Phepo bakeng sa ho fumana boima ba mesifa

Phepo bakeng sa phaello ea mesifa - tekanyo e nepahetseng ea limatlafatsi bakeng sa ho hlaphoheloa ha mesifa ka potlako ka mor'a koetliso le keketseho ea eona e eketsehileng.

Potso ea palo e khahlehang bakeng sa banna ha e fokotsehe ho feta ea basali. 'Mele o motle o mosesaane, mesifa ea toned ha e hohele tlhokomelo ea batho ba bong bo fapaneng feela, empa hape e bontša bophelo bo botle ba bophelo. Ho sa tsotellehe sebaka sa koetliso, sebakeng sa boikoetliso kapa lapeng, ho ikoetlisa ka matla bakeng sa nts'etsopele ea mesifa ha hoa lokela ho nyenyefatsa bohlokoa ba phepo e nepahetseng.

Khōlo ea matla, boholo ba mesifa ea mesifa e itšetlehile ka boholo ba matla a sebelisoang le tšebeliso e nepahetseng ea "lisebelisoa tsa ho haha" bakeng sa tsosoloso ea eona.

Boikoetliso ba 'mele bo matla bo tlatsetsa ho chesoeng ha lik'habohaedreite le ho senyeha ho matla ha protheine. Ka lebaka leo, ho boloka bophelo bo botle le ho tlatsa khaello ea matla, ho hlokahala hore u latele phepo ea lipapali ho latela tekanyo e nepahetseng ea BJU. Haeba litšenyehelo tsena li sa lefelloe, matla a moatlelete a tla fokotseha 'me o tla qala ho theola boima ba' mele haholo.

Litlhahiso tsa ho hōla ha mesifa

Nahana ka melao ea motheo eo moatlelete e mong le e mong ea batlang ho eketsa mesifa a lokelang ho e khomarela.

1. Burn carbs with exercise. A daily intake of 20% more than the daily calorie intake will ensure active muscle growth. To minimize the deposition of fat under the skin, carbohydrate shakes should be taken 2 hours before. before training and after 1,5 hours. after her.
2. Remember the fat-testosterone relationship. The exclusion of animal triglycerides from the athlete’s menu will inevitably lead to a decrease in the production of the male sex hormone, which will negatively affect the development of muscle mass. In addition, a lack of fat reduces endurance by 10%, and the performance of an athlete by 12%. It also causes a drop in lactic acid during strength exercises, which is the main sign of the inefficiency of metabolic processes in the body: an increase in the proportion of harmful cholesterol, loss and inability to absorb vitamins and microelements. The daily intake of triglycerides for the intensive development of muscle mass is 80-100g. Exceeding this indicator several times leads to the launch of the mechanism of subcutaneous fat deposition. Therefore, effective nutrition for muscle development prohibits the use of excessively fatty foods (salty snacks, chips, margarine, mayonnaise, crackers, smoked meats, spread).
3. Fokotsa cardio. Ho boloka mamello, ho matlafatsa pelo, ho lekane ho ipehela moeli oa ho palama baesekele kapa ho matha 1-2 ka beke bakeng sa metsotso e 30 ka 'ngoe. Ho hlokomoloha boemo bona ho ka lebisa ho "cheso" ha mesifa.
4. Fokotsa palo ea ho pheta-pheta boikoetliso ka 'ngoe. Lenaneo la koetliso bakeng sa ho fumana boima ba mesifa le etselitsoe ho feta metsotso e 50. Tabeng ena, ho bohlokoa ho pheta-pheta ho fihlela ho 12 boikoetlisong bo le bong. Palo ea mekhoa ha ea lokela ho feta makhetlo a 5.
5. Balanced diet (vitamins, minerals, amino acids, BJU). Ideal Nutrient Ratio for Muscle Gain:
   • mafura (polyunsaturated fatty acids) - 10-20% ea lijo tsa letsatsi le letsatsi;
   • lik'habohaedreite (tse liehang kapa tse rarahaneng) - 50-60%;
   • protheine - 30-35%.

   The lack of the required amount of useful organic substances in the diet leads to the fact that the body has nowhere to get the required amount of energy for building muscles. The daily diet of an athlete for muscle growth should consist of three full meals and two to three light snacks (fruits, nuts, protein shakes).

