Nutrition maka inweta akwara muscle

Nri maka uru ahụ ike - nri kwesịrị ekwesị nke nri maka mgbake anụ ahụ ngwa ngwa mgbe ọzụzụ na mmụba ọzọ.

Ajụjụ nke ọnụ ọgụgụ na-adọrọ adọrọ maka ụmụ nwoke adịghị njọ karịa ụmụ nwanyị. Ahụ mara mma dị gịrịgịrị, akwara toned ọ bụghị naanị na-adọta uche nke ndị na-abụghị nwoke ma ọ bụ nwanyị, kamakwa na-egosi ụdị ndụ dị mma. N'agbanyeghị ebe a na-enye ọzụzụ, na mgbatị ahụ ma ọ bụ n'ụlọ, ime mgbatị ahụ siri ike maka mmepe ahụ ike ekwesịghị ilele mkpa nri kwesịrị ekwesị dị.

Uto nke ike, olu nke anụ ahụ na-adabere n'otú ike a na-etinye na iji "ihe owuwu ụlọ" mee ihe ziri ezi maka mweghachi ya.

Mmega ahụ siri ike na-atụnye ụtụ na ụbara ọkụ nke carbohydrates na ndakpọ protein siri ike. N'ihi ya, iji nọgide na-enwe ahụike dị mma ma mejupụta ụkọ ike, ịkwesịrị ịgbaso nri egwuregwu na-adabere na oke kachasị mma nke BJU. Ọ bụrụ na akwụghị ụgwọ a, ike onye na-eme egwuregwu ga-ebelata ma ọ ga-amalite ifelata nke ukwuu.

Ndụmọdụ maka uto akwara

Tụlee iwu ndị bụ isi nke onye ọ bụla na-eme egwuregwu chọrọ ịbawanye uru ahụ ga-agbaso.

1. Jiri mgbatị ahụ gbaa carbs ọkụ. Nri kwa ụbọchị nke 20% karịa kalori oriri kwa ụbọchị ga-eme ka ahụ ike na-arụ ọrụ. Iji belata ntinye nke abụba n'okpuru akpụkpọ ahụ, ekwesịrị iwere nhịahụ carbohydrate awa 2 tupu mgbe ahụ. tupu ọzụzụ na mgbe 1,5 awa. na-eso ya.
2. Cheta njikọ abụba-testosterone. Mwepu nke triglycerides anụmanụ na menu nke onye na-eme egwuregwu ga-eduga n'ịbelata mmepụta nke homonụ mmekọahụ nke nwoke, nke ga-emetụta mmepe nke oke akwara. Na mgbakwunye, enweghị abụba na-ebelata ntachi obi site na 10%, na arụmọrụ nke onye na-eme egwuregwu site na 12%. Ọ na-ebute mbelata nke lactic acid n'oge mmega ahụ siri ike, nke bụ isi ihe ịrịba ama nke adịghị arụ ọrụ nke usoro metabolic na ahụ: mmụba na oke nke cholesterol na-emerụ ahụ, mfu na enweghị ike itinye vitamin na microelements. Nri nke triglycerides kwa ụbọchị maka mmepe kpụ ọkụ n'ọnụ nke oke akwara bụ 80-100 g. Ịgafe ihe ngosi a ọtụtụ oge na-eduga na mmalite nke usoro ntinye abụba subcutaneous. Ya mere, ihe oriri na-edozi ahụ dị irè maka mmepe akwara na-amachibido iji nri ndị nwere oke abụba (nri nnu, ibe, margarine, Mayonezi, crackers, smoked meat, gbasaa).
3. Belata cardio. Iji nọgide na-enwe ntachi obi, na-ewusi obi ike, ọ ga-ezuru naanị gị na ịgba ígwè ma ọ bụ 1-2 na-agba ọsọ kwa izu maka nkeji 30 ọ bụla. Ileghara ọnọdụ a anya nwere ike iduga "ọkụ" nke uru ahụ.
4. Belata ọnụọgụ ugboro ugboro kwa mgbatị ahụ. Emebere mmemme ọzụzụ maka inweta oke akwara maka ihe karịrị nkeji iri ise. N'okwu a, ọ dị mkpa ịme ihe ruru ugboro iri na abụọ n'otu mgbatị ahụ. Ọnụ ọgụgụ nke ụzọ agaghị agafe ugboro 50.
5. Nri kwesịrị ekwesị (vitamin, mineral, amino acids, BJU). Oke nri kacha mma maka uru akwara:
   • abụba (polyunsaturated fatty acids) - 10-20% nke nri kwa ụbọchị;
   • carbohydrates (dị nwayọọ ma ọ bụ mgbagwoju anya) - 50-60%;
   • protein - 30-35%.

   Enweghị ego achọrọ nke ihe ndị dị na organic bara uru na nri na-eduga n'eziokwu ahụ bụ na anụ ahụ enweghị ebe ọ bụla iji nweta ume achọrọ maka ịmepụta akwara. Nri kwa ụbọchị nke onye na-eme egwuregwu maka uto muscle kwesịrị ịgụnye nri atọ zuru oke na nri abụọ na atọ ọkụ (mkpụrụ osisi, mkpụrụ, protein shakes).

