Ukudla okunomsoco wokuthola isisindo semisipha

Ukudla okunomsoco wokuzuza kwemisipha - isilinganiso esifanele sezakhi zokuvuselela imisipha ngokushesha ngemva kokuqeqeshwa kanye nokwanda kwayo okuqhubekayo.

Umbuzo wesibalo esikhangayo samadoda awunzima kakhulu kunabesifazane. Umzimba omuhle omncane, imisipha ethonisiwe ayidonseli kuphela ukunaka kwabobulili obuhlukile, kodwa futhi ibonisa indlela yokuphila enempilo. Kungakhathaliseki indawo yokuqeqeshwa, ejimini noma ekhaya, ukwenza izivivinyo eziqinile zokuthuthukiswa kwemisipha akufanele kubukele phansi ukubaluleka kokudla okufanele.

Ukukhula kwamandla, umthamo we-muscle mass kuncike kumthamo wamandla asetshenzisiwe kanye nokusetshenziswa okulungile "kwezinto zokwakha" zokubuyiselwa kwayo.

Ukuzivocavoca umzimba okunamandla kunomthelela ekwandeni kokushiswa kwama-carbohydrate kanye nokuwohloka okukhulu kwamaprotheni. Ngenxa yalokho, ukuze ulondoloze impilo enhle futhi ugcwalise ukushoda kwamandla, udinga ukulandela ukudla okunomsoco okusekelwe kwisilinganiso esifanele se-BJU. Uma lezi zindleko zinganxeshezelwa, amandla omsubathi azokwehla futhi uzoqala ukuncipha kakhulu.

Izincomo zokukhula kwemisipha

Cabanga ngemithetho eyisisekelo ukuthi wonke umgijimi ofuna ukwandisa imisipha kufanele ahambisane nayo.

1. Shisa ama-carbohydrate ngokuzivocavoca. Ukudla kwansuku zonke okungu-20% ngaphezu kwekhalori yansuku zonke kuzoqinisekisa ukukhula okusebenzayo kwemisipha. Ukuze unciphise ukufakwa kwamafutha ngaphansi kwesikhumba, ukunyakaziswa kwe-carbohydrate kufanele kuthathwe amahora ama-2 ngaphambili. ngaphambi kokuqeqeshwa nangemva kwamahora angu-1,5. emva kwakhe.
2. Khumbula ubudlelwane be-fat-testosterone. Ukukhishwa kwe-triglycerides yezilwane kwimenyu yomsubathi kuzoholela nakanjani ekunciphiseni ukukhiqizwa kwe-hormone yobulili besilisa, okuzothinta kabi ukuthuthukiswa kwemisipha. Ngaphezu kwalokho, ukuntuleka kwamafutha kunciphisa ukukhuthazela ngo-10%, kanye nokusebenza komsubathi ngo-12%. Kubuye kubangele ukwehla kwe-lactic acid ngesikhathi sokuzivocavoca kwamandla, okuwuphawu oluyinhloko lokungasebenzi kahle kwezinqubo ze-metabolic emzimbeni: ukwanda kwenani le-cholesterol eyingozi, ukulahlekelwa kanye nokungakwazi ukumunca amavithamini nama-microelements. Ukudla kwansuku zonke kwe-triglycerides ekuthuthukisweni okujulile kwesisindo semisipha ngu-80-100g. Ukweqa le nkomba izikhathi eziningana kuholela ekwethulweni komshini wokufakwa kwamafutha angaphansi kwesikhumba. Ngakho-ke, ukudla okunomsoco okuphumelelayo ekuthuthukiseni imisipha kuvimbela ukusetshenziswa kokudla okunamafutha ngokweqile (ukudla okunosawoti, ama-chips, imajarini, imayonnaise, ama-crackers, inyama ebhemayo, ukusabalala).
3. Yehlisa i-cardio. Ukugcina ukukhuthazela, ukuqinisa inhliziyo, kwanele ukukhawulela ukuhamba ngebhayisikili noma ukugijima okungu-1-2 ngesonto imizuzu engu-30 ngayinye. Ukunganakwa kwalesi simo kungaholela "ekushiseni" kwemisipha.
4. Yehlisa inani lokuphindaphinda umsebenzi ngamunye. Uhlelo lokuqeqesha lokuthola isisindo se-muscle lenzelwe isikhathi esingaphezu kwemizuzu engama-50. Kulokhu, kubalulekile ukwenza izimpinda ezifika kweziyi-12 ekusebenzeni okukodwa. Inani lezindlela akufanele lidlule izikhathi ezi-5.
5. Ukudla okulinganiselayo (amavithamini, amaminerali, amino acid, BJU). Isilinganiso Somsoco Esifanelekile Sokuzuza Kwemisipha:
   • amafutha (i-polyunsaturated fatty acids) - 10-20% yokudla kwansuku zonke;
   • ama-carbohydrate (ahamba kancane noma ayinkimbinkimbi) - 50-60%;
   • amaprotheni - 30-35%.

   Ukuntuleka kwenani elidingekayo lezinto eziphilayo eziwusizo ekudleni kuholela eqinisweni lokuthi umzimba awunandawo yokuthola inani elidingekayo lamandla okwakha imisipha. Ukudla kwansuku zonke komsubathi wokukhula kwemisipha kufanele kube nezidlo ezintathu ezigcwele kanye nokudla okulula okubili kuya kwezintathu (izithelo, amantongomane, ama-protein shakes).

