Ukudla okunomsoco we-muscle mass: imenyu. Ukudla okunomzimba wokukhula kwemisipha

Wonke umuntu amaphupho wokuba nomzimba omuhle futhi ongenalutho. Wonke umuntu ukhangwa ama-bumps bumps aphuma ngaphansi kwe-T-shirt. Ukuze ube nomzimba omuhle, abantu baqala ukudla noma ukuzivocavoca. Kodwa indlala nokuphakama kwe "insimbi" kuyoholela ekungeneni. Ukudla okunomsoco wemenyu yemisipha kubalulekile njengokuthi, isibonelo, ukuzivocavoca nge-barbell. Ngezinye izikhathi abagijimi abanamathele ukubaluleka okukhethekile kulo mzuzu, ngemva kwalokho badumala emiphumeleni yabo. Ngokukhetha ngokufanele imenyu yeqoqo lezinzwa zomzimba, ungafinyelela impumelelo ekuqiniseni umzimba.

Ukuphumelela okungu-50% - ukudla okuhle

Khetha imenyu yokwakha isisindo somzimba kuphela uma izinhlelo zizophambanisa. Uma umuntu eya ejimini ukuze nje azigcine ehlelekile futhi azizwe ithoni, akadingi ukudla okukhethekile. Isihluthulelo esiyinhloko kwisethi esebenzayo yesisindo somzimba sinamathele ekudleni okukhethekile.

Kungani ngaphandle kokudla abakwazi ukwenza ngaphandle

Impendulo ayidingi isikhathi eside: uma kunomthwalo omkhulu emisipha, inani elikhulu lamandla lichitheka. Ngakho-ke, inani elifanayo lezakhi kumele linikezwe emzimbeni ukulibuyisela . Umbuzo olandelayo uwukuthi: "Uma udla kabi, utholaphi amandla?". Yebo, akukho ndawo! Ukudla kwemisipha (imenyu) ngokuyinhloko kuhloswe ukubuyisela amandla asetshenziswe ngesikhathi sokuqeqesha nokunikeza umzimba "izitini" ezintsha - amaprotheni.

Amaphrotheni yizinto zokwakha zomzimba wethu

Umuntu angeke akhule futhi akhule ngaphandle kwenani elanele lamaprotheni. Lezi zinto ziyingxenye yegazi, imisipha, izitho nokuningi okuningi emzimbeni. Futhi kusukela kumaprotheni yiwo wonke ama-enzyme alawula umzimba. Yingakho kubaluleke kakhulu ukuthola ukudla okwanele kwamaprotheni. Ukusetshenziswa kwalo kunikeza izinto zokwakha emisipha, ebaluleke kakhulu ekuqoqweni kwesisindo.

Into eyengeziwe: ukuze wakhe okuthile, udinga ukuchitha inani elithile lamandla. Yingakho akufanele ugodle ukudla okuphezulu kuma-carbohydrate. Lezi zinto ziwumthombo osheshayo wamandla, okudingekayo ekwakheni imisipha. Ngenxa yalokho, kuthiwa amaprotheni asebenza njenge "izitini" ekwakheni ama-bumps amahle, futhi ama-carbohydrate aqoqwe ndawonye.

Imfihlakalo yokukhula kwemisipha eqinisiwe futhi ephuthumayo

Imfihlo yemenyu yokwanda kwemizimba ye-muscle ilula: udinga ukudla ama-kilocalories amaningi kunakho ongayisebenzisa. Kuphela ngale ndlela, futhi kungenjalo, ungakwazi, ngamagama alula, uthele. Ukudla kufanele kunakekelwe kakhulu. Ngakho-ke, uma kwenzeka amaphutha okunomsoco, wonke ama-khalori angaphezulu ayofika ngokushesha kumafutha, hhayi lapho abagijimi kufanele bahambe khona. Uma uthatha konke njengokudla, kuzophuma, njengoba kubhaliwe ngenhla. Ukudla okunomsoco we-mass muscle akufanele kuqukethe inani elikhulu lamafutha.

Indlela engcono kakhulu yokwakha imisipha iyimpilo yokudla. Izibuyekezo zithi inzuzo eyinhloko ukungabikho kwamafutha nezishukela ezimazayo, okuyisiqalo esihle ohlelweni lokuthola ubunzima be-muscle.

Umkhuba wansuku zonke uyisihluthulelo sempumelelo

Ukudla okunomsoco (imenyu ebona ngezansi) kudinga isimiso esiqondile nsuku zonke ukuze umzimba ukwazi ukujwayela ukudla ngezikhathi ezithile. Ngaphansi kwesimiso sokudla okunempilo kakhulu sokuqala komzimba.

