Vatambi uye miviri yavo vari pasi pekumanikidzirwa zvakanyanya kuti vawane mazinga akaderera emafuta emuviri uye akakwirira mazinga emuviri. Zvinoda zvemutambo wavo zvinotungamirira vazhinji vakwikwidzana kushandisa nzira dzakachengeteka kuti vabudirire chinangwa ichi. Kunyanyisa kurori, kurwisa muviri, kuwedzera muviri, kushandiswa zvisina kukodzera kwevanabolic steroid uye diuretics vanojairika pakati pevatambi vanokwikwidzana.
Nzira Dzakachengeteka
Kutsvakurudza kwakaratidza nzira dzisina kugadziriswa dzokugadzirisa makwikwi kuve nemigumisiro yakaipa yehutano kune vatambi uye mizimba . Izvi zvinogona kusanganisira kusagadzikana kwemagetsi, zvinetso zvemoyo, kuderedza masimba emapfupa, kusagadzikana kwehomoni uye kuwedzera kwepfungwa dzepfungwa. Hazvisi zvisingazivikanwi kuti vatambi vatambure nekuzvidya mwoyo, kutsamwa, mafungiro evanhu uye kushungurudzika mupfungwa. Zvidzidzo zvakare zvinoratidza kuderedzwa simba muscular uye kutamba kwemitambo nokuti zvinangwa zvenyama zvinonyanya kukosha pane utano uye hutano.
Maererano nekudzidza kwakabudiswa mu Journal of Strength uye Conditioning Research, chakanyanya caloric chigadziro chinokanganisa vanabolic nzira. Basa reAnabolic rinowirirana zvakananga nekukwanisa kwemuviri kuvaka mishonga yemasumbu. Zvakaratidzawo kukosha kwekushandisa zvirongwa zvekudya zvekudya kuitira kuti musikana urege kuparara panguva yekukwikwidzana.
Kutsvakurudza
Imwe nhau yakabudiswa mu Journal of the International Society of Sports Nutrition yakarongedza kupindira kwakagadziriswa uye kugadzirisa mamiriro ezvinhu kune mumwe musikana anovaka muviri. Chinangwa chekudzidza kwaiva kuratidza nzira ine hutano yekuwana chimiro chemiviri yakagadzirira. Mutambi wacho akakwanisa kuwedzera mukukura kwemasisita , simba uye kuvandudza hutano hwemuviri pasina kushandisa kusachengeteka kana kukanganisa nzira dzokugadzirisa makwikwi.
Uyu muverengi wechidzidzo aiva murume ane makore 21 ane utano hwakagadzirira kugadzirira musangano wake wokutanga wekuvaka muviri pasi peU UK Bodybuilding uye Fitness Federation (UKBFF). Mutambi wacho akawana makore maviri ekudzidzira muviri asi pasina chirongwa chekudya zvakagadziriswa kunze kwemasvositi emushumo nemagazini ekufananidzira. Zvokudya zvake zvaiva nezvokudya zvina uye zviviri zvinopisa zvakanyanya muprotheni, makhabhohydrate uye zvakaderera mumafuta vasati vapindira. Akabatanidzawo cheatta imwe neimwe mavhiki maviri achidya pizza yakawanda uye kushumira ice cream. Chiito chake chekuita basa chaive chemazuva anenge manomwe ekudzidzira kuyerwa. Chikamu chega chega chinotarisa kumapoka evanhu vemasumbu uye kuverenga maawa mapfumbamwe pavhiki.
Chinangwa
Nhaurirano yekudzidza yekuvandudza vatambi vemitambo yavo yave ichienderera mberi. Masoja evanhukadzi vemarudzi ose, majockeys anyanzvi, uye mabhokisi anodawo kushandiswa nguva dzose kwehutano hwemuviri kuti hukwikwidzane pahutano hwakanaka. Iyi mitsara yakakurudzira chido chekudya kwakakwana uye maitiro ekugadzirisa makwikwi emakwikwi.