6. Hhayi ukulamba. Udinga ukudla amahora angu-1,5-2. ngaphambi kwamakilasi, ukudla okungcono kakhulu kwe-carbohydrate nangemva kwehora elingu-1. ngemva kokuzivocavoca. Uma kungenjalo, ukuqeqeshwa esiswini esingenalutho kuzoholela eqinisweni lokuthi ukuze unxephezele ukulahlekelwa kwamandla, umzimba uzoqala ukushisa kakhulu amaprotheni adingekayo ekukhuleni kwemisipha. Uma uqabula, kubalulekile ukulawula inani lokudla okudliwe - ungadli kakhulu. Ngemuva kokuqeqeshwa, awukwazi ukuhlala ulambile, udinga ukondla umzimba ngokudla okucebile kumaminerali namavithamini. I-Banana, amantongomane, i-cottage shizi, i-protein shake, i-bun nobisi, i-kefir, i-gainer, amaprotheni, isangweji ngejamu ifaneleka njenge-snack elula. Futhi ngemva kwamahora angu-1,5. udinga ukudla kahle, okungcono ukudla kwamaprotheni, ukuze ululame, ukukhula kwemisipha, ngaphandle kwalokho ukuncipha komzimba akunakugwenywa.
7. Phuza uketshezi oluningi. Umthamo wansuku zonke wamanzi aphuzwayo ngesikhathi sokuqeqeshwa okujulile kufanele ube ngamalitha angama-2,5-3. Ukuntuleka koketshezi kuholela ekuphelelweni kwamanzi emzimbeni, ukwehla kwamandla emisipha ngo-20% kanye nokwehla kokukhula kwemisipha.
8. Phumula. Ukukhula kwe-muscle mass akwenzeki ngesikhathi sokuzivocavoca okukhulu, kodwa ngesikhathi somzimba wonke. Ukwelula nokukhula kwemisipha kwenziwa phakathi kwezinsuku ezingu-3-7. Ngalesi sikhathi, kufanelekile ukubheka ukudla kanye nomthwalo oshintshanayo, uphumule. Kwabaqalayo, isikhathi sokululama kwemisipha ngemuva kokuzivocavoca amandla amahora angama-72, kulabo abaqeqesha - amahora angama-36. Ukulala okunempilo kufanele okungenani kube amahora angu-8. ngosuku. Kubalulekile ukugwema ukucindezeleka, njengoba ukwesaba kuholela ekwandeni kwamazinga e-cortisol emzimbeni, ngenxa yokuthi ama-deposit fat kanye nokulahlekelwa kwemisipha kwenzeka. Ukwehluleka ukuhambisana nombuso wokuphumula nokudla okunomsoco kunomthelela ekuphambeni imisipha ngaphandle kokukhuphula ivolumu.
9. Shintsha uhlelo lokuqeqesha ngezikhathi ezithile (njalo ezinyangeni ezimbili). Isibonelo, ngenisa izivivinyo ezintsha, thatha isisindo esengeziwe, shintsha inani lokuphindaphinda.
10. Iya kumgomo wakho. Ungazulazuli ejimini ungenzi lutho. Ukuze uzuze umphumela oyifunayo, udinga ukugxila ngangokunokwenzeka ekusebenzeni.

Ukulandela imithetho eyisihluthulelo engenhla yokuthola isisindo somzimba omncane kuyindlela ephumelelayo eya emzimbeni onempilo, ompontshwayo.

Uma ukhuluphele, kubalulekile ukulahlekelwa amafutha amaningi ngaphambi kokwenza izivivinyo zamandla ukwandisa imisipha. Ukuze wenze lokhu, udinga ukuthatha inkambo yokulahlekelwa isisindo. Lokhu kungenxa yokuthi, ngokuphambene nenkolelo evamile, akunakwenzeka ngokomzimba "ukumpompa" amafutha emisipha. I-Dukan, Maggi protein diet izosiza ukuxazulula le nkinga.

Ukubaluleka kwamanzi nokudla okufanele kumsubathi

Isihluthulelo sokululama ngokushesha kwemisipha ngemva kokuzivocavoca ukudla okufanele. Ukudla okungenakulinganisela kwenza imiphumela yokuqeqeshwa ibe yize. Ukusebenza kokuzivocavoca kwamandla kuncike ekufundeni kwemenyu yomsubathi.

Izinzuzo zokudla okufanele:

• ukukhula okusheshayo kwemisipha;
• ukusebenza okwandayo;
• ithuba lokwandisa umthwalo ngesikhathi sokuqeqeshwa;
• ukukhuthazela okwengeziwe namandla;
• akukho ukuntuleka kwe-glycogen ezicutshini zemisipha;
• ukugxila okuthuthukisiwe;
• ukuhlala njalo komzimba esimweni esihle;
• ukuqedwa kwamafutha amaningi emzimbeni;
• umshuwalense ngokumelene nokushiswa kwemithombo yamaprotheni edingekayo ekuthuthukisweni kwemisipha;
• asikho isidingo sokubheka amakhefu amade phakathi kokuzivocavoca.

Uhlelo lokudla okunomsoco oluklanywe kahle (bona imininingwane ku-Menu ukuze uthole isisindo somzimba) lusiza ukukhipha amandla amakhulu namandla ukwenza izivivinyo zamandla ezinzima kakhulu.

Ungabukeli phansi ukubaluleka kwamanzi ngesikhathi sokuqeqeshwa, ngoba ayingxenye ye-75% yemisipha. Ngesikhathi semidlalo, umsubathi ulahlekelwa uketshezi oluningi (kufika ku-300 ml ngemizuzu engu-50), okuholela ekuphelelweni kwamanzi emzimbeni. Ukuze uvimbele ukwephulwa kwebhalansi kasawoti wamanzi futhi, ngenxa yalokho, ukuzivocavoca okungasebenzi, kubalulekile ukuphuza ingilazi yamanzi ngaphambi kokuyiqala, bese uthatha ama-sips ambalwa njalo ngemizuzu eyi-10.

Inani elidakiwe ngokuqondile lincike enkathini kanye nenani lomjuluko okhululiwe. Lapho kushisa kakhulu ngaphandle kanye nokujuluka okwengeziwe, izinga lokusetshenziswa kwamanzi ahlanzekile angenayo i-carbonated kufanele libe phezulu.

Izimpawu zokuphelelwa amanzi emzimbeni:

• ikhanda;
• isiyezi;
• ukukhathala;
• ukunganaki;
• ukucasuka;
• umlomo owomile;
• izindebe eziphukile;
• ukuntula ukudla;
• umuzwa wokoma.

Uma kwenzeka okungenani eyodwa yalezi zimpawu ezingenhla, kufanele uqale ngokushesha ukuphuza uketshezi.

Ngesikhathi sokuqeqeshwa, kuvunyelwe ukusebenzisa ijusi yewolintshi esanda kukhanywa ehlanjululwe ngamanzi ngesilinganiso esingu-50% -50% noma ama-protein ashukumisayo akhethekile - i-BCAA amino acid, i-gainer, enciphisa ukuwohloka kwamaprotheni emisipha, ikhuthaze ukukhiqizwa kwamandla, futhi ilethe. ukuqala kwenqubo yokutakula eduze.