6. Ọ bụghị agụụ. Ịkwesịrị iri nri maka awa 1,5-2. tupu klaasị, ọkacha mma nri carbohydrate na mgbe awa 1 gachara. mgbe mgbatị ahụ gasịrị. Ma ọ bụghị ya, ọzụzụ na afọ efu ga-eduga n'eziokwu ahụ bụ na iji kwụọ ụgwọ maka mfu nke ike, ahụ ga-amalite ịgba ọkụ nke ukwuu maka protein dị mkpa maka uto muscle. Mgbe ị na-enye ume ọhụrụ, ọ dị mkpa ịchịkwa ọnụọgụ nri a na-eri - erila nri. Mgbe ọzụzụ gasịrị, ị pụghị ịnọgide na-agụ agụụ, ịkwesịrị ịzụ anụ ahụ na nri bara ụba na mineral na vitamin. Banana, mkpụrụ, cheese ụlọ, protein shake, bun na mmiri ara ehi, kefir, gainer, protein, Sanwichi na jam dị mma dị ka nri nri. Na mgbe awa 1,5 gachara. ịkwesịrị iri nri nke ọma, ọkacha mma nri protein, maka mgbake, uto akwara, ma ọ bụghị ya, enweghị ike izere mmebi ahụ.
7. Na-aṅụ ọtụtụ mmiri mmiri. Olu kwa ụbọchị nke mmiri na-aṅụ n'oge ọzụzụ siri ike kwesịrị ịbụ 2,5-3 lita. Enweghị mmiri mmiri na-eduga na akpịrị ịkpọ nkụ, mbelata ike akwara site na 20% yana mbelata nke uto akwara.
8. Zuo ike. Uto nke oke akwara anaghị eme n'oge mmega ahụ siri ike, mana n'oge ahụ ndị ọzọ. A na-eme mgbatị ahụ na uto nke akwara n'ime ụbọchị 3-7. N'ime oge a, ọ bara uru ịlele nri na ibu ọzọ, zuru ike. Maka ndị mbido, oge mgbake muscle mgbe emechara ike bụ awa 72, maka ndị na-azụ ọzụzụ - awa 36. Ụra dị mma kwesịrị ịdịkarịa ala awa 8. n'otu ụbọchị. Ọ dị mkpa iji zere nchekasị, n'ihi na ụjọ na-eduga na mmụba nke ọkwa cortisol n'ime ahụ, n'ihi nke abụba abụba na mfu ahụ na-eme. Ọdịda na-erube isi n'usoro izu ike na nri na-edozi ahụ na-enye aka n'ịkwalite uru ahụ n'ebughị ibu.
9. Gbanwee mmemme ọzụzụ kwa oge (ọnwa abụọ ọ bụla). Dịka ọmụmaatụ, webata mmega ahụ ọhụrụ, buru oke ibu, gbanwee ọnụ ọgụgụ nke ugboro ugboro.
10. Gaa na ebumnuche gị. Agagharịla na mgbatị ahụ na-eme ihe ọ bụla. Iji nweta nsonaazụ achọrọ, ịkwesịrị itinye uche dị ka o kwere mee na mmega ahụ.

Ịgbaso usoro iwu ndị a dị n'elu maka inweta uru ahụ dị nro bụ ụzọ dị irè iji nweta ahụ ike, nke na-agbapụta.

Ọ bụrụ na ibu oke ibu, ọ dị mkpa ka ị felata oke abụba tupu emee mgbatị ike iji mụbaa uru ahụ. Iji mee nke a, ịkwesịrị ịme usoro ịbelata ibu. Nke a bụ n'ihi n'eziokwu na, n'ụzọ megidere nkwenkwe ndị a ma ama, ọ gaghị ekwe omume "ịgbanye" abụba n'ime akwara. Nri protein Dukan, Maggi ga-enyere aka dozie nsogbu a.

Mkpa mmiri na nri kwesịrị ekwesị maka onye na-eme egwuregwu

Isi ihe na-eme ka ahụ ahụ gbakee ngwa ngwa mgbe mgbatị ahụ gasịrị bụ nri kwesịrị ekwesị. Nri na-enweghị isi na-emebi nsonaazụ nke ọzụzụ ahụ. Ịdị irè nke mmega ahụ ike dabere na mmuta nke menu onye na-eme egwuregwu.

Uru nke nri kwesịrị ekwesị:

• ngwa ngwa muscle uto;
• ụba arụmọrụ;
• ohere nke ịbawanye ibu n'oge ọzụzụ;
• ntachi obi na ume karịa;
• enweghị ụkọ glycogen na anụ ahụ;
• mma itinye uche;
• ọnụnọ nke ahụ na-adị n'ụdị dị mma mgbe niile;
• mkpochapụ nke oke abụba anụ ahụ;
• mkpuchi megide ọkụ nke ihe nchekwa protein chọrọ maka mmepe akwara;
• ọ dịghị mkpa ịhụ ogologo oge ezumike n'etiti mgbatị ahụ.

Mmemme oriri na-edozi ahụ nke ahaziri nke ọma (lee nkọwa na NchNhr maka inweta oke ahụ ike) na-enyere aka iwepụta ike na ike kachasị iji mee ọbụna mgbatị ahụ siri ike.

Eledala mkpa mmiri dị n'oge ọzụzụ, ebe ọ bụ 75% nke uru ahụ. N'ime oge egwuregwu, onye na-eme egwuregwu na-efunahụ mmiri dị ukwuu (ruo 300 ml na nkeji 50), nke na-eduga n'ụjọ. Iji gbochie mmebi nke nguzozi mmiri-nnu na, n'ihi ya, mgbatị ahụ na-adịghị arụ ọrụ, ọ dị mkpa ịṅụ otu iko mmiri tupu ịmalite ya, wee were ọtụtụ sips kwa nkeji 10 ọ bụla.

Ọnụ ego a na-aṅụ ozugbo na-adabere na oge na ọnụ ọgụgụ ọsụsọ ewepụtara. Ọ na-ekpo ọkụ n'èzí na ọsụsọ na-abawanye, ọkwa dị elu nke oriri nke mmiri na-adịghị ọcha kwesịrị ịdị.

Ihe ịrịba ama nke akpịrị ịkpọ nkụ:

• isi ọwụwa;
• oke igwe;
• ike ọgwụgwụ;
• enweghị mmasị;
• mgbakasi ahụ;
• ọnụ ọnụ;
• egbugbere ọnụ gbawara agbawa;
• enweghị agụụ;
• mmetụta nke akpịrị ịkpọ nkụ.

Ọ bụrụ na ọ dịkarịa ala otu n'ime mgbaàmà ndị a dị n'elu pụtara, ị kwesịrị ịmalite ịṅụ mmiri mmiri ozugbo.

