Ifasitela carbohydrate emva Amazing. Amaphrotheni-carbohydrate iwindi. Carbohydrate yokudla iwindi

Thina - abesifazane ... futhi thina sonke ezahlukene ngakho: umuntu uyahlanya at the emehlweni inyama ngesiFulentshi, futhi othile shaking ngamadolo kusukela nephunga of baking fresh. Ngezinye izikhathi singase senze angahlala e ukunconywa ukudla okwagcina kuholela ukuba singagcini nje ngokuba okwalandela engqondo ukuhlushwa, kodwa ezinkulu izinhlangothi futhi oyindilinga esiswini. Amehlo kuthwetshulwa esibukweni ukubukeka kwaso, sinquma ngokuqinile ngoMsombuluko ashintshe ukuphila kwakhe: ahlale ukudla eqinile egijima epaki Ekuseni nantambama, futhi ukuthola okubhaliselwe enothuli a club imfanelo, ngokushesha ukusheshe ngemva komsebenzi. Ngemva kwamasonto ambalwa, ukulimaza ngokucophelela isidumbu sakhe, sazi ukuthi senza okuthile okungalungile. isiyezi njalo akusho ukuvumela inikezwe umsebenzi at 100%, kanye nendlala anda kubhebhethekise kuphela umlilo. Yebo, futhi ukuqeqeshwa, eqinisweni, kakade sintula iyiphi amandla (ngokomzimba nangokokuziphatha).

Usuke eduke - azibangelwa ukuntula ulwazi?

Abesifazane abaningi sebeqalile sihlanganyele emidlalweni, bakholelwa ukuthi ukudla ngemva lesithupha ntambama nakanjani kungamukeleki. Khona-ke baqala ukufunda ulwazi mayelana yini abayidlayo ngemva kokuzivivinya, ukudla okunempilo futhi olujwayelekile mayelana Ukudla kwalokhu uma uvivinya umzimba. Ukuqaphela umonakalo eziye zabangela ukuba umzimba wakho, kuza ngokushesha, njengoba ngaso sonke isikhathi uba nomuzwa wokuthi le indlala noma zenziwe (kusihlwa, isibonelo) esiswini esingenalutho kuyalimaza kakhulu. Konke kubalulekile ukuze uphumelele ngokuya kwamandla, ngakho-ke kuba ukudla okunempilo, ikhumbula kwakhiwa kanjani is amaprotheni-carbohydrate iwindi ngemuva Amazing.

isikhathi ekululameni

Sekuyisikhathi eside ososayensi esiphethweni sokuthi yimuphi umsebenzi kwenza umzimba ukuxhuma imithombo yabo yangaphakathi, kanjalo kubuyiswa yonke imingcele ibalulekile evamile. Akunandaba ukuthi hlobo luni umsebenzi uthanda, noma ngabe kwenziwe ukugijima noma ukuhamba Nordic. Uma lolu hlobo umsebenzi akuyona umzimba wakho ukucubungula evamile, emva umsebenzi kufika isikhathi yokutakula, phakathi kwesikhathi lapho wavula ifasitele amaprotheni-carbohydrate.

imithi yesimanje uhlukanisa le nkathi ngezigatshana ezine:

1. yokutakula Fast.

2. yokutakula Slow.

3. supercompensation.

4. Ibambezelekile yokutakula.

Ukuvimbela ukukhathala, bese uqala inqubo nokulahlekelwa amafutha, kubalulekile ukuba sifinyelele ukuvuselelwa kwezicubu ngokushesha ngangokunokwenzeka. Ukuze sifinyelele yi onjalo kungenzeka ngokusebenzisa nomthelela nqgo okungenhla isigaba yokutakula ngokusebenzisa ushintsho ekudleni. Lokhu akusho nje ukusiza ukuvimbela ukukhathala neqhaza evutha kilojoule amaningi, kodwa futhi ukubuyisela ibhalansi ngokomzwelo, bakwazi ugqozi Izenzo ezintsha.

khathizwe evulekile

izinqubo Peak asebenzayo emzimbeni isezingeni amabili izigaba zokuqala zokululama, nalapho umzimba "ahlomile" amino acid uzama kakhulu ukuba "ukulungisa" imisipha. Sivuselela amandla kungenxa ukuwohloka carbohydrate, kokubili zifiki futhi isikhathi eside sisalindile ezinhlangothini. Ngakho, kulesi sikhathi, lapho obala iwindi amaprotheni-carbohydrate, kungcono ukudla ngesimo amaprotheni kanye carbohydrate ukuthi ngeke ibe nomphumela olimazayo inqubo ukuncipha. Lokhu kungenxa yokuthi iposi-umsebenzi carbohydrate abatholako ishesha ezikhathini 4 ngokuziqhathanisa esimweni esejwayelekile.

isikhathi esingakanani amaprotheni-carbohydrate iwindi namanje ukuvula?