Izinketho zezidakamizwa: I-MusclePharm Amino 1, i-BSN Amino X. Ngokushesha ngemva kokuzivocavoca, uvunyelwe ukuphuza ubisi, itiye elihlaza, i-protein shake.

Cabanga, usebenzisa isibonelo somuntu onokwakheka kwezemidlalo, enesisindo esingu-75 kg, isilinganiso esifanele se-BJU / kilojoule ngosuku esidingekayo ukuze kwandiswe imisipha yemisipha.

Ukudla kwekhalori kwansuku zonke

Ukuze imisipha ikhule, kubalulekile ukuhlangabezana nesidingo somzimba senani elidingekayo lamandla. Ukuze wenze lokhu, udinga ukubala ikhalori yansuku zonke usebenzisa ifomula ye-Lyle McDonald noma usebenzise umshini wokubala wokudla oklanywe ngokukhethekile owethulwe kunethiwekhi. Kulokhu, inani elitholiwe kufanele liphindaphindwe yisici sokugcina amandla - i-1,2, edingekayo ekuthuthukiseni imisipha.

Ukudla kwekhalori nsuku zonke u1d Isisindo, kg * K, kcal / XNUMX kg ngesisindo

I-coefficient ye-K incike ebulilini kanye nokuqina kwezinqubo ze-metabolic.

Esimweni sethu, ukubala kuzobukeka kanjena:

Ukudla kwekhalori kwansuku zonke = 75kg * 35kcal = 2625kcal

Uma kucatshangelwa isici sokulungisa indawo yokugcina amandla = 2625kcal * 1,2 = 3150kcal

Ngakho-ke, lapho wenza izivivinyo zamandla, ukudla kokuthuthukiswa kwemisipha kumuntu onesisindo esingu-75 kg kufanele kube ngu-3150 kcal. Ukudla kwekhalori yansuku zonke kule volumu, ngokwesilinganiso, kuzohlinzeka ngokunyuka kwesisindo somzimba ngo-2 kg. ngenyanga.

Ukuntuleka kwesisindo kubonisa ukuntuleka kwamandla kanye nesidingo sokufaka i-400-500 kcal eyengeziwe ekudleni kosuku. Uma inzuzo yesisindo idlula ama-3 kg ezinsukwini ezingu-30, kufanelekile ukunciphisa inani lamakholori adliwe ngu-300-400 kcal.

Njengoba ubona, isimiso somsoco womsubathi sincike ezicini zomzimba ngamunye futhi singaphansi kokuhlaziywa nokulungiswa njalo.

Isisindo somzimba siyacatshangelwa ngaphandle kwe-fat mass. Isibonelo, "net kilograms" yomsubathi ono-95kg no-12% wamafutha angama-95-95 * 0,12 = 83,6kg.

Ngemuva kokunquma okuqukethwe kwekhalori ekudleni kwansuku zonke, sizocubungula isilinganiso esifanele se-BJU, esakha inkimbinkimbi yezemidlalo yokudla okunomsoco wokuthuthukiswa kwemisipha.

Umthamo wansuku zonke wama-carbohydrate - 5 g / kg - 4 kcal / g, amaprotheni - 2 g / kg - 4 kcal / g, amafutha - okusele, 1 g / kg - 9 kcal / g.

Endodeni enesisindo esingu-75kg:

• amaprotheni - 150 g. - 600 kcal;
• ama-carbohydrate - 375 g; - 1500 kcal;
• amafutha - 115 g. 1050 kcal.

Ukudla kwamaprotheni nsuku zonke

Amaprotheni ayisakhiwo esibaluleke kakhulu sokukhula kwemisipha. Lapho wenza izivivinyo zamandla, kubalulekile ukuqinisekisa ukuthi inani elanele lamaprotheni linikezwa emzimbeni nsuku zonke, ngokusekelwe ekubalweni kwe-1,5-2 g / kg yesisindo. Ukukhula kancane kwemisipha kubonisa ukuntuleka kwamaprotheni, lapho izinga kufanele lenyuke libe ngu-2,5 g / kg.

Ukudla komsubathi kufanele kube abamhlophe beqanda, i-cottage shizi enamafutha angu-0-9%, inhlanzi, inyama enamafutha - inyama yenkomo, isifuba senkukhu, ukudla kwasolwandle. Ungakwazi ukugcwalisa inani elifanele leprotheyini emzimbeni womakhi womzimba ongadli imikhiqizo yezilwane ngokwethula izithako ze-herbal kumenyu yansuku zonke. Okungukuthi, ubisi lwesoya, okusanhlamvu (ubhontshisi, udali, uphizi), imbewu, ibhotela lamantongomane (ama-alimondi, amantongomane, ama-hazelnuts, ama-cashews, ama-walnuts, umsedari, iBrazil, ukhukhunathi, i-macadamia, i-pistachios). Kodwa-ke, kubalulekile ukucabangela ukuthi ukudla kwemifino kunciphisa inqubo yokwakha imisipha, ngenxa yokuntuleka kwamaprotheni ezilwane ekudleni.

Ukuze uthole umphumela omkhulu, ngokushesha ngemva kokuqeqeshwa, kufanele uphuze i-protein shake, ngoba kungalesi sikhathi lapho umzimba uthatha izakhi kahle kakhulu.

Njengomphumela wokuzivocavoca okukhulu, ukuqhuma okuncane kwezicubu zemisipha kuvame ukuvela, ukukhula kwabo kwenzeka ngokubamba iqhaza kwama-amino acid nokudla kwamaprotheni.

Isixazululo esilungile sesethi esheshayo yemisipha inhlanganisela yamaprotheni ezilwane nemifino.

Naphezu kweqiniso lokuthi izinto zokwakha eziyinhloko zemisipha zingamaprotheni, ukusetshenziswa kwayo ngaphezu kwesimiso esibalwe kuholela ekwandeni kokufakwa kwamafutha esibindi, ukwanda kwe-excitability yezindlala ze-endocrine, isimiso sezinzwa esiphakathi, ukwanda izinqubo zokubola emathunjini, nokwanda komthwalo ohlelweni lwenhliziyo. Amaprotheni ngokweqile ngeke amuncwa umzimba futhi ngeke athinte ukukhula kwemisipha.