N'oge ọzụzụ, a na-ahapụ ya ka ọ na-eji ihe ọṅụṅụ oroma ọhụrụ a gwakọtara agwakọta na mmiri na nha nke 50% -50% ma ọ bụ nhịahụ protein pụrụ iche - BCAA amino acid, onye na-enweta ihe, nke na-ebelata nkwụsị nke protein muscle, na-akwalite ike ike, na-eweta. mmalite nke usoro mgbake nso.

Nhọrọ ọgwụ: MusclePharm Amino 1, BSN Amino X. Ozugbo mgbatị ahụ gasịrị, a na-ahapụ gị ka ị ṅụọ mmiri ara ehi, tii green, protein shake.

Tụlee, na-eji ihe atụ nke nwoke na-eme egwuregwu na-ewuli elu, na-eru 75 n'arọ, kacha mma ruru nke BJU / kalori kwa ụbọchị mkpa na-amụba muscle uka.

Nri calorie kwa ụbọchị

Maka uto akwara, ọ dị mkpa iji gboo mkpa anụ ahụ maka oke ume achọrọ. Iji mee nke a, ịkwesịrị ịgbakọ oriri calorie kwa ụbọchị site na iji usoro Lyle McDonald ma ọ bụ jiri mgbako nri edoziri nke ọma nke ewepụtara na netwọkụ. N'okwu a, uru enwetara kwesịrị ịba ụba site na ihe nchekwa ike - 1,2, dị mkpa maka mmepe nke akwara.

Nri calorie kwa ụbọchị u1d arọ, kg * K, kcal / kwa kilogram XNUMX nke ịdị arọ

Ọnụọgụ K na-adabere na okike na ike nke usoro metabolic.

N'ọnọdụ anyị, mgbako ga-adị ka nke a:

Ihe oriri calorie kwa ụbọchị = 75kg * 35kcal = 2625kcal

N'iburu n'uche ihe mgbazi maka nchekwa nchekwa ike = 2625kcal * 1,2 = 3150kcal.

Ya mere, mgbe ị na-eme mgbatị ahụ ike, nri maka mmepe akwara na nwoke na-eru 75 n'arọ kwesịrị ịbụ 3150 kcal. Nri calorie kwa ụbọchị na olu a, na nkezi, ga-enye mmụba nke uru ahụ site na 2 kg. kwa ọnwa.

Enweghị oke oke na-egosi enweghị ike na mkpa ọ dị itinye mgbakwunye 400-500 kcal na nri maka ụbọchị. Ọ bụrụ na ibu arọ karịrị 3 n'arọ n'ime ụbọchị 30, ọ bara uru ibelata calorie nke 300-400 kcal.

Dị ka ị pụrụ ịhụ, usoro ihe oriri nke onye na-eme egwuregwu na-adabere na njirimara nke anụ ahụ ma na-enyocha nyocha na mgbanwe mgbe niile.

A na-eburu ibu ahụ n'uche na-enweghị oke abụba. Dịka ọmụmaatụ, "kilogram net" nke onye na-eme egwuregwu nwere 95kg na 12% abụba bụ 95-95 * 0,12 = 83,6kg.

Mgbe anyị chọpụtachara ọdịnaya kalori nke nri kwa ụbọchị, anyị ga-atụle nha ziri ezi nke BJU, nke mejupụtara ihe oriri egwuregwu maka mmepe akwara.

Ụkpụrụ nke carbohydrates kwa ụbọchị - 5g / kg - 4 kcal / g, protein - 2 g / kg - 4 kcal / g, abụba - nke fọdụrụ, 1 g / n'arọ - 9 kcal / g.

Maka nwoke na-eru 75kg:

• protein - 150 g. - 600 kcal;
• carbohydrates - 375 g. - 1500 kcal;
• abụba - 115 g. - 1050 kcal.

Nri protein kwa ụbọchị

Protein bụ ihe mgbochi kachasị mkpa maka uto akwara. Mgbe ị na-eme mgbatị ahụ ike, ọ dị mkpa iji hụ na a na-enye protein zuru oke na ahụ kwa ụbọchị, dabere na ngụkọta nke 1,5-2 g / kg. Ọganihu ahụ dị nwayọ na-egosi enweghị protein, n'ọnọdụ ya, a ga-abawanye ọnụego ya na 2,5 g / kg.

Nri onye na-eme egwuregwu kwesịrị ịbụ akwa akwa akwa, cheese ụlọ nwere abụba 0-9%, azụ, anụ anụ - anụ ehi, ara ọkụkọ, nri mmiri. Ị nwere ike mejupụta protein kwesịrị ekwesị n'ime ahụ onye na-arụ ọrụ ahụ nke na-adịghị eri ngwaahịa anụmanụ site na iwebata ihe ọkụkụ n'ime menu ụbọchị. Ya bụ, mmiri ara ehi soy, mkpo (agwa, lentil, peas), mkpụrụ, bọta nut, mkpụrụ (almọnd, ahụekere, hazelnuts, cashews, walnuts, cedar, Brazilian, aki oyibo, macadamia, pistachios). Otú ọ dị, ọ dị mkpa ịtụle na nri onye anaghị eri anụ na-ebelata usoro nke ịmepụta ahụ ike, n'ihi enweghị protein anụmanụ na nri.

Maka mmetụta kachasị, ozugbo ọzụzụ gasịrị, ị kwesịrị ị drinkụ mmanya na-egbu egbu, ebe ọ bụ n'oge a ka ahụ na-enweta nri kacha mma.

N'ihi mmega ahụ siri ike, micro-ruptures nke anụ ahụ anụ ahụ na-emekarị, uto ha na-eme na ntinye nke amino acid na protein protein.

Ihe ngwọta kachasị mma maka ngwa ngwa nke akwara bụ ngwakọta nke protein anụmanụ na akwukwo nri.

N'agbanyeghị eziokwu na isi ihe na-ewu ihe nke mọzụlụ bụ protein, ya ojiji na ngafe nke gbakọọ norm na-eduga na-abawanye na deposition nke abụba na imeju, ụba excitability nke endocrine glands, Central ụjọ usoro, na-abawanye na. usoro nke ire ure na eriri afọ, na mmụba nke ibu na usoro obi. Protein karịrị akarị agaghị etinye ahụ n'ahụ ma ọ gaghị emetụta uto akwara.

