Iyo Yekutanga Nhungamiro yeKuvaka Muviri Kudya Prep uye Kudya

Zvemukati

• Iyo Basics: Kuvaka muviri Kudya
• Maitiro Ekusarudza Yako Makorori uye Macro Zvinangwa zveKuvaka muviri Kudya Kugadzirira
• 1. Tsvaga yako yezuva nezuva simba rekushandisa.
• 2. Chinja zvichibva nekuti urikurova kana kucheka.
• 3. Ratidza makros ako.
• Iyo Nhanho-nhanho Nongedzo yeKuvaka muviri Kudya Kugadzirira
• 1. Tora maturusi ako.
• 2. Ronga nekutenga chikafu.
• 3. Gadzira zvekudya zvekutanga.
• 4. Unganidza zvokudya zvako.
• Zuva reMuviriKuvaka Kudya Kugadzirira Pfungwa
• Kuvaka muviri Kudya Kugadzirira Kununura Masevhisi
• Ongororo ye

Kana iwe wakambosangana nemukwikwidzi anovaka muviri - kana hee, achangobva kupururudza kuburikidza ne Instagram feed - haungashamise kuziva kuti vanohwina mhasuru dzavo, dzakaonda bods kuburikidza ne combo ye regimented kurovedza muviri uye kudya kunovaka muviri.

Kuti urambe uine regimented yekuvaka muviri kudya, kudya-prepping kunokosha. .

Kunyangwe iwe uri mutambi ane mukurumbira, uchida-kuve unovaka muviri, kana kungoita zvekudya zvinovaka muviri, iyi nzira-yekutungamira kwekuvaka muviri kudya kwekugadzirira kunogona kubatsira.Uyezve, zvimwe zvekuvaka muviri zvekugadzirira mapikicha zvinokuita iwe drool. (Zano: Haisi huku nemupunga chete.)

Iyo Basics: Kuvaka muviri Kudya

Kuvaka muviri hakuna kana saizi-inokodzera-ese chirongwa chekudya icho vatambi vanofanirwa kutevera. Zvisinei, mapurogiramu akawanda ekuvaka muviri anovaka muviri anobatanidza kudya kwekoriori nekudya kukuru (inozivikanwawo se 'Kana Inokodzera Macros Yako' kana 'IFYM' kudya), anodaro Paige Johnson, anovaka muviri prep nutritionist neThe Diet Doc ane zvitupa zvekudya. kubva ku Precision Nutrition uye iyo National Academy yeMetabolic Sayenzi.

Kuverenga macalorie kunoda kuteedzera macalorie ako kuti ugare uri padhuze tabu pane chaizvo zvauri kudya zuva rega rega. Kuverenga macronutrients (macros kwenguva pfupi) ndezvekuita chokwadi chekuti imwe muzana yemakoriori ako anobva kune yega yeaya macronutrients: protein, makabhohaidhiretsi, uye mafuta.

"Iyo chaiyo muzana yemacros ichasiyana munhu nemunhu, asi zvirongwa zvizhinji zvinoda huwandu hwakawanda hwema carbs, huwandu hwepakati hweprotein, uye yakaderera kusvika pakati nepakati yemafuta," anotsanangura Evan Eaton, nyanzvi yezvikafu neNutrishop muBoca Raton , Florida.

Inzwi rakaomarara? Ndosaka vatambi vazhinji vachihaya murairidzi kana nyanzvi yezvokudya kuvabatsira kuti vazive kuti macalorie avo anoverengeka uye kuparara kwemacronutrient - uye chirongwa chavo chemutambo wekuvaka muviri - chinofanira kunge chiri pamatanho ese ekugadzirira, anodaro anovaka muviri Natalie Matthews, IFBB Bikini Pro uye muvambi we Anokodzera Vegan Chef.

