A seti yemitambo zvokudya yokuwana dzakaonda tsandanyama. Chii mitambo zvokudya nokuda kwetsandanyama yakatarwa zviri nani?

Nokuti kuvakwa muviri mitambo kunokosha zvikuru kunovaka muviri, nekuti tsandanyama dzinovakwa yakafanira kupinda muviri zvinhu. Uye kana uine chinangwa nokukurumidza kuwana kwetsandanyama, ipapo zvose kukosha kusarudza zvakarurama akagadzirwa mitambo zvokudya nokuda yokuwana dzakaonda tsandanyama.

Pane panozogadzirika wakaiswa mitambo zvokudya nokuda kutaridza kwetsandanyama, izvo zvinofanira kuziva mumwe mutambi:

• BCAA;
• multivitamins;
• Omega-3;
• Glutamine.

zvinhu izvi kwete chete kubatsira kuumba tsandanyama, asi batsirai kunopindirana utano.

Nokuti kwetsandanyama muchiuto hazvikwani kwakajairika zvigadzirwa, chero nyaya vachava kutsvaka rubatsiro mitambo zvokuwedzera. Uyezve, unofanira kurovedza zvakaoma, uye zvinokoshawo kuti tirambe pachisara kuti macalorie. muviri All kutora kunzwisisa yemitambo zvokudya yokuwana dzakaonda tsandanyama, chine munhu zvishomanana zvokuwedzera.

whey mapuroteni

Uyu ndiwo mumwe mukuru zvinoriumba, inova chikamu zvemitambo kudya yokuwana dzakaonda tsandanyama. chirungiso ichi ane kunzwisisa sezvamunoita, izvo zvinogona akasiyana chaizvo, asi vazhinji chinokosha uye amino acids mariri. Mapuroteni - chinokosha icho zvirimo chero zvemitambo zvokudya yokuwana dzakaonda tsandanyama.

Gainer

Kana chete havagoni kuwana nhamba inodiwa macalorie, ipapo kubatsira gainer, izvo zvinokosha zvinoriumba kuti zvinofanira ubatanidzwe yakatarwa yemitambo zvokudya nokuda kutaridza kwetsandanyama, nekuti yakawanda mapuroteni - kiyi tsandanyama kukura. Asi pakusarudza gainer vanofanira kubhadhara ngwariro chaiyo murwiyo. Zvakakosha kuti tive nechokwadi kuti makabhohaidhiretsi mairi zvakanga zvakawanda, achisarudza mapuroteni.

BCAA

Zviri kunzwisisa zvitatu amino acids: leucine, isoleucine uye valine. Ivo zvikuru muviri, asi haina synthesize dzavo. BCAA kunomutsa kugadzirwa jekiseni, iyo inobatsira chekugutsa tsandanyama. Kunze izvi amino acids matatu tunodzivisa mapuroteni cleavage uye kudzikisirana kuti tsandanyama.

pre-Workout zvivako

Kazhinji runako kunetesa Workout muviri simba asingarambi. Kurarama nayo uye wedzera simba uye simba panguva yechiitwa kuchabatsira kushandiswa simulators, iro rinoumbwa zvine caffeine kana geranamin. Kana uchida mamwe simba, zvinokuchengetedzai kuwedzera muunganidzwa yako mitambo zvokudya nokuda kutaridza pre-Workout tsandanyama zvivako.

creatine

It anowedzera simba uye kunomutsa ikure zvakawanda. Pari, musika anopa akawandisa mhando creatine, asi rakajairika ndiye monohydrate.

Omega-3

chikamu ichi zvirimowo nehove mafuta, asi kunyange dzimwe nguva haana mutambi zvakakwana, uye naizvozvo zvakafanira kushandisa zvinowedzera. The yakanakisisa sarudzo - ndiwo mafuta hove. Omega-3 kunonatsiridza kuparadzirwa, izvo zvinoita kuti ukurumidze chokuendesa zvinokosha zvinhu kuti tsandanyama. Asi ichi ndicho kwayo richibatsira haadi kugumira ipapo, sezvo ukurumidze muviri, izvo zvinotibatsira kubvisa mafuta, uye runobatsira kumwoyo.

multivitamins

Havana chinenge hapana zvazvinoita tsandanyama kukura, asi, pasinei ichi, hapana kudukupiswa. Kudzingirira kutaridza uremu, vachitora zvokuwedzera siyana, nomutambi anotanga kukanganwa nezvedzimwe mavhitaminzi anokosha, pasina iro mhirizhonga kunoitika mumuviri. Kunyange kana muchidya michero uye miriwo yakawanda, vamwe mavhitaminzi vanogona kusuwa.

glutamine

Izvi amino asidhi inowanikwa tsandanyama dzakawanda. Kunyange zvazvo muviri uye pacharo aigona kubudisa nayo, chimwezve unyanzvi haina kukuvara. Glutamine kunobatsira kuti ndipore saka zvakanakisisa kuritora pashure vanga vaneta uye usiku. Glutamine inofanira kusanganisirwa mumitambo yenyu muviri, rinongova zvakakodzera kuti kukurumidza kupinda muchiuto kuti kwetsandanyama.

