Momwe mungatengere wopezera minofu

Ena sangathenso kunenepa ndipo amachitira nsanje anthu omwe amawadziwa bwino, ena sangathe kunenepa, ngakhale akudya zakudya zopatsa mphamvu kwambiri. Kwa iwo omwe ali mgulu lachiwirili, wopezayo ndi yankho labwino pamavuto - ndibwino kuti muchepetse anthu oonda. Koma kumbukirani kuti zomwe zanenedwa zikugwira ntchito kwa anthu okhawo omwe, mofananamo ndi kugwiritsa ntchito wopeza ndalama, amapita kumasewera ndikukhala moyo wokangalika.

Kodi wopindula ndi chiyani, momwe mungatengere kuti mupeze misa, kutalika kwake ndi momwe mungayankhire, tikukuuzani m'nkhaniyi.

Kodi wopindula ndi chiyani

Choyamba, tiyeni tiwone kuti wopindulira ndi chiyani, ndipo amagwiritsa ntchito chiyani kwa othamanga.

Koposa zonse, tanthauzo la zakudya zowonjezera izi zawululidwa ndi dzina lake, lomwe limachokera ku mawu achingerezi Gain ndipo amatanthauza kuchulukitsa. Pakati pa anthu okhudzana ndi masewera, wopeza ndalama amawerengedwa kuti ndi imodzi mwazinthu zabwino kwambiri zopezera mphamvu komanso njira yabwino yopezera misa.

Malinga ndi kapangidwe kake, opeza phindu ndi chisakanizo cha mapuloteni ndi chakudya. Nthawi zina zigawo zikuluzikulu zimakhala zofanana, koma nthawi zambiri zimakhala ndi zakudya zopitilira 2-3. Zolengedwa, mavitamini, kufufuza zinthu ndi michere ya m'mimba imathandizidwanso pakuphatikizika kwamasakanidwe amakono, omwe amathandizira kulumikizana bwino kwa wopezayo. Momwe mungatengere opeza phindu kuti mukhale ndi minofu makamaka zimatengera kuchuluka kwa zinthu zotsatirazi.

Kodi ntchito yopindula ndi chiyani

Chofunikira kwambiri pakupeza ndikuti ili ndi zomanga thupi komanso zamadzimadzi. Izi zimapangitsa kukhala chinthu chofunikira kwambiri, popeza chakudya choyenera komanso chopatsa thanzi ndichofunikira kwambiri kuti wosewera aliyense apite patsogolo. Ndi opeza omwe adakhala zakudya zoyambirira zopangidwa ndi asayansi kwa anthu omwe amachita nawo masewerawa. Anathandizira kukula kwa minofu ndikutsitsa m'mimba mwa kuchepetsa chakudya chomwe chimadya.

Zotsatira zabwino zakugwiritsa ntchito opeza zitha kufotokozedwa munjira zingapo:

• amapereka thupi mphamvu;
• zimathandizira kupeza kulemera kofunikira;
• onjezerani chipiriro;
• imathandizira kuchira kwa thupi pambuyo pa mpikisano ndi maphunziro;
• khalani ndi zotsatira zotsutsa.

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Zotsatira za amuna oonda

Nthawi zina anyamata omwe ali ndi thupi lowonda, chifukwa cha kagayidwe kake kofulumira mthupi, sangathe kunenepa mosasamala kuchuluka kwa chakudya. Anthu omwe ali ndi mtundu wamtunduwu amatchedwa ectomorphs.

Opeza akhoza kukhala chipulumutso kwa iwo, omwe, monga chowonjezera chilichonse, ali oyenera ma ectomorphs kuti apeze misa. Zakudya zamadzimadzi zambiri zimabwezeretsa msanga kufunikira kwa thupi kwama calories. Zakudya zachizolowezi za anthu omwe ali ndi matupi otere sizingakhale zokwanira kupindula nawo, ngakhale osachita masewera olimbitsa thupi. Pankhani yamasewera, kupezeka kwa wopezera zakudya azisangalalo otere kumakhala kofunikira.

Palibe malingaliro apadera amomwe mungatengere opeza phindu kuti mupindule ndi ectomorph. Mukungoyenera kutsatira malangizo ndi malangizo onse polemba zowonjezera.

Zotsatira za amayi oonda

Poyang'ana kumbuyo kwakusilira mitundu yosangalatsa ya Hispanics, wonenepa kwa atsikana owonda amtundu wa anorexic angathandize kupatsa mawonekedwe okongola achikazi.

Ndipo musawope nkhani zowopsya zokhudzana ndi kunenepa kosalamulirika ndikupanga mafuta m'malo "osafunikira". Njira zoterezi, ndizotheka, ngati mungakhale ndi moyo wopanda ntchito ndikungotenga chowonjezera cha chakudya ndikuyembekeza kuti izi ndikwanira kuti mupange mawonekedwe oyenda bwino.

Kuti mupeze zotsatirazi, muyenera kuchepetsa chakudya cha tsiku ndi tsiku, kuyatsa mtundu wamaphunziro ndikuwonetsa wopezera zakudya. Ndipo zotsatira zake sizikhala zazitali kubwera.

