Kusviba Bulking: Zvese zvaunoda Kuti Uzive

Zvemukati

• Chii chakasviba kubhururuka?
• Inoshanda here?
• Inovimbisa koriori yakawandisa
• Inogona kubatsira mhasuru uye simba kuwana
• Zvinogona kuitika zvakashata mhedzisiro
• Inogona kusimudzira isingadiwe mafuta kuwana
• Inogona kukanganisa kukosha kweropa
• Unogona kunzwa usimbe
• Haifanire kuteverwa kwenguva refu
• Chikafu chekudya uye chekudzivirira
• Chikafu chekudya
• Zvikafu zvekudzivirira
• Nzira ine hutano yekukwirisa kumusoro
• Chinokosha

Kunyange kurasikirwa uremu chiri chinangwa chakajairika muzuva ranhasi nezera, vamwe vanhu vanofarira kuwana huremu hwezvinangwa chaizvo.

Munyika yekuvaka muviri, mitambo yesimba, uye mimwe mitambo yetimu, izwi rakajairika rekuwana huremu rinowanzo kukandwa kwakatenderedza - yakasviba kubowa.

Ichi chinyorwa chinoongorora yakasviba kubhururuka, zvingangoita zvakaipa mhedzisiro, kungave kuri kushanda, uye zvimwe zvekudya zvekudya uye kudzivirira kana uchitevera nzira.

Chii chakasviba kubhururuka?

Muzhinji, izwi rekuti bulking rinoreva chikamu chinodzorwa chekuve mune yakaverengerwa koriori yakawandisa uye kuibatanidza neakakwana ekudzivirira kudzidziswa kusimudzira mhasuru uye kusimba kuwana.

Koriori yakawandisa inosanganisira kushandisa macalorie akawanda kupfuura iwe waunotsva, izvo zvinogona kutungamira mukuwedzera huremu nenzira yemhasuru kana mafuta.

Kubhururuka kwakasviba kunotora danho iri kuenda kumberi uye kunogona kutsanangurwa senguva yekuwedzera uremu kuburikidza nechero nzira inofanirwa kusimudzira mhasuru uye kusimba kuwana. Inowanzo kubatanidzwa neakakwira-kusimba kuramba kurovedza muviri kuti ubatsire izvi zvinoenderana.

Maitiro acho anogona kushandiswa neasina-mwaka vavaki vemuviri, varema, vapambi vemagetsi, kana wepakati gym-goer akatarisa kurongedza pane imwe saizi.

Kana uchitevera yakawanda yakasviba, hapana chikafu chinobviswa. Chinangwa ndechekudya zvakawandisa sekureruka kwemuviri.

Kazhinji, yakakwira macalorie anodedera uye kuwanda kuwana powders anoshandiswa panguva yakasviba yakawanda kusimudzira iyo koriori inowedzera uye inotevera mhasuru inowana.

Kunyangwe izvi zvichishandira vamwe, vamwe vanogona kuona kuti mhedzisiro yakaipa inopfuura mabhenefiti.

Kubhururuka kwakasviba inzira yekukurumidza kuwedzera uremu iyo inowanzo kuverengerwa neiyo yepamusoro-kusimba kuramba kudzidziswa uye inoshandiswa nevatambi vakasiyana-siyana kusimudzira mhasuru uye simba kuwana.

Inoshanda here?

Nepo huwandu hwakasviba hunganyatso kukonzera uremu, unogona kushamisika kana iri zano rinoshanda renguva refu rekuwana mhasuru.

Heano mashoma emakwenzi ekutevera yakasviba yakawanda.

Inovimbisa koriori yakawandisa

Kungofanana nevanhu vazhinji vanoomerwa nekudzikisa huremu, vamwe vanoona zvakaoma kuwedzera uremu.

Kune vanhu ava, yakasviba yakawanda inogona kuve chishandiso chinobatsira, sezvo ichiwanzo kusimudzira yakakosha koriori yakasara uye nokudaro inotungamira mukuwedzera huremu ().

Uku kurema kuwedzera kunoshandurwa zvakanyanya kune mhasuru kuwana kana pairi neakakodzera kudzora chirongwa chekudzidzisa, chinova chimwe chinhu chikuru chekusviba kwetsvina kusingakwanise kukanganwa.

Nedzimwe nzira dzekuchengetedza huremu dzinochengetedza, mhedzisiro inogona kunonoka nekuda kwekusakwana kwekoriori yakasara. Nekudaro, yakasviba yakawanda inogona kubatsira mune ino mamiriro.

Inogona kubatsira mhasuru uye simba kuwana

Yakarongwa kuwedzera uremu inowanzo shandiswa kusimudzira mhasuru uye kuwana simba musimba, muviri, uye mimwe mitambo yetimu.

Kuti mhasuru ibudirire kuti iitike, koriori inokwana inodiwa inodiwa, kazhinji 10-20% yekuwedzera macalorie kuvanhu vazhinji ().