ICYDK, vazhinji vanovaka muviri vanotevera "bulking" uye "kucheka" mwaka, panguva iyo ivo vanonyanya kufunga nezvekuvaka tsandanyama (uye kazhinji kudya mamwe macalorie) kana kurasikirwa nemafuta (kazhinji kucheka macalorie). Vamwe varairidzi vanokurudzirawo kudya kwenguva, zvinova ndipo paunoshandisa zvine mutsindo carbs kubatsira kusimbisa pre-Workout kana kuzadza zvitoro zveglycogen post-Workout. (FYI, izvi ndizvo zvekudya zvakanakisa kudya musati uye mushure mekurovedza muviri.)

Zvakadaro, ndizvondizvo zvinogoneka kuna DIY. Nekudaro, kana iwe uri kutsvaga kuti uite yako wega yekuvaka muviri kudya uye chikafu, gadzirira kukwenya maoko ako.

Maitiro Ekusarudza Yako Makorori uye Macro Zvinangwa zveKuvaka muviri Kudya Kugadzirira

1. Tsvaga yako yezuva nezuva simba rekushandisa.

Nhanho yekutanga ndeyekuziva yako Zuva Nezuva Energy Energy Expenditure (TDEE), anodaro Anthony Balduzzi, NMD, muvambi weThe Fit Baba Project: , zera, uye nhanho yebasa,” anotsanangura kudaro. Kuti uwane kukosha ikoko, shandisa online Calculator senge iyi kana iyi. (Pano: 10 Zvinhu Zvawaisaziva NezveMakori).

2. Chinja zvichibva nekuti urikurova kana kucheka.

Kana chinangwa chako chiri chekudzikisa huremu nemafuta (kucheka), iwe uchafanirwa kudya mashoma macalorie kupfuura yako TDEE nhamba, anotsanangura Dr. Balduzzi. "Asi kana uri kutsvaga kuwedzera uremu kana tsandanyama, iwe uchafanirwa kudya zvishoma macalorie," anodaro. Wedzera kana kubvisa mazana maviri nemakumi mashanu kusvika kumazana mashanu macalorie kuenda/kubva kuTDEE yako kuti uwane yako yemazuva ese yakananga macalorie ekudya (DTCI). (Uri kutsvaga kuendesa tsandanyama dzako kune imwe nhanho? Iyi-inosanganisirwa gwara rekubhuroka ichakubatsira kuzadzisa zvinangwa zvako zvekusimba.)

3. Ratidza makros ako.

Iwe unogona kuita boka remasvomhu kuti uone chaizvo mangani magiramu e carbs, mapuroteni, uye mafuta iwe aunofanirwa kuve nechinangwa chekudya zuva rega rega (gwaro iri rinokuratidza maitiro ekuzviita) - kana iwe unogona kungozvivharisa mune macro karukureta . Edza imwe yeiyi:

• Katy Hearn Fit Macro Calculator
• IIFYM Macro Calculator
• BodyBuilding.com Macro Calculator

Iyo Nhanho-nhanho Nongedzo yeKuvaka muviri Kudya Kugadzirira

Chirevo chechirongwa chekuvaka muviri ndechekuti iwe unogona kudya chero chikafu chaunoda, chero bedzi usinga pfuure ako akagoverwa macalorie uye warova chakaringana chiyero chematatu macro. (PS nzira yekudya iyi inogona zvakare kunzi "kudya kunochinja.")

Kudya kwekugadzirira kunogona kukubatsira zvakanyanya kunamatira kune chikafu chekuvaka muviri. "Zviri nyore kwazvo kusiya nzira uye kuita sarudzo dzisina kunaka kana ukatadza kugadzirira kudya," anotsanangura Eaton. Ndosaka iye naJohnson vachikurudzira kugovera imwe nguva mukati mevhiki kune yako yekuvaka muviri dhizaini yekugadzirira.

1. Tora maturusi ako.

Iyo yekutevera app seMyFitnessPal uye Kurasa Izvo! zvinoita kuti zvive nyore kusarudza uye kuteedzera chikafu, sezvo ivo vachikwirisa macalorie uye macro mune yega yega yako yekuvaka muviri chikafu chekugadzirira zvinhu. Uyezve, ivo vanokubatsira iwe kudzidza kuti ndezvipi zvekudya zvine carbs, mapuroteni, uye mafuta. (Inoenderana: Iyo Yakanakisa Kureruka Kwehuremu Mapurogiramu Ari Mahara Zvakakwana).