Zomwe zimachitika mukamwa mwayi ndikupeza masewera olimbitsa thupi

Popeza kuchuluka kwa chakudya mumapeza, kugwiritsa ntchito kwake kuyenera kusamalidwa.

Zindikirani! Kutenga opeza popanda chakudya chamagulu ndi kuphunzitsa pafupipafupi kumangobweretsa kokha pakapangidwe kake kakang'ono kwambiri ka mafuta mthupi.

Ngati mukufuna kupeza minofu, osati mawonekedwe am'mimba ozungulira, ndiye kuti kusewera masewera ndikofunikira.

Momwe angapezere zochuluka komanso zochuluka motani

Wopindulayo amagwiritsidwa ntchito ngati ma cocktails kutengera madzi, msuzi kapena mkaka wopanda mafuta ambiri. Mulimonsemo madzi otentha sayenera kugwiritsidwa ntchito pochita izi, apo ayi mapuloteni angapangidwe pang'ono, zomwe zingachepetse phindu la mankhwalawo.

Muthanso kutenga wopindulayo kuphatikiza zakudya zina, monga oatmeal.

Kuchuluka kwa zowonjezera chakudya patsiku kumangolekezera pa mlingo wa tsiku ndi tsiku. Ngati cholinga chake ndikungopeza misala, ndi bwino kuswa chakumwa kangapo, kusamala kwambiri zomwe zimadya mukamaliza masewera olimbitsa thupi kuti muchepetse njira zopangira zinthu.

Pali mitundu iwiri yabwino kwambiri yopezera phindu:

1. Kutenga chowonjezera pamasiku opumulira: gawo la opeza m'mawa, kenako pakati pa chakudya ndi madzulo (koma osati usiku!).
2. Pamasiku ophunzitsira, mtundu woyenera ndikutenga zowonjezerazo m'mawa, kenako mphindi 30 musanaphunzitsidwe komanso mutangomaliza maphunziro.

Kumbukirani! Kumwa malo ogulitsa ndi opeza pasanapite nthawi yolimbitsa thupi sikofunikira - kumatha kukweza shuga wamagazi. Ngati insulin imatulutsidwa m'magazi, testosterone ndi mahomoni okula amachepa, ndipo izi ndizosafunikira kwambiri mukapeza misa. Chifukwa chake, ndibwino kutenga malo omwera mphindi 30 kalasi isanakwane.

Pansipa pali tebulo lomwe lingakuthandizeni kudziwa momwe mungatengere opeza moyenera, poganizira kulemera kwanu ndi zakudya zanu.

Mlingo womwe uli patebulo umatengera kukula kwa makilogalamu 10 a kulemera kwa thupi:

Chidule cha msika wamakono wopezera kulemera

Msika wamakono wopezera kulemera umakhala ndi zinthu zambiri zosiyanasiyana. Mapuloteni ku carbohydrate ratio mu zowonjezera ndi 1/1 mpaka 1/3. Ngati mukudzipereka pantchito yolemetsa kapena kugwiritsa ntchito wonenepa, ma carb, ndi abwino. Koma kupatula manambala owuma, ndizovuta kuti oyamba kumene amvetsetse kena kake posankha. Kuti musavutike kusankha, tapanga chiwerengero cha opeza otchuka kwambiri potengera mayankho a othamanga.

"Pezani mofulumira 3100" Universal Nutrition

Malinga ndi ndemanga, wopezayo amakupatsani mwayi wopeza makilogalamu 5 m'mwezi woyamba. Koma pakati pa zolakwika, kukoma kokoma kumadziwika.

"Hyper Mass 5000" Biotech

Wopindula kulemera kumeneku ndiwabwino kwa iwo omwe akufuna kuti apeze kunenepa. Ngakhale kukoma kwa Nesquik, ndikothandiza kwambiri. Pakati pa ndemangayi, pali manambala onse 7 ndi 10 makilogalamu omwe amaphunzitsidwa mwamphamvu komanso chakudya chamagulu.

"Misa Yaikulu" Chakudya Chokwanira

Izi zomwe zimagulitsidwa pamsika wopeza zolemera zimakupatsani mwayi wopeza makilogalamu 6 m'mwezi woyamba. Amafuna kutsatira mosamalitsa malangizo oti mugwiritse ntchito. Mwina ndichifukwa chake ena samapeza zotsatira zomwe amafuna ndikuneneza wopanga zoyipa.

"Muscle Juice Revolution" Wolemba Nutrition

Ndemanga zimasiyanasiyana ndi zakudya komanso masewera olimbitsa thupi. Kwa ena, ndi 3 kg yokha pamwezi wathunthu, ndipo kwa ena, 8 kg m'masabata atatu okha. Zomwe zimatikumbutsanso kuti njira yopezera misa iyenera kukhala yovuta.

"Mfumu Mass XL Ronnie Coleman"

Wopindula uyu amakondedwa makamaka ndi omanga thupi. Ili ndi kukoma kosangalatsa ndipo sikakwiyitsa dongosolo lakugaya chakudya, ngakhale kwa oyamba kumene. Ili ndi malo otsogola pakati pa opeza omwe amathandizira kuti thupi lizichira mwachangu.