Iyo yakasviba yakawanda inowanzo pfuura iyi nhanho, nokudaro ingangodaro ichipa mukukura kwemhasuru uye simba kuwana kune vanhu vazhinji kana zvabatanidzwa neyakafanira kuramba kudzidziswa regimen.

Huru yakasviba inogona kushanda mune mamwe mamiriro ezvinhu umo kurema kunodiwa. Iyo inopa yakawandisa koriori iyo inogona kutungamira kune mhasuru uye simba kuwana kana zvabatanidzwa pamwe nekurwisa kudzidziswa.

Zvinogona kuitika zvakashata mhedzisiro

Pamwe pamwe neanogona mhasuru uye simba zviwanikwa zvinosanganisirwa nekusviba kubhururuka, zvinouya pamwe nezvimwe zvinokanganisa mhedzisiro.

Inogona kusimudzira isingadiwe mafuta kuwana

Zvichipa kuti kudya kwekoriori hakuwanzo kuteedzerwa pane yakasviba yakawanda, zviri nyore kuzadzisa koriori yakasara, iyo pasina mubvunzo inotungamira mukurema. Kunyangwe imwe yehuremu uhu huchave kubva mukuwedzera mhasuru, yakakura muzana ichave ichibva kune akawedzera mafuta mashoma ().

Kana zvasvika pakusimba uye nemitambo yemitambo, chinangwa chinowanzo kuwedzera simba uye mhasuru kuwana, zvichiteerana.

Kunyanya mumitambo yemuviri, senge kuvaka muviri, vakwikwidzi vanotongwa pane yavo mhasuru chimiro uye saizi. Kuwedzera kwemafuta kuwana kunogona kuita kuti zvive zvakaoma kupinda muchimiro kana nguva yasvika yemakwikwi ().

Panyaya yesimba nemitambo yesimba, senge Olimpiki yekusimudza uye kusimudza magetsi, kazhinji kune makirasi ekurema mukati mekuti vakwikwidzi vanofanira kukwikwidza. Kuwedzera kwemafuta kuwana kunogona kuita kuti zvinyanye kuoma kuwana yakapihwa uremu kirasi.

Kune vatambi vari kutora chikamu mumitambo yetimu, huwandu hwakasviba hunogona kuvasiya vasina chimiro kana yasvika nguva yekudzidzira-uye-mumwaka mwaka.

Chekupedzisira, kune wekutandarira gym-goer akatarisa kuisa pane imwe mhasuru, kuwana mafuta akawandisa kunogona kutadzisa chinangwa chavo chekuvandudza iwo muviri.

Inogona kukanganisa kukosha kweropa

Pamwe pamwe nekwaniso yekuwedzeredza mafuta kuwana, pane zvimwe zvingave zvisina kunaka hutano mhedzisiro yekufunga. Paunenge uchitevera yakawanda yakasviba, kunwiwa kwakagadziriswa carbs nemafuta akazara kazhinji kunowanzo kuve kwakakwirira.

Kudya zvakawandisa zveizvi zvekudya kwave kuchisanganiswa neakakwira cholesterol uye neshuga yeropa, zvichikonzera kuwanda kwenjodzi yemamiriro ehutano senge BP, sitiroko, gomarara, uye chirwere cheshuga (,,,).

Izvo zvakakosha kuti uzive kuti dzakawanda zvidzidzo pamusoro wenyaya zvakaitwa mune vasiri-vanodzidzisa vanhu.

Kunyangwe kutanga yakasviba yakawanda kunogona kuwedzera njodzi yako yenguva pfupi yehumwe hutano mamiriro, kutangazve kudya kunovaka muviri, kusingagadziriswe kunogona kugadzirisa izvi mhedzisiro.

Nzira yakanakisa yekutarisa izvi zvakakosha zvehutano mamaki ndeyekuongororwa ropa kamwe chete pagore, pamwe nemuviri. Kuwedzera kuongororwa kazhinji kunogona kubatsira kana iwe uine nhoroondo yeimwe hutano mamiriro ().

Unogona kunzwa usimbe

Kana uchitevera yakawanda yakasviba, yakakwira macalorie chikafu chinodyiwa kusimudzira huremu kuwedzera.

Zvizhinji zvezvikafu izvi zvinogadzirwa uye zvine huwandu hwakawanda hweshuga yakanatswa uye sodium, izvo zvinogona kutungamira mukuchengetwa kwemvura uye nekuchinja kwemashuga eropa (,).

Izvi zvinogona kukusiya uchinzwa usimbe mushure memazuva akati wandei uchitevera kudya kwacho.

Imwe ongororo inoratidza kuti chikafu chakakwira muma carbs akapusa chinogona kutungamira kukuneta uye zviratidzo zvekuora mwoyo ().

Zviratidzo izvi zvinofanirwa kutariswa usati watanga yakasviba yakawanda.