A na-atụ aro ka ekewa ọnụego protein kwa ụbọchị n'ime ụbọchị 4 nri, nke ga-eme ka otu "nri" uru nke uru ahụ dum n'ụbọchị.

Nri oriri na-edozi ahụ ọ bụghị nanị na-eme ka uru ahụ dịkwuo elu, na-ebelata abụba anụ ahụ, ma na-eme ka ahụ nke ụmụ nwanyị na ụmụ nwoke pụta ìhè.

Nri abụba kwa ụbọchị

Ugbu a, ọtụtụ ndị na-eme egwuregwu na-akpachara anya maka triglycerides. Otú ọ dị, ọ dịghị mkpa ka a na-atụ egwu abụba, ma ọ bụrụ na ejiri ya mee ihe n'ụzọ ziri ezi (na-eme ememe kwa ụbọchị), ha adịghị agbanwe n'ime anụ ahụ adipose. N'otu oge ahụ, n'ụzọ megidere nke ahụ, ha ga-enwe mmetụta bara uru na uto muscle.

Ya bụ, abụba na-arụsi ọrụ ike na mmepụta nke homonụ, nke, n'aka nke ya, na-ekere òkè n'ịmepụta ahụ ike. Maka mmepụta nke testosterone, ọ dị mkpa na nri kwa ụbọchị nke triglycerides n'ime ahụ bụ ma ọ dịkarịa ala 15% nke ngụkọta nri.

Enwere ụdị abụba ndị a:

• bara uru (monounsaturated na polyunsaturated);
• emerụ (jupụtara).

Triglycerides monounsaturated gụnyere: ube oyibo, oliv, ọkụkọ, olive na anụ ahụekere. Ngwaahịa ndị a bụ ụlọ nkwakọba ihe Omega 9 fatty acids dị mma, nke na-eme ka metabolism dị ngwa, na-eme ka ọ̀tụ̀tụ̀ shuga dị n'ọbara guzosie ike, na-echebekwa obi pụọ ná mmetụta ọjọọ nke ngbanwe ọbara mgbali.

Isi mmalite nke polyunsaturated triglycerides (Omega-3,6) bụ: mmanụ azụ, mkpụrụ owu, soybean, ọka, sunflower, linseed, mmanụ rapeseed, yana mkpụrụ na mkpụrụ. Fatty acids nke ụdị a na-emezi mmeghachi omume anabolic nke protein, insulin, na-abawanye arụmọrụ, na-abawanye arụmọrụ, nke dị mkpa karịsịa n'oge mmega ike dị arọ.

Nri oriri na-edozi egwuregwu n'oge oke anụ ahụ na-ewepu iji triglycerides juputara, nke bụ akụkụ nke bọta, nkwụ, aki oyibo, bọta koko, mmanu abuba, anụ uhie, ngwaahịa confectionery.

Nke a bụ n'ihi na abụba na-emerụ ahụ jupụtara na hydrogen ma nwee cholesterol "ọjọọ", nke pụtara na ọ nwere ike ịkpasu mmepe nke oke ibu, ọrịa obi na ọrịa shuga. Ya mere, isi mmalite nke triglycerides bara uru na menu nke ndị na-eme egwuregwu bụ azụ nwere abụba, mmanụ ihe oriri, na mkpụrụ akụ. A na-ahapụ ya ịgụnye mmiri ara ehi 3,2%, cheese ụlọ, cheese 9% na nri.

Nri carbohydrate kwa ụbọchị

Isi iyi nke ike bụ carbohydrates. Nri maka inweta oke akwara gụnyere ị drinkụ 5g kwa ụbọchị. ogige organic nwere hydroxyl na carbonyl otu kwa 1 n'arọ nke arọ ahụ.

Ọrụ nke carbohydrates bụ ịbawanye ọkwa insulin/hormone n'ime ahụ yana inye aka n'ịrụzi anụ ahụ mgbe emegasịrị ahụ. Tụkwasị na nke ahụ, ha na-eje ozi na-ebufe nri na-edozi ahụ ozugbo na sel anụ ahụ.

Enweghị carbohydrates na nri onye na-eme egwuregwu na-akpata enweghị mmasị, adịghị ike, mbelata arụmọrụ, enweghị mmasị ịnọgide na-azụ ọzụzụ. Mmepe akwara agaghị ekwe omume na-enweghị iji carbohydrates.

Dabere na ọnụego nkewa, ha bụ:

• ngwa ngwa (dị mfe), ọ bụ ọkachamma iji ha otu awa tupu, ozugbo egwuregwu, dị ka ha zuru okè maka ngwa ngwa eweghachi nọrọ ike mee;
• ngwa ngwa (mgbagwoju anya), a ga-eri ha 2 awa tupu mgbatị ahụ.

Ngwaahịa nwere 50g. ngwa ngwa carbohydrates kwa 100g nke mgwa: jam, kuki, sugar, sweets, halva, condensed mmiri ara ehi, mịrị, fig, mmanụ aṅụ, chocolate, ụbọchị, painiapulu, achịcha, crackers, pasta, ọcha achịcha, waffles, gingerbread, semolina, mpịakọta.

Efrata nwere mgbagwoju organic ogige ihe karịrị 50g. kwa 100 g: agwa, chickpeas, lentil, peas, buckwheat, osikapa, oatmeal, achịcha, pasta.

Ekwesịrị itinye carbohydrates ngwa ngwa na menu kwa ụbọchị maka inweta oke akwara maka ụmụ agbọghọ na ụmụ okorobịa, ebe ọ bụ na ha bụ isi iyi nke ike ọ bụghị naanị maka akwara, kamakwa maka ụbụrụ.