Iwe unogona zvakare kuda chiyero chekicheni (icho chinokubatsira kuyera chikafu zvakanyatsoenderana nekungotarisa kweziso rezvikamu) uye mimwe midziyo yakasimba yekugadzirira chikafu kuti uchengete chikafu chako.

2. Ronga nekutenga chikafu.

Tevere pamusoro pechikafu chako chekuvaka muviri prep to-do list: Kutenga grocery. "Mune chimwe nechimwe chezvikamu - mapuroteni, carbs, uye mafuta - ronga zvitatu kusvika kuzvishanu zvekudya zvakanyanya zvauri kuenda kunodya zvevhiki. Wobva waita runyorwa rweveggies," anodaro Balduzzi. Anodaidzira izvi "kuenda-ku" chikafu, uye izvi zvinoumba mugove weshumba wekudya kwako kwevhiki iri pamberi. (Kana ino inguva yako yekutanga kudya kwekutanga, verenga pane izvi zvekudya-prep zvikanganiso zvekudzivirira.)

Paunenge uchinhonga miriwo yako, "ita shuwa kuti pane mavara akasiyana nekuti mavara anomiririra mavhitamini nemamineral," anodaro Matthews. "Izvi zvinokubatsira kuti urege kushomeka kunovaka muviri uye zvinokutadzisa kuneta." (PS hongu, unogona kuve muvaki wekuvaka muviri.)

Shandisa mimwe yemienzaniso iripazasi kune yakakura yako yekuvaka yekuvaka chikafu prep grocery runyorwa.

• Omnivorous mapuroteni: huku, turkey, nyama yemombe, salmon, mazai, tuna yemumagaba kana sardines
• Plant-based proteins: quinoa, bhinzi, tofu, mapuroteni emiriwo akagadzirwa, tempeh, bhinzi, vegan protein poda
• Mafuta ane hutano: avocado, mafuta ekokonati, nzungu, yogati yechiGreek, chizi, mhodzi
• Hutano carbs: quinoa, mupunga, mabriji akasanganiswa, oatmeal, mbambaira, chingwa chaEzekieri, couscous
• Miriwo: kare, mhiripiri, sipinachi, matomatisi, magaka, saradhi musanganiswa
• Zvinonhuwira / Condiments: hot muto, basil, Balsamic vinaigrette, mbiriso inovaka muviri, gariki, munyu, mhiripiri, ndimu

3. Gadzira zvekudya zvekutanga.

Kuvaka muviri kudya kwekugadzirira kunogona kukubatsira kuti urambe uri munzira, asi chete kana iwe ukadya izvo zvawakanyatso kubika. Pinda: zvakasiyana. Panzvimbo pekugadzira zvinhu zvakaita setireti, makari, uye kusveta-fries izvo zvinoda kuti iwe udye izvo zvakafanana chinhu kwemazuva mashanu akatwasuka, zvekudya zvekugadzirira zvinogona kusanganiswa nenzira dzakasiyana, anodaro Monica Auslander Moreno, MS, RD, LDN, chikafu mubatsiri weRSP Nutrition. (Zvakabatana: 20 Pfungwa Iwe Unonyanya Kuve Uinayo Uchiri Kudya Kudya)

Urongwa hwako hwekuita: Pota yako yekuenda-kuprotein (yakaiswa nezvimwe zvinonhuwirira) muovheni, uye rega ibike. "Enda mberi ubike muriwo wako panguva imwe chete," anodaro Balduzzi. Wadaro, shandisa mupunga wekubika kana sitofu-yepamusoro kuti ubike ma carbs ako nemabhatani mashoma emagetsi. Panguva imwe chete, pisa chero miriwo iwe yaunoda kuve nayo, uye wobva wavira mazai ako.

"Kana zvese zvabikwa, chengeta chega chega mumidziyo yakasiyana yaunokwanisa kutora kubva mukati mesvondo rese," anodaro Balduzzi.