6. Not to starve. You need to eat for 1,5-2 hours. before classes, preferably carbohydrate foods and after 1 hour. after exercise. Otherwise, training on an empty stomach will lead to the fact that in order to compensate for the loss of energy, the body will begin to intensively burn the protein reserves necessary for muscle growth. When refreshing, it is important to control the amount of food eaten – do not overeat. After training, you can not remain hungry, you need to nourish the body with foods rich in minerals and vitamins. Banana, nuts, cottage cheese, protein shake, bun with milk, kefir, gainer, protein, sandwich with jam are suitable as a light snack. And after 1,5 hours. you need to eat well, preferably protein food, for recovery, muscle growth, otherwise depletion of the body cannot be avoided.
7. Noa maro a mangata. Palo ea letsatsi le letsatsi ea metsi a nooang nakong ea koetliso e matla e lokela ho ba lilithara tse 2,5-3. Ho hloka metsi ho lebisa ho felloa ke metsi, ho fokotseha ha matla a mesifa ka 20% le ho fokotseha ha kholo ea mesifa.
8. Rest. The growth of muscle mass does not occur during a period of intense exercise, but during the rest of the body. Stretching and growth of muscles is carried out within 3-7 days. During this period, it is worth observing the diet and alternating load, rest. For beginners, the period of muscle recovery after strength exercises is 72 hours, for those who train – 36 hours. Healthy sleep should be at least 8 hours. in a day. It is important to avoid stress, as nervousness leads to an increase in cortisol levels in the body, due to which fat deposits and muscle loss occur. Failure to comply with the regime of rest and nutrition contributes to pumping up muscles without increasing volume.
9. Nako le nako fetola lenaneo la koetliso (likhoeli tse ling le tse ling tse peli). Ka mohlala, hlahisa lithupelo tse ncha, nka boima bo eketsehileng, fetola palo ea ho pheta-pheta.
10. E-ea ho sepheo sa hau. Se ke oa lelera holong ea boikoetliso u sa etse letho. Ho fihlela sephetho se lakatsehang, o hloka ho tsepamisa maikutlo ka hohle kamoo ho ka khonehang boikoetlisong.

Ho latela melao e ka holimo ea bohlokoa bakeng sa ho fumana boima ba mesifa e boima ke tsela e atlehang ea ho ea 'meleng o phetseng hantle, o pumped.

Haeba u le boima bo feteletseng, ke habohlokoa ho lahleheloa ke mafura a mangata pele u etsa boikoetliso ba matla ho eketsa mesifa. Ho etsa sena, o hloka ho nka mokhoa oa ho theola boima ba 'mele. Sena se bakoa ke taba ea hore, ho fapana le tumelo e tloaelehileng, ho ke ke ha khoneha ho "phunya" mafura ka har'a mesifa. Lijo tsa protheine ea Dukan, Maggi li tla thusa ho rarolla bothata bona.

Bohlokoa ba metsi le phepo e nepahetseng bakeng sa moatlelete

Senotlolo sa ho hlaphoheloa ha mesifa ka potlako ka mor'a ho ikoetlisa ke phepo e nepahetseng. Lijo tse sa leka-lekaneng li senya liphello tsa koetliso. Katleho ea boikoetliso ba matla e itšetlehile ka tsebo ea ho bala le ho ngola ea menu ea moatlelete.

Melemo ea phepo e nepahetseng:

• ho hōla ha mesifa ka potlako;
• ts'ebetso e eketsehileng;
• monyetla oa ho eketsa mojaro nakong ea koetliso;
• mamello le matla a eketsehileng;
• ha ho na khaello ea glycogen meleng ea mesifa;
• ho tsepamisa mohopolo o ntlafetseng;
• ho lula kamehla ha 'mele o le boemong bo botle;
• ho felisoa ha mafura a mangata a 'mele;
• inshorense khahlanong le ho chesoa ha liprotheine tse hlokahalang bakeng sa nts'etsopele ea mesifa;
• ha ho hlokahale ho boloka nako e telele ea khefu pakeng tsa ho ikoetlisa.

Lenaneo la phepo e nepahetseng (sheba lintlha ho Menu bakeng sa ho eketsa boima ba mesifa) le thusa ho ntša matla le matla a mangata ho etsa boikoetliso bo boima ka ho fetisisa.

U se ke ua nyenyefatsa bohlokoa ba metsi nakong ea koetliso, kaha ke karolo ea 75% ea mesifa. Nakong ea lipapali, moatlelete o lahleheloa ke metsi a mangata (ho fihlela ho 300 ml ka metsotso e 50), e leng se lebisang ho felloa ke metsi. E le ho thibela ho tlōla tekano ea letsoai la metsi 'me, ka lebaka leo, ho ikoetlisa ho sa sebetseng, ke habohlokoa ho noa khalase ea metsi pele u e qala, ebe u nka makhetlo a' maloa metsotso e meng le e meng e 10.

Chelete e tahiloeng ka ho toba e itšetlehile ka nako ea selemo le boholo ba mofufutso o lokolloang. Ha ho chesa haholo ka ntle le ho fufuleloa ho feta, boemo ba metsi a hloekisitsoeng a se nang carbonate bo lokela ho ba bo phahameng.

Matšoao a dehydration:

• hlooho;
• botsoa;
• mokhathala;
• ho se tsotelle;
• ho teneha kapele;
• molomo o omileng;
• melomo e khaohileng;
• ho hloka takatso ea lijo;
• maikutlo a lenyora.

Haeba bonyane e 'ngoe ea matšoao a ka holimo e hlaha, u lokela ho qala hang-hang ho noa lino tse metsi.

