Sport kuomesa muviri: nomusi Muterere ose zuva uye mitemo kudya vakadzi

kwetsandanyama chakavakirwa kutaridza anabolic urongwa, zvakazoita zvisingadzivisiki chitoro mafuta. Kuwana rusununguko - ichi ndicho chikamu basa chero Bodybuilder pamusoro miviri yavo yechipiri. Kupisa mafuta muviri uye anoratidza akakura tsandanyama, kurovedza muviri chete hakuna kukwana. Kuva kuomesa muviri. Menu rimwe zuva zvikuru vakavakazve pachinzvimbo kudyiwa zvinhu dzakakwirira simba ukoshi kusimbisa mapuroteni.

kudya Features

• Dzinokosha zvigadzirwa ndedzinotevera: zai chena, yakabikwa huku, hove chena pasina mafuta, chizi, hove.
• Complex makabhohaidhiretsi zvinodzorwa uye anoderedza chikamu kudya: Buckwheat, oatmeal, bran.
• Vegetables angagara simba nokuti manyuko faibha: makabheji, hanyanisi, wemagaka.

Pastry, chinonhuwira, carbonated uye zvinotapira anonwa, mbatatisi, makarotsi - zvose zvachose anobvisa kuomesa muviri. Daily Muterere dzinosiyana-siyana zvichienderana nzendo, iro rinoita kuti zvishoma nezvishoma rutapudzo pamusoro makabhohaidhiretsi uye kuzvishandura sumo dzavo zvokudya.

Inotorwa muviri nokuomesa Muterere

chisvusvuro

- 50 g Buckwheat kana oatmeal;

- 100 g yakafashaidzwa huku zamu;

- 50-100 magiramu nemiriwo, kwakarungwa ndimu muto, negariki.

chisvusvuro

magiramu makumi mashanu koteji chizi kana yogati (zvitoro zvokudya risinganyanyi mafuta havasi yakakodzera), michero kusarudza - bhuratifuru, vaviri kiivi, apple.

chisvusvuro

- 50 g Buckwheat kana oatmeal;

- 100 g yakafashaidzwa hove.

masikati tudyo

- Food sezvo zvemasikati.

dhinha

- 25 d Buckwheat kana oatmeal;

- 1 zai yose uye 4 zai nevachena (zai yolks vasiri kushandiswa).

The chisvusvuro wechipiri

- 100-150 g miriwo Salad pamwe madomasi, magaka, radishes, lettuce anoenda ndimu muto.

The anononoka zvinoderedza uwandu makabhohaidhiretsi - chinangwa vakadzinganiswa kuomesa muviri. A Muterere daily iri pamusoro chete asi kuchinja uwandu anononoka makabhohaidhiretsi manyuko: zviyo, miriwo, koteji chizi.

Ronga pavhiki zvitengeswa

vhiki First kunosanganisira kushandisa 2 g carbohydrate pa 1 kg kurema muviri. Number rinowanikwa kuti zuva rimwe uye achizvipesanisa pakati zvokudya, apo nokuti kudya unofanira kusiya hafu zvokudya kudyiwa zvemasikati.

vhiki wechipiri akaronga rutapudzo uwandu carbohydrate kusvika 1 g, mazita mishonga kwakafanana vhiki yokutanga.

vhiki Third - cheka carbs 1 giremu chete kilogram kurema muviri, kurega nomukaka zvinhu uye miriwo. Pane imwe nguva iwe unofanira kudya hapana anopfuura 120 g chikafu.

The vhiki wechina akaramba kutonga pamusoro muzvitatu, asi chikamu chega kudya ipfupi kusvika 100 g Chero zviratidzo kurwara - mureza kumisa kuomesa.

vhiki Wechishanu - zvishoma nezvishoma mbudo kubva zvakasimba mitambo zvokudya, makabhohaidhiretsi kuwedzera 1 g pa makirogiramu kurema muviri nokuda zvomugungwa, uye salads.

The vhiki wechitanhatu rinoenderana kutanga. Zvokudya rinowanika chizi, muchero.

Vapedzei kanenge 1200 macalorie rimwe zuva, udye 6-7 nguva zuva nezuva zvinobata 2-3 litres mvura, zvishoma nezvishoma kuchinja pakudya tsika - mitemo izvi kunosanganisira kupwa muviri vakadzi. Menu ndiyo yakaoma zvakakwana, aiva kurambwa zvakakwana mafuta kuti anogona kukanganisa hutano dzokubereka nadzo uye unongotaura.

The kwacho kunoda vhiki 4-8, zvichienderana mwero muviri uye uwandu pamusaka mafuta. Kubva kuomesa muitiro tisiye nechitarisiko zvakawanda zvive, acetone kuravira pamuromo.

Vakadzi vari kutsvaka sei kuti muviri kupwa uremu, vanofanira kuziva kuti ichi hachisi zvokudya, asi zvokudya nokuda vatambi vane yakakwana kwetsandanyama. No kuchengeterwa kuti tsandanyama uye nguva mutoro dzavo carbohydrate isina chikafu kuchaita kuti chirwere: kuunganidza miviri ketone, Vakasara mushure kupisa mafuta. Izvi ezvinhu rinotanga kuneta uye nomusoro uye zvinogona pakoma.

Vamwe vakadzi zvakakwana mapfumo 30% kubva zvatinosiita mitemo makabhohaidhiretsi kumuviri akabata Dryer. Menu rimwe zuva - ndiyo hwaro nechitarisiko kuzorodzwa, asi tsandanyama vanoda ndichibvunza simba mitoro. Ideal Tabata maitiro, izvo zvinofanira alternated pamwe Kurovedza vanga vaneta.