Izinga lansuku zonke lamaprotheni linconywa ukuba lihlukaniswe phakathi nosuku ekudleni kwe-4, okuzoqinisekisa ukuthi "ukudla" okufanayo kwemisipha usuku lonke.

Ukudla kwamaprotheni akugcini nje ukwandisa umthamo wemisipha, kunciphisa amafutha omzimba, kodwa futhi kwenza umzimba wabesifazane namadoda avelele.

Ukudla kwansuku zonke kwamafutha

Njengamanje, abasubathi abaningi bayawaxwaya ama-triglycerides. Kodwa-ke, asikho isidingo sokwesaba amafutha, uma esetshenziswe ngendlela efanele (ukugcinwa kwesabelomali sansuku zonke), awaguquki abe yizicubu ze-adipose. Ngesikhathi esifanayo, ngokuphambene nalokho, bayoba nomphumela onenzuzo ekukhuleni kwemisipha.

Okungukuthi, amafutha ahileleke ngenkuthalo ekukhiqizeni ama-hormone, nawo, abandakanyeka ekwakheni imisipha. Ukuze kukhiqizwe i-testosterone, kubalulekile ukuthi ukudla kwansuku zonke kwe-triglycerides emzimbeni okungenani kube yi-15% yokudla okuphelele.

Kunezinhlobo ezilandelayo zamafutha:

• iwusizo (i-monounsaturated ne-polyunsaturated);
• eziyingozi (zigcwele).

I-Monounsaturated triglycerides ihlanganisa: ukwatapheya, iminqumo, inkukhu, umnqumo kanye nenyama yamakinati. Le mikhiqizo iyinqolobane ye-Omega 9 fatty acids enempilo, esheshisa ukugayeka kokudla, ukusimamisa amazinga kashukela egazini, futhi ivikele inhliziyo emiphumeleni eyingozi yokushintshashintsha komfutho wegazi.

Imithombo ye-polyunsaturated triglycerides (Omega-3,6) yilena: amafutha ezinhlanzi, i-cottonseed, i-soya, ummbila, ubhekilanga, i-linseed, amafutha e-rapeseed, kanye nembewu namantongomane. Ama-acids anamafutha alesi sigaba athuthukisa ukusabela kwe-anabolic kwamaprotheni, i-insulin, akhuphule ukusebenza kahle, akhuphule ukusebenza kahle, okubaluleke kakhulu ngesikhathi sokuzivocavoca okunamandla.

Ukondliwa kwezemidlalo ngesikhathi seqoqo lesisindo somzimba akufaki ukusetshenziswa kwe-triglycerides egcwele, eyingxenye yebhotela, isundu, ukhukhunathi, ibhotela likakhokho, isinqumelo, inyama ebomvu, imikhiqizo ye-confectionery.

Lokhu kungenxa yokuthi i-molecule yamafutha eyingozi igcwele ngokuphelele i-hydrogen futhi iqukethe i-cholesterol “embi”, okusho ukuthi ingavusa ukukhula kokukhuluphala, isifo senhliziyo nesifo sikashukela. Ngakho-ke, imithombo eyinhloko ye-triglycerides ewusizo kumenyu yomsubathi yizinhlanzi ezinamafutha, amafutha emifino, namantongomane. Kuvunyelwe ukufaka ubisi 3,2%, i-cottage shizi, ushizi 9% ekudleni.

Ukudla kwansuku zonke kwama-carbohydrate

Umthombo oyinhloko wamandla ama-carbohydrate. Ukudla okunomsoco wokuthola isisindo somzimba kuhilela ukuthatha i-5g ngosuku. izinhlanganisela eziphilayo eziqukethe amaqembu e-hydroxyl ne-carbonyl ngekhilogremu eyi-1 yesisindo somzimba wakho.

Iqhaza lama-carbohydrate ukukhulisa amazinga e-insulin/amahomoni emzimbeni kanye nokusiza ekulungiseni izicubu ngemva kokuzivocavoca. Ngaphezu kwalokho, bakhonza ukuthutha izakhi ngqo kumaseli emisipha.

Ukuntuleka kwama-carbohydrate ekudleni komsubathi kubangela ukunganaki, ubuthakathaka, ukunciphisa ukusebenza, ukungafuni ukuqhubeka nokuqeqeshwa. Ukuthuthukiswa kwemisipha akunakwenzeka ngaphandle kokusebenzisa ama-carbohydrate.

Ngokuya ngesilinganiso sokuhlukaniswa, yilezi:

• ngokushesha (elula), kungcono ukuzisebenzisa ihora ngaphambi, ngokushesha ngemva kwemidlalo, njengoba zilungele ukubuyisela ngokushesha izinqolobane zamandla ezisetshenzisiwe;
• kancane (eziyinkimbinkimbi), kufanele zidliwe amahora ama-2 ngaphambi kokuzivocavoca.

Imikhiqizo equkethe 50g. ama-carbohydrate asheshayo nge-100g ngayinye yesithako: ujamu, amakhukhi, ushukela, amaswidi, i-halva, ubisi olujikisiwe, omisiwe, amakhiwane, uju, ushokoledi, izinsuku, uphayinaphu, amakhekhe, ama-crackers, i-pasta, isinkwa esimhlophe, ama-waffles, isinkwa se-ginger, i-semolina, imiqulu.

Izithako eziqukethe izinto eziyinkimbinkimbi eziphilayo ezingaphezu kuka-50g. nge-100g ngayinye: ubhontshisi, uphizi, udali, uphizi, nokunye okufana nokolweni, irayisi, i-oatmeal, isinkwa, i-pasta.

Ama-carbohydrate ahamba kancane kufanele afakwe kumenyu yansuku zonke yokuthola isisindo somzimba wamantombazane nabafana, ngoba angumthombo oyinhloko wamandla hhayi emisipha kuphela, kodwa futhi nobuchopho.