Nakong ea koetliso, e lumelloa ho sebelisa lero la lamunu le sa tsoa hatelloa le hlapollotsoeng ka metsi ka karolelano ea 50% -50% kapa li-protein tse khethehileng - BCAA amino acid, e leng phaello, e fokotsang ho senyeha ha protheine ea mesifa, ho khothalletsa tlhahiso ea matla le ho tlisa matla. qalo ya tshebetso ya ho hlaphoheloa haufi.

Likhetho tsa lithethefatsi: MusclePharm Amino 1, BSN Amino X. Hang ka mor'a ho ikoetlisa, u lumelloa ho noa lebese, tee e tala, protheine shake.

Ak'u nahane, u sebelisa mohlala oa monna oa lipapali tsa liatleletiki, ea boima ba lik'hilograma tse 75, tekanyo e nepahetseng ea BJU / lik'hilojule ka letsatsi e hlokahalang ho eketsa boima ba mesifa.

Lijo tsa letsatsi le letsatsi tsa khalori

Bakeng sa ho hōla ha mesifa, ke habohlokoa ho finyella tlhoko ea 'mele ea matla a hlokahalang. Ho etsa sena, o hloka ho bala khalori ea letsatsi le letsatsi u sebelisa foromo ea Lyle McDonald kapa u sebelise sebali sa phepo e nepahetseng se hlahisitsoeng marang-rang. Tabeng ena, boleng bo fumanoeng bo lokela ho atolosoa ke ntlha ea polokelo ea matla - 1,2, e hlokahalang bakeng sa nts'etsopele ea mesifa.

Ho ja likhalori tsa letsatsi le letsatsi u1d Weight, kg * K, kcal / ka XNUMX kg ea boima ba 'mele

Coefficient ea K e ipapisitse le bong le matla a ts'ebetso ea metabolism.

Tabeng ea rona, lipalo li tla shebahala tjena:

Khalori ea letsatsi le letsatsi = 75kg * 35kcal = 2625kcal

Ho ela hloko ntlha ea tokiso bakeng sa polokelo ea matla = 2625kcal * 1,2 = 3150kcal.

Ka hona, ha u etsa boikoetliso ba matla, lijo bakeng sa nts'etsopele ea mesifa ho monna ea boima ba lik'hilograma tse 75 e lokela ho ba 3150 kcal. Ho ja lik'halori tsa letsatsi le letsatsi ka molumo ona, ka karolelano, ho tla fana ka keketseho ea boima ba mesifa ka 2 kg. ka khoeli.

Ho haella ha boima ho bontša khaello ea matla le tlhokahalo ea ho kenyelletsa 400-500 kcal e eketsehileng lijong tsa letsatsi. Haeba boima ba 'mele bo feta 3 kg ka matsatsi a 30, ho bohlokoa ho fokotsa palo ea lik'hilojule tse jeoang ke 300-400 kcal.

Joalokaha u ka bona, kemiso ea phepo ea moatlelete e itšetlehile ka litšobotsi tsa motho ka mong tsa 'mele' me e itšetlehile ka ho hlahlojoa le ho lokisoa kamehla.

Boima ba 'mele bo nkoa ntle le boima ba mafura. Ka mohlala, "lik'hilograma tsa letlooa" tsa moatlelete ea nang le 95kg le mafura a 12% ke 95-95 * 0,12 = 83,6kg.

Ka mor'a ho tseba hore na lik'halori tsa lijo tsa letsatsi le letsatsi li kae, re tla nahana ka tekanyo e nepahetseng ea BJU, e leng setsi sa phepo ea lipapali bakeng sa nts'etsopele ea mesifa.

Tloaelo ea letsatsi le letsatsi ea lik'habohaedreite - 5g / kg - 4 kcal / g, protheine - 2 g / kg - 4 kcal / g, mafura - a setseng, 1 g / kg - 9 kcal / g.

Bakeng sa monna ea boima ba 75kg:

• protheine - 150 g. - 600 kcal;
• lik'habohaedreite - 375 g. - 1500 kcal;
• mafura - 115 g. - 1050 kcal.

Ho ja protheine ea letsatsi le letsatsi

Protheine ke mohaho oa bohlokoa ka ho fetisisa oa ho haha ​​mesifa. Ha u etsa boikoetliso ba matla, ho bohlokoa ho etsa bonnete ba hore palo e lekaneng ea protheine e fanoa letsatsi le leng le le leng, ho latela lipalo tsa boima ba 1,5-2 g / kg. Khōlo e liehang ea mesifa e bontša khaello ea protheine, moo tekanyo e lokelang ho eketsoa ho 2,5 g / kg.

