Anabolic Diet Basics: Vaka Musuru uye Rasa Mafuta

Zvemukati

• Kudya kwevanabolic kunoshanda sei?
• Chirongwa
• Kuchengeta uye induction chikamu
• Chikamu chepuru
• Kucheka chikamu
• Mazuva evhiki / vhiki dzevhiki
• Ngozi dzekudya kwevanabolic
• Mafuta mangani aunoda iwe paanabolic dhayeti?
• Muenzaniso wezuva revhiki rekudya chirongwa
• Kudya 1: Kudya kwemangwanani
• Kudya 2: Snack
• Kudya 3: Kudya kwemasikati
• Kudya 4: Snack
• Kudya 5: Kudya kwemanheru
• Matanho anotevera

Mhedziso

Kudya kunovimbisa kushandura muviri wako kuita muchina unopisa mafuta kunogona kutaridza kunge chirongwa chakaringana, asi zvataurwa zvacho zvakanyanyisa kuva chokwadi? Kudya kwevanabolic, kwakagadzirwa naDr Mauro DiPasquale, kunovimbisa izvozvo chete.

Chikafu chevanabolic chikafu chakaderera-chehydrohydrate chinoenderana nekusiyanisa yakaderera-carb uye yakakwira-carb mazuva.

Sechiremba uye anokwikwidza simba rinosimudza, DiPasquale akagadzira iyo yekudya yevanabolic kune avo vanoda kuwana yakawanda mhasuru uremu sezvinobvira vachichengeta mafuta emuviri anotengesa zvakaderera kwazvo.

Akatumidza zano rake kuti anabolic chikafu nekuti aifunga kuti makabhohaidhiretsi bhasikoro anogona kutevedzera zvinokonzerwa nevanabolic steroid.

Kudya kwevanabolic kunoshanda sei?

Sekureva kwaDiPasquale, kuchinjanisa kudya kwehydrohydrate kunokutendera kuti upise mamwe mafuta semafuta. Izvi zvinokutendera iwe kuchengetedza yakawanda yemhasuru mashoma sezvinobvira.

Mune chikafu chinowanzoitika, ese matatu macronutrients - makabhohaidhiretsi, mapuroteni, uye mafuta - anoshandiswa. Kune vatambi, weightlifters, uye vavaki vemuviri, izvi zvakasikwa maitiro zvinokonzeresa pavanoda kudzikira uremu asi chengetedza mhasuru kuwana. Kubatsira kwechikafu chevanabolic ndechekuti haisi koriori inodzora.

Muviri unoda macalorie kuti uchengetedze mhasuru, saka chero kuderera kwekudya kwecaloric kunogona kukonzera kurasikirwa kwemaviri enyama. Pane kudaro, chirongwa ichi chinovimbisa kushandura metabolism kuti ifarire mafuta, ichikubvumidza iwe kuti udye zvakajairwa huwandu hwe macalorie uchiri kuona kudzikiswa kwemafuta emuviri muzana.

Chirongwa

Kudya kwevanabolic kunoendeswa muzvikamu. Imwe neimwe yakagadzirirwa chero kuchengetedza, kuwana, kana kurema zvibodzwa.

Kuchengeta uye induction chikamu

Iyo yekuchengetedza / yekumisikidza chikamu inokurudzirwa kwemavhiki ekutanga kusvika mana aine macalorie ekudyiwa mazinga e18 nguva muviri wako uremu mumapaundi. Yakagadzirirwa kubvumira muviri wako kujairira iyo yakaderera-carb kunwa pakutanga kwekudya uye inoshandiswa sedanho rekuchengetedza mukati mese.

Chikamu chepuru

Chikamu chakakura chinotevera chikamu chekupinza, nechinangwa chekutanga chekuzadzisa huremu hunodiwa. Iko hakuna kureba kwenguva yakatarwa yechikamu chino, sevateveri vanokurudzirwa kuti varambe varipo kusvikira huremu hwawana.

Kuti uone yako yakakosha huremu huremu, DiPasquale inoratidza kushandisa yako chaiyo huremu hwemuviri mumapaundi, wobva wawedzera gumi neshanu muzana. Sezvo chikamu chekucheka chinotevera chikamu chakakura, kuenda pamusoro pehuremu hwako hwemuviri hunofungidzirwa kuita kuti kurasikirwa kwemafuta kunotevera kuve nyore.

