Izisekelo Zokudla Zama-Anabolic: Yakha Imisipha Nokulahlekelwa Amafutha

-Delile

• Ukudla kwe-anabolic kusebenza kanjani?
• Uhlelo
• Isigaba sokugcinwa kanye nokufakwa
• Isigaba senqwaba
• Isigaba sokusika
• Izigaba zaphakathi nesonto / zempelasonto
• Izingozi zokudla kwe-anabolic
• Ngakanani amafutha owadingayo ekudleni kwe-anabolic?
• Isampula lokudla kwaphakathi nesonto
• Isidlo 1: Ukudla kwasekuseni
• Isidlo 2: Isnack
• Isidlo 3: Isidlo sasemini
• Isidlo 4: Isnack
• Isidlo 5: Isidlo sakusihlwa
• Izinyathelo ezilandelayo

Ukubuka konke

Ukudla okuthembisa ukuguqula umzimba wakho ube ngumshini oshisa ngamafutha kungazwakala njengohlelo oluphelele, kepha ingabe izimangalo zimnandi kakhulu ukuthi zingaba yiqiniso? Ukudla kwe-anabolic, okwenziwe nguDkt. Mauro DiPasquale, kuqinisekisa lokho nje.

Ukudla kwe-anabolic kungukudla okune-carbohydrate ephansi okususelwa ekushintshaneni kwezinsuku eziphansi ze-carb nezinsuku eziphezulu.

Njengodokotela nomphakamisi wamandla wokuncintisana, iDiPasquale ithuthukise indlela yokudla i-anabolic yalabo abafuna ukuthola isisindo semisipha ngangokunokwenzeka ngenkathi kugcinwa amafutha emzimbeni egcina ephansi kakhulu.

Uqambe uhlelo lwakhe ngokuthi yi-anabolic diet ngoba ekholelwa ukuthi ukuhamba ngebhayisikili kwe-carbohydrate kungalingisa imiphumela ye-anabolic steroids.

Ukudla kwe-anabolic kusebenza kanjani?

Ngokuya nge-DiPasquale, ukushintshanisa ukudla kwe-carbohydrate kukuvumela ukuthi ushise amanoni amaningi njengophethiloli. Lokhu kukuvumela ukuthi ulondoloze ubukhulu bemisipha ngangokunokwenzeka.

Ekudleni okujwayelekile, kusetshenziswa womathathu ama-macronutrients - ama-carbohydrate, amaprotheni, namafutha. Kubasubathi, abaphakamisa izinsimbi, nabakhi bomzimba, le nqubo yemvelo ibangela ukukhathazeka lapho befuna ukwehlisa isisindo kodwa balondoloze ukuzuza kwemisipha. Inzuzo yokudla kwe-anabolic ukuthi akuyona imingcele yekhalori.

Umzimba udinga amakhalori ukugcina ubukhulu bemisipha, ngakho-ke noma ikuphi ukwehla kokudla kwe-caloric kungadala ukulahleka kwezicubu zomzimba ezondile. Esikhundleni salokho, uhlelo luthembisa ukuguqula imetabolism ukuze luthande amafutha, likuvumela ukuthi udle inani elijwayelekile lama-calories ngenkathi usabona ukuncipha kwamaphesenti amafutha omzimba.

Uhlelo

Ukudla kwe-anabolic kulethwa ngezigaba. Ngamunye wenzelwe imigomo yesondlo, inzuzo, noma yokwehlisa isisindo.

Isigaba sokugcinwa kanye nokufakwa

Isigaba sokugcinwa / sokungeniswa siphakamiswa isonto elilodwa kuya kwamane ngamazinga wokudla wekhalori wezikhathi eziyi-18 isisindo somzimba wakho ngamakhilogremu. Yenzelwe ukuvumela umzimba wakho ukuthi ujwayele ukudla okuphansi kwe-carb ekuqaleni kokudla futhi usetshenziswe njengezinga lokulondoloza kulo lonke.

Isigaba senqwaba

Isigaba senqwaba silandela isigaba sokungeniswa, ngenhloso yokuqala yokuthola isisindo senqwaba oyifunayo. Akunabude besikhathi esibekiwe balesi sigaba, njengoba abalandeli bekhuthazwa ukuthi bahlale kuze kufike ukutholakala kwesisindo.

Ukunquma isisindo sakho esifanele ngobuningi, iDiPasquale isikisela ukuthi usebenzise isisindo somzimba wakho esifanele ngamakhilogremu, bese ufaka amaphesenti ayi-15. Njengoba isigaba sokusika silandela isigaba senqwaba, ukuya ngaphezu kwesisindo sakho somzimba esihle kucatshangwa ukuthi kwenza ukulahleka kwamafutha okulandelayo kube lula.

