Kodi wopeza ndi chiyani?

Mutu wa nkhani yathu ndiopeza, chowonjezera chodziwika bwino pamasewera ataphatikizana ndi BCCA. Mudzazindikira zomwe wopindulira amakhala nacho, ndicholinga chiti chomwe chimagwiritsidwa ntchito, ngati pali phindu lililonse kuchokera kwa wopezera phindu komanso zomwe zingakhale zovuta zake.

Chifukwa chiyani mukusowa wopeza

Kodi wopeza ndi chiyani? Ndizosavuta - uku ndi kusakaniza kwama protein-carbohydrate opangidwa kuti athandize mwachangu komanso mwachangu. Ntchito yake yayikulu ndikuphimba kuchepa kwa kalori mu zakudya, zomwe zimachitika chifukwa chakulimbikira thupi.

Zomwe wopindulira amagwiritsidwa ntchito:

• kuonjezera malo osungira glycogen;
• kubwezera zoperewera pakudya kalori;
• kuti mupindule kwambiri.
• kutseka zenera la protein-carbohydrate;
• kukhazikika njira zamagetsi kuti ziwathamangitse.

Chomalizachi chimagwiritsidwa ntchito ndi anthu omwe amakhala otanganidwa ndi ntchito omwe nthawi zambiri samadya bwino.

Ndani akusowa wopeza

• Ectomorphs. Kudya chakudya chamagulu kwa nthawi yayitali ndiye njira yokhayo yothetsera chotchinga chachikulu ndikuyamba kukula. Pafupifupi mtundu uliwonse wopeza ndiwofunika kwa iwo, popeza ectomorph yoyera siyomwe imakonda kupeza mafuta amthupi, zomwe zikutanthauza kuti sizowopsa pazovuta zakudya mopitirira muyeso kwamasewera.
• Zovuta. Awa ndi anthu omwe, chifukwa chosowa zakudya kapena chifukwa cha matupi awo, sangapeze minofu.
• Anthu omwe amakhala otanganidwa kwambiri tsikulo. Poterepa, wopezayo amalowa m'malo mwa chakudya chathunthu, amachepetsa njira zopangira zinthu, kwinaku akukhalabe ndi anabolism.
• Anthu omwe akutenga AAS. Chifukwa cha kuchuluka kwa mahomoni ogonana amuna, kufunikira kwakudya ndi mapuloteni kumawonjezeka kwambiri.
• Mtanda. Makhalidwe apadera ophunzitsira ophatikizana amatanthauza kuchuluka kwa ndalama, kuphatikizapo glycogen. Pofuna kupewa rhabdomyliosis, ndikofunikira kukhalabe ndi zochulukirapo za calorie munthawi yanyengo ndikupereka magawo anayi a opeza patsiku.
• Powerlifters. Gwero la mphamvu silofunikira kwa iwo - wopezayo amakupatsani mwayi wosavuta komanso wopanda nkhawa pakugaya chakudya kuti mukwaniritse chakudya cham'madzi.

Zalangizidwa! Kusankhidwa kwakukulu kwa opeza kulemera kuchokera ku USA, Europe ndi Russia pamitengo yayikulu m'sitolo yazolimbitsa thupi. Pitani patsamba lino.

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Kusiyanitsa Pakati pa Gainer ndi Mapuloteni Blends

Nthawi zambiri, anthu samvetsa kusiyana pakati pa kugwedezeka kwa mapuloteni ndi phindu. Zowonadi, zosakaniza zonse ziwiri zimakhala ndi mapuloteni.

Tiyeni tifotokoze: Kusakaniza kwa mapuloteni kumafunika kokha kuti mukhalebe ndi amino acid mthupi. Opeza amakhala chakudya. Mapuloteni amawonjezeredwa kokha kuti akhazikitse chimbudzi. Popanda mapuloteni, wopindayo amalowetsedwa m'magazi pamlingo wa shuga, zomwe zikutanthauza kuti sizingasiyane ndi shuga. Kuphatikiza apo, mapuloteni ena amagwiritsidwa ntchito pothandiza kuthira mafuta, ndipo ena amagwiritsanso ntchito kubwezeretsa kuchuluka kwa mapuloteni atatha masewera olimbitsa thupi.