Lijo tsa moatlelete e lokela ho ba makhooa a mahe, chisi ea kottage e nang le mafura a 0-9%, tlhapi, nama e mafura - nama ea khomo, sefuba sa khoho, lijo tsa leoatleng. U ka tlatsa tekanyo e nepahetseng ea protheine 'meleng oa setsebi sa' mele se sa jeng lihlahisoa tsa liphoofolo ka ho kenya metsoako ea litlama lijong tsa letsatsi le letsatsi. E leng, lebese la soya, linaoa (linaoa, lentile, lierekisi), peo, botoro ea linate, linate (lialmonde, makotomane, makotomane, li-cashews, walnuts, kedare, Brazil, kokonate, macadamia, pistachios). Leha ho le joalo, ke habohlokoa ho nahana hore lijo tsa meroho li liehisa mokhoa oa ho haha ​​mesifa, ka lebaka la khaello ea protheine ea liphoofolo lijong.

Bakeng sa phello e phahameng, hang ka mor'a koetliso, o lokela ho noa protheine e sisinyehang, kaha ke nakong ena moo 'mele o monyang limatlafatsi ka ho fetisisa.

Ka lebaka la boikoetliso bo matla, li-micro-ruptures tsa mesifa ea mesifa hangata li etsahala, ho hola ha tsona ho etsahala ka ho kenya letsoho ha li-amino acid le lijo tsa protheine.

Tharollo e nepahetseng bakeng sa sete e potlakileng ea mesifa ke motsoako oa liprotheine tsa liphoofolo le meroho.

Leha taba ea hore thepa ea mantlha ea moaho ea mesifa ke protheine, ts'ebeliso ea eona ho feta tekano e lekantsoeng e lebisa ho eketseha ha mafura ka har'a sebete, ho eketseha ha litšoelesa tsa endocrine, tsamaiso ea methapo e bohareng, mekhoa ea ho bola ka maleng, le keketseho ea mojaro tsamaisong ea pelo. Protheine e feteletseng e ke ke ea kenngoa ke 'mele' me e ke ke ea ama khōlo ea mesifa.

Tekanyo ea letsatsi le letsatsi ea protheine e khothalletsoa hore e aroloe motšehare ka lijo tse 4, tse tla etsa bonnete ba hore "fepa" e tšoanang ea mesifa letsatsi lohle.

Phepo ea protheine ha e eketse molumo oa mesifa feela, e fokotsa mafura a 'mele, empa hape e etsa hore' mele oa basali le banna o hlahelle.

Ho ja mafura a letsatsi le letsatsi

Hona joale, baatlelete ba bangata ba hlokolosi ka triglycerides. Leha ho le joalo, ha ho hlokahale hore u tšabe mafura, haeba a sebelisoa ka nepo (ho boloka chelete ea letsatsi le letsatsi), ha a fetohe lisele tsa adipose. Ka nako e ts'oanang, ho fapana le hoo, ba tla ba le phello e molemo ho hola ha mesifa.

Ka mantsoe a mang, mafura a ameha ka mafolofolo tlhahisong ea lihomone, tseo le tsona li amehang ho aheng mesifa. Bakeng sa tlhahiso ea testosterone, ke habohlokoa hore lijo tsa letsatsi le letsatsi tsa triglycerides 'meleng ke bonyane 15% ea lijo tsohle.

Ho na le mefuta e latelang ea mafura:

• molemo (monounsaturated le polyunsaturated);
• tse kotsi (tse kgotshe).

Li-triglycerides tse monounsaturated li kenyelletsa: li-avocado, mohloaare, khoho, mohloaare le nama ea peanut. Lihlahisoa tsena ke polokelo ea Omega 9 fatty acids e phetseng hantle, e potlakisang metabolism, e tsitsisa maemo a tsoekere ea mali, le ho sireletsa pelo liphellong tse kotsi tsa ho fetoha ha khatello ea mali.

Mehloli ea polyunsaturated triglycerides (Omega-3,6) ke: oli ea tlhapi, cottonseed, soya, poone, soneblomo, linseed, oli ea rapeseed, hammoho le peo le linate. Mafura a mafura a sehlopha sena a ntlafatsa karabelo ea anabolic ea protheine, insulin, e eketsa ts'ebetso, e eketsa ts'ebetso, e leng bohlokoa haholo nakong ea boikoetliso bo matla ba matla.

Phepo ea lipapali nakong ea sehlopha sa boima ba mesifa ha e kenye tšebeliso ea li-triglycerides tse tletseng, tseo e leng karolo ea botoro, palema, kokonate, botoro ea cocoa, lard, nama e khubelu, lihlahisoa tsa confectionery.

Sena se bakoa ke taba ea hore molek'hule e kotsi ea mafura e tletse haedrojene 'me e na le k'holeseterole e "mpe", ho bolelang hore e ka tsosa kholo ea botenya, lefu la pelo le lefu la tsoekere. Ka hona, mehloli e ka sehloohong ea triglycerides ea bohlokoa lethathamong la moatlelete ke litlhapi tse mafura, oli ea meroho le linate. E lumelloa ho kenyelletsa lebese 3,2%, cottage chisi, chisi 9% lijong.