zvikanganiso

1. Breakfast ine chete mapuroteni. Chokwadi kuti mangwanani kudya mufumi makabhohaidhiretsi kururama - zviri zvechokwadi, chero isu hope, shuga ropa rovira uye vose makabhohaidhiretsi ukaparadza pashure uchimuka, vanoenda mudumbu. Munhu wose ane chinangwa wokuwana kwetsandanyama, zvinofanira kuva zvakasimba kwemasikati. Chokutanga, achangopera akapepuka, zvakanakisisa kunwa puroteni kuzununguka, asi kwete nyore, asi zvikuru hydrolyzed whey mapuroteni zindoga. Izvi zvinokosha nokuti zvatinosiita serum achava nyura kwenguva refu, uye kuti maminitsi 15. Panguva ino unogona kuita zvimwe pachake zvinhu, zvakadai kugeza. Shure kwenguva ino, havi zvichava, nekuti puroteni ndiyo nguva nezvairehwa, mhanyisa muviri nechekare, uye muviri uchatanga kukumbira mugove mutsva zvokudya. Akati apinda mukicheni, unogona kubika scrambled mazai, oatmeal, cheese, koteji chizi. Kana muchida, munogona kudya ndiro akasiyana siyana. Mangwanani Kudya zvakakosha kuva zvose mapuroteni uye makabhohaidhiretsi, saka vanofanira kuva vakaenzana. Chinhu chikuru - kudya mukaguta. Sezvo zvokunwa inokurudzirwa kunwa mukombe girini tii. Uye, chokwadi, haigoni kukanganwa pamusoro mavhitaminzi uye mafuta kodhi chiropa!
2. A dzakawanda makabhohaidhiretsi pakarepo pashure muviri. Kazhinji Unogona kunzwa zano pamusoro zvaunofanira pashure nokudzidziswa hazvo kudya nyore digestible makabhohaidhiretsi, asi zvakaipa. Saka, chete havi vachaenda inotevera 2:00, tisingaregi kudya zvokudya kuti zvechokwadi zvinokosha tsandanyama kukura. Fast makabhohaidhiretsi vakanaka chete kana chinangwa chacho kuwedzera simba uye kutsungirira, pane imwe yakatarwa uremu. Uye kana iwe kuvimbisa kuti pakupedzisira, ipapo sarudzo yako ndiyo kugara puroteni.
3. Kurambirwa mapuroteni rinodederesa. Vamwe haana kuiswawo pakati Kit kuti mitambo zvokudya nokuda tsandanyama mapuroteni yakatarwa, dzisina Gainer, muchitenda kuti chete mubatanidzwa makabhohaidhiretsi uye mapuroteni kubereka zvinozoita, uye puroteni hauna. It anoshandisa mumwe mutemo nyore chaizvo nokuti tsandanyama kukura mapuroteni inokosha, saka chokutanga ndechokuti pfungwa dzako kufunga pamusoro payo. Vanhu vanobata dzose panguva yokurovedza muviri, uye muitiro uremu, Zvinokurudzirwa sokwavanopedza mapuroteni mune mwero 2-3 magiramu por kilogram kurema muviri. Uyewo, zvinokosha kuti kuedza uremu nguva dzose, uye nesimba kudya vaviri vhiki, kuedza awane migumisiro yakanakisisa, uye ipapo kupa muviri wako zororo kubva nguva dzose kusvika macalorie. Nokuti akatara kwemapurotini nevazhinji kubva kwakajairika zvigadzirwa haina kukwana, saka pasina rubatsiro mapuroteni rinodederesa kwese. Kupfuura zvose chi- uye post-Workout drink whey mapuroteni uye kunonoka mapuroteni pamberi mubhedha. Chii mitambo zvokudya nokuda kutaridza kwetsandanyama kuita pasina mapuroteni kokteyde? Kwete
4. Underestimating ari BCAA uye glutamine. BCAA - chinhu chisinganzwisisiki matatu amino acids kuti zvinokosha: isoleucine, leucine uye valine. Vari vanoonekwa rinenge chinokosha Dzokuvaka tsandanyama. Kukosha kutora amino acids izvi iri chokwadi kuti muviri havagoni synthesize ravo, saka kuti vauye chete nezvokudya achiri. BCAA anosunungurwa kunze Kamudzira chimiro, naiyewo upfu, iyo hwezvekukurukurirana mabiko sechipiriso upfu, shata uye odorless, chinogona kuwedzerwa mune shaker, uye zvokudya. Izvi amino acids vari varumbidzwa kunwa munguva kurovedza pechidzidzo, kureva kushandiswa paradzanisa ka3: kare, panguva uye pashure.
5. Asi vamwe amino acids kubva BCAA zvinokwana kushingaira tsandanyama kukura. Muviri unoda zvakawanda amino acids pane yapfuura matatu. Pamusana kwavari, achakwanisa kuti apore uye kubudisa mahormone. Uye pano kubatsira ari amino asidhi upfu. Vari ozeyewa nokukurumidza uye kunofadza zvikuru kuti zvakabikwa mahwendefa. Kushandisa yavo yakanakisisa pakarepo pashure zvokudya.
6. Vamwe vanokanganisa tenda mvura kuti munhu wechisikigo chipingamupinyi pamusoro zvomudumbu kwendangariro. Hazvisi, uye kunze, zvakakodzerawo. Water - injini ine anabolic pezvakaitwa mumuviri kuti inosimudzira kukura netsandanyama.

