Kudya kwekuvaka muviri Kudya Chirongwa: Chii Chaunodya, Chii Chaunofanira Kudzivisa
Zvemukati
- Kuvaka muviri Basics
- Zvakanakira Kuvaka muviri
- Makorori Anodiwa uye Macronutrients
- Unoda Makori Akawanda Sei?
- Macronutrient Ratio
- Kuvaka muviri Kudya: Kudya Kudya uye Kudzivisa
- Zvikafu zvekutarisa
- Zvekudya Kuganhurira
- Kuvaka muviri Kuwedzera
- Imwe-Svondo Mharidzo Menyu
- Muvhuro
- Chipiri
- Chitatu
- China
- Chishanu
- Mugovera
- Svondo
- Zvinhu zvekuchengeta mundangariro
- Nhanho Dzakadzika dzeMafuta Emafuta Dzinogona Kukanganisa Kurara uye Maitiro
- Ngozi dzeAnabolic Steroid Use
- Icho Chinokosha
Kuvaka muviri kuri pakati pekuvaka mhasuru dzemuviri wako kuburikidza nekusimudza uremu uye chikafu.
Kunyangwe kuve kwekuvaraidza kana kukwikwidza, kuvaka muviri kunowanzo kutaurwa semararamiro, sezvo zvichisanganisira zvese nguva yaunoshandisa mukati nekunze kwekurovedza muviri.
Kuti ugone kuwedzera mhedzisiro yako kubva kujimu, unofanirwa kutarisa pane zvaunodya, sezvo kudya chikafu chisiri icho kunogona kukuvadza zvinangwa zvako zvekuvaka muviri.
Ichi chinyorwa chinotsanangura zvekudya uye kudzivirira pane chikafu chekuvaka muviri uye chinopa imwechete-vhiki yemuenzaniso menyu.
Kuvaka muviri Basics
Kuvaka muviri kwakasiyana nekusimudza magetsi kana kusimudza maOlimpiki pakuti zvinotongwa pakuonekwa kwemukwikwidzi pane kusimba panyama.
Nekudaro, vagadziri vemuviri vanoshuvira kuvandudza nekuchengetedza yakanaka-yakaenzana, yakatetepa uye yemhasuru muviri.
Kuti uite izvi, vagadziri vemuviri vazhinji vanotanga neyekusiya-mwaka unoteverwa neyemumwaka-mwaka nzira yekudya - inonzi inove inoverengeka uye yekucheka chikamu, zvichiteerana.
Pakati pechikamu chekuburitsa, icho chinogona kutora mwedzi kusvika kumakore, vavaki vemuviri vanodya chakanyanya-calori, chikafu chine mapuroteni uye vanosimudza masimbi zvakanyanya nechinangwa chekuvaka mhasuru yakawanda sezvinobvira ().
Chikamu chinotevera chekucheka chinotarisa pakurasikirwa nemafuta mazhinji sezvinobvira apo uchichengetedza mhasuru yakagadziriswa panguva yechikamu chekupaza. Izvi zvinoitwa kuburikidza neshanduko chaiyo mukudya uye kurovedza muviri kwenguva yemasvondo gumi nemaviri kusvika makumi maviri nemaviri ().
PfupisoKurovedza muviri kuvaka uye kudya kunowanzo kuve kwakakamurwa kuita zvikamu zviviri: kubhowa uye kucheka. Chinangwa chechikamu chekupaza ndechekuvaka mhasuru, nepo chikamu chekucheka chakakumikidzwa kuchengetedza mhasuru uchirasikirwa nemafuta emuviri.
Zvakanakira Kuvaka muviri
Pane zvakawanda zvakanakira hutano zvine chekuita nekuvaka muviri.
Kuti uchengetedze uye uvake mhasuru, vagadziri vemuviri vanoita maekisesaizi kazhinji, vachiita zvese kuramba uye kurovedza aerobic.
