Ukutya kwehypertrophy kunye nelahleko yamafutha (kunye nemenyu yeentsuku ezi-3)
Umxholo
- Ukutya kufanele ukuba njani
- Umsebenzi wokomzimba ufanele ukuba njani
- Ukutya ngokwaneleyo
- Imenyu yokutya ukuze ufumane ubunzima kunye nokulahlekelwa ngamanqatha
- Jonga indlela yokusebenzisa izongezo ze-thermogenic ukonyusa ukutshiswa kwamafutha.
Ukuphulukana namanqatha kunye nokufumana ubunzima bezihlunu ngaxeshanye, kubalulekile ukuba uziqhelanise nomsebenzi wemihla ngemihla kwaye ube nokutya okunezondlo, ngokwanda kwenani leeproteni kunye namafutha alungileyo.
Ukuzivocavoca umzimba kufuneka kugxilwe ngakumbi kwimithambo yamandla, enjengokuqeqesha ubunzima kunye nokuwela umnqamlezo, oya kuvuselela ubunzima bemisipha. Kwelinye icala, ukongeza malunga nemizuzu engama-30 yokuzivocavoca umzimba, njengokuhamba ukukhanya nokuhamba ngebhayisikile, kuyanceda ukukhuthaza ukulahleka kwamafutha ngaphandle kokuchaphazela ubunzima bemisipha.
Ukutya kufanele ukuba njani
Ukufumana ubunzima bemisipha, ukutya kufuneka kube nokutya okuneeprotein kwisidlo ngasinye, kubandakanya ukutya okulula. Oku kutya kubandakanya inyama, intlanzi, inkukhu, amaqanda kunye neentshizi, ezinokongezwa kwiisendwitshi, i-tapioca kunye ne-omelette ukwandisa ixabiso lesidlo.
Elinye inqaku elibalulekileyo kukubandakanya amafutha amnandi ekudleni, anokufumaneka kukutya okunje ngamandongomane, amandongomane, ityhuna, isardadi, isalmon, ichia, iflakisi, iavokhado kunye nekhokhonathi. Oku kutya kunceda ukunciphisa ukudumba emzimbeni kunye nokubonelela ngezondlo ezifunekayo kwihypertrophy.
Ukongeza, umntu kufuneka akhethe ukutyiwa kokutya okupheleleyo, okunje ngesonka, irayisi, imacaroni kunye neicookies ezigcweleyo, ukwenza ukutya okudibanisa iicarbohydrate kunye neeproteni okanye amafutha, anje ngesonka esineeshizi okanye itapioca enamaqanda.
Umsebenzi wokomzimba ufanele ukuba njani
Ukufumana ubunzima bemisipha, eyona nto ilungileyo kukwenza imithambo yomzimba, enje ngoqeqesho lobunzima kunye ne-crossfit, njengoko le misebenzi inyanzela umsipha ukuba uthathe ubunzima obungaphezulu, eyona nto ikhuthazayo ukuyenza ikhule. Kubalulekile ukuba ukhumbule ukuba uqeqesho kufuneka lukhuthaze amandla emisipha ngakumbi, ngokunyuka okuqhubekayo komthwalo kunye nokuhamba notitshala oqeqeshiweyo.
Ukongeza kuqeqesho lwamandla, kukwabangela umdla ukongeza uqeqesho lwe-aerobic ephantsi, njengokuhamba, ukungqungqa, ukukhwela ibhayisikile okanye ukukhwela ebhodini, okukhuthaza ukutshiswa kwamafutha ngelixa kugcinwa ubunzima bemisipha obufunyenwe kuqeqesho lwamandla.
Ukunciphisa amanqatha kunye nokwanda kwezihlunu kubalulekile ukuze ube nomzimba owomeleleyo kwaye osempilweni, ngenxa yoku, kufuneka uzilolonge ngokufanelekileyo kwaye ube nokutya okulungelelanisiweyo.
Ukutya ngokwaneleyo
Ukusela ubuncinci i-2.5 yeelitha zamanzi kubalulekile ukwandisa ukonyusa ukuzuza kobunzima bemisipha kunye nokulwa nokugcinwa kolwelo, ukunceda ukukhupha umzimba.
Okukhona umntu emkhulu, kokukhona esela amanzi, kunye nesicwangciso esiliqili sokulinganisa ukuba ukusetyenziswa kwamanzi kwanele kukujonga umbala womchamo, ekufuneka ucace gca, ucace gca, kwaye unganuki.
Imenyu yokutya ukuze ufumane ubunzima kunye nokulahlekelwa ngamanqatha
Itheyibhile elandelayo ibonisa umzekelo weentsuku ezi-3 zeemenyu zokuba ne-hypertrophy ngelixa usomisa amanqatha.
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 iglasi yobisi + i-2 ye-omelet yeqanda kunye netshizi + 1 iziqhamo | I-yogurt ecacileyo ye-1 + isilayi ezi-2 zesonka esisongelweyo kunye neqanda kunye netshizi | 1 indebe yekofu kunye nobisi + 1 tapioca ngenkukhu |
| I-snack yasekuseni | Isilayi esi-1 sesonka nebhotolo yamandongomane + ijusi yeziqhamo | 1 iziqhamo + ezili-10 zecashew nuts | 1 iziqhamo + 2 amaqanda abilisiweyo |
| Isidlo sasemini isidlo sangokuhlwa | I-150 g yenyama + i-4 col yerayisi emdaka + 2 ikholoni yeembotyi + isaladi eluhlaza | ipasta yetyhuna ene-pasta ye-wholegrain kunye ne-tomato sauce + isaladi eluhlaza + 1 iziqhamo | I-150 g yenkukhu + iitapile eziswiti + kunye nemifuno esusiweyo + 1 iziqhamo |
| Ukutya okusemva kwemini | 1 iyogurt + isandwich yenkukhu ene-curd elula | Ikofu engenashukela + 1 itapioca efakwe ngenkukhu kunye noshizi | I-avocado smoothie, ibethwe nge-2 col yesobho se-oat |
Ukongeza ekuqwalaseleni iikhabhohayidrethi, iiproteni kunye namafutha, kubalulekile ukwandisa ukusetyenziswa kweziqhamo kunye nemifuno, njengoko imifuno izakubonelela ngeevithamini kunye neeminerali ezifanelekileyo ukuvumela umzimba ukuba usebenze ngokufanelekileyo kwaye ukhuthaze i-hypertrophy.
Jonga indlela yokusebenzisa izongezo ze-thermogenic ukonyusa ukutshiswa kwamafutha.
Ukufumana Ukuthandwa
Unyango lweeNwele