Sports zvokudya nokuda kutaridza rakaonda body mass

Kuomesa - chinhu chakajairika izwi pakati muviri. Inoratidza kuti mitambo yakakodzera zvokudya yokuwana dzakaonda tsandanyama, iyo yakagadzirirwa maximize kubviswa mafuta muviri, izvo zvinoita kuti muviri zvakakodzera uye tsandanyama dzichava zvakawanda pachena. Pano, zvose zvine musoro, panguva nokuomesa munhu anotsvaka kurasikirwa zvakawandisa mvura.

Sezvo vose anoziva, muviri kunoitika simba zvikurukuru makabhohaidhiretsi. Shuga achagara pamuviri sezvo glycogen, uye kuti nyaya anogona uchapedza makabhohaidhiretsi akawanda, glycogen ndiko kutanga dzikwanise mafuta. Saka kuti muviri zvakakodzera, unofanira kushandisa ichi glycogen uye mafuta, iyo vanodzinga chikafu makabhohaidhiretsi uye muviri uchatanga kutora ndiri pakati carbohydrate. Kunyange zvazvo pakutanga pamberi kunzi zvokudya mhando iyi zvinoita basa, unogona kuva nengozi. Saka kuita zvinhu zvakafanana kuti kakawanda pane ruzivo vatambi. Haukwanisi kusarudza zvakanaka mitambo zvokudya nokuda kwetsandanyama zvose kuisa zvakanaka, nokuti munhu chaizvo.

Kakawanda, muviri kushandisa nokuomesa pamberi makwikwi. Pane 4 chigadzirwa kuti inogona kuparadzwa risingaperi zvizhinji: zai nevachena, huku zamu pasina ganda uye mafuta anodiwa steamed hove, Squid pemidengerero. Asi zvokudya, kunyange zvazvo ari uwandu vashomashoma, asi anofanira kuva muchimiro makabhohaidhiretsi, hanyanisi, magaka, makabheji, Buckwheat Porridge. Nokuti avhareji munhu achitsvaka kuderedza uremu, nokuomesa haisi yakanakisisa kuzvipedza. Muchiitiko ichi uchava zvakakwana kutevedzera zvishomanana mitemo.

Nemitemo kudya zvinovaka muviri

1. Hazvina zvakafanira kuti kupedza muviri wako ratova zvokudya. Where nani kuziva uye mudye zvakanaka uye kudzivisa zvinhu zvinokuvadza.
2. Zvakanakisisa chokukuvadza woga, saka zviri furawa zvinhu neshuga.
3. Mayonnaise, machipisi, Sausages, aizikirimu chinotsiva miriwo, howa, chizi, yogati, chizi.
4. Complete kurambwa mafuta kunogona kuva nengozi zvikuru nokuti muviri, sezvo ndakavhiringidza ari muviri, ganda, bvudzi uye zvipikiri.
5. Breakfast - anokosha kudya zuva.
6. Regai Takudzai pamberi ndarara. Kana zvikazooneka kuti une nguva kudya manonoko, zvakanakisisa kudya chinhu kubva zvibereko uye yogati.
7. Pane kazhinji chakanakisisa, asi zvikamu zviduku.

Domestic mitambo zvokudya yokuwana dzakaonda tsandanyama sezvinobvira. Unogona yokugadzirira uye mapuroteni chinozunungusa uye kuva nechivimbo sezvamunoita yavo. Zvose zvinodiwa - ndiwo blender uye zvakarurama ingredients.

1. Wokutanga mapuroteni-carbohydrate coctail chinogona kubva ibatanidzo mukaka, 1 mabhanana uye 1 spoon uchi.
2. Ungazvidyawo ngaugadzirirwe kubva 100 g chizi mukaka + + mabhanana.
3. Munogonawo - zviri mukaka, zai chena, mabhanana uye spoon shuga.

Hazvisi nzira dzose cocktaileja. Kufunga zvinhu izvi uye achiwedzera kwavari michero yakasiyana-siyana uye nzungu zvinogona kuita puroteni kuzununguka, iyo hazvizovipozve kupfuura akatengwa, uye kuwedzera, amatura wemisanganiswa anogona kuvapo chero zvinokuvadza, uye chinwiwa makandigadzirira pachako chokwadi.