Windo wazakhabohydrate amawoneka koyamba ataphunzitsidwa, kenako zenera la protein. Kulandila kopindulitsa kumakumasulani kutseka mawindowa nthawi imodzi. Ngakhale musanatenge mapuloteni, mumafunikabe kunyamula nthochi kapena zipatso zina kuti mutsegule maselo amthupi ndi insulini.

Mfundo Yofunika: Wopeza ndi chophatikiza chambiri chama carbohydrate.

Mitundu yopindulitsa

Ngakhale dzina lodziwika bwino, wopindulayo alibe kapangidwe konsekonse. Pali mitundu ingapo yayikulu yopindulira. Ndipo kutengera zomwe wopanga amapanga momwe amapangidwira, zosakanizazi sizingadutse chilichonse.

Ganizirani mitundu yayikulu yamapuloteni-carbohydrate osakaniza omwe tsopano agulitsidwa ambiri pamsika.

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Pindulani

Kutengera mtundu wa opeza, maubwino ake, komanso momwe angagwiritsire ntchito, atha kukhala osiyana:

1. Ectomorphs yokhala ndi metabolism yothamanga imatha kulipilira zosowa zawo zama calorie ndizambiri zosakanikirana, zosakanikirana.
2. Msuzi wofulumira komanso wotsika mtengo wa maltose opeza - atha kugwiritsidwa ntchito kutseka zenera lam'madzi. Mukaphatikizidwa bwino ndi ma amino acid, imakulitsa milingo ya anabolism ndi 300-350% munthawi yopumira.
3. Zovuta Zopanga Zachilengedwe zimalimbikitsidwa kuti zizitengedwa ola limodzi musanaphunzitse kukhutitsa thupi ndi chilengedwe komanso mphamvu zowononga glycogen m'magazi panthawi yamaphunziro.
4. Makumi asanu ndi asanu, kuphatikiza koyenera kwa mesomorphs. Ikuthandizani kuti mukhale ndi minofu yowuma kwambiri.

Ndikofunikira kumvetsetsa kuti wopindulira ndi chiyani: pambuyo pake, izi sizilowa m'malo mwa zakudya, koma zowonjezerapo zomwe zimakulitsa kuchuluka kwa ma calorie ndikukwanira pang'ono zosowa za thupi pazakudya zofunikira.

Ngati simungathe kudya kalori, khalani omasuka kuwonjezera opeza pazakudya zanu. Koma kudya zopindulira zokha kapena zosakaniza zokha ndizolakwika, zovulaza m'mimba ndi dongosolo la endocrine.

Zovulaza

Kodi pali zotsutsana zenizeni zakupeza wopeza? Kodi ikhoza kuvulaza thupi lanu? Ngakhale zili zomvetsa chisoni, koma mosiyana ndi zosakaniza zomanga thupi, wopeza phindu amakhala owopsa ku thanzi ngati atamwedwa mosalamulirika.

Tiyeni tiwone bwino:

1. Wopindulitsa sakuvomerezeka kuti agwiritsidwe ntchito ndi kuchepa kwa kagayidwe kachakudya. Popeza zinthu zonse ndizosavuta kukumba ndi kuyamwa, kutenga chopindulitsa kumatha kubweretsa kuwonjezeka kwamafuta amthupi.
2. Sitikulimbikitsidwa kutenga maltose opeza. Amakweza magazi, amatuluka mu insulin, ndipo amakhala ndi zovuta zina zambiri zosasangalatsa.
3. Anthu omwe ali ndi zolakwika pakupanga kwa insulin (mayiko omwe ali ndi matenda ashuga) ayenera kukhala osamala kwambiri za omwe akupeza. Poterepa, mutha kutenga wonja kokha pa wowuma kapena chakudya china chovuta.
4. Wopeza zolengedwa amatha kuyambitsa kusintha kwamchere wamchere.
5. Kupanga kwa protein-carbohydrate kuphatikiza kumatha kuyambitsa khunyu nthawi yochita masewera olimbitsa thupi.
6. Wopeza wotsika mtengo amakhala ndi zomanga thupi zoyipa, zomwe zimayambitsa kudzimbidwa.
7. Kugwiritsa ntchito kwambiri kunenepa, komwe kumakhala ndi mavitamini ndi mchere, kumatha kuyambitsa hypervitaminosis kapena kufulumizitsa mawonekedwe amiyala ya impso.