Ngwaahịa nwere ogige organic dị mfe na nha - 20g kwa 100g: mkpụrụ osisi niile na-atọ ụtọ, mkpụrụ osisi (nke kachasị na persimmons, unere, mkpụrụ vaịn, obere - mkpụrụ citrus, apụl), poteto sie, ihe ọ drinksụ amị carbonated (lemonade, Coca-Cola, Sprite). Fanta, Ọkụ, Schweppes, Pepsi, Fruktime). Nke ikpeazụ, n'aka nke ya, kwesịrị ịtụfu, ebe ọ bụ na ihe ọṅụṅụ ndị dị otú ahụ enweghị ihe ndị na-edozi ahụ ma ghara imeju agụụ.

Ngwaahịa nwere obere carbohydrate ọdịnaya - 10g. kwa 100g: ngwaahịa mmiri ara ehi, akwụkwọ nri ọhụrụ (eggplants, tomato, cucumbers, kabeeji, karọt). Na mgbakwunye na ime ka ahụ na carbohydrates dị mma na-eme ka ahụ dịkwuo mma, ha nwere ihe niile ịchọrọ (vitamin, mineral, fiber) iji meziwanye mgbaze nri na nnukwu mpịakọta.

Ya mere, na usoro nke ịhọrọ ezigbo oke nke BJU, ọ bara uru, nke mbụ, na-elekwasị anya na ọdịmma gị. Ọ bụrụ na n'oge mmega ahụ siri ike, ị ga-enweta ike nke ukwuu site na iri ọtụtụ carbohydrates karịa ka ụkpụrụ kwa ụbọchị "na-enye ohere", enwere ike ibelata oke abụba ka ọ bụrụ 0,8 g / n'arọ.

Isi ihe na-eme ka mgbatị ahụ na-aga nke ọma bụ ọdịmma onye na-eme egwuregwu.

Ọ bụrụ na enweghị mmasị na-eme n'oge mmega ahụ, a ga-abawanye abụba na 2g / n'arọ, ma belata carbohydrates n'ụzọ ziri ezi. Ịmezi atụmatụ ihe oriri na-edozi ahụ na njirimara onye ọ bụla nke ahụ ga-eme ka ọ dịkwuo irè nke ịnọ na mgbatị ahụ.

Otu ngwa ngwa nke oke akwara ga-ekwe omume naanị ma ọ bụrụ na ezute ọnọdụ ndị a:

• nri kwesịrị ekwesị eke;
• ezigbo ụra awa asatọ;
• nke ọma ahọpụtara set nke ume omume.

Mmebi nke ma ọ dịkarịa ala otu n'ime ha na-eduga n'ịbelata ịdị irè nke ọzụzụ na nkwụsịtụ na mmepe akwara.

NchNhr maka inweta oke muscle

Iwuli akwara bụ usoro dị ogologo nke chọrọ ọzụzụ onwe onye na nri. Nri ise kwa ụbọchị kwa awa atọ bụ ụzọ a pụrụ ịdabere na ya iji nweta nsonaazụ achọrọ.

Ihe oriri kachasị mma maka onye na-eme egwuregwu bụ akụkụ nke akụkụ, ọ na-enye usoro nri nri n'ime ahụ na obere doses, nke na-enyere aka mee ka njikọ dịkwuo ngwa ngwa, meziwanye absorption protein, metabolism, na-enwe mmetụta dị mma na uto muscle.

A machibidoro iwu ịwụ nri, agụụ ma ọ bụ iribiga nri ókè. N'okwu nke mbụ, nri dị iche iche agaghị eweta mmetụta a chọrọ - akwara agaghị abawanye na olu, na nke abụọ, ọ ga-eduga n'inwe oke ibu na ntinye abụba n'okpuru akpụkpọ ahụ.

Ihe nlele menu onye egwuregwu maka otu ụbọchị iji mụbaa akwara

Tụlee nhọrọ maka nri ọ bụla. Họrọ nke ọ bụla n'ime ha, na-elekwasị anya na mmasị ụtọ na njirimara nke ahụ (ectomorph).

Nri

1. Banana - 1 pc., Achịcha aja aja - Mpekere 2, akwa a na-esi na akwa akwa abụọ nke otu dum.
2. Ube - 1 pc., koko, oatmeal - 150g., ọchịchịrị chocolate - 30g.
3. apụl - 1 pc., mmiri ara ehi, buckwheat porridge - 150 g.
4. Yogurt - 100g., Hercules - 50g., Obi cheese 9% - 100g.

Nri nri #1 (mmega ahụ tupu emega ahụ)

1. Kefir 0% ma ọ bụ 1%, cheese - 50g, achịcha - 2 iberibe.
2. Black tii, cheese ụlọ dị obere - 200 g., Raspberry jam ma ọ bụ mmanụ aṅụ - 4 tsp.
3. Oatmeal na-enweghị ụtọ - 150 g, jam - 3 tsp, mkpụrụ osisi grape - 1 pc.
4. Apụl - 1 ibe, mkpụrụ (dị iche iche) - 40g, prunes, mịrị amị, apricots mịrị amị, prunes - 80g.
5. Banana - 1 pc., Protein - 1,5 scoops, rye achịcha - 3 mpekere, ahụekere - 30g.

Nri abalị

1. Ube oyibo - 150 g. (ọkara), fillet toki sie - 100g., osikapa na-adịghị mma - 100g.
2. Ofe na efere beef - 200 ml, mkpụrụ osisi mịrị amị, buckwheat - 100 g, ọkụkọ - 150 g, salad akwukwo nri - 100 g.
3. Osikapa - 100g, mmiri ara ehi 1%, toki 150g ma ọ bụ 2 nsen zuru ezu.
4. Karọt ma ọ bụ ihe ọṅụṅụ oroma, banana - 1pc, poteto a gwakọtara - 100g, anụ ọkụkọ - 150g.
5. Green tii, mmanụ aṅụ - 2 tsp, akwukwo nri puree ofe - 200 ml, azụ - 200 g, osikapa - 100 g, mkpụrụ vaịn - 200 g.

