Kudya kuti uwane mhasuru

Zvemukati

• Maitiro ekuwedzera mhasuru
• 1. Edza macalorie akawanda kupfuura aunoshandisa
• 2. Usarega kudya
• 3. Shandisa mapuroteni akawanda
• 4. Kudya mafuta akanaka
• 5. Inwa mvura yakawanda
• 6. Kudya michero kana miviri pazuva
• 7. Dzivisa shuga uye chikafu chakagadzirwa

Kudya uku kuwedzera mhasuru kunosanganisira nzira dzakadai sekudya macalorie akawanda kupfuura aunoshandisa, kuwedzera huwandu hweprotein masikati uye kudya mafuta akanaka. Pamusoro pechikafu chakasimbiswa, zvakakoshawo kuti ugare uchirovedza muviri zvinoda huremo hwakawanda, seiyi nzira iyo hypertrophy yekukurudzira inopfuudzwa kumuviri.

Izvo zvakakoshawo kuti urangarire kuti kuti uwane kuonda uye kurasikirwa nemafuta panguva imwe chete, munhu anofanirwa kudzivirira kudyiwa kweshuga, hupfu chena uye zvigadzirwa zvemaindasitiri, sezvo zviri izvo zvinonyanya kukurudzira zvekugadzira mafuta mumuviri.

Menyu yekuwedzera mhasuru inosiyana zvichienderana nehukuru hwekurovedza muviri uye saizi, bonde nezera remunhu wega wega, zvisinei tafura inotevera inopa muenzaniso wemenyu yekuwana mhasuru:

Izvo zvakakosha kuti urangarire kuti mushure mekutarisisa neanoziva nezvehutano ndipo pazvinokwanisika kuziva kana zvichidikanwa kuwedzera chinowedzerwa kuti uwane mhasuru, nekuti kushandiswa zvakanyanya kwezvigadzirwa izvi kunogona kukuvadza hutano. Uye zvakare, kuti iyi menyu ibatsire mukuwana mhasuru, zvakakosha kuti ibatanidzwe nemuitiro wezviitiko zvemuviri nguva nenguva uye yakasimba.

Tarisa vhidhiyo pazasi uye dzidza maitiro ekuisa mapuroteni-akapfuma chikafu mune chako chikafu:

Maitiro ekuwedzera mhasuru

Kuti uwedzere mhasuru zvakakosha kuti utarise kuwanda kwemakoriyori anodyiwa mukati mezuva, mhando yechikafu, huwandu hwemvura inoshandiswa uye kuwanda uye kusimba kwechiitiko chemuviri. Aya matanho manomwe ekuwedzera mhedzisiro yako.

1. Edza macalorie akawanda kupfuura aunoshandisa

Kudya macalorie akawanda kupfuura aunoshandisa zvakakosha kuti uwane mhasuru mhanya nekukurumidza, sezvo macalorie akawandisa, pamwe nebasa rako, zvinokutendera kuti uwedzere mhasuru dzako. Kuti uzive kuti mangani macalorie aunoda kushandisa pazuva, bvunzo pane inotevera karukureta:

2. Usarega kudya

Kudzivisa kusvetuka chikafu kwakakosha kuitira kuti zvikwanisike kusvika kune ese macalorie masikati, pasina kukurudzira kurasikirwa kwehuremu hwakaonda panguva yekutsanya kwenguva refu. Sezvineiwo, mashanu kusvika kumatanhatu ekudya pazuva anofanira kuitwa, nekutarisisa pakudya kwekuseni, pre- uye post-Workout.

3. Shandisa mapuroteni akawanda

Kuwedzera kudyiwa kweprotein kwakakosha kubvumidza mhasuru kukura, uye zvakakosha kuti mapuroteni-sosi chikafu chive chakaparadzirwa muswere wese wezuva, uye kwete chakakomberedzwa muzvikafu zviviri kana zvitatu chete. Izvi zvekudya zvinonyanya kuve zvemhuka, senge nyama, hove, huku, chizi, mazai nemukaka uye zvigadzirwa zvemukaka, asi mapuroteni anowanikwawo muhuwandu hwakanaka muzvikafu zvakaita sebhinzi, pizi, nyemba, nzungu nenzungu.

Uye zvakare, dzimwe nguva zvinogona kuve zvakakosha kushandisa mapuroteni-based zvinowedzera, senge whey protein uye casein, kunyanya inoshandiswa mumashure mekurovedza muviri kana kuwedzera kukosha kwehutano hwekudya kwakaderera kweproteinini zuva rese. Ona izvo gumi zvakanakisa zvekuwedzera kuti uwane mhasuru.

4. Kudya mafuta akanaka

Kupesana nezvino fungidzirwa, kudya mafuta akanaka kunobatsira kudzikisa kuwanda kwemafuta mumuviri uyezve kunobatsira kuwedzera kwemacalorie mune chikafu kuti uwane mhasuru. Aya mafuta aripo muzvikafu zvakaita seavocado, olive olive, maorivhi, nzungu, nzungu ruomba, flaxse, chestnuts, walnuts, hazelnuts, macadamia, hove dzakadai sa tuna, sardines nesalmon.

Mukuswera kwezuva, izvi zvekudya zvinogona kuwedzerwa kuzvikafu zvekudya zvakadai semakeke ekubikisa, makuki akakwana, yogati, mavitamini uye kudya kukuru.

5. Inwa mvura yakawanda

Kunwa mvura yakawanda kwakakosha kukurudzira hypertrophy, nekuti kuti maseru emhasuru akure, yakawanda mvura inodikanwa kuzadza saizi yavo hombe. Kana pasina kukwana kwemvura kunwiwa, iko kuwanikwa mumhasuru mashoma kuchanonoka uye kuomera.

Munhu mukuru ane hutano anofanirwa kutora anosvika makumi matatu nemashanu emvura emvura pahuremu imwe neimwe yehuremu. Nekudaro, munhu anorema makirogiramu makumi manomwe anofanirwa kunwa anosvika makumi maviri nemana emamiriyoni emvura pazuva, zvakakosha kuti urangarire kuti zvinwiwa zvekugadzira kana zvine shuga hazviverengere munhoroondo iyi, zvakaita sezvinwiwa nezvinwiwa zvinodhaka.

6. Kudya michero kana miviri pazuva

Kudya michero miviri pazuva kunokosha kuwana mavitamini nemamineral anofarira kupora kwemhasuru mushure mekudzidziswa, ichifarira nekukurumidza uye yakawanda hypertrophied tsandanyama kuwanda patsva.

Uye zvakare, mavitamini uye zvicherwa zviripo mumichero nemiriwo zvakakosha pakusungwa kwemhasuru, zvichideredza kunzwa kwekuneta panguva yekudzidzira uye nekusimbisa immune system.

7. Dzivisa shuga uye chikafu chakagadzirwa

Kudzivisa chikafu chine shuga uye chakakwenenzverwa kwakakosha kuti usasimudzire kuwana kwemafuta mumuviri, kunyanya sezvo chikafu ichi kuti chiwedzere huwandu hune macalorie akawandisa. Nekudaro, kudzivirira kuwedzera uremu kubva mukugadzirwa kubva kumafuta, zvinodikanwa kubvisa kubva kuzvikafu zvekudya senge zvihwitsi, makuki, makeke, toast, chikafu chinokurumidza, soseji, sausage, bhekoni, cheddar chizi uye ham kana ham.

Izvi zvekudya zvinofanirwa kuchinjaniswa nechingwa chezvese, makeke nemakeke ehegrain, chezi senge rennet, migodhi uye mozzarella, mazai, nyama nehove.