Wonke umuntu okungenani kanye ekuphileni kwabo ngizame ukunciphisa umzimba ngokusebenzisa umsebenzi, azi ukuthi ukuze nokujikijela off ngokweqile isisindo, kweliklasi ukudla akathembeli amabili amahora. Kodwa into elungile zonke okufanayo ucwaningo ithemba ososayensi abaye bathola ukuthi ngenxa umsebenzi ngokomzimba wamaprotheni-carbohydrate iwindi ngemuva Amazing ingaqhubeka evulekile kusuka imizuzu 40 120. Ngakho-ke, ukuze "ukuvala" iwindi ukuphika nomzimba ukudla ngesikhathi kule nkathi yesikhathi asikho isidingo.

Sizodlani emva Amazing?

abaqeqeshi abaningi siqu futhi izazi zokudla zitusa ukuba makudle imikhiqizo amaprotheni ngoba ngaphezu kwakho konke esikhathini zokululama umzimba udinga ama-amino acid, abangela umonakalo ngesikhathi imisipha Amazing kokuvamile. Lokhu kuncoma isebenza ngokulinganayo kokubili amandla supply emva ukuqeqeshwa amandla, futhi amandla supply ngemva cardio, kusukela inhliziyo - ingalo efanayo njengoba biceps noma triceps, okuyinto edinga amaprotheni ashona hhayi ezincane kunenye. Ngokuphathelene kuvalwe iwindi carbohydrate, lapho ochwepheshe abaningi bayaphikisana. Abanye abantu bakholelwa ukuthi carbohydrate Ningamcimi indlala angeke ngaphansi kwanoma yiziphi izimo ukuze ashise kakade ezinqolobaneni. Othile, kunalokho, weluleka usebenzise lesi sikhathi ukuze ujabulele amaswidi zakho ozithandayo, echaza ke ngenxa yokuthi ngalesi sikhathi zonke kilojoule efika uzobe esichithwa ukubuyiselwa amandla supply glycogen, futhi ngaleyo ndlela akuphazamisi olinganise umzimba.

On the amaprotheni ohlangothini uhlamvu lwemali

Amaprotheni - okuyiyona ngxenye ebaluleke kakhulu ekudleni, ngaphandle lapho umzimba ayikwazi ukubuyekezwa Indwangu. Ngemva kokuzilolonga akufanele badle inyama zesivikelo sesifuba (inkukhu, isibonelo), njengoba kusetshenzwe imikhiqizo inyama isikhathi eside impela, futhi umzimba akakwazi ngokushesha nazo adingekayo amino acid supply. Indlela engcono kakhulu ukunikeza ngokwabo izakhi - isiphuzo Shake amaprotheni noma adle noma yimuphi umkhiqizo ubisi (isib 200 of ushizi).

Ohlangothini carbohydrate lwemali

Yeka ukuthi zikhange umbono kungase kuzwakale umzimba evutha ngaphezulu amathuba carbohydrate ngesikhathi esincane, akufanele neze sikhohlwe ukuthi konke has ubuhle nobubi bayo. Uncovered iwindi carbohydrate isisindo ukulahleka kungabangela nomphumela ophambene, ukudala indawo ephelele emzimbeni ukubambezela umzimba, futhi ngenxa yalokho, ekuqongeleleni ingxenye entsha fat ongama. Ikakhulukazi uma nezikhathi yokulamba ngemva kokuzivivinya uzobe liphindwe izikhathi eziningana, umzimba uqala ngenkuthalo azilungiselele zikhawu ezinjalo, ukulondoloza ukudla okumahhadla nomoya-okwandisa izinqolobane. Akunandaba ukuthi injongo ukuqeqeshwa wakho (noma ngabe ufuna ukunciphisa umzimba noma athole yemisipha), zonke udinga ukuthatha, ngakho-ke kuseduzane carbohydrate iwindi ngemuva Amazing. Ukuvumela yena ukuthatha inani elincane carbohydrate, asiyeki umzimba ukuba azibulale, wehlisa ijubane lokugayeka kokudla yakhumula amafutha izinqolobane ngokuzayo.

uvala iwindi

Ukuvala iwindi amaprotheni-carbohydrate ngemva kokuzivivinya, kubalulekile ukuba acabangele ukubaluleka amandla ngesidlo wathola, okuyinto kumele singeqi 50% kilojoule owenziwe phakathi umzimba. Ngakho, uma ngesikhathi ukuqeqeshwa ashisiwe kilojoule 500, bese 250 Callas - inombolo efanayo ukuthi ibonisa ikhalori yakho ukudla ngemva kokuzivivinya olunzulu.

Sample imenyu yini ukuphuza ngemva kokuzivivinya:

1. Mix 200 ml yobisi, banana futhi 2 amaprotheni.

2. Beat ukuphuza iyogathi 200 of 1 h. L. uju noma izithelo.

3. Ukubeka blender 3 tbsp. l. nokunye okufana nokolweni abilisiwe ingilazi yobisi.

4. Mix 200 ml fresh isanqante juice futhi 100 ml yobisi.

Musa udla futhi unamathele nokudla okunomsoco, ikhumbula iwindi amaprotheni-carbohydrate emva Amazing - imithetho main wokugcinwa amafomu ezikhangayo. Uma uhileleke kwezemidlalo, udinga ukukhohlwa unomphela zonke ezihlukahlukene Ukudla hypocaloric, okubangela umzimba kwaba ukulimala eyodwa. Khumbula: uma usuqalile ukuzivocavoca, izivimbelo ezinzima kilojoule ayisekho kuwe.