Nri nri #2 (ozugbo mgbatị ahụ gasịrị)

1. Gainer + mkpụrụ - 40g., chocolate gbara ọchịchịrị - 50g.
2. Black tii, rasberi jam ma ọ bụ mmanụ aṅụ - 5 tsp, obere abụba cheese - 200 g.
3. Banana - 2 pcs., chocolate gbara ọchịchịrị - 50g.
4. Mmiri ara ehi, oatmeal - 150 g.
5. Pineapple smoothie na ibe chocolate, achịcha - 2 iberibe.
6. Apụl - 1 pc., egg yolks - 2 pcs, protein - 4 pcs, almọnd - 50g.
7. Mkpụrụ osisi a mịrị amị - 100 g, mkpụrụ - 40 g.

Nri abalị

1. Broccoli - 100g, anụ ehi / ara ọkụkọ - 200g, osikapa - 100g.
2. Ihe ọṅụṅụ mkpụrụ osisi sitere na tomato, akwa ọcha - 5 pcs, salad akwukwo nri - 150g.
3. Azụ - 200g., tii green, oroma - 1 pc.
4. Akụ - 50g, rasberi jam - 4 tsp, obere cheese cheese - 150g.
5. Buckwheat - 100g, toki - 200g, mmanụ ihe oriri - 3 tablespoons, kabeeji na karọt salad - 100g.
6. poteto a gwakọtara agwakọta - 100g, anụ ezi - 150g, akwụkwọ nri stewed - 100g, banana - 1 pc.

Ọdịiche ndị a gosipụtara na-eje ozi dị ka ihe ndabere maka ịchịkọta menu maka izu.

Ị nwere ike ime mgbanwe na atụmatụ nri: dochie ngwaahịa na analogues dịka BJU si kwuo. Iji nye onye na-eme egwuregwu ike, maka elekere 1. menu tupu mgbatị ahụ (nọmba nri 1) bụ ngwa ngwa, carbohydrates ngwa ngwa. Ha bụ isi iyi ike. N'otu oge ahụ, ndị na-edozi ahụ, saccharide (nri nri nke 2) ga-enyere aka mejupụta ike na-efunahụ ma hụ na ọganihu muscle gachara mgbe mgbatị ahụ gasịrị.

Ọ bụrụ na ihe oriri na-edozi ahụ mgbe ị na-enweta oke anụ ahụ bụ nke ziri ezi ma gbakọọ nke ọma, enwere ike ịhụ nsonaazụ mbụ mgbe izu 3 gachara.

Ọ bụrụ na n'ọgwụgwụ nke oge a achọpụtaghị oke ibu, oriri carbohydrate kwesịrị ịbawanye 50g. mgbe ọzụzụ, na nri ụtụtụ.

Ihe atụ nke oriri na-edozi ahụ (nhazi oge) nke onye anaghị eri anụ na-eme egwuregwu na-abawanye uru ahụ

Nri

1. Green tii, cheese tofu - 100 g. achịcha - 2 iberibe.
2. Ihe ọṅụṅụ ọhụrụ squeezed sitere na kukumba, apụl green, kabeeji, akwụkwọ nri, ginger, celery - 450 ml, protein shake si na almond mmiri ara ehi (1 cup), banana (1 pc.), soy protein (2 tablespoons) - 200 ml.

Nri Nri. 1

1. Karọt casserole ma ọ bụ syrniki - 150g, ngwakọta nke mkpụrụ - 40g / bọta ahụekere - 1 tbsp.
2. mmanụ almond - 2 tsp, oatmeal - 150 g, tofu - 100 g.
3. Ogwe protein - 1 pc., mmanya mmanya apple-grapefruit.

Nri abalị

1. Akwukwo nri - 250 ml, stewed zukini, karọt, broccoli - 100g, anụ soy - 150g, tempeh - 100g.
2. Burger na ube oyibo na cheese - 1pc., kabeeji salad na tomato - 150g., banana - 1pc., broccoli na akwụkwọ nri ofe puree - 200ml., almond mmanụ - 2 tsp.
3. Osikapa Kion - 100g, lentil na salad couscous - 100g, seitan - 50g, mkpụrụ quinoa - 1 tsp, mmanụ oliv - 1 tsp.
4. Pea ofe-puree - 200 ml, cheese - 100 g, buckwheat porridge - 100 g, tomato na akwụkwọ nri salad - 100 g.

Nri Nri. 2

1. Kefir, ugu ma ọ bụ sunflower osisi - 80g, mkpụrụ osisi jam - 5 tsp, achịcha - 1 iberi.
2. Mkpụrụ osisi a mịrị amị - 100g., Peanut butter - 1 tbsp.
3. Banana, mmiri ara ehi almọnd na protein hemp na-ama jijiji na chunk chocolate gbara ọchịchịrị.

Nri abalị

1. Flaxseed porridge - 100g, steamed ugu-carrot cutlets - 3pcs, beri smoothie ma ọ bụ jelii, kabeeji salad tomato, walnuts - 150g.
2. Osikapa ma ọ bụ poteto a gwakọtara na cheese - 100g, broccoli sie - 150g, ube oyibo - 100g (ọkara), tofu - 50g.

Nri nri onye anaghị eri anụ n'oge oge ị nweta oke akwara kwesịrị ịdị nhata dịka o kwere mee. A ga-eji dochie protein anụmanụ (azụ, shellfish, àkwá, anụ): tempeh, nuts, kefir 0%, cheese na-enweghị abụba, yogọt 2,5%, Mozzarella, cheese Ricotta, ngwaahịa soy, tofu, legumes. Otú ọ dị, ebufela ahụ na ngwaahịa protein. Iji mee ka akwara dịkwuo elu, nri protein kwa ụbọchị bụ 2g / kg, iji nọgide na-enwe - 1,5g.

Maka ndị anaghị eri anụ, usoro ọzụzụ kacha mma bụ nke siri ike mana ọ dị mkpụmkpụ (ruo nkeji iri atọ). Nke a bụ n'ihi n'eziokwu na ibu dị ogologo oge "na-eji" nnukwu protein protein, nke nwere nsogbu ịgbakọta na ngwaahịa osisi.

