Amandla kusikhulu. Uhlelo lokudla lokuthola isisindo

Ngokuvamile abasha abaqapheli ukuthi ukudla okunomsoco kuyisihluthulelo sempumelelo. Ukuqeqeshwa, okuyiqiniso, kubalulekile, kodwa basendaweni yesibili. Yini okufanele ibe umsoco olungile we-mass? Manje sizokhuluma ngalokhu.

Imithetho eyisisekelo

Manje sizozama ukuchaza ngokusemandleni ngokucacile futhi ngokucophelela ngemigomo ebaluleke kunazo zonke okufanele ilandelwe emndenini wokudla kanye nokwakha umzimba njalo. Okokuqala, qaphela ukuthi ekuqeqeshweni uchitha imisipha yakho, kunokuba uguqulwe. Ziyakhula ngesikhathi sokuphulukisa (iningi labo bonke ephusheni), zifuna ukuthi le nqubo ibe namandla amaningi. Lokhu kuvela kuphi? Yiqiniso, kusuka ekudleni. Ukuze imisipha yakho ikhule ngokweqile, kumele ihlelwe kuqala (okwenzayo ehholo), bese-ke ukuhlinzeka ngenani elaneleyo okuthiwa izinto zokwakha (amaprotheni) namandla (ama-carbohydrates).

Kulula ukuqagela ukuthi ukukhula kwemisipha udinga insalela yezakhi, ngakho-ke kubalulekile ukuthola amakholori amaningi kunokushisa ngosuku. Yiqiniso, ukudla kumele kube kuhle, ngoba ukudla okusheshayo lapha ngeke neze kusize.

Mangaki ama-khalori engiwudinga ukuthola umdlali osebenza ekutholeni umzimba we-muscle mass? Impendulo ilula: isisindo sakho x 30 + 500. Nansi ifomu elula. Isibonelo, uma unesisindo esingama-70 kg, udinga ukudla nsuku zonke ama-70 x 30 + 500 = 2900 amakholori. Ukudla okuningi - okukhule kakhulu. Iqiniso elinjalo.

Izinhlobo zomzimba

Amandla kulesisindo asinakuphela jikelele, ngoba sonke sihlukile. Njengoba kuyaziwa, kunezinhlobo ezingu-3 zomzimba : i- ectomorph, i-mesomorph ne-endomorph. I-Mesomorph (uhlobo oluphakathi) ilungele uhlelo oluchazwe ngenhla. Ama-ectomorphs amancane angaphonsa ngokuphepha i-1000, hhayi ama-kilojoule angu-500, ngoba umuntu onjalo une-metabolism esheshayo kakhulu. Ngokuqondene ne-endomorph (ibonakala ngesisindo esisheshayo samanoni), khona-ke umdlali onjalo kufanele aqaphele ngokusetshenziswa kwama-carbohydrate namafutha (kuyinto efiselekayo ukunciphisa ukufika kwawo kusihlwa), futhi nokunciphisa inani lokukhishwa ngamakholori angu-500 kuya ku-200-300. Imininingwane eminingi mayelana nemingcele esizoxoxa ngayo.

Ukukhipha izakhi

Lesi yisihloko esinzima kakhulu. Bheka nxazonke: namuhla zigcwele abantu abadla kakhulu abadla ukudla okulimazayo kakhulu okugcinwe ngamafutha. Ungakuvimbela kanjani lokhu? Okokuqala, yeka ukusebenzisa ukudla okusheshayo namaswidi (izikhathi ezingu-1-2 ngenyanga, noma kunjalo, noma ngabe wazi isilinganiso), futhi ucabange ukuthi inani elifanayo lezakhi. Ukudla okunomsoco we-muscle mass (ukuqashwa kwayo) kufanele kube nalokhu okulandelayo:

• Amaprotheni - 20-30%.
• Ama-carbohydrate - 50-60%.
• Amafutha - 10-20%.

Okulandelayo, sizobheka ngokucophelela ngayinye yalezi zingxenye ezingenhla, futhi ucacise inani labo okumele luqukethe uhlelo lweqoqo lokuqoqwa.