Kucheka chikamu

Chekupedzisira, iyo yekucheka chikamu iri yakaderera-carb uremu hurongwa, pamwe nemazano ekucheka mazana mashanu kusvika chiuru macalorie kubva kuchikamu chekuchengetedza. Ichi chikamu chinofanirwa kumhanyiswa kudzamara wawana chinodiwa chemafuta emuviri muzana, zvirinani zvishoma pasi pegumi muzana.

Nepo imwe neimwe yezvikamu iine akasiyana macaloriki ekudyiwa mazinga anoenderana nezvinangwa, macronutrient zviyero hazvina kuchinja.

Kudya kwevanabolic kunoenderana necustomer cycling: yakaderera-carb mukati mevhiki uye yakakwira-carb pakupera kwevhiki. Kusiyanisa yakaderera uye yakakwira makabhohaidhiretsi mazuva anodzivirira muviri kubva mukudzoka kunopisa kunyanya carbs yemafuta. Mazuva epamusoro e carb anotenderawo muviri kuzadza mafuta akarasika panguva yekurovedza muviri zvine simba.

Mazuva evhiki / vhiki dzevhiki

Kwechikamu chezuva revhiki, chinotariswa chinofanira kuve chekudzikisira kudya kwehydrohydrate kusapfuure makumi matatu magiramu pazuva nekoriori yekudya ichiuya zvakanyanya kubva kumafuta uye mapuroteni. Sezvineiwo, kuputsika kunofanirwa kuve 60 kusvika 65 muzana mafuta, 30 kusvika 35 muzana mapuroteni, uye mashanu kusvika gumi muzana makabhohaidhiretsi.

Mushure memazuva mashanu ekuderera-carb kudya, chikamu chekupera kwevhiki chakagadzirirwa kuzadza zvitoro zvehydrohydrate mumuviri. Yekupera kwevhiki macalorie, 60 kusvika 80 muzana inofanirwa kubva kumakabhohaidhiretsi, iine gumi kusvika makumi maviri muzana kubva kumafuta uye gumi kusvika makumi maviri muzana kubva mumapuroteni.

Ngozi dzekudya kwevanabolic

Kudya kwevanabolic kunofanirwa kungoteedzerwa kwenguva yakatarwa. Inogona kushandira iye anovaka muviri kana wehuremu achigadzirira makwikwi.

Nepo chikafu ichi chichiwedzera hutete hwemuviri uchidzikira zvitoro zvemafuta emuviri, hazvireve kuti chikafu chine hutano. Chinonyanya kukonzeresa kune chikafu chevanabolic kushomeka kwefibre uye micronutrients, kunyanya kubva kushoma yemiriwo, michero, uye kudya kwegume.

Nepo chikamu chekupera kwevhiki chichi bvumidza kuwanda kwemakabohydrate kudya, miriwo mishoma, hapana mabhatani, uye zero michero inokurudzirwa chikamu chevhiki revhiki.

Uku kusaenzana kunoguma nekuderera kwekutora ma antioxidants, akakosha pakurwisa kushushikana kweiyo oxidative kunoitwa nekurovedza muviri. Nekuti chikafu ichocho hachina fiber, chinogona kutungamira kukuwandisa kweasina hutano gut mabhakitiriya uye kusingaperi kuzvimbirwa.

Sekureva kwemumwe mhuka, insulin haishandewo pane akakora-mafuta, ketogenic chikafu senge ichi. Kuti ugone kugaya makabhohaidhiretsi - kunyangwe iwo madiki mashoma muchikamu chevhiki - unoda insulin. Kudya kwenguva refu-mafuta kunogona kutungamira ku insulin kushora, uko kunogona kuwedzera njodzi yehosha yemoyo, mhando 2 chirwere cheshuga, uye metabolic syndrome.

Iine yakakurudzirwa 60 kusvika 65 muzana koriori kubva mukudya kwemafuta, kunyangwe yakaenzana nguva yakashandiswa pane yekudya kwevanabolic inogona kutungamira mukukwana insulin basa. Sezvo huwandu hwekudya kwemafuta hwadzikira, insulin basa rinodzokera kune yayo yakajairika mamiriro.

