Kudya kwehypertrophy uye kurasikirwa kwemafuta (iine 3-mazuva menyu)

Zvemukati

• Kudya kwacho kunofanira sei
• Kuita muviri kunofanirwa kuve sei
• Kunwa mvura yakakwana
• Kudya menyu kuti uwane mashoma uye kurasikirwa nemafuta
• Ona maitiro ekushandisa thermogenic zvinowedzera kuwedzera mafuta kupisa.

Kurasikirwa nemafuta uye kuwana mhasuru uremu panguva imwe chete, zvakafanira kuita kurovedza muviri zuva nezuva uye kuve nekudya kwakaringana, pamwe nekuwedzera kwehuwandu hwemapuroteni nemafuta akanaka.

Kurovedza muviri kunofanirwa kutariswa zvakanyanya pakusimbisa masimba, senge kudzidziswa uremu uye kuyambuka, izvo zvinomutsa mhasuru kuwanda. Kune rimwe divi, kuwedzera maminetsi makumi matatu eeerobic kurovedza muviri, senge kufamba kwechiedza uye kuchovha bhasikoro, kunobatsira kukurudzira kurasikirwa kwemafuta pasina kukanganisa mhasuru.

Kudya kwacho kunofanira sei

Kuti uwane mhasuru, chikafu chinofanira kuve nezvikafu zvine mapuroteni pakudya kwese, kusanganisira zvinwiwa. Izvi zvekudya zvinosanganisira nyama, hove, huku, mazai uye chizi, izvo zvinogona kuwedzerwa kuma sandwiches, tapioca uye omelette kuwedzera protein kukosha kwechikafu.

Imwe pfungwa yakakosha ndeyekusanganisira mafuta akanaka mukudya, ayo anogona kuwanikwa mune zvekudya senge nzungu, nzungu, tuna, sardini, salmon, chia, flaxseed, avocado uye coconut. Izvi zvekudya zvinobatsira kudzora kuzvimba mumuviri uye zvinopa zvinovaka muviri zvinodiwa pahypertrophy.

Uye zvakare, mumwe anofanirwa kusarudza kudyiwa kwezvikafu zvese, senge chingwa, mupunga, macaroni uye makeke ese ezviyo, kugadzira chikafu chinosanganisa makabhohaidhiretsi nemapuroteni kana mafuta, senge chingwa nechizi kana tapioca nemazai.

Kuita muviri kunofanirwa kuve sei

Kuti uwane mhasuru, chakanakira kuita zviitwa zvekusimbisa simba, senge kudzidzisa huremu uye crossfit, sezvo zviitwa izvi zvinomanikidza mhasuru kuti itore huremu hwakawanda, chinova chinhu chikuru chekusimudzira. Izvo zvakakosha kuti urangarire kuti iko kudzidziswa kunofanirwa kukurudzira masimba emhasuru zvakanyanya, pamwe nekufambira mberi kunowedzera kwemutoro uye kuperekedzana nehunyanzvi hwepanyama mudzidzisi.

Pamusoro pekudzidziswa kwesimba, zvinonakidzawo kuwedzera kudzikisira kudzidziswa kweaerobic, senge kufamba, kutamba, kuchovha bhasikoro kana kuita skateboarding, izvo zvinomutsa kupisa kwemafuta uchichengetedza tsandanyama yakawanikwa mukusimbisa simba.

Kuderedza mafuta uye kuwedzera mhasuru kwakakosha kuitira kuti uve nemuviri wakasimba uye wakagwinya, nekuda kweizvi, zvakakosha kurovedza muviri zvakanaka uye nekudya kwakashandurwa.

Kunwa mvura yakakwana

Kunwa ingangoita 2,5 litita emvura kwakakosha kuwedzera kukurudzira kwemhasuru kuwanda uye kurwisa kuchengetedza kwemvura, zvichibatsira kudzora muviri.

Iyo yakakura munhu, inowedzera mvura yaanofanira kunwa, uye zano rakanaka rekuyera kana mashandisiro emvura akakwana ndeyekutarisa ruvara rweweti, iyo inofanirwa kuve yakajeka, ingangoita yakajeka, uye isina hwema.

Kudya menyu kuti uwane mashoma uye kurasikirwa nemafuta

Iyi tafura inotevera inoratidza muenzaniso wemamazuva matatu-mazuva kuti uve nehutachiona paunenge uchiomesa mafuta.

Kunze kwekuterera kune makabhohaidhiretsi, mapuroteni nemafuta, zvakakoshawo kuwedzera kudyiwa kwemichero nemiriwo, sezvo miriwo ichapa mavitamini akakosha nemaminerari kutendera muviri kuti ushande nemazvo uye kukurudzira hypertrophy.

Ona maitiro ekushandisa thermogenic zvinowedzera kuwedzera mafuta kupisa.