Kuramba kudzidziswa kunowedzera simba remhasuru uye saizi. Simba remhasuru rakabatana zvakanyanya nenjodzi yakaderera yekufa nekenza, moyo uye chirwere cheitsvo, pamwe nezvimwewo zvirwere zvakakomba ().
Kurovedza muviri kweaerobic, iyo inovakwa nevanovaka muviri kuti vaderedze mafuta emuviri, inovandudza hutano hwemwoyo uye inoderedza zvakanyanya njodzi yako yekukura kana kufa nechirwere chemwoyo - mhondi yekutanga muAmerica (,).
Pamusoro pekurovedza muviri, vavaki vemuviri vanotarisisa zvakare kudya kwavo.
Nekungwarira kuronga, vagadziri vemuviri vanogona kudya nenzira isingangotsigire yavo yekurovedza muviri asi ichivachengeta vakagwinya futi.
Kutevedzera maitiro ane hutano ekudya, kusanganisira chikafu-chakakora chikafu kubva kumapoka ese ezvikafu muhuwandu hwakakodzera, zvinogona kudzikisa zvakanyanya njodzi yako yezvirwere zvisingaperi ().
PfupisoVagadziri vemuviri vanoita maekisesaizi nguva zhinji uye vanogona kudya zvakarongedzwa-zvakanaka uye chikafu-chakakora kudya, izvo zvese zvinopa zvakawanda zvehutano mabhenefiti.
Makorori Anodiwa uye Macronutrients
Chinangwa chevakwikwidzi vemuviri ndechekuwedzera mhasuru muchikamu chekupaza uye kudzikisa mafuta emuviri muchikamu chekucheka. Nekudaro, iwe unodya akawanda macalorie muchikamu chekupaza kupfuura muchikamu chekucheka.
Unoda Makori Akawanda Sei?
Nzira iri nyore yekuziva kuti mangani macalorie aunoda ndeyokuzviyera iwe katatu pavhiki uye nyora zvaunodya uchishandisa koriori yekutevera app.
Kana huremu hwako hukaramba hwakafanana, huwandu hwezuva nezuva hwemacalorie aunodya ndiwo ako ekuchengetedza macalorie - mune mamwe mazwi, hausi kurasikirwa kana kuwana huremu, asi kuuchengeta.
Pakati pechikamu chako chekupaza, zvinokurudzirwa kuti uwedzere koriori yako yaunodya ne15%. Semuenzaniso, kana yako yekuchengetedza macalorie ari zviuru zvitatu pazuva, iwe unofanirwa kudya 3,450 macalorie pazuva (3,000 x 0.15 = 450) panguva yako yekubhururuka chikamu ().
Kana uchichinja kubva pakubvongodza kuenda muchikamu chekucheka, iwe ungatoderedza ako ekuchengetedza macalorie ne15%, zvichireva kuti iwe waizodya 2,550 macalorie pazuva pane 3,450.
Sezvo iwe paunowedzera uremu muchikamu chekupaza kana kurasikirwa nehuremu muchikamu chekucheka, iwe uchafanirwa kugadzirisa yako calorie inodya kanenge pamwedzi kuti uverenge shanduko muhuremu hwako.
Wedzera macalorie ako paunenge uchiwedzera uremu muchikamu chekupaza uye udzikise macalorie ako paunenge uchirasikirwa nehuremu muchikamu chekucheka kuti uenderere mberi kufambira mberi.
Pakati pechikamu chero chipi, zvinokurudzirwa kuti usarasikirwe kana kuwana zvinopfuura 0.5-1% yehuremu hwemuviri wako pavhiki. Izvi zvinoita kuti usarasikirwe nemhasuru yakawandisa panguva yekucheka chikamu kana kuwana mafuta akawandisa emuviri panguva yekuwandisa ().
Macronutrient Ratio
Kana ukangomisa huwandu hweekalori iwe hwaunoda, unogona kuona macronutrient ratio yako, inova iyo ratio pakati peprotein yako, carbohydrate uye kudya kwemafuta.
