Mazano akawanda pamusoro pemishonga ekugadzira muviri anobva pamusika. Hapana chikonzero chekuita chibvumirano: zvakawanda zvezvaunoverenga pamusoro pekudzidziswa kwekureruka uye masimba ekuvaka masimba nezvehuwandu hweprotini iwe unoda, chii chinowedzera iwe unoda, iwe unofanirwa kudya sei uye nei chiri pachena chisina kunaka. Kuyera kwekudzidzira nekugadzirisa muviri muviri kunoshandiswa sciences sechinhu chipi nechipi muhutano hwemagariro: ndiyo biology uye biochemistry uye physiology uye ine mitemo uye nheyo yehuchapupu.
Chinonyanya kuipa ndechokuti kutengesa zvinowedzera, izvo zvakawanda zvisingadiwi, zvakava bhizimusi rakakura mune zvekutengesa kuwanda kwekudzidzira uye muviri wekuvaka 'industry' zvokuti hazvibviri kuziva kana uri kuwana chinangwa chekuongorora muviri wekuvaka muviri nekudya.
Hezvino izvo zvaunoda kuziva pamusoro pekudya uye kudya kunovaka muviri nekudzivirira muviri uye kuvaka muviri. Zvechokwadi, hazvisi zvose zvakasiyana nemafambiro evanoita mutambi ane utano, kunze kwekusimbiswa kwekuwanda kwehuwandu uye nguva yekudya muzvikamu zvakasiyana-siyana zvekudzidzisa. Izvi, zvisinei, ndiyo iyo inonyanya kukosha.
Tanga Nehutano Hwakanaka
Kunyange zvazvo kudya kwakasiyana-siyana kwakafanana neAtkins neSouth Beach uye Ornish kwakave kwakakurumbira, kubvumirana kukuru pakati pevanhu vekudya nevekudya zvinovaka muviri ndeyekuti kudya kwakanaka kune zvimwe zvakasiyana-siyana zvakanyanya pane zvinodiwa uye kunowedzera kuyananisira kune zvose zvinovaka muviri. Iwe unogona kuona kukosha kwekukurudzira kwehuwandu hwevanhu muDareary Guidelines yeAmerica.
Mirayiridzo inobva kune dzimwe nyika dziri kumavirira kufanana neUnited States neAustralia zvakafanana.
Mukupfupisa, mazano ndeokuti:
- Idya michero yakawanda nemiriwo, mbeu yose, nyemba, marimu, uye mbeu; dzimwe nyama dzakaonda, hove, mazai, michina yakakodzwa yekaka; uye mono uye polyunsaturated mafuta
- Deredza kuidya kwemafuta akazara, cholesterol, munyu, doro uye zvakanyanya kuwedzerwa shuga uye shuga
- Inwa mvura zhinji
- Chengetedza uremu hunokosha
- Dzidzira nguva dzose.
Inokurudzirwa kudya kwezvokudya kana zvikwereti (RDI kana RDA) inogadzwa nevakuru vakuru vezvinhu zvose zvinokosha-mapuroteni, mafuta, makhahydrates, uye mavitamini nemaminerari.
Nhungamiro uye maIndaneti zvinowanzobatanidza mazano akashandurwa kwevarume nevakadzi, kusanganisira vakadzi vane pamuviri, uye vari kuyaruka uye vana. Vakuru vakwegura vangave vanewo zvavanoda uye vanokurudzira.
Weight Training Nutrition
Vanhu vanoita basa vanoita zvakasiyana siyana kune vanhu vanogara pasi nokuti kushandiswa kukuru kwesimba kazhinji kunoda kudya kukuru kwekudya. Kunyanya iwe unoshandisa zvakanyanya iwe unofanirwa kudya kuti uchengetedze huwandu hwemabasa kusvika apo vamwe vatambi vechidiki vakadai saVat de France vanofambisa bhazi vanoda kudya zvokudya zvakawanda zvekuchengetedza basa ravo. Zvakareruka zvakakwana, uye izvi zvinoshandawo kune zvinowanzoita muviri, asi zvingasashanda kwauri kana kurasikirwa kwe mafuta chiri chimwe chezvikonzero zvawakatora kurairirwa.
Chikafu chekuremera kurasikirwa. Muchiitiko ichi, iwe unoda kuumba simba risina simba ; izvo zvinoreva kuti simba raunodya muzvokudya harusi kudarika simba raunoshandisa pakuita muviri uye kurarama kwezuva nezuva. Kuumba 15 kusvika ku20 muzana muhutano muhutano hwemagetsi kunofanirwa kuve nekugadzirisa kurasikirwa kunowanikwa kwenguva.