Haifanire kuteverwa kwenguva refu

Kunyangwe kubvongodza kwakasviba kunogona kushanda mune mamwe mamiriro, zvinowanzo kuve zvirinani kuteverwa senzira pfupi-yenguva panguva yemwaka-wekutamba wemitambo yakasiyana.

Kutevera yakasviba yakawanda kwenguva yakareba kunogona kutungamira kuhutano hwakakanganiswa.

Kutevera yakasviba yakawanda kunogona kukonzera akati wandei mhedzisiro, kusanganisira kuwanda kwemafuta kuwana, husimbe, uye nematanho asina kujairika ezvimwe zvakakosha zvehutano. Nekudaro, zvinoteverwa zvakanyanya senge pfupi-temu zano.

Chikafu chekudya uye chekudzivirira

Kana uchitevera yakawanda yakasviba, hapana zvakawanda zvekudya izvo zvisingabvumirwe nekuda kwechikafu chisina kusimba. Heano zvimwe zvekudya zvekudya uye kudzivirira.

Chikafu chekudya

• mapuroteni epamusoro chikafu, senge tsvuku nyama, hove, huku, dairy, tofu, tempeh
• mapuroteni mapoda
• yakakwira-macalorie mashoma kuwana hupfu
• zviyo zvemangwanani
• Zviyo zvezviyo
• michero nemiriwo
• yakakwira carb ndiro
• zvinhu zvakabikwa
• pizza
• pasta
• nzungu uye nati butters
• chizi
• mazai akazara
• avocado
• chikafu chekutenga

Zvikafu zvekudzivirira

• koriori yakaderera, chikafu, kana chikafu chisina shuga
• chikafu chinogona kukonzeresa hutano hutano kana chikadyiwa muhuwandu hwakawanda, hwakaita sechiropa, nzungu dzeBrazil, uye hove dzine mercury

Zvizhinji zvekudya zvinotenderwa zvichitevera yakawanda yakasviba, asi iwe ungangoda kudzora zvimwe nekuda kwezvikonzero zvakasiyana.

Nzira ine hutano yekukwirisa kumusoro

Kunyangwe kuburitsa kwakasviba kunogona kushanda zvakanyanya pakuwana huremu, hunhu hwayo husingadzoreke hunogona kutungamira kune zvakashata hutano

Kune avo vari kutsvaga kuwana tsandanyama pasina huwandu hwakawanda hwemafuta emuviri, pane imwe nzira kune yakasviba kubowa, iyo inowanzo kunzi "kuchenesa kwakachena" kana kungoti "kubhaiza."

Kana uchitevera nzira yakachena yekubhururuka, icho chinangwa kuchiri kudya koriori yakawandisa ine zvakawanda zveprotein, kunyangwe yakakwira koriori, yakagadziriswa, zvikafu zvine shuga zvinorambidzwa.

Koriori yakawanda yemazana mazana mashanu macalorie inowanzo kuve nzvimbo yakanaka yekutanga kusimudzira mhasuru kuwana ().

Ruzhinji rwechikafu ichi rwune macalorie- uye chikafu-chakakora chikafu chakazara, senge mupunga, nzungu, nati butters, nyama tsvuku, salmon, michero yakaomeswa, makotapeya, zviyo zvine hutano, mazai akazara, uye zvigadzirwa zvine mukaka zvine mafuta.

Dzimwe nzira dzekuona yakaringana koriori inodyiwa pane yakachena yakawanda inosanganisira kurodha kumusoro kune ane hutano mafuta, kuwedzera yako chikamu chikamu, uye kwakakomberedza kurovera neakawanda carbs.

Kuti uone kufambira mberi, zvinogona kubatsira kuteedzera macronutrient yako yaunodya - iyo protein, carbs, uye mafuta aunodya - uye huremu hwako kuita kugadzirisa kuchikafu sezvaunoda.

Tichifunga nezvekuti yakasviba yakawanda inogona kutungamira kukuwandisa kwemafuta, vamwe vanhu vangangoda kuyedza nzira "yakachena" yekubhururuka iyo inosiya zvakagadziriswa, zvikafu zvine shuga uye inozvitsiva nekoriori- uye chikafu-chakakora chakazara.

Chinokosha

Huru yakasviba inoreva nguva yekuwedzera huremu hunoshandiswa kusimudzira mhasuru uye simba kuwana mune simba mitambo uye mimwe mitambo yetimu.

Tichifunga nezvekuti yakasviba yakawanda inowanzo sanganisira yakakwira koriori, chikafu chakagadziriswa, inouya pamwe nemhedzisiro yakaipa mhedzisiro, senge kuwandisa kwemafuta, usimbe, uye zvisina kujairika maitiro eropa.

Kunyangwe paine mukana wekudzikira pasi, huwandu hwakasviba hunogona kuve hunyanzvi hwekuwedzera huremu kune vamwe vanhu, sezvo ichipa yakawandisa macalorie kuti uwane mhasuru uye simba, kunyange zvichinyanya kuteverwa senzira yenguva pfupi.