Isigaba sokusika

Okokugcina, isigaba sokusika empeleni uhlelo lokunciphisa isisindo se-carb, nezincomo zokusika ama-calories ayi-500 kuye kwangama-1 000 esigabeni sesondlo. Lesi sigaba kufanele siqhutshwe uze ufeze iphesenti lamafutha omzimba oyifunayo, okungcono ngaphansi kwamaphesenti ayi-10.

Ngenkathi isigaba ngasinye sinamazinga ahlukile wokudla kwekhalori ngokuya ngemigomo, ubukhulu be-macronutrient abuguquki.

Ukudla kwe-anabolic kusekelwe ekuhambeni ngebhayisikili kwezakhi: i-carb ephansi phakathi nesonto kanye ne-carb ephezulu ngezimpelasonto. Ukushintshana kwezinsuku eziphansi neziphezulu ze-carbohydrate kuvimbela umzimba ekubuyeni ekushiseni ikakhulukazi ama-carbs kaphethiloli. Izinsuku eziphakeme ze-carb nazo zivumela umzimba ukuthi ugcwalise uphethiloli olahlekile ngesikhathi sokuzivocavoca ngamandla.

Izigaba zaphakathi nesonto / zempelasonto

Esigabeni sosuku lweviki, kuzogxilwa ekunciphiseni ukungena kwe-carbohydrate kungabi ngaphezu kwama-gramu angama-30 ngosuku ngokudla kwekhalori okuvela ikakhulu kumafutha namaprotheni. Okufanelekile, ukuwohloka kufanele kube ngamafutha angama-60 kuye kuma-65 amaphesenti, amaprotheni angama-30 kuye kuma-35 amaphesenti, nama-carbohydrate ama-5 kuye kwayi-10.

Ngemuva kwezinsuku ezinhlanu zokuphuza i-carb ephansi, isigaba sangempelasonto senzelwe ukugcwalisa izitolo zama-carbohydrate emzimbeni. Kuma-calories ngempelasonto, amaphesenti angama-60 kuye kwangama-80 kufanele aqhamuke kuma-carbohydrate, ngamaphesenti ayi-10 kuye kwangama-20 kusuka emafutheni namaphesenti ayi-10 kuye kwangama-20 avela kumaprotheni.

Izingozi zokudla kwe-anabolic

Ukudla kwe-anabolic kufanele kulandelwe isikhathi esithile esibekiwe. Kungasebenza kumakhi womzimba noma isisindo somzimba esilungiselela umncintiswano.

Ngenkathi ukudla kungakhuphula izicubu zomzimba ezondile ngenkathi kuncipha izitolo zamafutha omzimba, akusho ukuthi ukudla kunempilo. Ukuphazamiseka okuyinhloko ekudleni kwe-anabolic ukungabi khona kwe-fiber nama-micronutrients, ikakhulukazi kusuka ekudleni okuncane kwemifino, izithelo, nemifino.

Ngenkathi isigaba sempelasonto sikuvumela ukudla okuphezulu kwe-carbohydrate, imifino embalwa, akukho imidumba, nezithelo ezingama-zero ezinconywayo esigabeni saphakathi nesonto.

Lokhu kungalingani kuzoholela ekwehleni kokudla kwama-antioxidants, kubalulekile ekulweni nengcindezi ye-oxidative edalwe ukuvivinya umzimba. Ngoba ukudla futhi akunayo i-fiber, kungaholela ekukhuleni kwamabhaktheriya emathumbu angenampilo kanye nokuqunjelwa okungapheli.

Ngokusho kwesinye isilwane, i-insulin ayisebenzi kahle ekudleni okunamafutha aphezulu, okune-ketogenic njengale. Ukuze usebenzise umzimba we-carbohydrate - ngisho namanani amancane esigabeni sosuku lweviki - udinga i-insulin. Ukudla okunamafutha amaningi okungapheli kungaholela ekumelaneni ne-insulin, okungakhuphula ubungozi besifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye nesifo se-metabolic syndrome.

Ngamakhalori anconyiwe angama-60 kuye kwangama-65 kusuka ekudleni okunamafutha, noma isikhathi esilinganisiwe esisetshenziswe ekudleni kwe-anabolic kungaholela ekusebenzeni kwe-insulin enganele. Njengoba inani lokudliwa kwamafutha linciphile, umsebenzi we-insulin uzobuyela esimeni sawo esijwayelekile.