Imikhiqizo equkethe ama-organic compounds alula ngokulinganisela - 20g per 100g: wonke amajikijolo amnandi, izithelo (ikakhulukazi ama-persimmons, ubhanana, amagilebhisi, okuncane - izithelo ze-citrus, ama-apula), amazambane abilisiwe, iziphuzo ze-carbonated (i-lemonade, i-Coca-Cola, i-Sprite, Fanta, Burn, Schweppes, Pepsi, Fruktime). Lokhu kokugcina kufanele kulahlwe, ngoba iziphuzo ezinjalo aziqukethe izakhi futhi azisuthisi indlala.

Imikhiqizo enokuqukethwe okuphansi kwe-carbohydrate - 10g. nge-100g ngayinye: imikhiqizo yobisi, imifino emisha (ama-eggplant, utamatisi, ukhukhamba, iklabishi, izaqathe). Ngaphezu kokucebisa umzimba ngama-carbohydrate anempilo, aqukethe konke okudingayo (amavithamini, amaminerali, i-fiber) ukuthuthukisa ukugaya kokudla ngamanani amakhulu.

Ngakho-ke, ohlelweni lokukhetha isilinganiso esilungile se-BJU, kufanelekile, okokuqala, ukugxila enhlalakahleni yakho. Uma ngesikhathi sokuzivocavoca umzimba uthola ukwanda kwamandla ngokudla ama-carbohydrate amaningi kunendlela evamile yansuku zonke "evumela", inani lamafutha lingancishiswa libe ngu-0,8 g / kg.

Isihluthulelo sokujima ngempumelelo yinhlalakahle yomsubathi.

Uma ukunganaki kwenzeka ngesikhathi sokuzivocavoca, amafutha kufanele anyuswe abe ngu-2g / kg, futhi ama-carbohydrate kufanele ancishiswe ngokulingana okuqondile. Ukulungisa uhlelo lokudla okunempilo kuzici zomuntu ngamunye zomzimba kuzokwandisa ukusebenza kahle kokuhlala ejimini.

Isethi esheshayo ye-muscle mass ingenzeka kuphela uma lezi zimo ezilandelayo zifinyelelwa:

• ukudla okunomsoco okungokwemvelo;
• ukulala okunempilo kwamahora ayisishiyagalombili;
• isethi ekhethiwe kahle yokuzivocavoca kwamandla.

Ukwephulwa okungenani kokukodwa kwabo kuholela ekwehleni kokusebenza kokuqeqeshwa kanye nokwehla kokuthuthukiswa kwemisipha.

Imenyu yokuthola isisindo somzimba

Ukwakha imisipha kuyinqubo ende edinga ukuzithiba ekudleni. Izidlo ezinhlanu ngosuku njalo emahoreni amathathu kuyindlela enokwethenjelwa yokufinyelela umphumela oyifunayo.

Umsoco ongcono kakhulu womsubathi uyingxenye, uhlinzeka ngokudla okuhlelekile emzimbeni ngemithamo emincane, okusiza ukusheshisa ukuhlanganiswa, ukuthuthukisa ukumuncwa kwamaprotheni, i-metabolism, kube nomthelela omuhle ekukhuleni kwemisipha.

Kwenqatshelwe ngokuphelele ukweqa ukudla, ukulamba noma ukudla ngokweqile. Esimweni sokuqala, ukudla okunomsoco okuhlukile ngeke kulethe umphumela oyifunayo - imisipha ngeke ikhule ngevolumu, esimweni sesibili, kuzoholela ekuzuzeni isisindo esiningi kanye nokufakwa kwamafutha ngaphansi kwesikhumba.

Isampula lomsubathi imenyu usuku ukwandisa imisipha

Cabanga ngezinketho zesidlo ngasinye. Khetha noma yikuphi kubo, ugxile ekuthandeni ukunambitheka kanye nezici zomzimba ngamunye (ectomorph).

BREAKFAST

1. Ubhanana - 1 pc., Isinkwa esinsundu - izingcezu ezi-2, amaqanda aphehliwe avela kumhlophe amaqanda amabili aphelele.
2. I-Pear - 1pc., I-cocoa, i-oatmeal - 150g., Ushokoledi omnyama - 30g.
3. I-apula - 1 pc., ubisi, iphalishi le-buckwheat - 150g.
4. I-yogurt - 100g., Hercules - 50g., Cottage ushizi 9% - 100g.

I-SNACK #1 (ngaphambi kokujima)

1. I-Kefir 0% noma 1%, ushizi - 50g, isinkwa - izingcezu ezimbili.
2. Itiye elimnyama, i-cottage shizi enamafutha aphansi - 200 g., Ijamu le-Raspberry noma uju - 4 tsp.
3. I-oatmeal engenashukela - 150g, ujamu - 3 tsp, i-grapefruit - 1 pc.
4. I-apula - ucezu olu-1, amantongomane (ahlukahlukene) - 40g, ama-prunes, omisiwe, amabhilikosi omisiwe, ama-prunes - 80g.
5. Ubhanana - 1pc., Amaprotheni - 1,5 scoops, isinkwa se-rye - izingcezu ezi-3, amantongomane - 30g.

DINNER

1. Ukwatapheya - 150 g. (isigamu), i-turkey fillet ebilisiwe - 100g., irayisi elingapholishiwe - 100g.
2. Isobho kumhluzi wenkomo - 200 ml, i-compote yezithelo ezomisiwe, i-buckwheat - 100 g, inkukhu - 150 g, isaladi yemifino - 100 g.
3. Ilayisi - 100g, ubisi 1%, i-turkey 150g noma amaqanda ama-2 aphelele.
4. I-karoti noma ijusi lewolintshi, ibhanana - 1pc, amazambane ahlambulukile - 100g, inyama yenkukhu - 150g.
5. Itiye elihlaza, uju - 2 tsp, isobho se-puree yemifino - 200 ml, inhlanzi - 200 g, irayisi - 100 g, amagilebhisi - 200 g.