Kusiyana nemusiyano mune yako macalorie anodikanwa pakati pekuwandira uye cheka chikamu, yako macronutrient ratio haichinje.
Mapuroteni uye carbs ane mana macalorie pagiramu, uye mafuta ane mapfumbamwe.
Zvinokurudzirwa kuti uwane (,):
- 30-35% emakori ako kubva kumapuroteni
- 55-60% emakoriyori ako kubva ku carbs
- 15-20% emakori ako kubva kumafuta
Heino muenzaniso weiyero yezvose zviri zviviri kubhururuka uye kutema chikamu:
Bulking chikamu | Kucheka chikamu | |
Makorori | 3,450 | 2,550 |
Mapuroteni (magiramu) | 259–302 | 191–223 |
Carbs (magiramu) | 474–518 | 351–383 |
Mafuta (magiramu) | 58–77 | 43–57 |
Aya ndiwo marongero akajairwa, saka zvakanakisa kubvunza kune akanyoreswa chikafu kuti uone zvaunoda wega zvichienderana nezvinangwa zvako kuti uve nechokwadi chekuti chikafu chako chakakwana zvinovaka muviri.
PfupisoYakakurudzirwa koriori yekudyiwa, asi kwete yako macronutrient reshiyo, inosiyana pakati peiyo bulking uye yekucheka chikamu. Kuti uverenge zvekuchinja uremu, chinja koriori yako yekudyiwa mwedzi wega.
Kuvaka muviri Kudya: Kudya Kudya uye Kudzivisa
Kufanana nekudzidzira, kudya kwakakosha chikamu chekuvaka muviri.
Kudya chikafu chakakodzera muzvikamu zvakafanira kunopa tsandanyama dzako zvinovaka muviri zvavanoda kuti vapore kubva mukushanda uye kukura nekukura uye kusimba.
Zvakare, kudya zvisirizvo zvekudya kana kusadya zvakaringana izvo zvinokusiya iwe uine subpar mhedzisiro.
Hezvino zvekudya zvaunofanira kutarisa nezvazvo uye zvekuganhurira kana kudzivirira:
Zvikafu zvekutarisa
Zvikafu zvaunodya hazvidi kuti zvisiyane pakati pechikamu chekubowa uye chekucheka - kazhinji, ndiwo huwandu hwazvo.
Chikafu chekudya chinosanganisira ():
- Nyama, huku uye hove: Sirloin steak, nyama yemombe, nyama yenguruve, nyama yemhuka, zamu rehuku, salmon, tilapia uye cod.
- Dairy: Yogati, kottage chizi, mukaka une mafuta mashoma uye chizi.
- Zviyo: Chingwa, zviyo, zvinokanganisa, oatmeal, quinoa, popcorn uye mupunga.
- Zvibereko: Maorenji, maapuro, mabhanana, mazambiringa, mapeya, mapichisi, watermelon nemabriji.
- Starchy miriwo: Mbatatisi, chibage, pizi dzakasvibirira, bhinzi yegirini uye mufarinya.
- Muriwo: Broccoli, sipinashi, mashizha ane mashizha saradhi, matomatisi, bhinzi yakasvibirira, magaka, zucchini, asparagasi, mhiripiri uye howa.
- Mbeu uye nzungu: Maamondi, walnuts, mbeu yezuva, mbeu dzechia uye mbeu yeflakisi.
- Nyemba uye nyemba: Chickpeas, nyemba, itsvo bhinzi, nhema bhinzi uye pinto bhinzi.
- Mafuta: Maorivhi, mafuta eflakisi uye mafuta avocado.
Zvekudya Kuganhurira
Kunyangwe iwe uchifanira kusanganisira dzakasiyana siyana chikafu mune chako chikafu, pane zvimwe zvaunofanirwa kudzikamisa.