Asati atora chikamu munyaya yakataurwa pamusoro apa, mutambi wemakore 21 akashandisa kudya kwezvokudya zvinogadzirisa kushanda kwekudya nguva . Akashandisa zvikafu zvekuvaka muviri: oatmeal, mazai akakuvara, whey protein, chicken chifu, broccoli nemucheka mutsvuku. Akakonzera 2128 makorikori pazuva akaputsika pasi mu 257g protein, 212g makhydidhi, uye 28g emafuta.
Chinangwa chekupindira kwaiva kubudirira pakuonekwa kwakanaka, kunatsiridza mafuta okusvibiswa (kupisa) , kuchengetedza musimba nesimba, nekuchengetedza maonero akanaka kune mutambi wacho. Muiti wekutengesa muviri akabatanidzwa mukudzidza sechikamu chekugadzirira kwake mumakwikwi uye kwevhiki 14. Akafanirwa kuongorora kuongororwa kwechiremba uye zvinyorwa zvakajeka zvakachengetwa panguva yekupindira. Mienzaniso yakatorwa nokuda kwehutano hwemuviri, muviri wehuwandu huwandu (BMI), mazana emuviri wemafuta, kukwirira kweiyo oxygen uye chiyero chekushandiswa kwemafuta asati asvika uye kupedzisa nguva yekuedzwa.
Zvokudya zviri nani Mazano
Munguva yekudzidza, vheti yemitambo yezvokudya yakaiswa pamwe pamwe chirongwa chekudya chakagadzirwa chine menyu maviri kuti kuwedzere kurasikirwa kwemafuta nekuchengetedza maonda akaonda. Mamwe mapepa chaiwo akanga akaparadzaniswa pakati pemamiriro ezvinhu uye mazuva ekuzorora. Mutambi wacho ainyatsoongororwa uye mamiriro ekugadzirisa akaitwa mukati mevhiki 14 maererano nehutano hwehuviri hunochinja.
Chirongwa chekudya kwakagamuchirwa zvakanaka nemutambi wacho. Zvinyorwa zvemakinehydrate zvaive zvakaderera kusvika pakati peglycemic index (GI) inotakurwa kuti ikurudzire satiety apo ichikurudzira mafuta ekupisa (kutsva). Uyewo yaidyiwa yaiva yakakwirira yeGI carbs yekudzorera musuru glycogen uye kuwedzera kufara kwekudya. Utachiona hwehutano hwakafanana nemazai nehuku hwakashandiswawo mukati mezuva rose kukurudzira mazai asina mafuta (musumbu). Dzidzo dzinoratidza kudya mapuroteni zuva rose inokurudzira musero proteinini (MPS) kana kukura. Kunwa mvura yakawanda yakakurudzirwa uye kudya kwepakutanga kwemvura.
Zvigadzirwa zvaive zvishoma kune whey protein uye high protein (casein) kabhaidhydri snack. Zvisikwa monohydrate zvakare zvakatakurwa pa 20g zuva nezuva kwemazuva mashanu ekutanga uye yakaramba iri pa5g zuva rimwe nerimwe kwemazuva makumi mapfumbamwe nematatu.