08:00 - Ukunyuka. Ungenza umzimba wokuzivocavoca noma uhambe ngokugijima ekuseni. Le nqubo izosiza umzimba kanye nemisipha ukuba ivuke futhi ibangele ku-tonus.

08:30 - Ukudla kwasekuseni. Ukudla kokuqala kubaluleke kakhulu. Akunakwenzeka ukuthi kunganakwa. Umakhi womzimba wesikhathi esizayo udinga isidlo sasekuseni esihle.

11:00 - isidlo sakusihlwa. Ukunambitha kubaluleke kakhulu njengokudla okuyisisekelo. Kule nkathi ukuthi umuntu ugcinwe amandla usuku lonke, okuyinto ngokushesha kudliwe.

14:00 - isidlo sakusihlwa. Futhi into ebalulekile esimisweni sokudla. Kungemva kokudla kwasemini ukuthi zonke izakhi ezibaluleke kakhulu ekwakheni isisindo somzimba zingena emzimbeni.

16:00 - Snack ngaphambi kokuzivocavoca. Lokhu kudla akufanele kube nzima, ngoba akusizi kakhulu ukuvivinya ngesisu esisindayo.

18:30 - Ukudla okulula.

19:00 - isidlo sakusihlwa. Ukuze uthole isidlo sakusihlwa, ungadli ukudla okuningi okunzima.

21:00 - Snack ngaphambi kokulala.

Ukudla okunjalo okulula kuzokuvumela ukuba uzuze ubuhlungu bemisipha ngesikhathi esifushane.

Kuthatha kangaki ngosuku ukudla

Okokuqala, lo mdlali akafanelanga ukudla okujwayelekile kathathu ngosuku kubantu abavamile. Kunesikhathi esiningi kakhulu phakathi kwasekuseni, kwasemini nakudla. Ukuze imisipha enkulu yemisipha izodinga ukuvuselelwa njalo. Yingakho ukudla okudla okuphakathi okubaluleke kakhulu. Kungcono udle kancane, kodwa kaningi.

Lapho umgijimi ezwa elambile, lokhu kuyisibonakaliso sokuqala kwesiteleka selamandla esingeke siholele ekuhle. Uma izinga lamandla liwela, i-hormone cortisol ikhiqizwa. Inhloso yalo ukuguqula izimali ezigciniwe zibe namandla. Futhi uzoqala ukungena emisipha. Lokhu kungukuthi, phakathi nendlala ngenxa yesenzo se-hormone, kukhona ukushisa komzimba we-muscle. Konke okunikezwe kanzima kakhulu ku-gyms, kuzophela. Ngakho-ke, umgijimi ozuza umzimba we-muscle, kubaluleke kakhulu ukukhumbula isimiso sokudla okudlayo kanye nendima yokudla okuqhubekayo ukuqhuma umzimba.

Ukudla kwasekuseni komzimba womzimba wangempela

Ukudla kwasekuseni mhlawumbe kubaluleke kakhulu kukho konke ukudla. Kuleli qembu ukuthi umzimba udinga amandla amasha ngolunye usuku olusebenzayo. Ukudla kokuqala kokugaya kufanele kube ne-carbohydrate elula futhi eyinkimbinkimbi, kanye namaprotheni. Ukuqoqa ngokucophelela imisipha yomzimba, umzimba uzodinga ama-carbohydrate amaningi ahlukene (isilinganiso esingaba ngu-30% kuya ku-70%).

Ngokwesihle esihle, isidlo sasekuseni kufanele sibheke into enjengale:

1. Emva kokuphakamisa ngokushesha udle ama-carbohydrate esheshayo. Into engcono kakhulu futhi ewusizo kakhulu ingilazi yelisi elisha. Akakho? Ikomishi letiyi nesinkwa nebhotela lizofanelana.

2. Uma uvilapha kakhulu ukwenza izenzo zokudla ekuseni, ungaqala ukulungiselela isidlo sasekuseni esikhulu. Esigabeni sesibili, amaprotheni athathwa - amaqanda aphusiwe nesinkwa.

3. Akwanele ukuthatha ama-carbohydrate aqinile. Kukhona okuncane okungcono, ngoba kuzoba nesidla phambi.

Ama-carbohydrate okusheshayo

Ekudleni kwasekuseni kumele kube khona ama-carbohydrate okusheshayo. Lezi zinto zitholwa ngokushesha egazini (inqubo iqala emlonyeni) futhi ikhulise kakhulu izinga lokushukela. Ukudla okunjalo kuzosiza ukuba uphume ngokushesha futhi uvuse umzimba. Ama-carbohydrate okusheshayo atholakala emikhiqizo yebhaka, ushokoledi, i-ayisikhilimu, ijusi, izithelo, ujamu kanye noju.

