Zakudya kwa bulking - ndizosowa

Ojambula ndi otchuka kwambiri masiku ano, koma ambiri sadziwa n'komwe mmene n'zovuta masewera. Zimenezi zalongosoledwa ndi mfundo imene zosavomerezeka sachoka kukoka "hardware" chifukwa pali chofunika kwambiri ndi ena zinthu: chakudya, boma kugwilizana, mavuto amaganizo, ndi zina zotero. M'nkhaniyi tiona kulongosola tsatanetsatane wa mmene kukhala chakudya cha bulking, ndi wotani kulemera - fotokozani pansipa.

Cholinga kukhazikitsa misa ya thupi phindu la wothamanga ndi chiwerengero ofala minofu misa pa mafuta. Ndiko kuti, pamene m'ndandanda wa makilogalamu 10 adzakhala mphamvu yabwino makilogalamu 6-7 minofu ndi makilogalamu 3-4 yokha mafuta. Pambuyo kuimba kufunika chimachititsanso misa sportsman kwa Gawo lachiwiri - kuyanika lomwe lili mu moto mafuta 3-6%. Kuyanika - ndondomeko zovuta, chifukwa bodybuilders kusiya kudya chakudya (lokoma), zakudya mafuta ndi zakumwa lapamtima. Komabe, izi nthawi imene mapeto cholakwika mtengo wa izo. Koma ku chakudya. Choncho, mphamvu kukhazikitsa misa mwachilungamo chilengedwe, oyenera ambiri mwa akatswiri (zina M'magazini ecto- ndi endomorphs). Pano pali mfundo za ndondomeko imeneyi.

1. Chimodzi mwa zinthu zofunika kwambiri kumanga misa ndi kugawanika chakudya - nthawi 5-6 tsiku. Zimenezi zimathandiza kuti kukopera m'mimba dongosolo wanu ndi panthawi yomweyo adzalola otaya zakudya mu mtsempha wa magazi tsiku lonse. Zina ayenera kukhala laling'ono ndi mapuloteni mkulu ndi chakudya.
2. Chakudya - kwambiri zakudya chakudya chanu, chifukwa iwo kupereka thupi ndi mphamvu. Pafupifupi 70% ya okwana kudya ayenera kukhala mkulu calorie zakudya. Komabe, dziŵani kuti mufuna kukhala chakudya zambiri wodekha (dzinthu zosiyanasiyana) ndi kusala (maswiti) kuti akuthamangira kukonzedwa ndi thupi mu mafuta. Musaiwale za zipatso ndi masamba a chuma m'nthawi CHIKWANGWANI wofunika kwambiri, koma gawo lawo angagwe 30%.
3. Kuwonjezera kuchepetsa kumwa carbs kudya, inunso muyenera kudya zochepa mafuta. Makamaka "loopsya" ali ano zimalimbikitsa mafuta (nyama mafuta, mayonesi, sausages ndi zina zotero). Koma n'zosatheka kuchotsa iwo palimodzi zakudya wanu, chifukwa ndiye mwina kusokoneza kagayidwe. Zothandiza ndi ntchito nsomba (ngakhale mafuta) ndi mafuta nsomba. Fast chakudya akhoza kukhala zothandiza. Nthawi zambiri mulingo woyenera ntchito zawo adzakhala mapeto a kulimbitsa thupi, pamene inu kutsegula mapuloteni-zimam'patsa zenera.
4. Musaiwale za kumwa boma. Pamene minofu chaikidwa, pamene thupi ndi zambiri zochita kagayidwe kachakudya, madzi ndi mbali yofunika kwambiri, chifukwa ndi koyenera kuti akamaliza zochita zonse. Kudya malita 2.5-3 patsiku la madzi oyera (tiyi, zakumwa ndi sodas mulibe kuwerenga).
5. Pafupifupi njila kwa zikhoza kuwoneka ngati izi:

• zimam'patsa wokhutira - 50-60%;
• mapuloteni okhutira - 30-35%;
• mafuta okhutira - 10-20%.

Chioneke motero zakudya zoyenera kuti thupi amaika. Komabe, dziŵani kuti palibe malumikizanidwe wangwiro, munthu aliyense - ndi wapadera. Ngati inu kwambiri anaganiza kuchita ojambula, ndi bwino kukaonana ndi mphunzitsi akatswiri amene kudzakuthandizani kuthana ndi potengera anzawo izi. Kuthandiza minofu misa mwina anapereka masewera zakudya, kuphatikizapo mapuloteni, Creatine, creatine ndi amino zidulo. Kupita Kokasangalala Ndipotu zaka 20-30 zapitazo, pamene makampani a zakudya masewera silinakwaniritsidwe anakamba, bodybuilders ntchito woŵirikiza kwa misa asilikali. Chifukwa chiyani? Ndi yosavuta. Kuchokera pa kopita, zinali zokwanira khalidwe ndipo anali pa nthawi yomweyo 30-35% mapuloteni ndi 65-70% chakudya, kulipangitsa kukhala gainer wabwino. Zomwe basi sanabwere kufunafuna thupi ndi wokongola! Chabwino, ndizosowa mmene chakudya ayenera kuyang'ana ya misa, ife tafotokozeramu. Ndipo ndi anatanganidwa kwa miyezi sikisi mwakhama, inu adzatola chakudya "okha." Zabwino zonse!