Isiseko se-Anabolic Diet: Yakha izihlunu kunye nokuPhulukana neFat

Umxholo

• Ukutya kwe-anabolic kusebenza njani?
• Isicwangciso
• Isigaba sokugcina kunye nokungenisa
• Isigaba sobuninzi
• Isigaba sokusika
• Usuku lweveki / ngezigaba zeempelaveki
• Umngcipheko wokutya kwe-anabolic
• Ngaba ufuna amanqatha amaninzi kwisondlo se-anabolic?
• Isampulu yesicwangciso sokutya sosuku lweveki
• Isidlo 1: Isidlo sakusasa
• Isidlo 2: I-snack
• Isidlo 3: Isidlo sasemini
• Isidlo 4: I-snack
• Isidlo 5: Isidlo sangokuhlwa
• Amanyathelo alandelayo

Ushwankathelo

Ukutya okuthembisa ukuguqula umzimba wakho ube ngumatshini otshisa amanqatha kunokuvakala njengesicwangciso esifanelekileyo, kodwa ngaba amabango alunge kakhulu ukuba angayinyani? Ukutya okune-anabolic, okwenziwe nguGqirha Mauro DiPasquale, kuqinisekisa nje oko.

Ukutya okune-anabolic kukutya okune-carbohydrate esezantsi ngokusekwe kwi-carb ephantsi kunye neentsuku eziphezulu zecarb.

Njengogqirha kunye nomphakamisi wamandla okhuphisana, iDiPasquale iphuhlise ukutya kwe-anabolic kwabo bafuna ukufumana ubunzima bemisipha kangangoko kunokwenzeka ngelixa begcina amanqatha omzimba egcina ephantsi kakhulu.

Wabiza icebo lakhe ngokutya kwe-anabolic kuba wayekholelwa ukuba ibhayisekile ye-carbohydrate inokulinganisa iimpembelelo ze-anabolic steroids.

Ukutya kwe-anabolic kusebenza njani?

NgokukaDiPasquale, ukutshintshisa ukutya kwe-carbohydrate kukuvumela ukuba utshise amanqatha amaninzi njengamafutha. Oku kukuvumela ukuba ugcine ubunzima bemisipha kangangoko kunokwenzeka.

Kwindlela yokutya eqhelekileyo, zontathu ii-macronutrients- iicarbohydrate, iiprotein, kunye namafutha - ziyasetyenziswa. Iimbaleki, iintsimbi, kunye nabakhi bomzimba, le nkqubo yendalo ibangela inkxalabo xa ifuna ukunciphisa umzimba kodwa igcine inzuzo yemisipha. Isibonelelo sokutya kwe-anabolic kukuba akuyiyo ikhalori ethintelayo.

Umzimba udinga iikhalori ukugcina ubunzima bemisipha, ke nakuphi na ukwehla kokutya kwe-caloric kunokubangela ukulahleka kwezicwili zomzimba. Endaweni yoko, icebo lithembisa ukutshintsha imetabolism ukuthanda amanqatha, ukuvumela ukuba utye inani eliqhelekileyo leekhalori ngelixa ubona ukuncipha kwepesenti yamafutha omzimba.

Isicwangciso

Ukutya kwe-anabolic kuhanjiswa ngezigaba. Ngamnye wenzelwe ulondolozo, inzuzo, okanye iinjongo zokunciphisa umzimba.

Isigaba sokugcina kunye nokungenisa

Isigaba sokugcina / sokungenisa sicetyiswa iiveki enye ukuya kwezine ngamanqanaba okuthathwa kweekhalori kangangezihlandlo ezili-18 ubunzima bomzimba wakho kwiiponti. Yenzelwe ukuvumela umzimba wakho ukuba uqhelane nokutya okune-carb ephantsi ekuqaleni kokutya kwaye usetyenziswe njengenqanaba lokugcina kulo lonke.

Isigaba sobuninzi

Inqanaba lesambuku lilandela inqanaba lokungeniswa, ngeyona njongo iphambili yokufezekisa ubunzima obunqwenelekayo. Akukho ubude bexesha obumiselweyo beli nqanaba, njengoko abalandeli bekhuthazwa ukuba bahlale kude kube kufumaneke ubunzima.

Ukufumanisa ubunzima bakho obufanelekileyo, iDiPasquale icebisa ukuba usebenzise ubunzima bomzimba obufanelekileyo kwiiponti, emva koko ukongeze iipesenti ezili-15. Njengoko isigaba sokusika silandela isigaba sobuninzi, ukuya ngaphezulu kwesisindo somzimba esifanelekileyo kucingelwa ukuba kwenza ukuba ukulahleka kwamafutha okulandelayo kube lula.