"Pro Complex Gainer" Zakudya zabwino kwambiri

Ngakhale ochita masewera ena amadandaula zakumimba atatha kumwa, ogula ambiri amatamanda Pro Complex. Kuphatikiza apo, akuti kutenga phukusi limodzi kumawonjezera kulemera kwa 4-5 kg.

"Elit Mass Hi-Protein Anabolic Gainer" Chepetsani thanzi

Wopindula amalimbikitsa mphamvu ya thupi, amathandizira kupirira komanso kukula kwa minofu. Werengani malangizowa mosamala ndikuwonetsetsa kuti musadetsedwe m'mimba.

"Misa Yeniyeni 1200" BSN

Malinga ndi ndemanga, ndikwanira kutenga kawiri patsiku. Koma kunenepa kwake ndikosiyana kwa aliyense ndipo kumakhala pakati pa 3 mpaka 7 kg m'mwezi umodzi. Koma palibe amene amadandaula za nseru kapena mavuto ena am'mimba.

"100% Mass Gainer Muscletech Yopambana"

Sikuti aliyense amakhutira ndi zokometsera za 100% Premium Mass. Ena omwe anafunsidwa amakakamizidwa kuwonjezera zotsekemera ndi zonunkhira, pomwe ena amasangalala. Koma mbali inayo, aliyense amagwirizana pakuwunika kwake kwakukulu: kubweza kwake ndi 7-10 kg pamwezi.

Momwe mungapangire opeza kunyumba

Ngati simunakonzekere kuwononga ndalama pogula fomuyi m'sitolo, mutha kupanga phindu pakhomo. Zachidziwikire, izi zilinso ndi zovuta zake, popeza malo omwera oterewa sasungidwa kwakanthawi, ndipo kupanga kwawo kumatenga nthawi. Ndipo sizovuta kwenikweni kunyamula nanu. Koma nthawi zina, makamaka mukafuna kudzikongoletsa ndi "zinthu zachilengedwe", mutha kuyesa kupeza phindu kunyumba.

Kodi muyenera kudziwa chiyani? Lamulo lalikulu: chiŵerengero cha mapuloteni ndi chakudya ayenera kukhala 1/3. Sankhani pasadakhale ngati mukufuna chakudya chofulumira kapena chochedwa.

Kuti ntchitoyi ikhale yosavuta, nazi maphikidwe atatu abwino kwambiri opezera nyumba.

Chinsinsi nambala 1

Mufunika:

• 50 g oatmeal ground mu chopukusira khofi;
• 10 g CHIKWANGWANI kapena chinangwa nthawi zonse;
• supuni ya supuni ya fructose;
• supuni zingapo za zipatso zilizonse (zowuma);
• galasi lalikulu la mkaka wopanda mafuta ambiri;
• 1 mapuloteni omwe mumakonda.

Zosakaniza zonse zimasakanizidwa bwino mu blender. Kugwedeza kumeneku kumakhala ndi ma carb pang'onopang'ono, chifukwa chake ndibwino kumamwa mphindi 35-45 musanalowe masewera olimbitsa thupi.

Chinsinsi nambala 2

Mufunika:

• 200 g kanyumba wopanda mafuta;
• mtedza wambiri;
• 3 tbsp. l. uchi wachilengedwe;
• Nthochi 2;
• galasi lalikulu la mkaka.

Chotsani zosakaniza zonse ndi blender. Kugwedezeka kumeneku ndikobwino kwa chakumwa pambuyo pa kulimbitsa thupi.

Chinsinsi nambala 3

Mufunika:

• kapu ya mkaka;
• theka chikho cha madzi lalanje;
• 100 g kanyumba wopanda mafuta;
• nthochi;
• Supuni 2 za fructose.

Monga m'maphikidwe am'mbuyomu, whisk zonse zopangira blender musanagwiritse ntchito. Kugwedeza uku kumakhala ndi ma carbs othamanga, chifukwa chake ndi bwino kumamwa mukamaliza kulimbitsa thupi.

Mafunso otchuka okhudza opeza

Mayankho pamafunso odziwika kwambiri pa intaneti okhudzana ndi zowonjezeretsa masewerawa zingakuthandizeni kusankha ngati mungatengere wonenepa kapena ayi.

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Zotsatira

Njira zitatu zazikuluzikulu zotengera wopeza:

• ngati simungathe kunenepa, ndiye kuti wonayo ndi amene amakhala gwero lothandiza komanso lokoma la chakudya;
• werengani mosamala zolembedwazo posankha wopeza kuti mupewe shuga wochulukirapo kapena kupezeka kwa zinthu zomwe simukugwirizana nazo;
• Wopindula samangokuthandizani kuti mukhale olemera, komanso amamanga ulusi waminyewa ndimaphunziro olimba.

Ndipo kumbukirani - ndikofunikira kuphatikiza zophatikiza zonse zoyambirira ndi zakudya zoyenera komanso kukhala ndi moyo wokangalika!

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