Kudzidzisa kwako kuyerwa, munyaya iyi, ndiko kubatsira nemararamiro ekurasikirwa paunenge uchiedza kuchengeta musuru.
Asi kuyerwa kunokanganisa kunoda kuita chinhu chinonyangadza chekubatisisa musumbu nepfupa panguva yekudurura mafuta. Zvinonyangadza nokuti muviri hauna kushandiswa kuputsa zvisikwa zvakadai semafuta uye kuvaka musisi panguva imwe chete. Kuputsa pasi kunonzi catabolism nekuvaka kunonzi vanabolism, sekuna anabolic steroids . Iyi inyaya inopesana.
Ndicho chikonzero kudzidziswa kwemafuro kunokosha zvikuru mune chero kurasikirwa kwekureruka kwemaitiro: kunobatsira kuchengetedza musuru paunenge warasikirwa nemafuta.
Chikafu chekuvaka muviri. Kana iwe uchitakura teresi yemitambo, kukwikwidza kunorema kwekusimudza, kuvaka muviri kana kuti senzira yekuchengetedza mafungiro kana kuonekwa ikozvino kuti wakasvika pachiremera chakanaka, iwe uchave wakanyanya kufarira mukuwana musimba nekuchengetedza mafuta akaderera mumuviri.
Zvokudya zvakanyanya zvichave zvakasiyana pane imwe neimwe. Muchikamu chino, tiri kusimbisa kudya kwekuvaka muviri uye chikafu saka ngatitarise zvinodiwa.
Muscle Building, Bodybuilding Diet
Kuti uwedzere muviri wakawanda unoda kudya zvakadarika zvauri kunyanya kudya uye kushanda nemasero nguva dzose. Unhu hwakawanda sei unogona kuwana, nekukurumidzira uye nemhinduro ipi inonyanya kugadziriswa newe genetics nezera. Asi munhu wose anenge anenge makore ose anofanira kunge akagona kuwana humwe musimba uye simba nekudzivirira kuwedzera. Chikafu chakakosha chinhu chinokosha mukugadzira musisi.
Iko kushushikana hakusi pfungwa yakanaka kana iwe uchitova kunyanya kuwandisa kune chimwe chinhu chaunenge uchiziva. Wana akakodzera kutanga.
Paunenge uchinyanya kudya nekuda kwekuwana musuru iwe unowanawo mamwe mafuta. Ngatiti iwe uri mukomana akaremara wemamita masendimita 180 uye 154 pounds (70 kilograms) uye unoda kuwedzera nehumwe hutumbu uye pakupedzisira unogadzika pahuwandu hwemazana emafuta emuviri.
Heino maitiro aunoita sei:
- Overeat. Wedzera kuwedzerwa kwezuva nezuva kwemaoko (makoriri) neenenge 15 muzana. Iwe unogona kuita izvi ne guesswork kana iwe unokwanisa kuita zvaunofanirwa kuita zvinoshandiswa uchishandisa maitiro akasiyana-siyana mumambure uye wobva wawedzera kudya kwekudya zvakakodzera. Edza Joanne Larsen's terrible Healthy Body Calculator. Hazvifanirwi kuva mapuroteni ose asi mapuroteni akawanda anowedzera, kana mune zvekuwedzera kana mapuroteni, anofanira kunge asina kuderera mumafuta. Zvimwe pane izvi gare gare munyaya yacho, asi iwe unofanira kugara pedyo nezvino mazano emapuroteni anodiwa ekurema vadzidzisi. Kushanda mune zvemitambo dietitian pamwe nedzimwe ruzivo mukurevedza muviri kunowanzosarudza.
- Dzidzisa nezviremba. Tanga purogiramu yakasimba yekudzidzisa uremu hunotarisa yose mikuru miviri yakakura semakumbo, maoko, makumbo, mapepa, chifuva, shure, uye mimba. Izvo simba rinowedzera raunopedza richaita kuti musimba kukura sezvo chiito chinokurudzira kukura.