Mafuta mangani aunoda iwe paanabolic dhayeti?

Mafuta ezvekudya, kunyanya kuwanda kwemafuta akazara, kunozivikanwa kugadzirisa zvakanaka testosterone uye uyerogen kugadzirwa.

Ukuru hweshanduko idiki, asi DiPasquale akatsiga pachimiro chake chekuti mafuta akazara akakosha mukugadzira mahormone akakwana.

Pamazuva evhiki, anoratidza kudya kwakanyanya kwe:

• kucheka kwemafuta kwenyama tsvuku
• mazai akazara
• akazara-mafuta zvigadzirwa zvemukaka senge chizi, kirimu, uye bota
• mafuta
• nzungu
• nati inopararira

Inofananidzwa nemono- uye polyunsaturated mafuta, mafuta akazara anowedzera cholesterol uye triglyceride mazinga. Izvi zvinowedzera njodzi yemoyo.

Muenzaniso wezuva revhiki rekudya chirongwa

Makorori: 2300

Mafuta: 60-65 muzana

Mapuroteni: 30-35 muzana

Carbohydrate: 5-10 muzana

Kudya 1: Kudya kwemangwanani

• 3 mazai akazara
• 1 oz. cheddar cheese
• 1 tbsp. mafuta
• 2 inobatanidza turkey sausage, yakabikwa

Whisk mazai nechizi. Pheka mupuniki 1 yemafuta uye ushande nemasoseji zvinongedzo.

Nutrition: 511 macalorie, 43.5 g mafuta, 28.7 g protein, 1.4 g carbs

Kudya 2: Snack

• 6 oz. 1% kottage chizi
• 1 tbsp. omuarumondi ruomba
• 1 tbsp. hupfu hweflakisi
• 1 tbsp. mafuta

Shandisai kottage cheese nemaarmond butter, furawa yakakanyiwa, uye mafuta akasanganiswa mukati.

Nutrition: 410 macalorie, 28.4 g mafuta, 28.3 g mapuroteni, 11.5 g carbs

Kudya 3: Kudya kwemasikati

• 4 oz. yakabikwa huku zamu
• 1 mazai akaomeswa
• 2 makapu romaine lettuce
• 2 tbsp. mafuta
• 1 tbsp. vhiniga

Shumirai chifu chekuku uye mazai pamusoro pe lettuce. Kanda nemafuta uye vhiniga.

Nutrition: 508 macalorie, 35.8 g mafuta, 42.5 g protein, 3.8 g carbs

Kudya 4: Snack

• 4 oz. pasi nyuchi
• 1 oz. cheddar cheese
• 2 tbsp. nzungu ruomba

Pheka pasi nyama yemombe pamwe nechizi. Shumira nepeanut butter serutivi.

Nutrition: 513 macalorie, 32.6 g mafuta, 49.5 g protein, 6.7 g carbs

Kudya 5: Kudya kwemanheru

• 4 oz. yakabikwa huku zamu
• 2 makapu romaine lettuce
• 1 tbsp. hupfu hweflakisi
• 1 tbsp. mafuta
• 1/2 tbsp. vhiniga

Whisk chikafu chakatsetseka, mafuta, uye vhiniga. Tora ne lettuce uye ushumire nehuku rehuku.

Nutrition: 352 macalorie, 20.4 g mafuta, 38.5 g protein, 5.4 g carbs

Matanho anotevera

Nepo kudya kwevanabolic kuchikosha kune avo vanotsvaga kuwana kwakanyanya kugwinya, hazvikurudzirwe kune vanokwikwidza vatambi vane yakakwira makabhohydrate zvido. Izvo zvakare hazvina kukodzera kune vanhu vanotarisa chete kuonda.

Sezvo chirongwa ichi chakanyanya kudzvinyirira uye kushomeka mune zvinovaka muviri, chinofanirwa kungoshandiswa kwenguva pfupi yenguva kuti uwane chinangwa chakati. Zvekureruka kwese uremu, kudya-kwakakora-kudya kwakabatana pamwe nekuekisesaiza ndiyo nzira inosimudzira, ine hutano.