Uyazi yini ukuthi adle ukuzuza yemisipha?

Kanjani ukudla ukuze athole yemisipha? umbuzo okunjalo ezibhekene abasubathi abasha, bodybuilders nabanye abafisa ukuthola kusuka umphumela ukuqeqeshwa. Ukuze uthole impendulo yalo mbuzo, kudingeka siqonde ukuthi yini ukudla. It kungenziwa ihlukaniswe izingxenye ezifana amaphrotheni, amafutha, carbohydrate, amavithamini ahlukahlukene namaminerali. Bonke bangabangasokile kubalulekile ekwakheni imisipha ye lwamathambo omuntu. Udinga ukuqonda ukuthi ukudla ukuze athole yemisipha, kuyiqiniso ukuhlanganisa izingxenye kulokho ngemithamo bayadingeka emzimbeni. Kufanele uqale nge amaprotheni njengoba indaba esemqoka isakhiwo adingwa yimisipha. Amaphrotheni kunhlobo ezimbili: Isilwane nemifino imvelaphi. amaprotheni Animal - yenkomo, iwundlu, inyama yengulube, inkukhu, inhlanzi kanye ezihlukahlukene imikhiqizo yobisi. amafutha Imifino - imikhiqizo soy, amantongomane, okusanhlamvu (semolina, nokunye okufana nokolweni, amabele). Ahluke digestibility nomzimba okuqukethwe amagremu 100 umkhiqizo.

Kanjani ukudla ukuze athole yemisipha ngokusebenzisa efanele amaprotheni, ama-carbohydrate namafutha?

Ukuze wenze lokhu, zikhona imithetho emithathu:

• adle njalo;
• diversify ukudla nge uhlobo oluhlukile amaprotheni;
• Amaphrotheni kuyadingeka ukukala, kanye asuswe umzimba.

Carbohydrate luwumthombo oyinhloko wamandla futhi ezimbili zama: elula eziyinkimbinkimbi. Kanjani ukudla carbohydrate ukuze isisindo sakhe sithi? Konke kuncike esikhathini ukungenisa. carbohydrate elula kudingeka ngokushesha ngemva kokuzivivinya lokuyolula-, ubuyise insulini kanye glycogen. Ngemva kokuthola iziqu emakilasini insulini uthatha umthwalo egcwele ye ukudluliselwa ngokuphelele zonke izakhamzimba amaseli - futhi kubalulekile kakhulu, njengoba ukusheshisa amaprotheni zamagama ukwakha kwemisipha. carbohydrate ayinkimbinkimbi atholakala kancane angena egazini. Ngakho-ke, badinga ukudla ihora ngaphambi ukuqeqeshwa ngakwesokudla ngemva ukuqeqesha elula - ukukhokha amafasitela carbohydrate-amaprotheni.

Amafutha zihlukaniswe izinhlobo ezimbili: umsuka yemifino kanye isilwane. Ukuze abasubathi maningi encomekayo yemifino amafutha, njengoba ziwusizo kakhulu. Kodwa-ke akudingekile ukuba ukuhlukana Ukudla kwakho konke kwamafutha isilwane, ngoba ziyisisekelo hormone ezibalulekile ukuze ukuthuthukiswa evamile umzimba. I Kunconywa umthamo zonke izinsuku we amafutha akumele leqe 30% ekudleni ingqikithi. Zuza yemisipha ngaphandle amafutha kungenzeka by ukusetshenziswa imikhiqizo ethile. Zitholakala kanjani yemisipha?

abakhiqizi ukudla okukhethekile bamenyiwe abasubathi ukuba bafinyelele imigomo yabo. Ngokuvamile kutuswa ukuthatha protein ne creatine ngoba bulking imisipha. Kungcono ukuba makudle amaprotheni. Kubalulekile ukukhumbula ukuthi ukukhula kwemisipha kwenzeka ngesikhathi umsebenzi futhi phakathi ukuphumula. Ngakho-ke, akufanele kube kakhulu, ulale ngokwanele futhi udle kahle. Isihloko zonke izincomo ngenhla, umsebenzi kanjani ukudla ukuze athole yemisipha, uzobe ukuxazululwa.