Nri egwuregwu maka uto muscle

Afọ, okike, mmegharị ahụ, ahụ riri ahụ na mmega ahụ ike siri ike, mgbakasị nri, nchekasị, ụkọ nri na-eduga n'ọganihu nwayọ wee pụọ n'inweta nsonaazụ achọrọ. Ihe mgbakwunye pụrụ iche ga-enyere aka mee ka “mwulite” akwara dị ngwa, mejupụta oghere dị na nri onye na-eme egwuregwu na enweghị nri (mineral, vitamin, BJU, calories, amino acids).

Nri egwuregwu kacha mma maka uto akwara kpụ ọkụ n'ọnụ na nlekọta ahụike bụ glutamine, BCAAs, multivitamins, omega-3s. Protein ahụ adabaghị n'ụdị nke ihe ndị bụ isi n'ihi ọdịnaya shuga / lactose, nke a na-anabataghị iri n'oge ihicha.

Tụlee ihe mgbakwunye egwuregwu kachasị ewu ewu, otu esi ahọrọ ha na otu esi eji ha.

1. Glutamine. Ọ bụ amino acid kachasị na-adịghị mkpa na akwara. N'agbanyeghị eziokwu ahụ bụ na ahụ mmadụ na-emepụta ya n'onwe ya, iji mgbakwunye mgbakwunye n'abalị, mgbe ọzụzụ gasịrị, na-ebelata protein protein, na-ebelata ihe mgbu, na-arụ ọrụ nchebe nke ahụ, na-akpali mmepụta nke hormone na-eto eto, na-akwalite metabolism abụba, na-abawanye ụlọ ahịa glycogen, na-ewepụ mmetụta na-egbu egbu nke amonia, na-eguzogide usoro catabolic. Mmega ahụ na mgbatị ahụ, nke na-achọ ịbawanye ụba akwara, na-abawanye mkpa glutamine site na ugboro 4,5, ebe ọ bụ na n'oge mmepe akwara kpụ ọkụ n'ọnụ, ọnụọgụ ya n'ọbara na-agbada site na 18%. Ihe onye na-eme egwuregwu chọrọ kwa ụbọchị maka amino acid bụ 5-7g. ma dabere na ibu ahụ. Maka ndị nọ n'afọ iri na ụma, ọ naghị agafe 3-4g. Isi mmalite nke glutamine: àkwá, akwụkwọ nri, pasili, azụ, beef, mmiri ara ehi, kabeeji, mkpo. Ị nwere ike imeju maka enweghị amino acid site na itinye mmanya na-eme egwuregwu na nri ụlọ gị. Ntụziaka: 10g. igbari ntụ ntụ na otu iko mmiri. Ịkwesịrị ịṅụ mmanya glutamine ugboro atọ: na afọ efu, tupu ị lakpuo ụra, mgbe mgbatị ahụ gasịrị.
2. BCAA bụ otu amino acid atọ dị mkpa: valine, leucine na isoleucine. Ọrụ bụ isi nke mgbakwunye bụ iji belata mmetụta ọjọọ nke catabolism, nke na-egbochi uto akwara. Na mgbakwunye, BCAA bụ ihe ndabere maka njikọ protein na mmepụta ume. N'ime usoro mmega ahụ siri ike na mgbatị ahụ, ahụ onye na-eme egwuregwu na-enwetawanye mkpa maka amino acid a. Enweghị BCAA na-eduga n'eziokwu ahụ bụ na ahụ na-amalite ibibi anụ ahụ anụ ahụ iji mejupụta erughi ya, bụ nke a na-anabataghị. Ngwaahịa na-agụnye mgbagwoju nke valine, leucine, amino acid isolecin - àkwá, ahụekere, tuna, beef, toki, ọkụkọ, salmon. Ihe a chọrọ kwa ụbọchị maka BCAA maka onye na-eme egwuregwu iji nweta oke ahụ bụ 10-20g, otu dose ekwesịghị gafere 4-8g. Ọ bụrụ na ejighị ngwaahịa ndị dị n'elu mee ihe n'ụzọ zuru ezu (tebụl nke ọdịnaya BCAA, mg kwa 100g nke ihe na-egosi na netwọk), ahụ onye na-eme egwuregwu na-amalite inwe ụkọ nri. Iji mejupụta mkpa amino acid kwa ụbọchị na nri, ịkwesịrị itinye mgbakwunye egwuregwu. Ọ kachasị mma ịmebata ya na nri tupu ọzụzụ na ozugbo ọ gachara. Iji nweta mmetụta kachasị mma, BCAA na-ejikọta ya na gainer, creatine, protein.
3. Omega 3. bara uru unsaturated fatty acids na-eme ka mgbasa ọbara na-ekesa, ụbụrụ na-arụ ọrụ, na-ebelata agụụ, na-eme ka metabolism dị ngwa, na-egbochi nkwụsị nke muscle, na-enwe mmetụta na-ewusi ike n'ozuzu ya, ma na-enwe mmetụta dị mma na ọrụ obi. Isi mmalite nke omega-3 bụ tuna (0,5-1,6g kwa 100g), salmon (1,0-1,4g), mackerel (1,8-5,3g), halibut (0,4-0,9). ,1,2), azụ asa (3,1-0,5), trout (1,6-22,8), flax osisi (1,7g), oat germ (6,8g), walnuts (0,6g), agwa. (2g.). Nri maka inweta oke muscle maka ụmụ agbọghọ na ụmụ okorobịa kwesịrị ịgụnye 3-3g. unsaturated ọdụdụ asịd. Ị nwere ike ịgbakwunye omega 2 site na iri mmanụ azụ na capsules 6-XNUMXg. kwa ụbọchị na nri.
4. Gainer bụ ihe mgbakwunye nri maka ndị na-eme egwuregwu, nke nwere 60% carbohydrates na protein 35%. Ụfọdụ ndị na-emepụta ihe (Weider, MuscleTech, Dymatize, Ultimate, API, Multipower, Prolab) na-agbakwunye ihe ndị na-achọpụta, glutamine, vitamin, creatine na ihe ọṅụṅụ ahụ, nke na-edozi ahụ, na-akwụ ụgwọ maka nchekwa ike furu efu, na-abawanye mmetụta anabolic, ma melite absorption. nke ọgwụ. Site na onye na-enweta ihe, onye na-eme egwuregwu na-enweta ego ọzọ nke "ihe owuwu ụlọ" dị mkpa maka uto muscle. Ọ dị mfe ịkwadebe mmanya na-edozi ahụ site na itinye uche: ọ ga-ezuru 100g. ntụ ntụ na 300 ml nke mmiri mmiri (mmiri, mmiri ara ehi 0,5% ma ọ bụ oroma ọhụrụ squeezed, ihe ọṅụṅụ apụl). Ịkwesịrị ịṅụ ihe ọṅụṅụ ahụ n'ụtụtụ, nkeji 30 tupu klaasị na mgbe e mesịrị. A na-ahapụ ya ka ọ ṅụọ mmanya carbohydrate-protein n'abalị otu awa tupu ụra ụra. Ihe oriri mmefu ego maka uto akwara nwere ụdị ndị na-enweta ihe ndị a: Super MASS Gainer, Onye na-emepụta Muscle Anabolic, Mass Kachasị Mma, Up Your Mass, BSM True-Mass, Weider Mega MASS, nke enwere ike iji dị ka nnọchi anya maka nri a na-emebu. .
5. Creatine bụ ngwakọta organic nke, mgbe etinyere ya, na-eje ozi dị ka "mmanụ" maka mkpụkọ akwara. Isi mmalite nke ihe - cod (3g / n'arọ), salmon (4,5g / n'arọ), tuna (4g / n'arọ), anụ ezi, beef (4,5-5g / n'arọ), azụ asa (6,5-10g / n'arọ), mmiri ara ehi (0,1g / l), kranberị (0,02g / kg). Creatine na-abawanye ike, ntachi obi anụ ahụ, na-eweghachi ike ha ngwa ngwa. Otú ọ dị, ka o wee metụta arụmọrụ egwuregwu, ị kwesịrị iri ma ọ dịkarịa ala 5 n'arọ anụ kwa ụbọchị, nke bụ nnọọ nsogbu. Ị nwere ike imeju ahụ site na iji ihe oriri na-edozi ahụ site na ịṅụ ihe mgbakwunye nri tupu mgbe ọzụzụ gasịrị, 5 g nke ọ bụla.
6. Protein bụ nri nri dị ọnụ ala dị ala maka uto akwara siri ike, nke nwere uru ndu kachasị elu. Na mgbakwunye na amino acid dị mkpa, ntụ ntụ nwere ibelata adịghị ọcha, microelements. Ọ na-egbochi njikọ nke myostatin, na-akpali uto akwara, na-abawanye mmepụta ume, na-egbochi catabolism, na-ere abụba ọkụ. Enwere ụdị protein ndị a: akwukwo nri - soy, anụmanụ - casein, whey, akwa. Ọkwa nke ihe mgbakwunye egwuregwu kachasị dị irè bụ protein whey, bụ nke, mgbe ọ banyere n'ime ahụ, na-abanye ngwa ngwa na tract gastrointestinal, na-abawanye ụba nke amino acid n'ime ọbara. Maka mmetụta kachasị, nri nri mgbe mgbatị ahụ kwesịrị ịbụ protein na BCAA. Na ụdị na 100 g. Ngwaahịa ahụ nwere protein n'ime: anụ (25-29g.), Azụ (21-22g.), cheese ụlọ (12g.), nri mmiri (21-23g.), cheese (23-28g.), tofu (17g.) , lentil (25g.), Buckwheat (12,6g.), Egg (6g.), Chickpeas (19g.), Otu iko kefir na mmiri ara ehi (3g.). Nri protein kwa ụbọchị n'oge a na-ewu anụ ahụ bụ 2 g / kg nke arọ ahụ. Otu ihe oriri protein bụ 30 g. ntụ ntụ maka 250 ml mmiri, ihe ọṅụṅụ, mmiri ara ehi. Ịkwesịrị iri ihe ọṅụṅụ protein ruo ugboro 5 n'ụbọchị: n'ụtụtụ, awa 1,5 tupu ya na ozugbo ọzụzụ gasịrị.

