Ukudla iqoqo yemisipha: sizodlani ukuze zikhule imisipha, hhayi amafutha

Inani elikhulu ulwazi esasiwe muva phezu kwamakhanda abantu abathintekayo ukuqina sina ngenxa yethemba Yokuwina kuyinto encane, toned futhi umzimba impumuzo, ngokuvamile wayephambanisa, ngezinye izikhathi impikiswano futhi drowns e ukuphikisana. Phakathi naleso sikhathi, akukho lutho nzima:

1. Avamile umsebenzi / ukuqina / olunye uhlobo umsebenzi ngokomzimba okugxile ukuqeqeshwa amandla.
2. Ukudla okunomsoco for iqoqo yemisipha.

Lokhu - izinsika main futhi esiyisibopho ukwakha hhayi nje umzimba emide emincane, kodwa umzimba imisipha nokunwebeka kanye zazivuma. Uma le nkinga kokufaneleka ucishe ecacile, ukudla kubangela ukudideka kakhulu.

ngqó, impendulo ingu ekudleni imisipha isethi - inkolelo yokungafi ngabanye futhi kufanele kushintshwe ngamunye. Yiqiniso, zikhona amalungiselelo eziyisisekelo efiselekayo ukugcina:

1. Njalo feedings encane. Imodi evamile ukudla ezintathu kufanele kuthathelwe indawo ukudla izikhathi 5-6 ngosuku ivolumu isilinganiso izingxenye (3 isibhakela). Le ndlela muhle ngoba izakhi kufakwe ngokushesha futhi uhambe kuphela izidingo umzimba, hhayi ekuhlehlisweni ezinqeni, izingalo kanye esiswini.
2. ukudla ikhalori aphezulu. Umuntu usebenza ihholo ku iqoqo yemisipha, ngenza isilinganiso samahora energy 15% ngaphezu kwesilinganiso. Ngakho-ke, kudinga amandla, okumele ezikhishwe ukudla.
3. Ngesisekelo ukudla - carbohydrate. Futhi carbohydrate - eziyinkimbinkimbi. Ilayisi, oatmeal, amazambane, i-pasta, nokunye okufana nokolweni. Njengoba ubona, ekudleni ukwakha imisipha ngokuyisisekelo sihluke ukudla kwesisindo. Nokho, umgomo wabo futhi uhlukile.
4. Imikhiqizo ngokuqukethwe amaprotheni eliphezulu kumele sibe khona ngesikhathi sokudla ngasinye. Kungaba inkukhu webele, inhlanzi, inyama yenkomo, ukudla kwasolwandle, ushizi, njll Kukhethwa ikakhulu imikhiqizo ephansi fat (ngaphandle izinhlanzi). Ingulube kangcono ngaphandle kusukela ekudleni. Isibalo amaprotheni adingekayo ngelanga ibalwa kanje: esisindo 2 g amaprotheni ngalinye 1 kg.
5. Isilinganiso amafutha kanye carbohydrate ekudleni wamaprotheni ukudla nsuku zonke: 30/10/60 %% ngokulandelana.
6. Gwema ezilwane, zikhetha ngokugqamile Nuts (pecans, walnuts, ama-alimondi, amantongomane hhayi kuphela njengoba isidlo Main - .. Faka isamba amafutha umhubhe angu-10.
7. Ubuningi bamahora ukudla aminyene - emva ukuqeqeshwa. Ukudla iqoqo yemisipha kusikisela ukuba khona ukusebenzisa akhathazayo, ngemva kwalokho umzimba kuthatha share sengonyama kwamandla. Take it kufanele kube kusuka carbohydrate. imizuzu engu-40 ngemva ukuqeqeshwa - isikhathi esihle ukusungulwa kwesiGungu imikhiqizo yokudla Kunconywa. Kulokhu, kukhona okukhulu kwemisipha ukukhula.
8. indlela ngamunye. Kuphela okuhlangenwe nakho kwawo siqu kanye amaphutha, ungaletha "Ukudla ephelele". umzimba ngamunye ngaphakathi iyaphendula evamile ehlukile ukwethulwa umkhiqizo ekudleni. Ukudla imisipha ukunxenxa, kanye nanoma yimuphi omunye Ukudla, umane asinakukopishwa kokuhlangenwe nakho yomunye. Kukhona imithetho jikelele, okuyinto ukuba banamathele, kodwa ekwakheni yakho siqu Ukudla kubaluleke kakhulu.
9. Amanzi. Ngaphandle kwamanzi, ngisho (ikakhulukazi) athlete kuphi. Ukudla eyomile imisipha ukunxenxa kanye ukuqeqeshwa amandla - ingcindezi eyanele emzimbeni. Ukuphelelwa amanzi emzimbeni futhi ukucindezeleka umzimba azidingekile, ngakho kufanele uphuze okungenani 3 amalitha amanzi ngosuku.

Ngisho ezinye izincomo iqoqo yemisipha.

1. Izithako: amaprotheni gainer. Ngomqondo onabile, uma amandla yakhiwe ngendlela efanele, okuyinto kungenzeka kuphela ngokususa isipiliyoni, Izithako Awekho izidingo. Uma unomuzwa wokuthi nedobiraete ngasizathu simbe, iprotheni: inkukhu akusho ukukhuphuka, ukhathele ushizi, kwelinye ukudla ungayithola enye by amaprotheni umkhiqizo ku Shake amaprotheni. gainer isidingo ezingabazekayo nakakhulu. Nazi ongakhetha kungaba ezimbili: kuphakathi kokuthi - wayohlala sina ukulungiselela imincintiswano, noma amandla akho ayakhelwe.
2. Esinye isici esibalulekile yokudla iqoqo yemisipha: ukuqeqeshwa okunzulu kufanele kwandulelwe reception carbohydrate ayinkimbinkimbi ukuthi kugaywe kancane futhi kancane ulahlekelwa amandla, okuyinto ubungqabavu ukhiye lapho uvivinya umzimba.