Amaphrotheni (amaprotheni)

Ungakhohlwa ukuthi amaprotheni ayinhlangano ebaluleke kunazo zonke yokwakha imisipha yakho. Cabanga ukuthi amaprotheni wesilwane (noma amaprotheni) angcono kakhulu kuneprotheyini yemifino ngenxa yesethi ye-amino acid engcono. Ulwazi olubalulekile: Inani lamaprotheni okudliwe kufanele libe ama-gramu angu-2 (mhlawumbe kancane kancane) ngo-1 kg wesisindo. Kuphela kule ndaba kuzokhula ukwanda kwemisipha yakho. Ukudla kwezemidlalo kokuthola isisindo kuzosiza ukugcwalisa inani elingekho lamaprotheni, uma ungakwazi ukusebenzisa inani elifanele lokudla kwemvelo.

Ama-carbohydrates

Siyaqhubeka. Ama-carbohydrate ayimithombo engcono kakhulu yamandla. Sicabanga ukuthi ukhumbule isimiso esibaluleke kunazo zonke ekudleni: udinga ukuthola amandla angaphezulu kunokuba usetshenziswe phakathi nosuku. Kuphela kuphela inani lama-50-60% lama-carbohydrates ekudleni kufanele likhulume kakade ngokubaluleka kwalesi sakhi. Ngokuyinhloko, kufanele kube izikhathi ezingu-2 ngaphezu kwamaprotheni, okungukuthi, 3.5-4 amagremu ngalunye u-1 kg wesisindo somzimba. Kumele kuqashelwe ukuthi kanye nabo kunendaba efanayo neyamaphrotheni (ukutholakala kwesilwane nemifino), ngoba ama-carbohydrate ahlukaniswe ngamaswidi (ama-sweets) futhi ayinkimbinkimbi (i-pasta, okusanhlamvu). Owokuqala, futhi, kubangele ukugxuma okukhulu kwe-insulin, ngenxa yalokho okusheshayo kumunwe umzimba. Lokhu kuvame ukuholela ekuqongeni kwamafutha angaphansi.

Manje uyaqonda ukuthi kungani kungalimaza ukudla okunomsoco (noma kunjalo, izithelo zicebile ngamavithamini nange-fiber, ngakho-ke ngeke ukwazi ukunganaki). Ama-carbohydrate enkampanini , ngokuphambene nalokho, athathwe kancane kancane (amahora amaningana), okuvumela ukuba ugcwale umzimba kancane kancane ngamandla anamandla.

Amafutha

Ukudla ngesisindo (kanye nokomisa) kumele kuhlanganise namafutha. Ukungabi khona kwabo konke kungasongela ngezinkinga zempilo. Njengamanye amacala adlule, kunezinhlobo ezimbili zalesi sakhi: okugcwele (amafutha, margarine, ibhotela) kanye nama-unsaturated (amafutha yemifino, inhlanzi) amafutha acids. Okokuqala akufanele kube ngaphezu kwengxenye yesine yenani lamafutha ekudleni. Zama ukudla izinhlanzi eziningi ezicebile ku-omega-3, ezivame ukwenziwa kwemetabolism nokuthuthukisa umsebenzi wenhliziyo.

Kungcono nini ukudla futhi kunani?

Ukudla okuyizinhlanzi kuyisihluthulelo sempumelelo. Uma uphuza ukudla okungama-5-6 izikhathi emini, kuzosusa imetabolism emzimbeni, kusize ukuthi ithathe izakhi ezinomsoco nokuthuthukisa izinqubo zokushisa amafutha. Indlela enjalo izosisiza ukuba sihlanganise amaprotheni amaningi, okuyinto imisipha idinga kakhulu.

Ukudla okuzuzisa kakhulu kufanele kusakaze ngokucacile konke ukudla umzimba wethu okudingayo ezingxenyeni ezilinganayo. Khumbula isimiso esiyisisekelo: ama-carbohydrate ahamba njalo emgqeni wehla (okungukuthi, ekuseni kakhulu nangaphansi kusihlwa), kanye namaprotheni (amaprotheni) - ngendlela eqondile (kufanele isetshenziswe ngezilinganiso ezilinganayo usuku lonke). Lona umthetho wegolide wokwakha umzimba. Ngokuyinhloko, ukulayisha kwe-carbohydrate kubalulekile ngaphambi nangemva kokuqeqeshwa kwamandla, ngoba umzimba udinga inani elikhulu lamandla. Ngakho-ke kufanele kube yini ukudla okuzuzisa abantu abaningi? Ngezansi isibonelo esihle kakhulu:

- amaqanda amabili namaqanda amhlophe ama-3 + 100 amagremu we-oatmeal (angaba namantongomane noma omisiwe);

- 250 g unamathele (izinhlobo ezinzima) / okusanhlamvu (irayisi, i-buckwheat) + 200 g i-steak / inkukhu isifuba + imifino;

- amagremu angu-200 elayisi + inhlanzi / inyama enomzimba + imifino;

- 200 g webele yenkukhu noshizi;

- 200 g cottage shizi / casein yokugqoka.