N'agbanyeghị ụdị ihe mgbakwunye nri dị iche iche, maka ịmepụta ahụ ike ngwa ngwa ma dị mma, ọ dị mkpa iji hụ na 50% nke protein sitere na isi nri na 50% site na mgbakwunye egwuregwu.

Ọtụtụ mgbe, ndị na-eme egwuregwu na-achọ ịzụlite ahụ ike na-eche nsogbu nke otu esi edozi nri nke ọma. Monony na oriri na-edozi ahụ bụ nnukwu ihe mgbochi na nsonaazụ achọrọ. Nri maka uto akwara kwesịrị inwe ọtụtụ protein na carbohydrates dị mgbagwoju anya.

Ị nwere ike ịmegharị nri onye na-eme egwuregwu site na iwebata efere ndị a sitere na ngwaahịa ndị a na-anabata: muffins cheesecakes, cheesecakes, salad squid, protein, soups pea puree, akwa chara acha na akwụkwọ nri, tuna, tofu, dessert banana, almond jelii, yogọt sorbet, veal imeju. n'okpuru rasberi ihendori, oat pancakes na painiapulu, ọkụkọ Sanwichi, nri arụrụ n'ụlọ cheese, nri mmiri na utoojoo ude ihendori, grilled salmon, pike perch na horseradish, Italian scallops, oporo na mgbịrịgba-ede ede. Ntụziaka maka efere ndị a dị na ntanetị na webụsaịtị nri egwuregwu http://sportwiki.to.

Nri kwesịrị ekwesị, usoro mmega ahụ nke ahọpụtara nke ọma, ịṅụ mmiri buru ibu, na-agbanwe usoro usoro "ọzụzụ-ezumike" bụ isi ihe ndị bụ isi, nke na-eme ya na-eduga n'ọkpụkpọ anụ ahụ ngwa ngwa.