I-SNACK #2 (ngokushesha ngemuva kokujima)

1. I-Gainer + amantongomane - 40g., Ushokoledi omnyama - 50g.
2. Itiye elimnyama, ujamu okusajingijolo noma uju - 5 tsp, ushizi we-fat-fat cottage - 200 g.
3. Ubhanana - ama-2 ama-pcs., Ushokoledi omnyama - 50g.
4. Ubisi, i-oatmeal - 150 g.
5. I-ananas smoothie ene-chocolate chips, isinkwa - izingcezu ezi-2.
6. I-Apple - 1 pc., Izikhupha zamaqanda - ama-2 ama-pcs, amaprotheni - ama-4 ama-pcs, ama-alimondi - ama-50g.
7. Izithelo ezomisiwe - 100g, amantongomane - 40g.

DINNER

1. I-Broccoli - 100g, inyama yenkomo ebilisiwe / isifuba senkukhu - 200g, irayisi - 100g.
2. Isiphuzo sezithelo zamajikijolo, amaqanda amhlophe - ama-5 ama-pcs, isaladi yemifino - 150g.
3. Inhlanzi - 200g., Itiye eliluhlaza, i-orange - 1 pc.
4. Amantongomane - 50g, ujamu okusajingijolo - 4 tsp, ushizi we-fat fat - 150g.
5. Ukolweni - 100g, turkey - 200g, amafutha yemifino - 3 wezipuni, iklabishi nesaladi isanqante - 100g.
6. Amazambane ahlambulukile - 100g, i-veal - 150g, imifino ephekiwe - 100g, ibhanana - 1pc.

Izinguquko eziveziwe zisebenza njengesisekelo sokuhlanganisa imenyu yesonto.

Ungenza izinguquko ohlelweni lokudla okunempilo: shintsha imikhiqizo ngama-analogue ngokusho kwe-BJU. Ukuze unikeze umsubathi amandla, ihora elingu-1. imenyu yangaphambi kokujima (ukudla okulula okungu-1) ama-carbohydrate asheshayo, ahamba kancane. Ziyimithombo eyinhloko yamandla. Ngesikhathi esifanayo, amaprotheni, ama-saccharides (i-snack No. 2) azosiza ukugcwalisa amandla alahlekile futhi aqinisekise ukukhula kwemisipha ngemva kokuzivocavoca.

Uma umsoco lapho uthola isisindo somzimba ulinganisela futhi ubalwa ngendlela efanele, imiphumela yokuqala ingabonwa ngemva kwamasonto ama-3.

Uma ekupheleni kwalesi sikhathi ukuzuza kwesisindo kungabonwa, ukudla okunama-carbohydrate kufanele kunyuswe ngo-50g. ngemva kokuqeqeshwa, ngesikhathi sasekuseni.

Isibonelo sokudla okunomsoco (uhlelo) lomsubathi odla imifino ukwandisa imisipha

BREAKFAST

1. Itiye elihlaza, i-tofu ushizi - 100g. isinkwa - 2 tincetu.
2. Ijusi elisanda kufakwa kusuka kukhukhamba, i-apula eluhlaza, iklabishi, isipinashi, i-ginger, isilimo esidliwayo esinamagatsha anamanzi - 450 ml, amaprotheni axutshwe nobisi lwe-alimondi (1 inkomishi), ibhanana (1 pc.), amaprotheni we-soy (izipuni ezimbili) - 2 ml.

I-SNACK No. 1

1. I-carrot casserole noma i-syrniki - 150g, ingxube yamantongomane - 40g / ibhotela le-peanut - 1 tbsp.
2. Amafutha e-Pumpkin-almond - 2 tsp, oatmeal - 150g, tofu - 100g.
3. Ibha yamaprotheni - 1 pc., i-Apple-grapefruit cocktail.

DINNER

1. Isobho lemifino - 250 ml, i-zucchini eyisitshulu, izaqathe, i-broccoli - i-100g, inyama ye-soy - 150g, i-tempeh - i-100g.
2. I-Burger ene-avocado noshizi - 1pc., isaladi yeklabishi notamatisi - 150g., Ubhanana - 1pc., I-broccoli ne-spinashi isobho puree - 200ml., Amafutha e-almond - 2 tsp.
3. Irayisi ye-Kion - 100g, isaladi ye-lentil ne-couscous - 100g, seitan - 50g, imbewu yequinoa - 1 tsp, amafutha omnqumo - 1 tsp.
4. Isobho se-pea-puree - 200 ml, ushizi - 100 g, iphalishi le-buckwheat - 100 g, isaladi likatamatisi nesipinashi - 100 g.

I-SNACK No. 2

1. I-Kefir, ithanga noma imbewu ye-sunflower - 80g, ujamu wezithelo - 5 tsp, isinkwa - ucezu olu-1.
2. Izithelo ezomisiwe - 100g., Ibhotela lamantongomane - 1 tbsp.
3. Ubhanana, ubisi lwe-alimondi kanye neprotheyini ye-hemp kuxukuza ngezingcezu zikashokoledi omnyama.

DINNER

1. Iphalishi le-flaxseed - 100g, ama-cutlets ethanga-isanqante - ama-3pcs, i-berry smoothie noma i-jelly, isaladi yeklabishi utamatisi, ama-walnuts - 150g.
2. Ilayisi noma amazambane agayiwe noshizi - 100g, i-broccoli ebilisiwe - 150g, ukwatapheya - 100g (isigamu), i-tofu - 50g.

Ukudla okunomsoco wemifino ngesikhathi sokuthola isisindo semisipha kufanele kube nokulinganisela ngangokunokwenzeka. Amaprotheni ezilwane (inhlanzi, i-shellfish, amaqanda, inyama) kufanele athathelwe indawo: tempeh, amantongomane, i-kefir 0%, i-fat-free cottage cheese, iyogathi 2,5%, i-Mozzarella, ushizi we-Ricotta, imikhiqizo ye-soy, i-tofu, i-legumes. Kodwa-ke, ungalayishi umzimba ngokweqile ngemikhiqizo yamaprotheni. Ukwandisa imisipha, ukudla kwamaprotheni nsuku zonke ngu-2g / kg, ukugcina - 1,5g.

Kubantu abadla imifino, uhlobo lokuqeqeshwa olufanele lunamandla kodwa lufushane (kufika emaminithini angama-30). Lokhu kungenxa yokuthi imithwalo yesikhathi eside "isebenzisa" ukunikezwa okukhulu kwamaprotheni, okuyinkinga ukuqongelela emikhiqizweni yezitshalo.

