Misimboti Sports Nutrition ari yakatarwa paMisa Body

Basic mitemo "Kudya" pamusoro yakatarwa pakati mukanyiwa muviri zviri akakodzera wose uye haatori nguva yokuita uye kubva nemitambo kudya kunovaka.

Mazano mitambo kudya:

1. Kuti awedzere mafuta uye uwandu zvokudya zvinofanira kuva zvishoma nezvishoma, kuti haitungamiriri zvomudumbu vachivavhiringidza.

2. Zvakakosha kuti kudya mukuru-mafuta zvokudya kuitira kuti pazuva nhamba yacho yakanga zvinopfuura zvokudya yakaderera-mafuta (anenge 60-80% rugwaro zvinodiwa).

3. kuwanda kudya kuti kwakaenzana zvichibvira, i.e. anenge 6 kanomwe pazuva. Hazvina yakarumbidza kuderedza zvokudya nokuti izvi zvingaita kuti kuwedzera adipose rinenge asi kwete tsandanyama, inova chinangwa chikuru simba. Vazhinji macalorie zvinofanira kudyiwa kuti 15.00 nokuti kudya zvakanaka kudya mapuroteni uye nyore digestible chikafu.

4. muganhu kudyiwa michero uye zvihwitsi, rine kutsanya makabhohaidhiretsi uye mamwe mafuta (soseji, ruomba, mafuta). Fast makabhohaidhiretsi zvinonyanya kudiwa pashure muviri. Panguva ino, kunyange akataura kuti vadye.

5. Zvakakosha kunwa mvura. zvazvingava Daily panguva yakatarwa uremu - 3 litres. Pose pane chido yokunwa, unofanira kuita izvi kudzivisa kupera muviri, izvo kwakakanganisa kunokanganisa muviri wose.

6. Training chinofanira zvakajeka wakaradzikwa nenzira kuti hafu yeawa pamberi nokudzidziswa uye pashure inenge hafu yeawa pashure zvaibvira kudya.

7. chikamu macalorie mukoridho nehasha sezvinotevera: 60% - makabhohaidhiretsi, 30% - mapuroteni 10% - kwemafuta.

8. chikuru musimboti yemitambo zvokudya: macalorie vakapisa panguva yechiitwa haafaniri pakuwanda macalorie kudyiwa. kureva nheyo iyi akasiyana zano akarasikirwa uremu chaizvo.

Kana hunotanga kukura muviri uremu, unofanira pachena kuongorora ose paundi. Nokuyera zvakanaka ose 2-3 mazuva. Kana chinhu hakuzofadzi kuwedzera, unofanira kudya zvakawanda kusvikira vakura kuti magiramu 700 pavhiki. Ndicho chakanakisisa kuita.

Chii chinofanira kuva hwaro muviri? Kutanga, zviri kuorera nyama, hove, mazai, nomukaka zvigadzirwa, nzungu (mu zviduku zvakawanda), howa, michero, miriwo. Musava chakaipa kushandisa anokosha mavhitaminzi nokuda kwokuramba masoja emuviri uye utano muviri. Ungaedzawo mitambo zvivako, zvikuru zvakagadzirirwa kuti zvienderane ose unhu uye muviri zvinodiwa kuti muchiuto kuti kwetsandanyama. Zvino pamusika pane kumbonyanya kunosanganisira zvivako, vose nezvipfuwo uye dzimwe kugadzirwa. Tikafunga nokuwana mapuroteni wakakurira yakanaka basa yakatarwa uremu. Protein zvinofanira kutorwa ose maawa 3-4. Sezvo ari mubishi kurasikirwa uremu, aine kutaridza uremu zvingaitika chemabhazi. Musafunganya, ichi chinhu chakaipa muitiro pashure akawanda vhiki imwe yakatarwa. simba Main kupfuurira.

Kamwe pavhiki inokurudzirwa kuongorora mvura, mafuta uye tsandanyama mwero. Kunenge kuti achaita kumba, asi rinokosha nzvimbo dzinoita mabasa akadai. Scales vane zvinhu zvino inotengeswa muzvitoro, asi kururama mashoko avo hazvigoni inosimbiswa, kunyanya kana zviri isingadhuri analogues vokune dzimwe nyika vagadziri.

Kana ukatevera kunenge uye gadzirira mupfungwa vanobudisa muchiuto muitiro anozviramba refu.