- Dura, kurasikirwa, uye kuteura. Izvi zvinoreva kuti iwe zvino wave uine uwandu hwakawanda uye hune huwandu hwehutema, uye iwe unoda kurasikirwa nehuwandu hwemafuta apo uchichengetedza musuru. Kuwana mafuta pane zvisingadziviriki panguva iyi asi iwe unofanirwa kuchenjerera kudya kudya kwakanaka panguva ino. Zvokudya zvitsva zvinofanira kuchengetwa kusvika zvishoma. Idya utano asi hukuru.
Dambudziko reMagetsi Revisited
Yeuka izvo zvandareva nezve catabolism nevanabolism yapfuura maererano nekurema kwekurema? Iwe zvino uri kuedza kuita izvo chete: idira mafuta uye ubatisise pamusana unofadza wawakawana. Iko simba rako rinofanira kuve ikozvino rinofanira kuderedzwa ne 15 muzana iwe wawedzera nechinangwa chokurasikirwa mafuta uye kuchengetedza mutsara iwoyo. Nemhaka yokuti iwe hausi iye munhu wakaonda iwe waimbova, iwe unogona kunge uchizopedzisira uchingodya zvishoma kuti uchengetedze humwe hutumbu, asi kwete ikozvino.
Iyi ndiyo mamiriro akasiyana-siyana kune mumwe munhu akareruka, asina kukodzera uye achiedza kuderedza uremu uye kubata musero. Mwana wedu wechidiki uye akakodzera mutoro wezvakakura ane chirwere chetachiona chemasimoni asi anotofanira kuita izvi zvakarurama. Mukati, vashandi vanoita zvinhu izvi nguva dzose kuti vazvigadzirire mukukwikwidza: vanopfeka musuru uye mamwe mafuta nekudya, zvino vanobvisa mafuta kubva mumusara kuti varatidze. Inonzi 'kucheka.'
Mafuta uye Shuga Pasi, Protein Up
Muchikamu ichi chekucheka, kudya kunofanira kunge kwakaderera mumafuta, kunenge 20 muzana, uye kudya kwepuroteni kunofanira kuchengetwa, izvo zvinogona kubatsira kuchengetedza musuru. Somuenzaniso, kana chirongwa chako cheprotini chaive 1 gramu / pound yemuviri wako zuva nezuva (2.2 gramu / kilogram) pawakanga uchinge uchinge uchinge uchinge uchinge uchinge uchida kudya, iwe zvino unogona kuchengetedza mapuroteni aya achiita nguva dzose uchicheka mafuta akawanda uye makhahydrates, kunyanya akawedzerwa shuga uye masukese uye mishonga yemafuta yakachena, iyo yose ichiri kuchengeta kupiwa kweavo antioxidants muzvibereko, mishonga, uye zviyo zvose.
Urongwa hwakadaro hwekudya hunogona kuratidzika seiyi kune macronutrients (mapuroteni, mafuta, makhahydrates):
Bulking phase
- Purotini: 15-20%
- Mafuta: 20-30%
- Carbohydrate: 50-60%
Kucheka chikamu
- Purotini: 20-25%
- Fat 15-20%
- Carbohydrate 55-60%
Muchikamu chimwe nechimwe, iwe haufaniri kudarika 1 gramu paundi yemuviri weupurotheni (2.2 gramu / kilogram). Zvimwe zvishoma zvingave zvisingakuvadzi munhu ane hutano asi mikana, yakabva pasayenzi yemapuroteni inoda vatambi, hazvizobatsiri kana-chete inodhura iwe muzvinhu zvinodhura zvinowedzera kana zvokudya. Chero chipi nechipi chezvirwere zvepinhi uye iwe unoda kuva wakangwarira pamusoro pekuwedzera kweprotini kudya. Bvunza chiremba wako kuti akupe mazano kana izvi zvichishanda.
Ndinosimbisa mapurotini kudya nokuti chimiro chevamwe varume vanorema vadzidzisi ndeyekuputira muprotini nenzira yekunyunyutira uye kuwedzera uye nguva nenguva yehuse kunze kwekufungidzira kuti zvakadini zvinobatsira kana kuti yakawanda sei iyo inonyorera. Nhamba idzi dziri kumusoro ndezvepamusoro pehuwandu hwezvinogona kudiwa. IAmerican College of Sports Medicine inofungidzira zvinodikanwa kuti vadzidzisi vane simba kubva pa6 kusvika ku1,7 magamu pa kilogiramu kuwanda kwemazuva pazuva (anenge 0,8 gramu paundi pound). Kana iwe usingakwanisi kuita zvakasimba kana zvikamu zvenguva refu, uye mazuva mashomanana chete pavhiki, izvi zvinogona kunge zvakanyanyisa zvinodiwa.
