Kudya ya minofu misa: kodi kudya kuti kukula kwa minofu, osati mafuta

A yaikulu ya nkhani imene inagwera posachedwapa pa mitu ya anthu kwambiri nawo olimba mu chiyembekezo kuwina ndi ang'ono, toned ndi mpumulo thupi, zambiri kusokoneza nthawi zina maganizo ndi drowns mu zotsutsana. Pakali pano, palibe zovuta:

1. Zonse zolimbitsa thupi / olimba / mtundu wina zolimbitsa thupi ndi maganizo ake pa maphunziro mphamvu.
2. kudya zakudya zopatsa nthanzi kwa m'ndandanda wa minofu misa.

Izi - waukulu ndi kuvomerezedwa mizati ya kumanga osati thupi wochepa, koma thupi ndi minofu zotanuka ndi supple. Ngati nkhani ya olimba kwambiri kapena zochepa bwino, chakudya amachititsa chisokonezo kwambiri.

Kwenikweni, kudya akonzedwa minofu - lingaliro la munthu ayenera kusintha kwa aliyense payekha. Kumene, pali kamba zikuluzikulu zomwe ndi zofunika kusunga:

1. Pafupipafupi yaing'ono feedings. Alipidwa mode chakudya atatu ayenera m'malo ndi kudya nthawi 5-6 tsiku mbali pafupifupi buku (3 nkhonya). Njira imeneyi imagwira bwino chifukwa zakudya mwamsanga anaphatikizana ndi kupita kokha kwa zosowa za anthu pa ntchito yapadera, osati kuchedwa pa matako, manja ndi pamimba.
2. Mkulu calorie zakudya. Munthu akugwira ntchito mu holo pa m'ndandanda wa minofu misa, kuthera avareji mphamvu 15% kuposa pafupifupi. Choncho, pamafunika mphamvu zambiri, zimene ziyenera yotengedwa chakudya.
3. Chifukwa cha chakudya - chakudya. Ndipo chakudya - zovuta. Mpunga, oatmeal, mbatata, pasitala, buckwheat. Monga mukuonera, zakudya kumanga minofu ndi mwapadera kwa zakudya kwa kuwonda. Koma cholinga chawo ndi yosiyana komanso.
4. Zamgululi ndi okhutira mkulu mapuloteni ayenera kupezeka pa chilichonse chakudya. Zimakhala nkhuku m'mawere nsomba, ng'ombe, nsomba, tchizi, etc. Zokonda zapatsidwa kwa mankhwala otsika-mafuta (kupatula nsomba). Nkhumba bwino amachotsedwa chakudya. chiwerengero cha chofunika mapuloteni patsiku kuchita masamu motere: 2 ga mapuloteni pa 1 makilogalamu thupi.
5. The chiŵerengero cha mafuta ndi chakudya mu zakudya zomanga thupi zakudya tsiku: 30/10/60 %% motero.
6. Pewani nyama mafuta, m'malo molimba mtedza (mtedza, walnuts, amondi, mtedza osati monga akamwe zoziziritsa kukhosi Main - .. Lowani kuchuluka kwa mafuta mu 10 peresenti kulowera.
7. Maximally wandiweyani chakudya - pambuyo maphunziro. Kudya ya minofu misa akusonyeza pamaso pa wowawa workouts, pambuyo thupi amatenga gawo la mikango mphamvu. Tengani zikhale kwa chakudya. Mphindi 40 pambuyo maphunziro - nthawi yabwino kukhazikitsidwa kwa analimbikitsa mankhwala zakudya. Pankhaniyi, pali kwambiri minofu kukula.
8. Munthu njira. Only pa luso lanu ndi polakwitsalakwitsa, inu mukhoza kubweretsa "zakudya changwiro". Aliyense chamoyo mu amachitira yachibadwa mosiyana oyamba a malonda mu chakudya. Kudya minofu asilikali, komanso zakudya zina zilizonse, sitingapeze anakopera zinachitikira winawake. Pali malamulo ambiri, amene amatsatira, koma kumanga anu zakudya ndi yofunika kwambiri.
9. Madzi. Popanda madzi, ngakhale (makamaka) ndi wothamanga kulikonse. Youma kudya minofu akulembedwa pamodzi ndi maphunziro mphamvu - kuthamanga okwanira m'thupi. Madzi m'thupi ndi nkhawa thupi osafunika, kotero muyenera kumwa malita osachepera 3 madzi tsiku.

Ngakhale ena mwa malangizo ya minofu misa.

1. Zowonjezera: mapuloteni gainer. Mfundo ngati mphamvu anamanga molondola, amene zimatheka mwa zochitika, ndi zowonjezera palibe zofunika. Ngati mukuona kuti nedobiraete pazifukwa zina, mapuloteni: nkhuku si kukwera, ndatopa tchizi, mu limodzi chakudya akhoza m'malo ndi mankhwala mapuloteni pa mapuloteni kugwedezeka. gainer kufunika kwambiri zokayikitsa. Nazi njira zitha kukhala awiri: mwina - ndi bodybuilder kwambiri kukonzekera mpikisano, kapena mphamvu zanu si anamanga.
2. Mbali ina yofunika pa kudya ya minofu misa: tamaliza maphunziro ayenera yoyamba phwando zovuta chakudya amene m'mimba pang'onopang'ono ndipo pang'onopang'ono kutaya mphamvu, umene uli ofunika mphamvu pa thupi.