Zvirongwa zvekudya zvinopindira zvine zvakawanda zvakasiyana uye makoriyumu kune mutambi. Zvakakosha zvikafu zvaive zvakaenzana pakuwana chikwata-zvakagadzirwa zvizere. Zvirongwa zvekudya zvinotevera zvakabudiswa mu Journal of the International Society of Sports Nutrition zvakateverwa zvakananga kune rimwe zuva rokudzidzira kana zororo:
Kudzidzisa Zuva Rokudya:
- Chikafu 1: venison burger (150g), mazai (150g), sipinashi (50g)
- Zvokudya 2: whey protein powder (60g), creatine (5g), Brazil nuts (20g)
- Zvokudya 3: mackerel (150g), risi tsvuku (100g), mashizha ehudhi (50g), avocado (50g), apple cider vhiniga (12g)
- Chikafu chechina: chifuva chechikamu (155g), chichena cheBashmati rizi (100g yakaoma), mushroom (100g), kokonati mafuta (12g)
- Snack: full-fat cottage cheese (225g)
Zuva Rokuzorora Zvokudya:
- Zvokudya 1: mazai akavhara (150g), oats (150g), whey protein powder (50g)
- Chikafu 2: tuna (60g), asparagus (5g), makungu ma macadamia (20g)
- Chikafu 3: chifu chekuku (150g), mbatata (100g), maamondi (50g)
- Chikafu 4: salmon fillet (155g), white Basmati rice (100g yakaoma) , broccoli (100g)
- Snack: high protein chocolate yakasanganiswa mousse, kokonati mafuta (225g)
Yese yezuva nezuva caloric kudya: 2413 k / cal
Kuvandudzwa Kwokushanda
Nyanzvi dzezvemitambo dzakagadzirisa chimiro chekushanda kwemaitiro kune mutambi wacho kwemavhiki gumi nemana anokonzera kukwikwidzana. Purogiramu Yake yaisanganisira zvidzidzo zvina zvemahombekedzo ekutarisira maitiro makuru emasumbu maviri kaviri vhiki. Akapedzawo kukwirira kwekuvhara kwemazuva ekudzidzira (HIIT) uye kuderera-kushanda muviri munguva yekutsanya iyo yaiva mutambi wacho.
Zvikuru Zvibereko
Mutambi wacho akacheka uremu maererano nehuchapupu-based bodybuilding zvirongwa zve .5 kusvika ku1% muvhiki. Kuwandisa kwekuremerwa kwekuresa kwemavhiki gumi nemasere kupindira kwaiva 11.7 kg kana anenge 25 lbs. Muviri wake wakakosha muzana wakaderedzwa ne6,8 muzana yaisanganisira mafuta uye mafuta asina mafuta (FFM). Kurasikirwa nevamwe FFM kunowanzoonekwa kune vatambi vose mune zvakaipa zvisina simba.
Zvimwe zvikamu zvaisanganisira kuwedzera kwepfungwa yemwoyo uye kuwedzera VO2 (kuwanda kwe oksijeni mutambi anogona kushandisa). Mafuta ekuzora mafuta (kupisa) chiyero akaratidzwawo kuti awedzere. Zvimwe zvakawanikwa zvakaratidza simba uye simba hazvina kutambura kubva kuderedza mafuta uye mafuta asina mafuta. Mutambi wacho haana kunyora nzara huru kana nenyota nyaya panguva yekupindira. Ongororo dzakapfuura dzinoratidzira kudya kunogadzirisa kunowanzogadzirirwa kudya uye kubheta. Mutevedzeri akaratidza kuti haana chimwe chezvinhu izvi zvinokurudzira.
Pasi pose, kupindira kwekudya uye kugadzirisa muviri kwakakosha kune mutambi wacho. Izvo zvinobudirira zvinopesana nenhema yakakurumbira yekuvaka muviri kumakwikwi ekugadzirira. Nyaya yemhosva yacho inoratidza kuti haisi kudii kudya, kubvisa mapoka emakwikwi anokosha, kushandiswa kwemvura kana kushandisa mashomanana akawanda ekuwedzera kuti awane chimiro-chigadzirira muviri. Pakupedzisira, mutambi wacho akaisa 7 kubva kune 19 vakwikwidzana vaifungidzirwa zvakanaka pakugadziriswa kwekwikwidzikwi yemuviri wekutanga.
> Sources:
> International Journal of Sports Nutrition uye Kuyevedza Metabolism, An Alternative Dietary Strategy kuti Iwedzere Kurema Kunyange Kuvandudza Maitiro, Kurapa Muviri Wenyama, uye Kusingadi Kuchinja: Nyaya Yechidzidzo cheMudzidzisi Jockey, George Wilson et al., 2012
> Journal of the International Society of Sports Kudya, Kudya uye kugadzirisa kupindira kwekuvaka muviri kumakwikwi kukwikwidza: nyaya yekuongorora, Scott Lloyd Robinson et al., 2015
> Journal of Strength & Conditioning Research, Abstract, Anabolic uye Catabolic Hormones uye Nesimba Kuenzanisa kweMurume Muviri Wezvokudya Panguva Yokugadzirira Muchirano, Mäestu, Jarek et al., 2010