Isigaba sokusika

Okokugqibela, isigaba sokusika sisicwangciso sokulahleka kwesisindo esiphantsi, kunye neengcebiso zokunciphisa i-500 ukuya kwi-1,000 yeekhalori kwisigaba sokugcina. Eli nqanaba kufuneka liqhutywe de ufezekise ipesenti yomzimba onqwenelekayo, ngokukodwa ngaphantsi kweepesenti ezili-10.

Ngelixa isigaba ngasinye sinamanqanaba ahlukeneyo okutya kweekhalori ngokusekwe kwiinjongo, ubukhulu be-macronutrient abutshintshi.

Ukutya okune-anabolic kusekwe kwibhayisikile yezondlo: i-carb ephantsi evekini kunye ne-carb ephezulu ngeempelaveki. Ukutshintsha kweentsuku ezisezantsi neziphezulu zekhabhohayidrethi kuthintela umzimba ekubuyeleni ekutshiseni ikakhulu ii-carbs zepetroli. Iintsuku eziphezulu ze-carb ziyavumela ukuba umzimba uphinde ubuyise amafutha alahlekileyo ngexesha lokuzilolonga ngamandla.

Usuku lweveki / ngezigaba zeempelaveki

Kwinqanaba leentsuku zeveki, ugxininiso kufuneka lube kukuthintela ukutya okune-carbohydrate kungabikho ngaphezulu kwe-30 yegramu ngemini ngokutya kwe-caloric okuza ikakhulu kumanqatha nakwiiproteni. Ngokufanelekileyo, ukonakala kufuneka kube ngamafutha angama-60 ukuya kuma-65 eepesenti, ama-30 ukuya kuma-35 epesenti yeeprotheyini, kunye neepesenti ezintlanu ukuya kwezili-10 zeecarbohydrate.

Emva kweentsuku ezintlanu zokutya kancinci kwe-carb, isigaba seempelaveki siyilelwe ukuzalisa iivenkile zecarbohydrate emzimbeni. Ngeeveki zeekhalori, iipesenti ezingama-60 ukuya kuma-80 kufuneka zivela kwi-carbohydrate, kunye neepesenti ezili-10 ukuya kuma-20 kumanqatha kunye neepesenti ezili-10 ukuya kuma-20 ukusuka kwiprotheni.

Umngcipheko wokutya kwe-anabolic

Ukutya okune-anabolic kufuneka kulandelwe kuphela ixesha elimiselweyo. Inokusebenzela umakhi womzimba okanye umntu ophethe iintsimbi olungiselela ukhuphiswano.

Ngelixa ukutya kunokunyusa izicwili zomzimba ezibhityileyo ngelixa kuncipha iivenkile zomzimba, oko akuthethi ukuba ukutya kunempilo. Eyona nto iphambili ekudleni kwe-anabolic kukungabikho kwefayibha kunye ne-micronutrients, ikakhulu ukusuka kwimifuno encinci, iziqhamo, kunye nokutya okuneembotyi.

Ngelixa isigaba seempelaveki sivumela ukutya okuphezulu kwe-carbohydrate, imbalwa imifuno, akukho mbotyi, kunye neziqhamo zero ziyanconywa kwisigaba sosuku lweveki.

Oku kungalingani kuya kubangela ukuncipha kokutya kwee-antioxidants, eziyimfuneko ekulweni uxinzelelo lwe-oxidative olwenziwe ngumthambo. Kuba ukutya akwanayo nefayibha, kunokukhokelela ekukhuleni okungafunekiyo kwetyhefu yebhaktiriya kunye nokuqhinwa okungapheliyo.

Ngokwezinye izilwanyana, i-insulin ayisebenzi kakuhle kwi-fat-fat, ukutya kwe ketogenic njengale. Ukulungiselela ukucola iicarbohydrate-nokuba ziimali ezincinci kwisigaba sosuku lweveki-udinga i-insulin. Ukutya okunamafutha aphezulu okungapheliyo kunokukhokelela kukunganyangeki kwe-insulin, okunokunyusa umngcipheko wesifo sentliziyo, udidi lweswekile lwesibini, kunye nesifo se-metabolic syndrome.

Ngokucetyiswa kwe-60 ukuya kwi-65 yeepesenti yeekhalori ekutyeni okunamafutha, nokuba lixesha elilinganiselweyo elichithwe ekutyeni kwe-anabolic kunokukhokelela ekusebenzeni ngokwaneleyo kwe-insulin. Njengoko isixa sokutya okunamafutha sinciphile, umsebenzi we-insulin uza kubuyela kwimeko yawo yesiqhelo.