Ngakanani amafutha owadingayo ekudleni kwe-anabolic?

Amafutha wokudla, ikakhulukazi ukudla okuphezulu kwamafutha agcwele, kuyaziwa ukulawula kahle ukukhiqizwa kwe-testosterone ne-androgen.

Ubungako balezi zinguquko buncane impela, kepha iDiPasquale iqinile esimweni sayo sokuthi amafutha agcweleyo abalulekile ekukhiqizeni kahle ama-hormone.

Ngezinsuku zamasonto, uphakamisa ukudla okuphezulu kwe:

• ukusikeka okunamafutha kwenyama ebomvu
• amaqanda aphelele
• imikhiqizo yobisi egcwele amafutha njengoshizi, ukhilimu, nebhotela
• amafutha
• amantongomane
• ukusakazeka kwamantongomane

Uma kuqhathaniswa namafutha e-mono- ne-polyunsaturated, amafutha agcwele akhuphula amazinga e-cholesterol ne-triglyceride. Lokhu kwandisa ingozi yenhliziyo.

Isampula lokudla kwaphakathi nesonto

Amakholori: 2300

Amafutha: 60-65 amaphesenti

Amaprotheni: amaphesenti angama-30-35

Amakhabhohayidrethi: amaphesenti 5-10

Isidlo 1: Ukudla kwasekuseni

• Amaqanda ama-3 aphelele
• 1 oz. ushizi we-cheddar
• 1 isipuni uwoyela
• 2 link turkey sausage, ephekiwe

Hlanganisa amaqanda noshizi. Pheka ngesipuni esingu-1 samafutha bese ukhonza ngezixhumanisi zesoseji.

Ukudla okunomsoco: 511 calories, 43.5 g fat, 28.7 g protein, 1.4 g carbs

Isidlo 2: Isnack

• 6 oz. 1% cottage shizi
• 1 isipuni ibhotela le-alimondi
• 1 isipuni isidlo sefilakisi
• 1 isipuni uwoyela

Khonza i-cottage shizi nebhotela le-alimondi, isidlo sefilakisi, namafutha axutshwe.

Ukudla okunomsoco: ama-calories angu-410, amafutha angama-28.4 g, amaprotheni angama-28.3 g, ama-carb angu-11.5 g

Isidlo 3: Isidlo sasemini

• 4 oz. inkukhu ephekwe ibele
• 1 iqanda elibilisiwe
• 2 izinkomishi i-lettuce yamaRoma
• 2 isipuni. uwoyela
• 1 isipuni uviniga

Khonza isifuba senkukhu neqanda phezu kwelethisi. Phonsa ngamafutha noviniga.

Ukudla okunomsoco: 508 calories, 35.8 g fat, 42.5 g protein, 3.8 g carbs

Isidlo 4: Isnack

• 4 oz. Inyama yenkomo egayiwe
• 1 oz. ushizi we-cheddar
• 2 isipuni. Ibhitela lamantongomane

Pheka inyama yenkomo ngoshizi. Khonza ngebhotela lamantongomane njengohlangothi.

Ukudla okunomsoco: ama-calories angu-513, amafutha angama-32.6 g, amaprotheni angama-49.5 g, ama-6.7 g carbs

Isidlo 5: Isidlo sakusihlwa

• 4 oz. inkukhu ephekwe ibele
• 2 izinkomishi i-lettuce yamaRoma
• 1 isipuni isidlo sefilakisi
• 1 isipuni uwoyela
• 1/2 isipuni. uviniga

Hlanganisa isidlo sefilakisi, uwoyela, neviniga. Phosa ngo ulethisi bese ukhonza nesifuba senkukhu.

Ukudla okunomsoco: ama-calories angu-352, amafutha angama-20.4 g, amaprotheni angama-38.5 g, ama-5.4 g carbs

Izinyathelo ezilandelayo

Ngenkathi ukudla kwe-anabolic kunenzuzo kulabo abafuna ukuzuza okuphezulu kokuqina, akunconyelwa abagijimi abancintisanayo abanezidingo eziphakeme ze-carbohydrate. Futhi akulungile kubantu ababheke kuphela ukunciphisa umzimba.

Njengoba uhlelo lukhawulela kakhulu futhi lukhawulelwe kuzakhamzimba, kufanele lusetshenziselwe isikhathi esifushane kuphela ukufinyelela umgomo othile. Ngokulahleka kwesisindo okujwayelekile, ukudla okunomsoco ohlanganiswe nokuvivinya umzimba kuyindlela enokusimama, enempilo.