Izvi zvinosanganisira:
- Doro: Doro rinogona kukanganisa kugona kwako kuvaka mhasuru uye kurasikirwa nemafuta, kunyanya kana iwe ukaishandisa zvakanyanya ().
- Wakawedzera shuga: Izvi zvinopa akawanda macalorie asi mashoma zvinovaka muviri. Chikafu chakakwira mushuga yakawedzerwa chinosanganisira zviwitsi, makuki, madonhwe, ice cream, keke uye shuga-zvinwiwa zvinotapira, senge soda uye zvinwiwa zvemitambo ().
- Zvikafu zvakadzika-zvakabikwa: Izvi zvinogona kukurudzira kuzvimba uye - kana zvichidyiwa zvakawandisa - chirwere. Enzaniso dzinosanganisira hove dzakakangwa, french fries, hanyanisi mhete, huku huku uye chizi curds ().
Pamusoro pekuganhurira izvi, unogona zvakare kuda kudzivirira zvimwe zvekudya usati waenda kunzvimbo yekurovedza iyo inogona kunonoka kugaya uye kukonzera mudumbu kugumbuka panguva yako yekurovedza muviri.
Izvi zvinosanganisira:
- Zvikafu zvine mafuta mazhinji: Nyama ine mafuta mazhinji, zvekudya zvebhotoro uye masosi anorema kana mafuta.
- Yakakwira-fiber chikafu: Bhinzi uye cruciferous miriwo yakaita broccoli kana cauliflower.
- Zvinwiwa zvine kaboni. Inopenya mvura kana yekudya soda.
Kuvaka muviri Kuwedzera
Vazhinji vavaki venyama vanotora zvekuwedzera zvekudya, zvimwe zvacho zvinobatsira asi vamwe vasiri (,).
Iwo akanakisa ekuvaka muviri anowedzera anosanganisira:
- Whey protein: Kudya whey protein powder inzira iri nyore uye yakapusa yekuwedzera yako protein yekudya.
- Creatine: Zvisikwa zvinopa mhasuru dzako nesimba rinodiwa kuti uite repazve kana maviri. Kunyange paine akawanda mabhureki eakasika, tsvaga creatine monohydrate sezvo iri iyo inoshanda kwazvo ().
- Caffeine: Caffeine inoderedza kuneta uye inokutendera kuti ushande nesimba. Inowanikwa mune pre-Workout zvinowedzera, kofi kana tii ().
Iyo yakawanda-vhitamini uye chicherwa chinowedzera chinogona kubatsira kana iwe uri kudzikamisa yako calori yekudyiwa mukuyedza kudzikisa mafuta emuviri panguva yako yekucheka chikamu.
PfupisoSanganisira akasiyana siyana ezvikafu-zvakapfuma zvekudya mukati uye mukati memapoka ese ezvikafu mukudya kwako. Dzivisa kana kudzora doro, zvekudya zvine shuga yakawedzerwa uye zvakadzama-zvakakangwa chikafu. Pamusoro pekudya kwako, whey protein, creatine uye caffeine inogona kubatsira zvinowedzera.
Imwe-Svondo Mharidzo Menyu
Kudya kwevakavaka muviri kunowanzo rondedzerwa sekudzvinyirira, kudzokorora uye kufinha.
Kudya kwetsika yekuvaka muviri kunowanzo kuve nesarudzo shoma yezvikafu uye zvishoma zvakasiyana pakati uye mukati memapoka ezvikafu, izvo zvinogona kutungamira mukusakwana kwemaminerari akakosha uye mavitamini ().
Nechikonzero ichi, zvakakosha kuti ubatanidze zvakasiyana mukudya kwako kuti uone kuti zvido zvako zvehutano zvinozadzikiswa - kunyanya panguva yechikamu chekucheka kana uchidya mashoma macalorie.
Kudya kwega kwega uye chikafu chinwiwa chinofanira kunge chine 20-30 magiramu eproteinini kutsigira zvakakwana kuvaka mhasuru ().