I-carbohydrate enzima

I-carbohydrate eyinkimbinkimbi kufanele ibe khona kwasekuseni kwasekuseni komzimba wokulondolozwa isikhathi eside kwesilinganiso esifanayo noshukela egazini. Ukuze ungazizwa ulambe amahora amaningana, kufanele udle iphalishi ukuze uthole ukudla kwasekuseni. I-oatmeal ingcono kakhulu, ewusizo kakhulu esiswini nasemathunjini.

Amaprotheni

Imikhiqizo elandelayo idume ngenani elikhulu lamaprotheni: inhlanzi, inyama, amaqanda, ubisi kanye ne-cottage shizi. Okukhethwa kukho okungcono kungaba amaqanda enkukhu. Lo mkhiqizo uqukethe inani elikhulu lamaprotheni - isakhiwo esiyinhloko somzimba womuntu. Zingaba nganoma yiluphi uhlobo (ama-omelet, amaqanda aqhambile noma abilisiwe abilisiwe).

Amaprotheni

Zingaki izincazelo: "Amaprotheni - a panacea for bodybuilders, imisipha ikhula njengenqwaba nemingcele." Zonke lezi zihloko zivele ziba ukuhamba kahle kokukhangisa. Kodwa yini iphrotheni? Kungamaprotheni nje. Amaprotheni ayingxenye yinkimbinkimbi yokwakha isisindo somzimba, okubandakanya ukuzivocavoca umzimba, usuku lomhla, ukulala kahle nokudla okunempilo. Ama-proteins amaningi ayawusizo ngaphandle kwezizathu ezingenhla.

Ungathatha kanjani amaprotheni

Futhi, le phrotheni kufanele ithathwe ngendlela. Uma udla umthamo owodwa umthamo wosuku wamaprotheni, khona-ke okuhle akuveli kuwo. Kufanele kuthathwe phakathi nosuku ngokulinganisela. Amaphrotheni afakiwe emdlalweni wezemidlalo. Ukubuyekezwa kunconywa ukuthatha u-1 kg wesisindo ukuthatha ama-2 amagremu alo mzimba.

Ekuseni, ukuze ususe ngokushesha i-hormone elibhubhisa imisipha, udinga ukuthatha isilinganiso somshini we-protein esheshayo, oyoletha inani elifanele lamaprotheni emzimbeni.

Uma umsebenzi noma isifundo singakuvumeli ukuba udle izikhathi ezingu-5 ngosuku, khona-ke ukungena kwiprotheni efanayo okusheshayo kuyomelwe ukuqoqwa kwemisipha yomzimba.

Ungakhohlwa ukuthi uyamukelwa ngaphambi nangemva kokuqeqeshwa, ngoba ngalesi sikhathi umzimba udinga amandla engeziwe.

Ukwamukela okuyinkimbinkimbi kwamaprotheni anamazinga ahlukene okufaniswa kuyohlale kugcina okuqukethwe kwazo zonke izinto ezidingekayo egazini, okuzoholela ekutheni kube nesisindo semisipha.

Izwi ngamanzi

Ngokuvamile, lapho ukhuluma ngokuqeqeshwa nokudla kwemidlalo, imicabango ivela amaprotheni, inyama nokunye. Eqinisweni, akukho mzimba ongasebenza ngokujwayelekile ngaphandle kwamanzi. Ukuthatha amaprotheni, ama-carbohydrate awufaki imisipha uma amanzi enganele. Ukuphuma kwamanzi emanzini kungenye yezimbangela ezinkulu zokukhula kwemisipha ende. Ngosuku lomakhi womzimba kudingeka ukuthi uthathe cishe ama-3.5 amalitha amanzi, ngoba inani eliningi lomkhuhlane lihamba ngesikhathi sokuqeqesha, futhi ukusebenza okuvamile komzimba ngezinye izikhathi kunganele.

Indlela yokuthola ukuthi kukhona ukuphelelwa amandla kwamanzi emzimbeni

Indlela ilula kakhulu: kufanele uphuze izinkomishi ezintathu zamanzi ulandelana, uma emva kwamanzi amaningi umuntu engena endlini yangasese isikhathi sehora nesigamu, khona-ke lokhu kuyisibonakaliso esicacile sokungcola kwamanzi.

Ukudla okunomsoco wokudoba umzimba (imenyu kufanele kwenziwe ngokucabangela izincomo ezingenhla) kubaluleke kakhulu. Ngomsoco omuhle umakhi womzimba angaphumelela emsebenzini wakhe.