbet, chiwindi cha nyama yamwana wang'ombe. pansi pa msuzi wa rasipiberi, zikondamoyo za oat ndi chinanazi, sangweji ya nkhuku, zakudya zopangira tokha, nsomba zam'madzi mu msuzi wowawasa kirimu, nsomba yokazinga, pike perch ndi horseradish, scallops waku Italy, shrimp ndi tsabola wa belu. Maphikidwe a mbale izi akupezeka pa intaneti patsamba lazakudya zamasewera http://sportwiki.to.

Zakudya zolimbitsa thupi, masewera olimbitsa thupi osankhidwa bwino, kumwa madzi ambiri, kusinthasintha ndondomeko ya "kupumula kwa maphunziro" ndizofunikira kwambiri, zomwe zimatsatira zomwe zimapangitsa kuti minofu ikhale yofulumira.

Siyani Mumakonda