Kudya Nguva Yekugadzira Zvokudya Muviri
Iye zvino zvawakanyunguduka uye ukabvarura kusvika kumazana emafuta emuviri iwe unoda kuziva nzira yakanakisisa yekudya uye kudzidzisa kuti ugare saizvozvo. Kudya kwevatambi vemauto kunotorwa zvakanyanya nemitambo yezvokudya uye vadzidzisi-kana kuti inofanira kuva-nokuti zvishoma zvikamu zvechipiri mune sprint kana mashomanana mashoma mumadzinza akareba zvinogona kureva musiyano pakati pendarama yegoridhe uye "thank you for kuuya ". Kunyangwe mumitambo yemitambo, zvinongonakidza kuziva kuti uri kuwedzera kubasa kwako nekudya munzira inonyanya kushanda nesimba rako. Kudya nguva nekugadziriswa mberi uye shure kwekudzidzira muviri chikamu chinokosha cheizvi.
Zvokudya Zvokugadzirira
Vadzidzisi vekurema havawanzoshandisi simba rakawanda iro mutambi wemutsungirira anoita mukurovedza, naizvozvo munhu haafaniri kunge akaziva zvakajeka kudya kwekhabhohydrate inoda kupisa simba rakadaro. Semuenzaniso, rinorema-training marathoner kana triathlete zvingada 7-10 magamu e-carbohydrate pa kilogiramu muviri wezuva nezuva (3-5 gramu / pound / bw / day). Tora kubva kwandiri kuti iyi yakawanda yemakhahydrates - zvinopfuura 32 zvingwa zvechingwa zvakaenzana ne 150 pounds (70 kilo) mutambi zvishoma.
Kunyange zvakadaro, heano mamwe maitiro ekudyira usati waita zvekuvhima sezvo inowanzosimbiswa nemitambo yezvokudya uye inogadziriswa kumusviti ane simba. Yeuka, izvi ndezvokudya usati watyaira kana kukwikwidza.
- Ongorora uye uwane kushivirira kwako kwezvokudya zvakasiyana-siyana zvisati zvaitika uye panguva yekurovedza muviri. Izvi zvakakosha nekuti vazhinji vedu tinoita zvakasiyana nefiber, zvokudya zvakadai semabhandi, mukaka, michero yakasiyana siyana nezvimwe zvakadaro.
- Idya zvokudya zvakaderera mumafuta uye fiber pamwe nemamwe mapuroteni uye makhahydrates. Fiber inogona uye inofanirwa kuva chikamu chekudya kwakanaka pane zvimwe zvokudya.
- Kudya kukuru kunofanira kudyiwa maawa masere musati maita zvekuita.
- Zvokudya zviduku zvinogona kutorwa maawa maviri musati maitiro.
- Mukati yeawa yebasa, zvinodhaka zvakadai semidziyo yemitambo uye gel, kana mapuroteni anozununguka kana zvikafu zvisina kuomeswa zvingave zvakanaka.
- Chikamu chiduku chevanhu vanotora dhicose dorocose ropa rega rega kana vakadya kudya yakakura yemakinhydrate, saka izvi zvingave zvisina kukodzera kune vamwe vanhu vari pedyo nekuita basa. Nhamba yevatambi vanotambura nemamiriro ezvinhu aya, anonzi hypoglycemia, akaderera zvikuru pane imwe yaifungwa. Kuwedzera protein kusvika pakudya kunogona kudzivisa izvi.
- Mhando yemitambo inomhanya inoita sokuti inokonzera mumvura uye inounza kusagadzikana kudarika zvinomira kana kutsigira mitambo sekudzidzira kuyerwa, kushambira kana bhasikoro; saka utano husati hwavapo hunogona kuva hukuru kana iwe usisiri mumhanyi. (Ndakanga ndisingadi kuva nechiropa chepate chinonzi pate chinotevera chika fried uye mupunga, kunyange zvakadaro.)
- Idya zvakapoteredza 10-20 gramu eprotini yakanaka mukati memaminitsi makumi matatu nemakumi matanhatu emusangano wezviremba. Kutsvakurudza kwakaratidza kuti kunwa kwema 6-12 magamu emamino acids anokosha, ayo akaenzana ne10-20 gramu eproteinini yakakwana, inosimudzira kuwedzera mishonga yeproteine kupora uye kuvakazve mushure mokunge wakadzidzira. Rimwe gramu pa kilogiramu inorema (inenge 0.5 gramu / pound) yemakrohydrates yatorwa neprotein inogona kubatsira iyi kubhabhatidza anabolic. Vamwe vadzidzisi vanoshevedza iyi ipuroteni 'shooter'.