Apo ayi, zosakaniza mapuloteni zimam'pangira alibe contraindications, kupatula lamulo la shuga.

Ndikofunika kumvetsetsa kuti zovuta zina ndi zotheka kutsutsana zimakhudzana kwambiri ndi zosakaniza zotsika mtengo zamahydrate, ndipo ngakhale zili choncho ndi kuchuluka kwakukulu kwa Mlingo.

Makhalidwe opeza atsikana

Ndipo tsopano funso lovuta kwambiri, komwe mungapeze mayankho otsutsana pa intaneti. Kodi atsikana ayenera kutenga opeza? M'malo moyankha koyera, tiyeni tibwerere ku biochemistry ndikupanga.

1. Kupeza – Ndizopangidwa ndi ma calorie ambiri omwe ali ndi kuyamwa kwakukulu. Atsikana omwe sachita masewera olimbitsa thupi olimba safunikira mafuta owonjezera otere.
2. Opeza zotsika mtengo amaikidwa mu lipid depot nthawi yomweyo. Ichi ndi chifukwa chodziwika cha kagayidwe kachikazi.
3. Mlengi ndi sodium mu kapangidweko amatha kubisala m'chiuno kwakanthawi pansi pa malita amadzi.

Pakatikati pake, opeza moyenera ndi phala la mkaka, ndipo wopeza wotsika ndi keke yokoma. Chifukwa chake, mtsikana akakumana ndi funso loti ngati akufuna wopeza phindu, ndibwino kuti adzifunse kaye ngati akufuna mbale yowonjezera ya chakudya. Ngati ali mgulu lopeza phindu lalikulu (izi sizikugwira ntchito kwa akatswiri opanga zomangamanga), ndiye kuti kutenga pang'ono pokha ndizovomerezeka. Koma ngati mtsikana abwera ndi cholinga chompopa bulu wake ndikuchepetsa thupi, ndiye kuti kuchuluka kwama calories kungachepetse kupita patsogolo kwake. Pachifukwa ichi, ndibwino kuti m'malo mwa wopindulayo mukhale ndi ma protein a cocktails okhala ndi zovuta zambiri ndi casein yambiri.

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Momwe mungagwiritsire ntchito

Momwe mungatengere opeza molondola? Kuti mupeze zotsatira zabwino, tengani wopeza malinga ndi malangizo awa:

1. Terengani kuchepa kwa kalori wambiri.
2. Terengani kuchuluka kwa zopeza zomwe zingapange.
3. Musati muwerenge mapuloteni omwe akuphatikizidwa.
4. Gawani kuchepera kwa kalori mu chakudya chanu chachikulu ndi kuchuluka kwa mavutidwe omwe mungatenge patsiku.
5. Onetsetsani kuti mwalandira mphindi 15-20 mutaphunzitsidwa.

Izi ndikwanira kuti mukwaniritse zotsatira zabwino popanda kugwiritsa ntchito zidule zilizonse.

Zotsatira

Ngakhale kupititsa patsogolo kugwiritsa ntchito zosakaniza zamahydrohydrate kupita patsogolo, ndikofunikira kumvetsetsa kuti wopeza – si njira yothetsera vutoli. Nthawi zambiri, izi ndizosangalatsa komanso zopanda mtengo, zomwe zimafulumizitsa kupita patsogolo ndi 3-5%.

Chakudya choyenera komanso choyenera chimawononga ndalama zochepa, ndipo koposa zonse, chimakupatsani mwayi wokwanira. Zowonadi, phala la buckwheat kapena wowuma wa mbatata uli ndi ma microelements othandiza kwambiri, omwe amakukankhirani kuzopindulitsa zatsopano. M'malo mongodya mopanda zotsika mtengo, mutha kungomwa uchi ndi mkaka. Idzatuluka mtengo wotsika ndipo zotsatira zake sizidzasiyana ndi kugwiritsa ntchito mankhwala otsika kwambiri a maltose.

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