Paunenge uri muchikamu chekuburitsa, chikafu chako chekudya chichava chakakwirira zvakanyanya kupfuura kana iwe uri muchikamu chekucheka.
Unogona kunakirwa nechikafu chimwe chete muchikamu chekucheka chaungaite kana uchibhururuka - muzvikamu zvidiki chete.
Heano muyenzaniso-svondo rekuvaka muviri menyu:
Muvhuro
- Kudya kwemangwanani: Yakapwanyika mazai nehowa uye oatmeal.
- Snack: Yakaderera-mafuta kottage chizi ine blubheri.
- Kwekudya kwemasikati: Venison burger, chena mupunga uye broccoli.
- Snack: Mapuroteni zunza uye bhanana.
- Kudya kwemanheru: Salmoni, quinoa uye asiparagasi.
Chipiri
- Kudya kwemangwanani: Mapuroteni mapancake ane mwenje-sirafu, nzungu ruomba uye raspberries.
- Snack: Mazai akaomeswa uye apuro.
- Kwekudya kwemasikati: Sirloin steak, mbatatisi uye sipinashi saladhi ine vinaigrette.
- Snack: Mapuroteni zunza uye walnuts.
- Kudya kwemanheru: Ground turkey uye marinara muto pamusoro pepasta.
Chitatu
- Kudya kwemangwanani: Chicken soseji nezai uye mbatatisi yakagochwa.
- Snack: Yechi yoghurt nemaamondi.
- Kwekudya kwemasikati: Turkey zamu, basmati mupunga uye howa.
- Snack: Mapuroteni zunza uye mazambiringa.
- Kudya kwemanheru: Mackerel, mupunga wakasviba uye mashizha esaradhi ane vinaigrette.
China
- Kudya kwemangwanani: Ground turkey, zai, chizi uye salsa mune yakazara-zviyo tortilla.
- Snack: Yogati ine granola.
- Kwekudya kwemasikati: Chipfuva chehuku, mbatatisi yakabikwa, mukirimu wakasviba uye broccoli.
- Snack: Mapuroteni anodedera uye akasanganiswa maabriji.
- Kudya kwemanheru: Kurudzira-fry nehuku, zai, mupunga wakasviba, broccoli, pizi uye karoti.
Chishanu
- Kudya kwemangwanani: Blueberries, mastrawberry uye vanilla Greek yoghurt pausiku husiku.
- Snack: Jerky uye nzungu dzakasanganiswa.
- Kwekudya kwemasikati: Tilapia inosungirwa nejimu rerimu, nhema uye pinto bhinzi uye maveji emwaka.
- Snack: Mapuroteni zunza uye watermelon.
- Kudya kwemanheru: Ground nyama yemombe ine chibage, brown mupunga, green pizi uye green bhinzi.
Mugovera
- Kudya kwemangwanani: Ground turkey uye zai nechibage, bhero mhiripiri, chizi uye salsa.
- Snack: Inogona yeti tuna nevanotsemura.
- Kwekudya kwemasikati: Tilapia fillet, mbatatari wedges uye bhero mhiripiri.
- Snack: Mapuroteni anodedera uye peya.
- Kudya kwemanheru: Diced nyama yemombe nemupunga, bhinzi nhema, bhero mhiripiri, chizi uye pico de gallo.
Svondo
- Kudya kwemangwanani: Mazai sunny-side kumusoro uye avocado toast.
- Snack: Mapuroteni mipira uye almond ruomba.
- Kwekudya kwemasikati: Nguruve nyoro zvidimbu zvine yakakangwa garlic matapiri uye bhinzi yegirini.
- Snack: Mapuroteni kuzunza uye mastrawberry.
- Kudya kwemanheru: Turkey nyama dzekudya, marinara muto uye parmesan chizi pamusoro pepasta.
Shandura mhando dzezvikafu mune zvaunodya uye unodya magiramu 20-30 eprotein nekudya kumwe nekumwe kudya.