Pano pane zvimwe zvekudya uye zvinokonzera zvinopa 10 gramu emuprotini uye 50 magamu ehydrohydrate.
- Mafuta anochera-mafuta, 17 FL. ounces (500 ml)
- 1 kapu yemichero saladi nemashizha manomwe kana 200 gm flavored yogurt
- Girazi guru remukaka wakaoma uye mapundu maviri echingwa nouchi kana jamu (kwete borosi)
- Zvimwe mapuroteni mabhodhoro uye mapuroteni anozunguza uye mapurders-chengetedza mavara ehuwandu hwehuwandu nehuwandu.
Kutsigira Mukati Kwezviremba Session
Kunze kwekuti iwe ukaita zvirongwa zvakanyanyisa kwenguva yakareba kupfuura awa, zvinosanganisira zvakanyanya cardio kana simba-kutsungirira mapurogiramu esirivha, kana kudya zvakashata mumaawa anotungamirira kusvika muchikamu, zvimwe iwe haudi chimwe chinhu kunze kwemvura kuti uwane iwe zvakanaka shape. Uye chimiro chakanaka chinoreva kusabvumira ropa rako uye mushuga glucose zvakaderera zvakanyanya pane imwe nzvimbo cortisol nemamwe mahomoni ari kutarisa kuputsa mutsipa wako.
Ndicho chikonzero chakanaka asi icho chakakosha kufunga. Iwe haudi mari inodhura uye zvichida isina maturo kuti ikudzivirire kubva kune catabolic cortisol surges, zvose zvaunoda iine gluidhydrate kubva mune zvemitambo, gel kana bar.
Zvokudya Zvokupedzisira-Kuzvipira
Iwe unodya sei kuti udzoke kubva pakurovedza muviri ndeimwe yemitemo inonyanya kukosha mukurovedza muviri. Kana iwe usingakwanise kupfuudza zvakakwana mushure mega rega, glucose yako (glycogen) inochengetedza musumbu inogona kuvharwa inotungamirira kuneta, kushanda zvakanaka, uye kunyange zvirwere zvekudzivirira zvirwere uye utachiona. Glucose ndiye mutambi uye mutambo mukuru wemafuta. Iwe unotora kubva kubva ku-carbohydrate foods uye zvinwiwa. Zvichida, kusakwanira refueling mushure mekunge musangano wako usingashandisi basa iroro rakaoma musumbu nekupa iyo mitsipa kukurudzira vanabolic yekugadzirisa nekuvaka.
Vadzidzisi vehuremu havashandisi mafuta akawanda egorosi sezvinonyanya kukwirira kana kuti nguva yakakwirira yemitambo yeaerobic yakadai seyendo uye kutsungirira inomhanya uye mabhasikoro, asi kunyange zvakadaro, inobhadhara kuchengetedza zvigadzirwa zveglycogen zvakanyanyisa kana iwe uchida kuva paunokwanisa pakudzidzisa. Iwe uchacherechedza glucose kuderedza zvimwe mushure mekutsungirira kwemasisita uye zvirongwa zvehupiritsiyano umo kunodzokorora zvakanyanya, zvichida kukundikana, kunogadzirirwa panzvimbo yekuti-rep-simba simba inogadzirisa apo zvakananga ATP (adenosine triphosphate) inogona kunge iri mafuta makuru. Nhamba shoma yekudzokorora nezviremba zvakakomba zvinoshandiswa kukudziridza simba, asi kuyerwa kwechiedza uye kudzokorora zvakanyanya kunoshandiswa kuvaka hutundu hwemasumbu uye kushushikana kwemasisita. Iyo yekupedzisira inogona kushandisa simba rakawanda.
Heino nzira yekuwanazve shure kwekushanda kwako.
- Tanga kugadzirisa chikafu mukati memaminitsi makumi matatu ekupedzisa musangano wezviremba.
- Idya mapuroteni nokukurumidza sezvinobvira: 10-20 gramu yeprotini yakanaka, yakafanana neyakakurudzirwa yekutanga kushanda.
