Zvikafu gumi zvakanakisa kuwana mhasuru
Zvemukati
- Zvikafu gumi kuti uwane mhasuru
- Ruzivo rwehutano rwezvikafu zvehypertrophy
- Zvokuwedzera kuti uwane mhasuru
Chikafu chekuwana mhasuru chakapfuma mumapuroteni senyama, mazai uye nyemba dzakadai bhinzi nenzungu, semuenzaniso. Asi pamusoro pemapuroteni, muviri unodawo simba rakawanda nemafuta akanaka, ayo anowanikwa mune zvekudya zvakaita salmon, tuna uye avocado.
Izvi zvekudya zvinobatsira kupa simba rakawanda rekudzidzira uye kupa mapuroteni ekuumbwa kwemhasuru, zvichipa kuunza mhasuru hypertrophy.
Zvikafu gumi kuti uwane mhasuru
Chikafu chakanakisa kuwana mhasuru uremu husingakwanise kushayikwa kubva kuhutachiona hwehypertrophy ndewe:
- Huku: yakapfuma mumapuroteni uye nyore kushandisa mune ese makuru ekudya uye zvinwiwa;
- Nyama: nyama dzese dzakapfuma muprotein nesimbi, zvinovaka muviri zvinokurudzira hypertrophy uye zvinowedzera huwandu hweoksijeni mumhasuru;
- Salmoni: pamusoro pemapuroteni, akapfuma mu omega 3, mafuta akanaka ane anti-kupisa simba, ayo anobatsira mukudzora mhasuru;
- Zai: pamusoro pekuve chikuru sosi yeprotein, zvakare ine ayoni uye B mavitamini, ayo anovandudza oxygenation yemhasuru uye inosimudzira kukura kwavo;
- Cheese: kunyanya yakanyanya mafuta chezi, senge migodhi uye rennet, sezvo ivo vachiwedzera zvakanyanya macalorie mune chikafu uye zvakare ane akakwirira mapuroteni;
- Nzungu: akapfuma mumapuroteni eB uye mavitamini, kuwedzera kune antioxidants iyo inofarira kupora kwemasuru mune yekumashure-Workout;
- Tuna hove: yakafuma mu omega-3 uye iri nyore kushandisa, iyo sosi yemapuroteni uye mafuta akanaka anogona kushandiswa muzvikafu zvekudya kana post-Workout;
- Kukotama: chakanakisa sosi yemakori uye mafuta akanaka, kuwedzera huwandu hwesimba uye antioxidants yemubhedha. Inogona kuwedzerwa musaradhi yemasikati kana mumavitamini mune pre kana post-Workout;
- Mukaka: akapfuma mumapuroteni, calcium, phosphorus uye magnesium, zvicherwa zvakakosha kukurudzira mhasuru kudzvinyirira uye kuwedzera kudzidziswa kuita;
- Bhinzi sosi huru yeprotein yemuriwo, inowedzera kupfuma kana ichidyiwa nemupunga muzvikafu zvikuru, sezvo ichipa musanganiswa wakanaka wemaamino acids etsandanyama.
Iyo yakanaka mukudya kuti uwane mhasuru yakakura ndeyekuti kudya kwese kune manyuko akanaka eprotein, uye zvinodikanwa kusanganisa chikafu chakadai sizi, mazai, yogati nenyama muzvikafu. Iri zano rinopa huwandu hwakanaka hweamino acids kune mhasuru mukati mezuva rese, ichifarira hypertrophy. Ona chinyorwa chakazara pa: Zvikafu zvine mapuroteni.
Tarisa vhidhiyo uye uone maitiro ekuwana mhasuru:
Ruzivo rwehutano rwezvikafu zvehypertrophy
Iyi tafura inotevera inoratidza huwandu hwemacalorie, mapuroteni uye mafuta echikafu gumi chinoratidzwa chehypertrophy:
| Chikafu | Makorori | Mapuroteni | Mafuta |
| Chipfuva chehuku | 163 kcal | 31.4 g | 3.1 g |
| Nyama, dhadha | 219 kcal | 35.9 g | 7.3 g |
| Salmoni yakakangwa | 242 kcal | 26.1 g | 14.5 g |
| Zai rakabikwa (1 UND) | 73 kcal | 6.6 g | 4.7 g |
| Minas chizi | 240 kcal | 17.6 g | 14.1 g |
| Nzungu | 567 kcal | 25.8 g | 492 g |
| Tuna hove | 166 kcal | 26 g | 6 g |
| Avocado | 96 kcal | 1.2 g | 8.4 g |
| Mukaka | 60 kcal | 3 g | 3 g |
| Bhinzi | 76 kcal | 4.7 kcal | 0.5 g |
Izvi zvekudya zviri nyore kuisa mukudya kwako kwezuva nezuva, uye zvinofanirwa kudyiwa pamwe nezvakanaka zvine makabhohaidhiretsi, senge mupunga, yakazara-gorosi pasita, michero uye chingwa chezviyo chakazara.
Zvokuwedzera kuti uwane mhasuru
Anonyanya kushandiswa ekuwedzera kuti awane mhasuru uremu ndewe Whey Protein, iyo inogadzirwa kubva kune whey protein, uye Creatine, inova amino acid komputa inoshanda senzvimbo yekuchengetera yemhasuru uye inosimudzira iyo hypertrophy.
Izvo zvakakosha kuti urangarire kuti izvi nezvimwe zvinowedzera zvinofanirwa kudyiwa zvinoenderana nehutungamiriri hwehutungamiriri, izvo zvinoratidza kuti ndeipi yakanakisa uye yakawanda sei yekushandisa zvinoenderana nehunhu uye mhando yekudzidziswa kwemunhu wega wega. Dzidza zvakawanda pa: Zvokuwedzera kuti uwane mhasuru.
Zvinonakidza
REM kurara: chii icho, nei chakakosha uye kuti ungachiita sei