Lijo tsa letsatsi le letsatsi tsa lik'habohaedreite

Mohloli o moholo oa matla ke lik'habohaedreite. Phepo e nepahetseng bakeng sa ho fumana boima ba mesifa e kenyelletsa ho nka 5g ka letsatsi. metsoako ea tlhaho e nang le lihlopha tsa hydroxyl le carbonyl ho 1 kg ea boima ba 'mele.

Karolo ea lik'habohaedreite ke ho eketsa maemo a insulin/hormone 'meleng le ho thusa ho lokisoa ha lisele ka mor'a boikoetliso. Ho phaella moo, li sebeletsa ho tsamaisa limatlafatsi ka ho toba liseleng tsa mesifa.

Ho haella ha lik'habohaedreite lijong tsa moatlelete ho baka ho hloka thahasello, bofokoli, ho fokotsa ts'ebetso, ho se ikemisetse ho tsoela pele ho ikoetlisa. Tsoelo-pele ea mesifa ha e khonehe ntle le tšebeliso ea lik'habohaedreite.

Ho ipapisitsoe le sekhahla sa ho arohana, li kenyelletsa:

• li potlakile (tse bonolo), ho molemo ho li sebelisa hora pele, hang ka mor'a lipapali, kaha li loketse ho tsosolosa ka potlako mehloli ea matla a sebelisitsoeng;
• butle (tse rarahaneng), li lokela ho jeoa lihora tse 2 pele li ikoetlisa.

Lihlahisoa tse nang le 50g. lik'habohaedreite tse potlakileng ho 100g ea motsoako: jeme, likuku, tsoekere, lipompong, halva, lebese le halikiloeng, morara o omisitsoeng, lifeiga, mahe a linotsi, chokolete, matsatsi, phaenapole, likuku, li-crackers, pasta, bohobe bo bosoeu, waffles, gingerbread, semolina, meqolo.

Lisebelisoa tse nang le metsoako e rarahaneng ea lintho tse phelang ho feta 50g. ka 100g: linaoa, lierekisi, lentile, lierekisi, buckwheat, raese, oatmeal, bohobe, pasta.

Li-carbohydrate tse liehang li lokela ho kenngoa lijong tsa letsatsi le letsatsi bakeng sa ho fumana boima ba mesifa bakeng sa banana le bashanyana, kaha ke mohloli o ka sehloohong oa matla eseng feela bakeng sa mesifa, empa le bokong.

Lihlahisoa tse nang le metsoako e bonolo ea lintho tse phelang ka mokhoa o itekanetseng - 20g ka 100g: monokotsoai o monate, litholoana (haholo-holo li-persimmons, libanana, morara, litholoana tse fokolang - litholoana tsa citrus, liapole), litapole tse phehiloeng, lino tse nang le carbonate (lemonade, Coca-Cola, Sprite, Fanta, Burn, Schweppes, Pepsi, Fruktime). Ea ho qetela, ka lehlakoreng le leng, e lokela ho lahloa, kaha lino tse joalo ha li na limatlafatsi ebile ha li khotsofatse tlala.

Lihlahisoa tse nang le bonyane ba lik'habohaedreite - 10g. ka 100g: lihlahisoa tsa lebese, meroho e mecha (li-eggplant, tamati, likomkomere, k'habeche, lihoete). Ntle le ho matlafatsa 'mele ka lik'habohaedreite tse phetseng hantle, li na le tsohle tseo u li hlokang (livithamine, liminerale, fiber) ho ntlafatsa tšilo ea lijo ka bongata.

Kahoo, molemong oa ho khetha tekanyo e nepahetseng ea BJU, ho bohlokoa, pele ho tsohle, ho shebana le boiketlo ba hau. Haeba nakong ea boikoetliso ba matla u fumana matla a matla ka ho ja lik'habohaedreite tse ngata ho feta tloaelo ea letsatsi le letsatsi "e lumella", palo ea mafura e ka fokotsoa ho 0,8 g / kg.

Senotlolo sa ho ikoetlisa ka katleho ke ho phela hantle ha moatlelete.

Haeba ho hloka thahasello ho etsahala nakong ea boikoetliso, mafura a lokela ho eketsoa ho 2g / kg, 'me lik'habohaedreite li lokela ho fokotsoa ka tekanyo e tobileng. Ho fetola leano la phepo ho litšobotsi tsa motho ka mong tsa 'mele ho tla eketsa katleho ea ho lula sebakeng sa boikoetliso.

Sete e potlakileng ea boima ba mesifa e ka khoneha ha feela maemo a latelang a finyelloa:

• phepo e nepahetseng ea tlhaho;
• boroko bo botle ba lihora tse robeli;
• sete e nepahetseng e khethiloeng ea boikoetliso ba matla.

Tlōlo ea bonyane e 'ngoe ea tsona e lebisa ho fokotseha ha katleho ea koetliso le ho fokotseha ha tsoelo-pele ea mesifa.

Menu ea ho fumana boima ba mesifa

Ho aha mesifa ke ts'ebetso e telele e hlokang ho itaea ka phepo e nepahetseng. Lijo tse hlano ka letsatsi lihora tse ling le tse ling tse tharo ke mokhoa o ka tšeptjoang oa ho finyella sephetho se lakatsehang.