Umsoco wezemidlalo wokukhula kwemisipha

Iminyaka yobudala, ubulili, ukuzivumelanisa nezimo, umlutha womzimba wokuzivivinya ngamandla, ukuphazamiseka kokudla, ingcindezi, ukuntula izakhi zomzimba kuholela ekuthuthukeni kancane futhi kusuke ekutholeni umphumela oyifunayo. Izithako ezikhethekile zizosiza ukusheshisa "ukwakhiwa" kwemisipha, ukugcwalisa izikhala ekudleni komsubathi kanye nokuntuleka kwezakhi (amaminerali, amavithamini, i-BJU, ama-calories, ama-amino acid).

Umsoco ongcono kakhulu wezemidlalo oyisisekelo wokukhula okuqinile kwemisipha nokugcinwa kwezempilo i-glutamine, BCAAs, amavithamini amaningi, i-omega-3s. Amaprotheni awazange awele kulesi sigaba sezakhi eziyisisekelo ngenxa yokuqukethwe ushukela / i-lactose, okungamukeleki ukusetshenziswa ngesikhathi sokoma.

Cabangela izithasiselo zezemidlalo ezidume kakhulu, ukuthi ungazikhetha kanjani nokuthi ungazisebenzisa kanjani.

1. I-Glutamine. Iyi-amino acid eningi kakhulu engabalulekile emisipha. Naphezu kweqiniso lokuthi umzimba womuntu uzikhiqiza ngokwawo, ukusetshenziswa okwengeziwe kwesengezo ebusuku, ngemva kokuqeqeshwa, kunciphisa ukulahlekelwa kwamaprotheni, kukhulula ubuhlungu, kusebenze izakhiwo zokuzivikela zomzimba, kuvuselela ukukhiqizwa kwe-hormone yokukhula, kukhuthaza umzimba we-fat metabolism, kwandisa izitolo ze-glycogen, kunciphise umphumela onobuthi we-ammonia, imelana nezinqubo ze-catabolic. Ukuzivocavoca ejimini, okuhloswe ngayo ukwandisa imisipha yemisipha, kwandisa isidingo se-glutamine izikhathi ezingu-4,5, kusukela ngesikhathi sokuthuthukiswa kwemisipha ejulile, inani layo egazini lehla ngo-18%. Isidingo sansuku zonke somsubathi kuma-amino acids yi-5-7g. futhi kuya ngesisindo somzimba. Osemusha, angeqi ku-3-4g. Imithombo yemvelo ye-glutamine: amaqanda, isipinashi, iparsley, inhlanzi, inyama yenkomo, ubisi, iklabishi, imifino. Ungenza ukuntuleka kwama-amino acid ngokufaka i-cocktail yezemidlalo ekudleni kwakho kwasekhaya. Indlela yokupheka: 10g. ncibilikisa impushana engilazini yamanzi. Udinga ukuphuza isiphuzo se-glutamine kathathu: esiswini esingenalutho, ngaphambi kokulala, ngemuva kokuzivocavoca.
2. Ama-BCAA ayiqembu lama-amino acid amathathu abalulekile: i-valine, i-leucine, ne-isoleucine. Indima eyinhloko ye-supplement ukunciphisa imiphumela eyingozi ye-catabolism, evimbela ukukhula kwemisipha. Ngaphezu kwalokho, ama-BCAA ayisisekelo sokuhlanganiswa kwamaprotheni kanye nokukhiqizwa kwamandla. Enqubweni yokuzivocavoca okukhulu ejimini, umzimba womsubathi uthola isidingo esikhulayo sale amino acid. Ukuntuleka kwe-BCAA kuholela eqinisweni lokuthi umzimba uqala ukucekela phansi izicubu zemisipha ukwenza ukuntuleka kwawo, okungamukeleki neze. Imikhiqizo ehlanganisa i-complex ye-valine, i-leucine, i-isolecin amino acids - amaqanda, amantongomane, i-tuna, inyama yenkomo, i-turkey, inkukhu, i-salmon. Isidingo sansuku zonke se-BCAA ukuze umsubathi athole isisindo semisipha yi-10-20g, umthamo owodwa akufanele udlule i-4-8g. Uma le mikhiqizo engenhla ingasetshenziswa ngamanani anele (ithebula lokuqukethwe kwe-BCAA, i-mg nge-100g yesithako yethulwa kunethiwekhi), umzimba womsubathi uqala ukuzwa ukuntuleka komsoco. Ukugcwalisa isidingo sansuku zonke sama-amino acids ekudleni, udinga ukufaka isengezo sezemidlalo. Kuhle kakhulu ukuyethula ekudleni ngaphambi kokuqeqeshwa futhi ngokushesha ngemuva kwayo. Ukuze kuzuzwe umphumela omuhle kakhulu, ama-BCAA ahlanganiswe kangcono ne-gainer, i-creatine, amaprotheni.
3. I-Omega 3. Ama-acids anamafutha angacushiwe awusizo athuthukisa ukujikeleza kwegazi, ukusebenza kobuchopho, anciphise ukudla, asheshise ukugaya, avimbele ukuwohloka kwemisipha, abe nomphumela ovamile wokuqinisa umzimba, futhi abe nomthelela omuhle ekusebenzeni kwenhliziyo. Imithombo eyinhloko ye-omega-3 yi-tuna (0,5-1,6g nge-100g), i-salmon (1,0-1,4g), i-mackerel (1,8-5,3g), i-halibut (0,4-0,9 ,1,2), i-herring (3,1-0,5), i-trout (1,6-22,8), imbewu yefilakisi (1,7g), i-oat germ (6,8g), ama-walnuts (0,6g), ubhontshisi (2g.). Ukudla okunomsoco wokuthola isisindo somzimba wamantombazane nabafana kufanele kufake i-3-3g. amafutha e-unsaturated. Ungangeza i-omega 2 ngokudla amafutha ezinhlanzi kuma-capsules 6-XNUMXg. ngosuku ngokudla.
4. I-Gainer iyisengezo sokudla okunomsoco kubasubathi, esihlanganisa ama-carbohydrates angu-60% namaprotheni angu-35%. Abanye abakhiqizi (i-Weider, i-MuscleTech, i-Dymatize, i-Ultimate, i-API, i-Multipower, i-Prolab) bengeza izakhi zokulandelela, i-glutamine, amavithamini, i-creatine esiphuzweni, esondla umzimba, sinxephezela izinqolobane zamandla alahlekile, ukwandisa umphumela we-anabolic, futhi uthuthukise ukumuncwa. zomuthi. Ngomuntu ozuzayo, umgijimi uthola inani elengeziwe "lezinto zokwakha" ezidingekayo ekukhuleni kwemisipha. Kulula ukulungisa i-cocktail enomsoco kusuka ekugxilweni: kwanele ukuhlambulula i-100g. powder ku-300 ml oketshezi (amanzi, ubisi 0,5% noma i-orange esanda kukhanywa, ijusi ye-apula). Udinga ukuphuza isiphuzo ekuseni, imizuzu engu-30 ngaphambi nangemva kwekilasi. Kuvunyelwe ukuphuza i-carbohydrate-protein cocktail ebusuku ihora ngaphambi kokulala. Ukondliwa kwebhajethi yokukhula kwemisipha kuhlanganisa lezi zinhlobo ezilandelayo zabazuzi: I-Super MASS Gainer, i-Anabolic Muscle Builder, Optimum Serious Mass, Up Your Mass, BSM True-Mass, Weider Mega MASS, engasetshenziswa njengengxenye yokudla okuvamile. .
5. I-Creatine iyinhlanganisela yezinto eziphilayo okuthi uma idliwe, isebenze “njengephethiloli” yokufinyela kwemisipha. Imithombo yemvelo yezinto - i-cod (3g / kg), i-salmon (4,5g / kg), i-tuna (4g / kg), ingulube, inyama yenkomo (4,5-5g / kg), i-herring (6,5-10g / kg) , ubisi (0,1g/l), ama-cranberries (0,02g/kg). I-Creatine ikhulisa amandla, ukukhuthazela kwemisipha, ibuyisela ngokushesha amandla abo. Kodwa-ke, ukuze kuthinte ukusebenza kwezemidlalo, udinga ukudla okungenani ama-5 kg ​​wenyama ngosuku, okuyinkinga impela. Ungakwazi ukusuthisa umzimba ngenhlanganisela yezinto eziphilayo ngokuthatha isithasiselo sokudla ngaphambi, ngemva kokuqeqeshwa, 5 g ngalinye.
6. Amaprotheni awukudla okuyisisekelo okubiza kancane ekukhuleni kwemisipha okuqinile, okunenani eliphakeme kakhulu lebhayoloji. Ngaphezu kwama-amino acid abalulekile, i-powder iqukethe ukungcola okunciphisa, izakhi ezincane. Ivimbela ukuhlanganiswa kwe-myostatin, ivuselela ukukhula kwemisipha, ikhulise ukukhiqizwa kwamandla, ivimbele i-catabolism, futhi ishise amafutha. Kunezinhlobo ezilandelayo zamaprotheni: imifino - soy, isilwane - i-casein, i-whey, iqanda. Izinga lezithako zezemidlalo eziphumelela kakhulu liholwa yi-whey protein, okuthi, ngemuva kokungena emzimbeni, ingene ngokushesha emgudwini wamathumbu, ikhulise ngokumangazayo ukugcwala kwama-amino acid egazini. Ukuze uthole umphumela omkhulu, umsoco wangemva kokujima kufanele uqukathe amaprotheni nama-BCAA. Ngohlobo ku-100g. Umkhiqizo uqukethe amaprotheni ku: inyama (25-29g.), inhlanzi (21-22g.), I-cottage shizi (12g.), Ukudla kwasolwandle (21-23g.), Ushizi (23-28g.), Tofu (17g.) , i-lentils (25g.), I-Buckwheat (12,6g.), Iqanda (6g.), Ama-Chickpeas (19g.), Ingilazi ye-kefir nobisi (3g.). Umthamo wansuku zonke wamaprotheni ngesikhathi sokwakhiwa kwemisipha ngu-2 g/kg wesisindo somzimba. Ingxenye eyodwa ye-protein shake ingu-30 g. powder for 250 ml amanzi, ijusi, ubisi. Udinga ukuphuza isiphuzo samaprotheni kuze kube izikhathi ezi-5 ngosuku: ekuseni, amahora angu-1,5 ngaphambi nangemva kokuqeqeshwa.

