Nutrition ngoba bulking - okungumsu

Ukwakha umzimba kuyinto zithandwa kulezizinsuku, kodwa abantu abaningi ngisho bona kulukhuni kangakanani kwabethemba umnotho ezemidlalo. Lokhu kuchazwe iqiniso lokuthi ke akwamukeleki nhlobo ukuthi kufanele akhulekelwe kulo- edonsa "hardware", ngoba kukhona kubaluleke kakhulu nezinye izinto: ukudla, umbuso ukuhambisana, nokusebenza kwengqondo, nokunye okunjalo. Kulesi sihloko thina ukuyichaza ngokuningiliziwe indlela ukuba ukudla bulking, futhi hlobo luni isisindo - chaza ngezansi.

Umgomo ukusetha mass we inzuzo esisindo of athlete nge amaphesenti linqoba yemisipha phezu amafutha. Okusho ukuthi, uma iqoqo 10 kg kungaba amandla ekahle 6-7 kg muscle 3-4 kuphela kg of fat. Ngemva ngashayela oyifunayo umdlali mass liya esigabeni sesibili - omiswe esakhiwa ngo evutha fat 3-6%. Omiswe - inqubo eyinkimbinkimbi, ngoba bodybuilders kudingeke uwuyeke carbohydrate okusheshayo (sweet), ukudla okunamafutha kanye iziphuzo ozithandayo. Nokho, lokhu isikhathi lapho ekugcineni ufaneleke izindleko ke. Kodwa emuva ukudla. Ngakho, amandla ukusetha uquqaba sasivumela jikelele, efanelekayo iningi abasubathi (kungenzeka kwezinye izici ecto- futhi endomorphs). Nazi izimiso eziyisisekelo le nqubo.

1. Esinye sezimo ebaluleke kakhulu ekwakheni mass kuhlukaniswa ukudla - izikhathi 5-6 ngosuku. Lokhu kukuvumela ukuba Ungalandi uhlelo wakho wokugaya ukudla bese ngesikhathi esifanayo kuzokuvumela ukugeleza izakhi lwalo emfudlaneni igazi usuku lonke. Izingxenye kufanele kube encane amaprotheni eliphezulu kanye carbohydrate.
2. Carbohydrate - kuyingxenye ebalulekile ekudleni ukudla yakho, ngoba nikeza umzimba amandla. Cishe u-70% wenani kudliwa kufanele kube eliphezulu ukudla ikhalori. Nokho, qaphela ukuthi ufuna ukuba carbohydrate kancane ngaphezulu (okusanhlamvu ezahlukene) hhayi okusheshayo (amaswidi) ukuthi ngokushesha kusetshenzwe umzimba ku amafutha. Ungakhohlwa mayelana izithelo nemifino abacebile fibre abalulekile, kodwa isabelo sabo awe-30%.
3. Ngaphezu ukunciphisa ukusetshenziswa carbs okusheshayo, nawe kudingeka udle fat kancane. Ikakhulukazi "eyingozi" kuthiwa inama (nokunamanoni, imayonnaise, ayi nokunye okunjalo). Kodwa akwenzeki uwasuse ngokuphelele kusukela ekudleni kwakho, ngoba ngaleso sikhathi zingaphazamisa umzimba. Ewusizo ukusetshenziswa izinhlanzi (ngisho amafutha) kanye namafutha kafishi. Fast carbohydrate kungase kube usizo. Isikhathi elilungile kakhulu ukusetshenziswa kwabo kuyoba ukuphela Amazing, uma uvula iwindi amaprotheni-carbohydrate.
4. Ungakhohlwa lapho ephuza umbuso. Lapho imisipha usethe, nalapho umzimba eziningi ukusabela umzimba, amanzi kuyinto ebalulekile okuyingxenye, ngoba kuyadingeka ukuze kuphelele yonke ukusabela. Yidla i-2.5-3 amalitha ngosuku kwamanzi ahlanzekile (itiye, iziphuzo kanye iziphuzo ezinesoda ungabali).
5. Cishe ukuba ezilinganiselwe lingase libukeke kanje:

• okuqukethwe carbohydrate - 50-60%;
• amaprotheni wokuqukethwe - 30-35%;
• lokucuketfwe fat - 10-20%.

Kufanele ibukeke ukudla okufanele ukuze isisindo isethi. Nokho, qaphela ukuthi akukho ukuhlanganisa ephelele, umuntu ngamunye - uhlukile. Uma unqume sina ukwenza sawo esiningi, kungcono ubonane Umqeqeshi abangochwepheshe zizokusiza ukuba ukwazi ukubhekana nalesi mkhuba. Ukusiza yemisipha lingakhetha ezemidlalo umsoco, kuhlanganise namaprotheni, Creatine, creatine nama-amino acid. Eqinisweni Fun ukuthi eminyakeni 20-30 edlule, lapho umkhakha kwezemidlalo umsoco ingakamiswa asethuthukile, bodybuilders zisebenzisa ubisi losana ngokuba ukunxenxa mass. Kungani? Kulula kabi. Ngokusekelwe uya khona, kwaba izinga ngokwanele futhi kwadingeka ngesikhathi esifanayo 30-35% protein ne 65-70% carbohydrate, okwenza kube gainer ezinhle. Yikuphi nje abanakuzisungulela ekuphishekeleni ngomzimba omuhle! Nokho, ngezisekelo zokuthi ukudla kufanele ufune iqoqo mass, siye echazwe. Futhi kokuba iye matasa izinyanga eziyisithupha ngenkuthalo, uyoba ukucosha ukudla "bona." Ngikufisela inhlahla!