Phepo e ntle ka ho fetisisa bakeng sa moatlelete ke karoloana, e fana ka mokhoa o hlophisitsoeng oa lijo 'meleng ka tekanyo e nyane, e thusang ho potlakisa motsoako, ho ntlafatsa ho kenngoa ha protheine, metabolism, ho ba le phello e ntle ho hola ha mesifa.

Ho thibetsoe ka thata ho tlola lijo, ho lapa kapa ho ja ho feta tekano. Tabeng ea pele, phepo e fapaneng e ke ke ea tlisa phello e lakatsehang - mesifa e ke ke ea eketseha ka bongata, tabeng ea bobeli, e tla lebisa ho boima bo feteletseng le ho behoa ha mafura tlas'a letlalo.

Mohlala oa moatlelete oa menu bakeng sa letsatsi ho eketsa mesifa

Nahana ka likhetho bakeng sa lijo ka 'ngoe. Khetha leha e le efe ea tsona, u shebane le litakatso tsa tatso le litšobotsi tsa motho ka mong tsa 'mele (ectomorph).

BREAKFAST

1. Banana - 1 pc., Bohobe bo sootho - lilae tse 2, mahe a pholileng ho tloha mahe a mabeli a makhooa a lehe le le leng.
2. Pear - 1pc., Koko, oatmeal - 150g., Chokolete e lefifi - 30g.
3. Apple - 1pc., lebese, motoho oa buckwheat - 150g.
4. Yogurt - 100g., Hercules - 50g., Cottage chisi 9% - 100g.

SNACK #1 (pele ho boikoetliso)

1. Kefir 0% kapa 1%, chisi - 50g, bohobe - lilae tse 2.
2. Tee e ntšo, cottage chisi ea mafura a tlaase - 200 g., Raspberry jeme kapa mahe a linotši - 4 tsp.
3. Oatmeal e sa tsoekere - 150g, jeme - 3 tsp, litholoana tsa morara - 1 pc.
4. Apple - sengoathoana se le seng, linate (tse fapaneng) - 1g, li-prunes, morara o omisitsoeng, li-apricot tse omisitsoeng, li-prunes - 40g.
5. Banana - 1pc., Protheine - 1,5 scoops, bohobe ba rye - lilae tse 3, makotomane - 30g.

lijo tsa mantsiboea

1. Avocado - 150 g. (halofo), fillet ea turkey e phehiloeng - 100g., raese e sa hloekisoang - 100g.
2. Sopho e entsoeng ka nama ea khomo - 200 ml, compote ea litholoana tse omisitsoeng, buckwheat - 100 g, khoho - 150 g, salate ea meroho - 100 g.
3. Raese - 100g, lebese 1%, turkey 150g kapa mahe a 2 a feletseng.
4. Lihoete kapa lero la lamunu, banana - 1pc, litapole tse khotliloeng - 100g, nama ea likhoho - 150g.
5. Tee e tala, mahe a linotši - 2 tsp, sopho e entsoeng ka puree ea meroho - 200 ml, tlhapi - 200 g, raese - 100 g, morara - 200 g.

SNACK #2 (hang ka mor'a ho ikoetlisa)

1. Gainer + linate - 40g., Chokolete e lefifi - 50g.
2. Tee e ntšo, jeme ea raspberry kapa mahe a linotši - 5 tsp, cottage chisi e tlaase - 200 g.
3. Banana - li-pcs tse 2., Chokolete e lefifi - 50g.
4. lebese, oatmeal - 150 g.
5. Pineapple smoothie e nang le chokolete chips, bohobe - lilae tse 2.
6. Apple - 1 pc., Li-yolk tsa mahe - li-pcs tse 2, liprotheine - li-4, lialmonde - 50g.
7. Litholoana tse omisitsoeng - 100g, linate - 40g.

lijo tsa mantsiboea

1. Broccoli - 100g, nama ea khomo e phehiloeng / khoho - 200g, raese - 100g.
2. Ho noa litholoana ho tsoa ho monokotsoai, makhooa a mahe - li-pcs tse 5, salate ea meroho - 150g.
3. Litlhapi - 200g., tee e tala, lamunu - 1 pc.
4. Linate - 50g, jeme ea raspberry - 4tsp, cottage chisi e tlaase - 150g.
5. Buckwheat - 100g, turkey - 200g, oli ea meroho - likhaba tse 3, k'habeche le salate ea rantipole - 100g.
6. Litapole tse khotliloeng - 100g, veal - 150g, meroho e halikiloeng - 100g, banana - 1pc.

Liphapang tse hlahisitsoeng li sebetsa e le motheo oa ho hlophisa lenane la beke.