Naphezu kohlu olubanzi lwezithako zokudla, ukuze kwakhiwe imisipha esheshayo futhi ephephile, kubalulekile ukuqinisekisa ukuthi amaprotheni angu-50% avela emithonjeni yokudla kanye ne-50% evela kuzithako zezemidlalo.

Ngokuvamile abagijimi abafuna ukuthuthukisa imisipha babhekene nenkinga yokuthi bangalungisa kanjani ukudla ngendlela efanele. I-Monotony ekudleni kuyisithiyo esibi kumphumela oyifunayo. Ukudla kokukhula kwemisipha kufanele kube namaprotheni amaningi kanye nama-carbohydrate ayinkimbinkimbi.

Ungakwazi ukuhlukanisa ukudla komsubathi ngokwethula izitsha ezilandelayo ezivela emikhiqizweni evunyelwe: ama-muffin e-cottage shizi, amaqebelengwane kashizi, isaladi ye-squid, amaprotheni, isobho se-pea puree, amaqanda aphekiwe ngemifino, tuna, tofu, uphudingi webhanana, i-almond jelly, i-yogurt sorbet, isibindi se-veal. ngaphansi kwe-raspberry sauce, ama-pancake e-oat anophayinaphu, isangweji yenkukhu, ushizi owenziwe ekhaya, ukudla kwasolwandle ku-sauce ukhilimu omuncu, i-saumoni eyosiwe, i-pike perch ene-horseradish, i-scallops yase-Italy, izimfanzi ezinopelepele bensimbi. Amaresiphi alezi zidlo atholakala ku-inthanethi kuwebhusayithi yezokudla kwezemidlalo ethi http://sportwiki.to.

Ukudla okulinganiselayo, isethi ekhethwe kahle yokuzivocavoca amandla, ukuphuza amanzi amaningi, ukushintsha uhlobo lwe-"training-rest" yizici eziyisisekelo, ukugcinwa kwazo okuholela esethi esheshayo ye-muscle mass.