Zvinhu zvekuchengeta mundangariro
Kune chikamu chikuru, kuvaka muviri imararamiro inosanganisirwa nezvakawanda zvehutano zvinobatsira, asi kune zvimwe zvinhu zvekuziva usati waita kuvaka muviri.
Nhanho Dzakadzika dzeMafuta Emafuta Dzinogona Kukanganisa Kurara uye Maitiro
Kugadzirira kukwikwidza kwekuvaka muviri, vakwikwidzi vanowana zvakaderera zvakanyanya mafuta emuviri, nevarume nevakadzi vanowanzo svitsa mafuta emuviri zvikamu zve 5-10% uye 10-15%, zvichiteerana (,).
Iyi yakaderera mwero wemafuta emuviri, wakasanganiswa neyakaderera koriori inodyiwa, yakaratidzirwa kudzikisira hunhu hwekurara, kukanganisa maitiro emweya uye kushomeka immune system mumasvondo anotungamira kumakwikwi uye kunyangwe mavhiki akati wandei mushure me (,,,).
Nekudaro, izvi zvinogona kudzikisira kugona kwako kushanda zuva rega rega, zvinokanganisa avo vakakukomberedza uye zvinokusiya uchingobatwa nechirwere.
Ngozi dzeAnabolic Steroid Use
Zvakawanda, asi kwete zvese, zvinowedzera mhasuru zvinoshambadzirwa nevavaki vemuviri vanoshandisa mashandiro ekusimudzira mashandiro, akadai seanabolic steroid.
Izvi zvinotsausa vazhinji vavaki vemuviri kuti vatende kuti vanogona kuzadzikisa kutarisa kwemhasuru nekutora iyo yekushambadzira yekuwedzera.
Nekudaro, vazhinji vavaki vemuviri, kunyanya avo vari pakutanga kwerwendo rwavo, vanokudziridza tarisiro dzisiri dzechokwadi dzezvinogona kuitwa zvakasikwa, izvo zvinogona kutungamira mukusagutsikana kwemuviri uye pakupedzisira kuda kwekuedza vanabolic steroid (,).
Zvisinei, vanabolic steroid haina hutano uye yakabatana nenjodzi dzinoverengeka uye mhedzisiro.
Pamusoro pekusava nemutemo kuve muUS pasina mushonga, kushandisa vanabolic steroid kunogona kuwedzera njodzi yako yechirwere chemwoyo, kudzikisira kubereka uye kunoguma nehutano hwepfungwa nehunhu sekushungurudzika (,,,)
PfupisoKana uchigadzirira makwikwi, ita shuwa kuti iwe unoziva nezve zvinogona kuitika mhedzisiro. Zvakare, nzwisisa kuti mafizikisi aunoona mukuwedzera ekushambadzira anogona kunge asingakwanisike pasina kushandiswa kweanabolic steroid, izvo zvisina hutano zvakanyanya.
Icho Chinokosha
Kuvaka muviri kunotongwa pamusoro pemhasuru uye kuonda pane kuita zvemitambo.
Kuzadzikisa chitarisiko chinodiwa chekuvaka muviri kunoda kugara uchirovedza muviri uye kutarisisa zvakanyanya kuchikafu chako.
Kudya kwekuvaka muviri kunowanzo kuve kwakakamurwa kuita zvikamu zvekupaza nekucheka, panguva iyo koriori yako yaunodya ichachinja nepo macronutrient reshiyo yako ichingove yakafanana.
Kudya kwako kunofanirwa kusanganisira chikafu chine chikafu, 20-30 magiramu eprotein nekudya kwega kwega uye chikafu, uye unofanirwa kudzora doro uye zvakadzama-zvakakangwa kana zvine shuga yakawanda.
Izvi zvinoita kuti iwe uwane zvese zvakakosha zvinovaka muviri izvo muviri wako unoda zvekuvaka mhasuru uye hutano hwakazara.