Ciyar da samfurin mutane - dalilin

Ginin jiki yana da kyau sosai a zamaninmu, amma mutane da dama ba su gane yadda wannan wasa yake ba. Wannan shi ne saboda gaskiyar cewa ba shi da izini don ƙayyade kanmu don jawo "baƙin ƙarfe", domin wasu abubuwa suna da muhimmanci sosai a nan: abinci mai gina jiki, biyan kuɗi tare da tsarin mulki, abubuwan tunani da sauransu. A cikin wannan labarin, zamu gaya dalla-dalla yadda abincin ya kamata ya kasance don daukar ma'aikata, kuma abin da wannan taro yake - za mu bayyana a kasa.

Manufar shine a kafa da taro na jiki nauyi riba na dan wasa tare da rinjaye percentages na tsoka taro kan mai. Wato, a lokacin da buga 10 kilogiram ne manufa, da gina 6-7 kg na tsoka da kuma kawai 3-4 kilogiram na mai. Bayan da ya karbi taro da ake so, sai dan wasan ya fara zuwa mataki na biyu - bushewa, wanda ya kunshi ƙona mai zuwa kashi 3-6%. Bushewa - wani hadadden tsari, saboda Bodybuilders dole daina sauri carbohydrates (zaki), da m abinci da kuma fi so yanã shã. Duk da haka, wannan shi ne lokacin lokacin da ƙarshen ya rage farashin shi. Amma koma ga abinci. Saboda haka, cin abinci ga riba mai yawa yana da kyau a duniya, dacewa ga mafi yawan 'yan wasa (akwai wasu lokuta a cikin koyas da kuma endomorphs). Ga mahimman ka'idojin wannan tsari.

1. Daya daga cikin mahimman yanayi don kara yawan taro shine abinci mai raɗaɗi - sau 5-6 a rana. Wannan yana baka damar karbar tsarin narkewarka kuma a lokaci guda bada izinin samar da kayan abinci ga jini a ko'ina cikin rana. Wajibi ya kamata ya zama karami tare da abun haɗari mai gina jiki da kuma carbohydrate.
2. Carbohydrates sune mafi muhimmanci a cikin abincin abincinka, domin sun samar da jiki da makamashi. Kimanin kashi 70% na yawan adadin cin abinci ya zama abincin calorie mai zurfi. Duk da haka, ya kamata ka sani cewa kana buƙatar ci karin carbohydrates (hatsi daban-daban), maimakon azumi (sutura), wanda jiki ya bunkasa cikin kudaden mai. Kada ka manta game da 'ya'yan itatuwa da kayan lambu, masu arziki a cikin fiber masu amfani, amma suna da asusun har zuwa 30%.
3. Bugu da ƙari, don rage yawan amfani da carbohydrates mai sauri, za ku kuma buƙaci cin abinci mara mai. Musamman "m" an daskararre (m nama, mayonnaise, sausages da kamar). Amma ba za a iya cire su daga cin abincin ba, saboda to ana iya damuwa da metabolism. Zai zama da amfani a ci kifaye (har ma da m) da kifi. Kayan carbohydrates mai sauƙi na iya zama da amfani. A mafi kyau duka lokaci domin su yi amfani da za a yi karshen na motsa jiki, a lokacin da ka bude wani furotin-carbohydrate taga.
4. Kar ka manta game da shan sharadin. A lokacin da aka tattara muscle taro, lokacin da akwai abubuwa da yawa a cikin jiki, ruwa yana da muhimmanci, saboda yana da muhimmanci ga sashi na duk halayen. Yi amfani da lita 2.5-3 kowace rana na CLEAN ruwa (shayi, sha da soda ba su ƙidaya).
5. Tsarin adadi daidai zai iya kama da wannan:

• Abun ciki na carbohydrates shine 50-60%;
• Abubuwan da ke gina jiki shine 30-35%;
• Kaman abun ciki shine 10-20%.

Wannan shine yadda cin abinci mai kyau ya kamata ya nemi riba. Duk da haka, ka sani cewa akwai wani cikakken hulda, domin kowane mutum - shi ne na musamman. Idan ka yanke shawara sosai don gina jiki, ya fi kyau ka tuntubi mai ba da horo wanda zai taimake ka ka magance wannan alamar. Taimako a cikin tarin ƙwayar tsoka zai iya cin abinci na wasanni, ciki har da sunadarai, giraben, amino acid da kuma creatine. Gaskiyar lamari ita ce, shekaru 20-30 da suka wuce, lokacin da ba'a bunkasa masana'antun abinci mai gina jiki ba, masu yin amfani da jiki sunyi amfani da abinci na baby domin taro samun. Me ya sa? Yana da sauqi. Bisa ga amfanin da aka yi amfani da shi, ya zama cikakke kuma yana da nau'in 30-35% da kuma 65-70% carbohydrates, wanda ya juya shi a cikin kyakkyawar geyner. Abin da ba za ku iya tunani game da bin jiki mai kyau ba! Da kyau, mahimman kayan yadda abinci ya kamata su nemi yawan jari, mun bayyana. Kuma bayan an yi nazari sosai na watanni shida, za ku zabi abincin "don kanku". Sa'a mai kyau!