- Idya carbohydrate nokukurumidza sezvinobvira: gramu imwe pa kilogiramu huremu hutengo (0.5 gramu paundi pound muviri) inokosha kutanga. Idya kabhaidhyti zvichienderana nekukwirira uye nguva yenguva yekuvhima, kusanganisira kana iwe wakaita chero maitiro aerobic muchikamu.
Kuwana Carbs Zvakarurama
Shandisa marubhaidhyrate akawanda kumusoro kana pasi apo iwe uchitarisa uremu hwako uye simba rako apo iwe uchidzidzira kana kukwikwidza. Shandura kudya kwekakodhydrate maererano nehuwandu kana kuti iwe unoshanda zvakadini. Purogiramu yeawa imwe yezvireji zvese zvakasanganiswa uye cardio inonyoresa kusvika kune yakakwirira inogona kudikanwa magiramu mashanu emakrohydrates ne kilogiramu kuwanda kwemazuva nezuva (2.5 gramu / pound).
Hezvino kuongororwa kwemakinhydrate zvinoda kuve nekudzidziswa kwekureruka. Simba rekurovedza muviri pane nguva rinowedzera zvakawanda zvinodiwa. Kana chiito chekuedza, sarudza nhamba dzakaderera; rinongoshanda kune mazuva ekurovedza muviri; Sarudza mazinga akakwirira kana iwe uchisanganisa zvakasimba cardio zvidzidzo nezviremba. Inofunga chete.
- Basa rinowanzoitika - 3-4 gramu / kilogram / bodyweight / zuva (kugovera ne 2.2 pamapundi)
- 30-60 maminitsi anobatsira / zuva - 4-6 gm / kg / bw / zuva
- 60-90 Maminitsi anoitwa / zuva - 5-7 gm / kg / bw / zuva
- 120 maminitsi kana kupfuura / zuva - 6-9 gm / kg / bw / zuva
Kana iwe uchiita zvinopfuura imwechete sangano zuva rega rega, chikafu chekupedza muviri chinofanirwa kuenderera mberi kweawa imwechete kusvikira kudya nguva dzose kuchidzoka. Izvi zvakakosha kukukwidziridza kwechikamu chekupedzisira. Vashomanana vadzidzisi vanozvigadzirisa vanosarudza kuita zvidzidzo zviviri zvemasikati pazuva, asi vamwe vanoita purogiramu yekare ye cardio uye purogiramu yakatevera yezviyereso kana zvimwewo.
Kana iwe wakanyatsotarisa pamusoro peizvi uye uchida kutora nzira yakarurama, zvakakosha kutenga chimwe chezvinhu zviduku zvekoriyori mabhuku kana kutumbuka kune webhusaiti kuti uone kuti mapuroteni kana gedhihydrate ari kupi mune zvokudya.
Kuwana Puroteni Yakarurama
Iwe zvirokwazvo haufaniri kudya zvakakwana zveproteinheni mune chero ipi zvayo yekuvaka musuru uye kutsigira uremu hwekudzidzira muviri kana basa rekuvaka muviri. Edza kuti usapfuure 1 gramu paundi yemuviri weuprotini zuva rega rega. Izvozvo zvinogona kuva zvishoma kudarika zvaunoda asi iwe haudi zvinopfuura izvozvo.
Kuwana Balance Zvakarurama
Iwe unofanirwa kudya kudya kwakakwana nemakinhydrate kuti urambe uchiita mabasa ako. Kazhinji kamu-carbohydrate uye muviri wako uchaputsa musumbu wako nokuda kweglucose uye kuchinja zvose izvo zvakaoma-zvakawanikwa. Usatenda mazano anotaura kuti makhahydrates ane mafuta. Zvose zvakakora. Usadya zvinhu zvose. Kunyange zvakadaro, iwe unogona kuchinja kudya kwako kwemaginhaidhini kuitira kuti urege kuburikidza nekudzivirira kunatswa kwakagadziriswa, shuga, sweets uye zvimwe zvakagadziriswa kana kuti zvakagadzirwa nema carbohydrates apo iwe usingashandisi zvakasimba.
Iyo Yakashata Inofanirwa Kuziva
Usanetseka zvakanyanya pamusoro pezvinhu zvakanakisisa zvekuverenga zviyero kana iwe usingadi. Tsanangudzo iripo kune avo vanogona kushandisa izvi zvakarurama, asi vanhu vazhinji havaiti. Chiitiko uye kusvika pakuziva kuti muviri wako unoshanda sei zvichikosha zvikuru, pamwe nekuedza uye kukanganisa mukati memashoko anopiwa pano. Tarisa pfungwa idzi huru.