Lona uhlobo lokuhlangana kwabantu. Empeleni, ukudla okunjalo kuzokuhambelana nabaningi bezemidlalo. Yini esiyithola? Ekuseni, umzimba ugcwele ingxube yekhwalithi ye-protein-carbohydrate ephezulu, evimbela uketshezi futhi ibangele ukusabela kwe-anabolic.

Ukuqeqesha kufanele kube phakathi kokudla kwesibili nokwesithathu. Ukuze ugcine imisipha ye-glycogen nokukhiqizwa kwe-insulini ngenkathi usebenza ehholo, ungaphuza iziphuzo ezihlukahlukene ze-carbohydrate.

Emidlalweni emibili yokugcina, ama-carbohydrate akhishwe. Ukugxila okuyinhloko kuma-protini.

Ikakhulukazi sifuna ukugxila ekudleni kwesihlanu (ngesikhathi sokulala). I-Cottage ushizi noma i-cocktail ine-casein (okuthiwa i-protein encane), evumela ukunciphisa i-catabolism emzimbeni ngesikhathi sokulala, futhi ugcwalise imisipha yakho ngezinto ezidingekayo zokwakha.

Nasi uhlelo lwamandla lokuzuza okuningi. Ungakhohlwa futhi ngamanzi (okungewona-carbonated), ngoba ngisho nangokuphelelwa amandla kwamanzi emzimbeni emisipha, inqubo yokutakula inqatshelwe. Ukulawulwa kwegolide: 1 ilitha lamanzi ngamakhilogremu angu-30 wesisindo somzimba.

Iqoqo lezinsizwa zamantombazane, okudla okuvamile okufana nokunconywa kwamadoda, kunzima kakhulu. Okokuqala, abameleli bobulili obuhle bangaphansi kwe-testosterone egazini. Okwesibili, badinga ukuthola ama-calories amancane kakhulu (1500 kcal nge 50 kg isisindo), ngakho-ke kulula kakhulu ukuwaphula. Zonke ezinye izimiso zigcinwa.

Ukudla kwezemidlalo kokuthola isisindo

Abaningi abasha abasanda kuzwakalisa. Ngokuyinhloko, kulabo bantu ababa nesisindo esingama-70-75 kg, cishe akukho phuzu lokudla okunye. Lokhu kungenxa yokuthi ama-140-160 amagremu amaprotheni nama-250-300 amagremu ama-carbohydrate angadliwa kalula ngokudla kwemvelo. Yiqiniso, ngokunyuka kancane kancane kwesisindo somzimba (ngaphezu kwama-85 kg), kuzodingeka izakhi eziningi ezengeziwe. Yimuphi umsoco wezemidlalo onguhle kumzimba osindayo osondayo? Lona amaprotheni we-Whey. Lokhu kwenezela kwamaprotheni kuyilungele ukwamukela ngemva kokuqeqeshwa, futhi ekuseni lapho umzimba unenkinga yokungena kwamandla.

Njengomthetho, abakhiqizi banamuhla abanegama elihle emhlabeni wonke (i-Optimum Nutrition, Dymatize, BSN) benza imikhiqizo ephezulu ngephesenti yamaprotheni engaba ngu-90%.

Akuthandwa kakhulu yi-geyner. Lokhu kwenezela kwamaprotheni-protein kukuvumela ukuba ugcwalise ukulahlekelwa kwamandla emva kokuqeqesha (ukubuyiswa okungu-100% kungenzeka kuphela emva kokudla okuphelele, imizuzu engu-40-90 ngemva kokuvivinya umzimba).