U ka etsa liphetoho ho moralo oa phepo e nepahetseng: tlosa lihlahisoa ka li-analogues ho latela BJU. Ho fa moatlelete matla, bakeng sa hora e le 'ngoe. menu ya pele ho boikoetliso (nomoro ea seneke 1) ke lik'habohaedreite tse potlakileng, tse liehang. Ke mehloli e meholo ea matla. Ka nako e ts'oanang, liprotheine, li-saccharides (snack No. 1) li tla thusa ho tlatsa matla a senyehileng le ho netefatsa kholo ea mesifa ka mor'a ho ikoetlisa.

Haeba phepo e nepahetseng ha u fumana boima ba mesifa e leka-lekane ebile e baloa ka nepo, liphetho tsa pele li ka bonoa kamora libeke tse 3.

Haeba qetellong ea nako ena boima ba 'mele bo sa hlokomeloe, tšebeliso ea lik'habohaedreite e lokela ho eketseha ka 50g. ka mor'a koetliso, nakong ea lijo tsa hoseng.

Mohlala oa phepo (kemiso) ea moatlelete oa meroho ho eketsa mesifa

BREAKFAST

1. Tee e tala, tofu chisi - 100g. bohobe - lilae tse 2.
2. Lero le sa tsoa hatisoa ho tloha likomkomere, apole e tala, k'habeche, spinach, ginger, celery - 450 ml, protheine e sisinyeha lebese la almonde (1 senoelo), banana (1 pc.), protheine ea soya (2 tablespoons) - 200 ml.

SNACK No. 1

1. Carrot casserole kapa syrniki - 150g, motsoako oa linate - 40g / peanut butter - 1 tbsp.
2. Oli ea mokopu-almonde - 2 tsp, oatmeal - 150g, tofu - 100g.
3. Sebaka sa protheine - 1 pc., Apple-grapefruit cocktail.

lijo tsa mantsiboea

1. Sopho ea meroho - 250 ml, zucchini e halikiloeng, lihoete, broccoli - 100g, nama ea soya - 150g, tempeh - 100g.
2. Burger e nang le avocado le chisi - 1pc., salate ea k'habeche e nang le tamati - 150g., banana - 1pc., broccoli le sopho ea spinach puree - 200ml., oli ea almonde - 2tsp.
3. Kion raese - 100g, lentile le salate ea couscous - 100g, seitan - 50g, peo ea quinoa - 1tsp, oli ea mohloaare - 1 tsp.
4. Sopho ea pea-puree - 200 ml, chisi - 100 g, motoho oa buckwheat - 100 g, salate ea tamati le spinach - 100 g.

SNACK No. 2

1. Kefir, mokopu kapa peo ea soneblomo - 80g, jeme ea litholoana - 5tsp, bohobe - selae se le seng.
2. Litholoana tse omisitsoeng - 100g., Peanut butter - 1 tbsp.
3. Banana, lebese la almonde le protheine ea hemp li sisinyeha ka likotoana tsa chokolete e lefifi.

lijo tsa mantsiboea

1. motoho oa flaxseed - 100g, li-cutlets tsa mokopu-carrot - li-3pcs, berry smoothie kapa jelly, salate ea k'habeche ea tamati, walnuts - 150g.
2. Raese kapa litapole tse khotliloeng ka chisi - 100g, broccoli e phehiloeng - 150g, avocado - 100g (halofo), tofu - 50g.

Phepo ea meroho nakong ea ho fumana boima ba mesifa e lokela ho ba e leka-lekaneng ka hohle kamoo ho ka khonehang. Liprotheine tsa liphoofolo (litlhapi, shellfish, mahe, nama) li lokela ho nkeloa sebaka ke: tempeh, linate, kefir 0%, cottage chisi e se nang mafura, yogurt 2,5%, Mozzarella, li-Ricotta, lihlahisoa tsa soya, tofu, legumes. Leha ho le joalo, u se ke ua jarisa 'mele ka lihlahisoa tsa protheine. Ho eketsa mesifa, ho ja protheine ea letsatsi le letsatsi ke 2g / kg, ho boloka - 1,5g.

Bakeng sa batho ba jang meroho, mokhoa o loketseng oa koetliso o matla empa o khutšoanyane (ho fihlela metsotso e 30). Sena se bakoa ke taba ea hore meroalo ea nako e telele e "sebelisa" phepelo e kholo ea protheine, e leng bothata ho bokella lihlahisoa tsa limela.

Phepo ea lipapali bakeng sa kholo ea mesifa

Lilemo, bong, ho ikamahanya le maemo, ho lemalla 'mele ho ikoetlisa ka matla, ho khathatseha ha lijo, khatello ea maikutlo, khaello ea limatlafatsi e lebisa ho hatela pele butle le ho tloha hole le ho fumana sephetho se lakatsehang. Li-supplement tse khethehileng li tla thusa ho potlakisa "ho haha" mesifa, ho tlatsa likheo lijong tsa moatlelete le khaello ea limatlafatsi (liminerale, livithamine, BJU, lik'hilojule, amino acid).