- Idya mapuroteni nemahydrohydrate anenge maminitsi makumi matatu isati yasangana.
- Pamisangano inoenderera mberi kwenguva yakareba kupfuura awa inononoka kusvika kune yakakwirira , uye inosanganisira cardio, tora zvinwiwa zvemitambo munguva yechirongwa.
- Idya mapuroteni nemahydrohydrate nokukurumidza kana mukati memaminitsi makumi matatu ekuguma kwechikamu.
- Usashandise mapuroteni kuwedzera zvakanyanya. Iwe unogona kuwana chidimbu chinodiwa cheprotini yakanaka kubva kune nyama yakashata, hove, soyiti, mukaka wakaoma uye dzimwe nyama tsvuku.
- Vamwe vadzidzisi vane uremu vanoita zviri nani nemabiko maduku masere pazuva asi pane zvokudya zvitatu zvakakura. Usafunganya pamusoro peizvi; hazvina kukodzera munhu wose. Zvisinei, nguva dzose idya kudya mangwanani.
- Idya kudya kwakanaka kune mafuta akazara uye cholesterol uye yakakwirira muzvibereko, miriwo, maharage, mbeu dzose uye mafuta monounsaturated uye polyunsaturated mumafuta, mbeu, uye mafuta.
- Inwa mvura yakawandisa yekudzorera mvura yakarashika. Zvokudya zvakadai seti nekofi zvinobatsira pane izvi. Izvozvo zvinokonzerwa nehutachiona hwezvinwiwa izvi zvakanyanyisa.
Zvigadzirwa muMuviri weDzimba
Zvokudya zvinowedzera zvinodhura mabhizimusi. Vamwe vanoshanda, vamwe havakwanisi, zvimwe zvinokanganisa kushanda zvisina kunaka, zvimwe zvinokuvadza uye zvimwe zvisiri pamutemo uye zvichaita kuti iwe urambidzwe mumitambo yenyika yose. Ichokwadi, vazhinji vari kuparadza mari uye con.
Zviratidzo zvepurotini zvinowedzera, kunyanya whey-based supplements, ine nzvimbo munzvimbo yekuwedzera yevashandi vanoomesa vadzidzisi, ndeyekuti havasi kushandiswa nenzira yakarurama uye ruzivo nevakawanda, uye zvigadziriswa zvinogadziriswa zvinogona kuwanikwa. Zvimwe pane izvozvo gare gare.
Kubudirira uye kushandiswa kwemutemo kunowedzera mukurevedza kudzidzisa ndechidzidzo chakazara, chandichakurukura munyaya dzezvinyorwa pa About About Weight Training.
Kugadzirisa Kudya Zvokudya Muviri
Kururamisa kwakakwana kwekuita muviri kunogona kunge kwakaoma uye ndicho chikonzero chiito chekurovedza muviri uye zvemitambo vanodya mishonga vanokosha zvikuru kumapoka emitambo mazuva ano. Kunyange zvazvo isu vashandi vanofarira uye vhiki rehondo varwi havafaniri kunyanya kunetseka pamusoro pekuparadzana kwechipiri muhutambo kana inch bicep mumakwikwi ekugadzira muviri sezvinoitwa, tinogona kudya zvakanaka nekuda kwemitambo yedu uye basa. Inobatsira pasina mubvunzo.
Ita mazano aya kuti aite, ona kana akashanda iwe uye undiudze kana une mibvunzo kana mazano.
> Sources:
> American College of Sports Medicine; American Dietetic Association; Dietitians yeKanada. Joint Position Statement: chikafu uye mitambo inoshanda. American College of Sports Mishonga, American Dietetic Association, uye Dietitians yeKanada. Med Sci Sports Exerc . 2000 Dec; 32 (12): 2130-45.
> Lambert CP, Frank LL, Evans WJ. Macronutrient kufunga nezvemutambo wekuvaka muviri. Mitambo Yemutambo . 2004; 34 (5): 317-27.
> Burke L, Tipton K et al. Zvokudya zvinovaka muviri zvakanakisisa pakuwana pashure pokudzidzira uye kukwikwidzana. Nyaya Inokosha, Dhipatimendi reMitambo Zvokudya, Australian Institute Sport, 2006.