Okulandelayo kuhlu luyi-creatine monohydrate. Lesi sici sizosiza ukwandisa amandla kanye nezinga eliphelele lemisipha yomzimba. I-BCAA izoba yinto ehle kakhulu yokuthola ukwamukela ngesikhathi nangemva kokuqeqeshwa kwamandla, njengoba kuzovimbela ukugubha umzimba emzimbeni.

Ukudla kwezemidlalo kuzokusiza ukuba ufinyelele umgomo wakho wokugcina. Kodwa ungacabangi ukuthi lizofaka ngokugcwele indawo yokudla yemvelo. Lokhu akude neze. Cabanga nje ngekhekhe. Ngakho, amaqebelengwane - lokhu kungukudla okujwayelekile, futhi ukhilimu - izithako zezemidlalo. Okokuthi, isisekelo kufanele ngaso sonke isikhathi sibe ukudla okujwayelekile, okuzokwenza kube khona isisindo semisipha. Ukudla kwemidlalo kuzosheshisa le nqubo ngo-5-15%.

Ama-steroid anabolic

I-anabolic steroids yizidakamizwa zezokwelapha ezilingisa umphumela we-hormone e-sex hormone testosterone. Bavumela ukusheshisa ukuhlanganiswa kwamaprotheyini (amaprotheni) ngaphakathi kwamaseli, okubangela ukucutshungulwa kwe-muscle hypertrophy (inqubo ye-anabolic). Ngaphezu kwalokho, ziqinisa ngokushesha isikhathi sokuphumula, ukunciphisa umphumela we-hormone ezincane futhi ziphuthumise umzimba. Yiqiniso, izakhiwo ezinjalo zenza kube lula ukwakha isisindo masinyane ngokushesha. Noma kunjalo, ukusetshenziswa kwezidakamizwa kufaka imiphumela emibi (izinkinga zesibindi, ukwehluleka kwe-hormonal, i-testicular atrophy, i-masculinization, nabanye), ngakho-ke, kufanele uhlale ulungele ukulimala umzimba uma unquma ukungena kulo mzila.

Uhlelo lokudla okunomsoco wokubuthelwa kwabantu abaningi abaqeqeshi bomzimba kuhlanganisa ama-steroids, ngakho-ke ungakhohlisi ngemicabango yamanga ngomzimba omkhulu ngaphandle kokuthatha umthamo.

Imithetho eyisisekelo

Ukufingqa konke okushiwo ngenhla, sizokhomba izimiso ezibaluleke kakhulu kokudla:

1. Ukuze kukhule ukulinganisa, kuyadingeka ukwakha ibhalori enhle yekhalori.
2. Gweba ukudla kwama-reception 5-6.
3. I-1 kg yesisindo somzimba kufanele ibe ngu-2-2.5 g weprotheyini, 3.5-4 g we-carbohydrate kanye no-1 g wamafutha.
4. Okubaluleke kakhulu, amaprotheni ezilwane, ama-carbohydrate aqinile kanye nama-acids angasetshenzisiwe, kanye nokudla okucebile ku-Omega-3.
5. Yenza ama-carbohydrate ukulayisha ngaphambi nangemva kokuzivocavoca.
6. Ama-carbohydrate kufanele ahambe njalo emgqeni wehla, amaprotheni - ngokuqondile.
7. Gwema ama-carbohydrate alula nokudla okusheshayo.
8. Ungangezela ukudla okunempilo ekudleni kwakho, kodwa ungawudluli, unikele ngenxa yemikhiqizo yemvelo.
9. Phuza amanzi amaningi.
10. I-steroid ye-Anabolic izosheshisa ukudla kwakho izikhathi eziningi, kodwa uhlole ngokucophelela izinzuzo nezindleko ngaphambi kokuba uqale ukuthatha.

Isiphetho

Ukuqoqa ubukhulu bemisipha akulona nzima njengoba kubonakala ekuqaleni. Ngadla okungaphezulu - ngibe ngaphezulu. Uma ungakhuli, khulisa inani lokudla okudliwe (ikakhulukazi ama-carbohydrate namaprotheni). Uma uqala ukubhukuda ngamafutha, nciphisa ikhalori. Kulula kakhulu. Ngenhla sichazile konke ukuqaphela ukuthi uhlelo lokubutha kwabantu kumele lube nalo. Inhlanhla ekufinyeleleni imigomo yakho!