4. Unganidza zvokudya zvako.

Zvino izvo zvikafu zvako zvese zvabikwa uye firiji yako yazara, zvese zvaunofanirwa kuita kutora izvo midziyo uye kusanganisa chikafu nenzira dzakasiyana panguva yekudya.

"Zvichengete zvakapfava nekuzadza hafu yeplate yako nemavheji, zadza chikamu chimwe muzvina cheplate yako nemapuroteni, uye pekupedzisira nekarbhu ine hutano," anodaro Balduzzi. "Kana macros ako akasiyana, zvikamu zvichachinja, asi ino inzvimbo yakanaka yekutanga."

Mamwe mazano anobatsira uye yekuvaka muviri kudya mazano ekugadzirira:

• 7 Vegetarian Kudya-Kugadzirira Pfungwa neIngori gumi Ingredients
• Nzira yeKusarudza Yakakwana Kudya-Prep Recipe
• Yevhiki nevhiki yeMediterranean Kudya Chikafu Chirongwa
• Matipi eKudya Kugadzirira uye Kubika Zvakawanda Gore rino
• Kudya Kwemazuva makumi matatu-Gadzirira Dambudziko

Zuva reMuviriKuvaka Kudya Kugadzirira Pfungwa

Kudzokorora: Hapana chirongwa chekudya chemunhu chichataridzika zvakafanana. Iyo yekuvaka yekudya yekugadzirira mazano kubva kuna Moreno naBalduzzi pazasi inogona kusashanda nehurongwa hwako, asi inogona kunge iri nzira yakanaka yekuita yako ekugadzira majusi ezvekuyerera achiyerera.

Kudya kwemangwanani:Gadzira oats ehusiku humwe necashew butter, pasi flaxseed, mukaka wemukaka kana mukaka wemukaka, uye mbeu dzechiaKANAmapancake akagadzirwa neupfu hwealmond, mukaka wemukaka kana mukaka wemukaka, maorivhi, michero yakachena / sipinashi, poda yekubheka, uye sinamoni (kune mamwe mapuroteni, unogona kuwedzera scoop yeprotein powder).

Lunch:Kanda imwe yemapuroteni ako padivi saladhi yakagadzirwa neakaiswa cucumber, tomato, avocado, squirt yemonimu, munyu, uye vhiniga, wozobatana neyekuenda-ku carb kunge mbatatisi KANA kusanganisa salmon yemumagaba neavocado, Greek yoghurt, uye avocado mayo kwechinguva, isina-kubika yakakwira-protein chikafu, uye wedzera pamubhedha wesipinashi. (Unoda mamwe mazano? Tarisa aya mazano ekugadzirira kudya asina kusuruvara huku nemupunga.)

Kudya kwemanheru:Kanda pamwe chete saradhi hombe pamwe nekapu imwechete organic quinoa, avocado, uye pamusoro payo netofu, tempeh, kana huku.KANA sanganisa zvinhu zvakafanana mu burrito, sandwich wrap, kana deconstructed burrito kuti uchinje kumusoro. (Unogona zvakare kuedza iyi Pistachio-Yakakanganiswa Tilapia, iyi Miso-Lime Salmon ine Couscous, Broccoli, uye Peppers, kana iyi Sipinachi Turkey Feta Burger.)

Kuvaka muviri Kudya Kugadzirira Kununura Masevhisi

Wakaedza kugadzirira kudya kwekuvaka muviri uye haugone kuita vhiki yega yega? Sezvineiwo, nekusimuka kwemasevhisi ekutakura chikafu seBlue Apron uye HelloFresh kwakauyawo makambani ekuvaka ekudya ekugadzirira kudya. Iwo ari pazasi anogona kuendesa chikafu chakabikwa uye chakafanogadzirirwa - chakagadzirirwa kune zvinangwa zvako uye kudya - zvakananga kumusuwo wako.

• Kettlebell Kicheni
• Kudya kweIcon
• FlexPro Kudya
• MealPro
• Idya Zvakachena Bro
• Mighty Macros
• Tsandanyama Kudya 2 Go
• Kudya kweMafuta

Ongororo ye