Ukudla okungu-10 okuhle kakhulu ukuthola imisipha
-Delile
- 10 ukudla ukuthola isisindo semisipha
- Imininingwane yezokudla yokudla kwe-hypertrophy
- Izithasiselo zokuthola ubukhulu bemisipha
Ukudla okuzuza isisindo semisipha kunothe ngama-protein afana nenyama, amaqanda nemidumba efana nobhontshisi namakinati, isibonelo. Kepha ngaphezu kwamaprotheni, umzimba udinga amandla amaningi namafutha amahle, atholakala ekudleni okufana ne-salmon, i-tuna ne-avocado.
Lokhu kudla kusiza ekunikezeni amandla amaningi wokuqeqeshwa nokunikeza amaprotheni okwakheka kwemisipha, okufaka isandla ekwenzeni i-muscle hypertrophy.
10 ukudla ukuthola isisindo semisipha
Ukudla okuhle kakhulu kokuthola isisindo semisipha esingatholakali ekudleni kwe-hypertrophy yile:
- Inyama yenkukhu: icebile ngamaprotheni futhi kulula ukuwusebenzisa kukho kokubili ukudla okuyisisekelo nokudla okulula;
- Inyama: yonke inyama icebile ngamaphrotheni nensimbi, izakhamzimba ezishukumisa i-hypertrophy futhi zikhulise inani le-oxygen emisipheni;
- Uhlobo lwenhlanzi: ngaphezu kwamaprotheni, icebile ku-omega 3, amafutha amahle anomphumela wokulwa nokuvuvukala, osiza ekululameni kwemisipha;
- Iqanda: ngaphezu kokuba ngumthombo omkhulu wamaprotheni, futhi iqukethe amavithamini wensimbi nama-B, enza ngcono ukuphefumula kwemisipha futhi kukhuthaze ukukhula kwawo;
- Ushizi: ikakhulukazi ushizi onamafutha kakhulu, njengezimayini kanye ne-rennet, njengoba zikhulisa kakhulu ama-calories ekudleni futhi futhi zinamaprotheni amaningi;
- Amantongomane: ucebile amaprotheni we-B namavithamini, ngaphezu kwama-antioxidants athanda ukululama kwemisipha lapho sekuvivinya umzimba;
- Izinhlanzi ze-tuna: icebile ku-omega-3 futhi kulula ukuyisebenzisa, ingumthombo wamaprotheni namafutha amahle angasetshenziswa ekudleni okulula noma emuva kokuzivocavoca;
- Ukwatapheya: umthombo omuhle kakhulu wama-calories namafutha amahle, okwandisa inani lamandla nama-antioxidants ombhede. Ingangezwa kusaladi lesidlo sasemini noma kumavithamini ku-pre noma post-workout;
- Ubisi: ecebile amaprotheni, i-calcium, i-phosphorus ne-magnesium, amaminerali abalulekile ukukhuthaza ukusikwa kwemisipha nokwandisa ukusebenza koqeqesho;
- Ubhontshisi: Umthombo omuhle wamaprotheni wemifino, uyacebeka nakakhulu lapho udliwa ngelayisi ekudleni okuyinhloko, ngoba unikeza inhlanganisela enhle yama-amino acid emisipha.
Okufanele ekudleni ukuze uthole isisindo semisipha ukuthi konke ukudla kunemithombo emihle yamaprotheni, futhi kuyadingeka ukufaka ukudla okufana noshizi, amaqanda, iyogathi nenyama ekudleni okulula. Lelisu linikeza inani elihle lama-amino acid emisipheni usuku lonke, lithanda i-hypertrophy. Bheka uhlu oluphelele koku: Ukudla okunothe kakhulu kwamaphrotheni.
Bukela ividiyo bese ubona ukuthi ungayithola kanjani imisipha:
Imininingwane yezokudla yokudla kwe-hypertrophy
Ithebula elilandelayo likhombisa inani lama-calories, amaprotheni namafutha kokudla okungu-10 okukhonjiswe ku-hypertrophy:
| Ukudla | Amakholori | Amaprotheni | Amafutha |
| Inkukhu yebele | 163 kcal | 31.4 g | 3.1 g |
| Inyama, idada | 219 kcal | 35.9 g | 7.3 g |
| I-salmon eyosiwe | 242 kcal | 26.1 g | 14.5 g |
| Iqanda elibilisiwe (1 UND) | 73 kcal | 6.6 g | 4.7 g |
| Ushizi we-Minas | 240 kcal | 17.6 g | 14.1 g |
| Amantongomane | 567 kcal | 25.8 g | 492 g |
| Izinhlanzi ze-tuna | 166 kcal | 26 g | 6 g |
| Ukwatapheya | 96 kcal | 1.2 g | 8.4 g |
| Ubisi | 60 kcal | 3 g | 3 g |
| Ubhontshisi | 76 kcal | 4.7 kcal | 0.5 g |
Lokhu kudla kulula ukukufaka ekudleni kwakho kwansuku zonke, futhi kufanele kudliwe kanye nemithombo emihle yama-carbohydrate, afana nelayisi, ipasta okusanhlamvu okuphelele, izithelo nesinkwa sokudla okusanhlamvu.
Izithasiselo zokuthola ubukhulu bemisipha
Izithasiselo ezisetshenziswa kakhulu ukuthola isisindo semisipha yi-Whey Protein, eyenziwe nge-whey protein, ne-Creatine, okuyinhlanganisela ye-amino acid esebenza njengendawo yokugcina amandla emisipha futhi ivuselele i-hypertrophy yayo.
Kubalulekile ukukhumbula ukuthi lezi nezinye izithasiselo kufanele zisetshenziswe ngokuya ngokuya komqondisi wezokudla, okuzokhombisa ukuthi yikuphi okuhle kakhulu nokuthi kungakanani okufanele kusetshenziswe ngokuya ngezinhlobo nohlobo lokuqeqeshwa komuntu ngamunye. Funda kabanzi ku: Izithasiselo zokuthola ubukhulu bemisipha.
Ukushicilelwa
I-USA Gymnastics Kubikwa Ziziba Izimangalo Zokuhlukunyezwa Ngokocansi