Ngaba ufuna amanqatha amaninzi kwisondlo se-anabolic?

Amafutha okutya, ngakumbi ukutya okunamafutha amaninzi, kuyaziwa ngokulawula kakuhle testosterone kunye nemveliso ye-androgen.

Ubungakanani bolu tshintsho buncinci, kodwa iDiPasquale iqinile kwisimo sayo sokuba amafutha agcweleyo abalulekile kwimveliso yehomoni efanelekileyo.

Ngeentsuku zeveki, ucebisa ngokutya okuphezulu:

• amanqatha okusika inyama ebomvu
• amaqanda onke
• iimveliso ezinobisi ezinamafutha apheleleyo ezinje ngeshizi, cream, kunye nebhotolo
• neeoyile
• amandongomane
• I-nut isasazeka

Xa kuthelekiswa namafutha e-mono- kunye ne-polyunsaturated, amafutha agcweleyo anyusa i-cholesterol kunye nenqanaba le-triglyceride. Oku kwandisa umngcipheko wentliziyo.

Isampulu yesicwangciso sokutya sosuku lweveki

Iikhalori: 2300

Amafutha: 60-65 epesenti

Iiprotheni: 30-35 ipesenti

IiCarbohydrate: Iipesenti ezi-5-10

Isidlo 1: Isidlo sakusasa

• Amaqanda ama-3 apheleleyo
• 1 oz. I-cheddar ushizi
• 1 tbsp. oyile
• Amakhonkco ama-2 e-turkey, aphekiweyo

Hlanganisa amaqanda kunye noshizi. Pheka kwi-1punipoon yeoyile kwaye usebenze ngeekhonkco zesoseji.

Isondlo: I-511 calories, i-43.5 g yeoli, i-28.7 g yeprotheni, i-1.4 g ye-carbs

Isidlo 2: I-snack

• 6 oz. I-1% ye-cottage cheese
• 1 tbsp. ibhotolo yeamangile
• 1 tbsp. isidlo seflakisi
• 1 tbsp. oyile

Ncedisa i-cottage cheese ngebhotela ye-almond, isidlo se-flaxseed kunye neoli exutywe kuyo.

Isondlo: I-410 calories, i-28.4 g yeoli, i-28.3 g yeprotheni, i-11.5 g ye-carbs

Isidlo 3: Isidlo sasemini

• i-4 oz. ibele lenkukhu eliphekiweyo
• 1 iqanda elibilisiweyo
• Iikomityi ezimbini zeromaine lettuce
• 2 tbsp. oyile
• 1 tbsp. iviniga

Ncedisa isifuba senkukhu kunye neqanda ngaphezulu kwelethisi. Phosa ioyile kunye neviniga.

Isondlo: Iikhalori ezingama-508, amafutha angama-35.8 g, iiprotein ezingama-42.5 g, ii-carb ezi-3.8 g

Isidlo 4: I-snack

• i-4 oz. Inyama yenkomo engumgubo
• 1 oz. I-cheddar ushizi
• 2 tbsp. ipeanut butter

Pheka inyama yenkomo kunye noshizi. Khonza ngebhotolo yamandongomane njengecala.

Isondlo: I-513 yeekhalori, i-32.6 g yeoyile, i-49.5 g yeprotein, i-6.7 g carbs

Isidlo 5: Isidlo sangokuhlwa

• i-4 oz. ibele lenkukhu eliphekiweyo
• Iikomityi ezimbini zeromaine lettuce
• 1 tbsp. isidlo seflakisi
• 1 tbsp. oyile
• 1/2 tbsp. iviniga

Hlanganisa isidlo sesonka, ioli kunye neviniga. Yiphosa ngeletisi kwaye usebenze ngenkukhu yenkukhu.

Isondlo: I-352 calories, i-20.4 g ye-fat, i-38.5 g protein, i-5.4 g ye-carbs

Amanyathelo alandelayo

Ngelixa ukutya kwe-anabolic kuluncedo kwabo bafuna ukuzuza komzimba okuphezulu, akukhuthazwa ukuba iimbaleki ezinokhuphiswano ezineemfuno eziphezulu ze-carbohydrate. Ayikulungelanga abantu abajonge kuphela ukunciphisa umzimba.

Njengoko le nkqubo ithintele kakhulu kwaye inqongophele kwizakhamzimba, kufuneka isetyenziselwe ixesha elifutshane kuphela ukufikelela kwinjongo ethile. Ukuphulukana nobunzima ngokubanzi, ukutya okunezondlo-kunye kunye nokuzilolonga kuyindlela ezinzileyo, esempilweni.