Ukudla kwe-hypertrophy nokulahleka kwamafutha (ngemenyu yezinsuku ezi-3)
-Delile
- Ukudla kufanele kube kanjani
- Ukuvivinya umzimba kufanele kube kanjani
- Ukudla okwanele kwamanzi
- Imenyu yokudla ukuze uthole isisindo futhi ulahlekelwe ngamafutha
- Bona ukuthi ungazisebenzisa kanjani izithasiselo ze-thermogenic ukukhulisa ukushiswa kwamafutha.
Ukwehliswa kwamafutha nokuthola isisindo somzimba ngasikhathi sinye, kuyadingeka ukuzivocavoca umzimba nsuku zonke futhi ube nokudla okunomsoco, ngokwanda kwenani lamaprotheni namafutha amahle.
Ukuvivinya umzimba kufanele kugxile ikakhulukazi ekuzivocavoca amandla, njengokuqeqesha isisindo kanye ne-crossfit, okuzokhuthaza ukuzuza kwemisipha. Ngakolunye uhlangothi, ukwengeza cishe imizuzu engama-30 yokuzivocavoca nge-aerobic, njengokuhamba okulula nokuhamba ngebhayisikili, kusiza ukukhuthaza ukulahleka kwamafutha ngaphandle kokuthinta ubukhulu bemisipha.
Ukudla kufanele kube kanjani
Ukuthola ubukhulu bemisipha, ukudla kufanele kube nokudla okunothe amaprotheni ngaso sonke isikhathi sokudla, kufaka phakathi ukudla okulula. Lokhu kudla kufaka phakathi inyama, inhlanzi, inkukhu, amaqanda kanye noshizi, okungangezwa kumaswidi, i-tapioca kanye nama-omelette ukukhulisa inani lamaprotheni esidlo.
Elinye iphuzu elibalulekile ukufaka amafutha amahle ekudleni, okutholakala ekudleni okufana namantongomane, amakinati, i-tuna, ama-sardine, i-salmon, i-chia, i-flaxseed, ukwatapheya nokakhukhunathi. Lokhu kudla kusiza ukunciphisa ukuvuvukala emzimbeni futhi kunikeze izakhamzimba ezidingekayo ku-hypertrophy.
Ngaphezu kwalokho, umuntu kufanele akhethe ukusetshenziswa kokudla okuphelele, okufana nesinkwa, ilayisi, imakharoni namakhukhi okusanhlamvu aphelele, enza ukudla okuhlanganisa ama-carbohydrate namaprotheni noma amafutha, njengesinkwa noshizi noma i-tapioca namaqanda.
Ukuvivinya umzimba kufanele kube kanjani
Ukuthola isisindo semisipha, okuhle ukwenza izivivinyo zamandla, njengokuqeqesha isisindo kanye ne-crossfit, njengoba le misebenzi iphoqa imisipha ukuthi ithathe isisindo esithe xaxa, okuyisikhuthazo esikhulu sokuyikhulisa. Kubalulekile ukukhumbula ukuthi ukuqeqeshwa kufanele kukhuthaze amandla emisipha kakhulu, ngokukhuphuka okuqhubekayo komthwalo nokuhambisana nothisha oqeqeshiwe womzimba.
Ngokungeziwe ekuqeqesheni amandla, kuyathakazelisa ukwengeza ukuqeqeshwa okuphansi kwe-aerobic, njengokuhamba, ukudansa, ukuhamba ngebhayisikili noma i-skateboarding, okukhuthaza ukushiswa kwamafutha ngenkathi kugcinwa isisindo semisipha esitholwe ekuqeqesheni amandla.
Ukunciphisa amanoni nokwanda kwemisipha kubalulekile ukuze ube nomzimba oqinile futhi onempilo, ngoba lokhu, kuyadingeka ukuzivocavoca umzimba kahle futhi ube nokudla okuguquliwe.
Ukudla okwanele kwamanzi
Ukuphuza okungenani amalitha ama-2,5 wamanzi kubalulekile ukukhulisa ukukhuthazeka kokuzuza kwemisipha nokulwa nokugcinwa koketshezi, kusiza ekunciphiseni umzimba.
Lapho umuntu emkhulu, kufanele aphuze amanzi amaningi, futhi isu elihle lokukala ukuthi ukusetshenziswa kwamanzi kwanele yini ukubona umbala womchamo, okumele ucace, ucace bha, futhi unganuki.
Imenyu yokudla ukuze uthole isisindo futhi ulahlekelwe ngamafutha
Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezi-3 yokuba ne-hypertrophy ngenkathi yomisa amanoni.
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | 1 ingilazi yobisi + amaqanda ama-2 omelet noshizi + isithelo esingu-1 | I-yogurt eyi-1 ethafeni + izingcezu ezi-2 zesinkwa esiphelele neqanda noshizi | 1 inkomishi yekhofi enobisi + 1 tapioca nenkukhu |
| Isidlo sasekuseni | 1 ucezu lwesinkwa nebhotela lamantongomane + nejusi yezithelo | 1 isithelo + 10 amantongomane e-cashew | 1 isithelo + amaqanda amabili abilisiwe |
| Isidlo sasemini sasemini | I-150 g yenyama + i-4 col yelayisi elinsundu + ama-2 col kabhontshisi + isaladi eluhlaza | i-tuna pasta ene-wholegrain pasta ne-tomato sauce + isaladi eluhlaza + izithelo eziyi-1 | I-150 g yenkukhu + i-sweet potato puree + imifino esetshenzisiwe + 1 isithelo |
| Isidlo sasemini | Isangweji elingu-1 le-inkukhu eline-curd elula | ikhofi engenashukela + 1 tapioca egcwele inkukhu noshizi | Ukotapeya smoothie, oshaywe nge- + 2 col yesobho le-oat |
Ngaphezu kokunaka ama-carbohydrate, amaprotheni namafutha, kubalulekile futhi ukwandisa ukusetshenziswa kwezithelo nemifino, njengoba imifino izonikeza amavithamini namaminerali abalulekile ukuvumela umzimba ukuthi usebenze kahle futhi ukhuthaze i-hypertrophy.
Bona ukuthi ungazisebenzisa kanjani izithasiselo ze-thermogenic ukukhulisa ukushiswa kwamafutha.
Inconyelwe Kuwe
I-Hydrocortisone Rectal