Phepo e ntle ka ho fetisisa ea lipapali bakeng sa kholo e matla ea mesifa le tlhokomelo ea bophelo bo botle ke glutamine, BCAAs, multivitamins, omega-3s. Protheine ha ea ka ea oela sehlopheng sena sa likarolo tsa mantlha ka lebaka la litaba tsa tsoekere / lactose, tse sa amoheleheng ho sebelisoa nakong ea ho omisa.

Nahana ka litlatsetso tse tsebahalang haholo tsa lipapali, mokhoa oa ho li khetha le mokhoa oa ho li sebelisa.

1. Glutamine. It is the most abundant non-essential amino acid in muscle. Despite the fact that the human body produces it on its own, additional use of the supplement at night, after training, reduces protein loss, relieves pain, activates the protective properties of the body, stimulates the production of growth hormone, promotes fat metabolism, increases glycogen stores, neutralizes the toxic effect of ammonia, resists catabolic processes. Exercising in the gym, aimed at increasing muscle mass, increases the need for glutamine by 4,5 times, since during the period of intensive muscle development, its amount in the blood drops by 18%. The daily requirement of an athlete for amino acids is 5-7g. and depends on body weight. For a teenager, it does not exceed 3-4g. Natural sources of glutamine: eggs, spinach, parsley, fish, beef, milk, cabbage, legumes. You can make up for the lack of amino acids by including a sports cocktail in your home diet. Recipe: 10g. dissolve the powder in a glass of water. You need to take a glutamine drink three times: on an empty stomach, before bedtime, after a workout.
2. BCAAs are a group of three essential amino acids: valine, leucine, and isoleucine. The primary role of the supplement is to reduce the harmful effects of catabolism, which prevents muscle growth. In addition, BCAAs are the basis for protein synthesis and energy production. In the process of intense exercise in the gym, the athlete’s body experiences an increased need for this amino acid. The lack of BCAAs leads to the fact that the body begins to destroy muscle tissue to make up for its deficiency, which is absolutely unacceptable. Products that include a complex of valine, leucine, isolecin amino acids – eggs, peanuts, tuna, beef, turkey, chicken, salmon. The daily requirement for BCAAs for an athlete to gain muscle mass is 10-20g, a single dose should not exceed 4-8g. If the above products are not used in sufficient quantities (the table of BCAA content, mg per 100g of the ingredient is presented on the network), the athlete’s body begins to experience a deficiency of the nutrient. To fill the daily need for amino acids in the diet, you need to include a sports supplement. It is optimal to introduce it into the diet before training and immediately after it. To achieve the best effect, BCAAs are best combined with gainer, creatine, protein.
3. Omega 3. Useful unsaturated fatty acids improve blood circulation, brain function, reduce appetite, speed up metabolism, prevent muscle breakdown, have a general strengthening effect on the body, and have a positive effect on heart function. The main sources of omega-3 are tuna (0,5-1,6g per 100g), salmon (1,0-1,4g), mackerel (1,8-5,3g), halibut (0,4-0,9 ), herring (1,2-3,1), trout (0,5-1,6), flax seeds (22,8g), oat germ (1,7g), walnuts (6,8g), beans (0,6g.). Nutrition for gaining muscle mass for girls and guys should include 2-3g. unsaturated fatty acids. You can add omega 3 by consuming fish oil in capsules 2-6g. per day with food.
4. Gainer is a nutritional supplement for athletes, consisting of 60% carbohydrates and 35% protein. Some manufacturers (Weider, MuscleTech, Dymatize, Ultimate, API, Multipower, Prolab) add trace elements, glutamine, vitamins, creatine to the drink, which nourish the body, compensate for lost energy reserves, increase the anabolic effect, and improve the absorption of the drug. With a gainer, the athlete receives an additional amount of “building materials” necessary for muscle growth. It is easy to prepare a nutritious cocktail from the concentrate: it is enough to dilute 100g. powder in 300 ml of liquid (water, milk 0,5% or freshly squeezed orange, apple juice). You need to drink the drink in the morning, 30 minutes before and after class. It is allowed to drink a carbohydrate-protein cocktail at night an hour before bedtime. Budget nutrition for muscle growth consists of the following types of gainers: Super MASS Gainer, Anabolic Muscle Builder, Optimum Serious Mass, Up Your Mass, BSM True-Mass, Weider Mega MASS, which can be used as a partial replacement for the usual food.
5. Creatine is an organic compound that, when ingested, serves as a “fuel” for muscle contractions. Natural sources of the substance – cod (3g / kg), salmon (4,5g / kg), tuna (4g / kg), pork, beef (4,5-5g / kg), herring (6,5-10g / kg) , milk (0,1g/l), cranberries (0,02g/kg). Creatine increases strength, muscle endurance, quickly restores their energy potential. However, in order for it to affect athletic performance, you need to eat at least 5 kg of meat per day, which is quite problematic. You can saturate the body with an organic compound by taking a food supplement before, after training, 5 g each.
6. Protein is the fundamental low-cost nutrition for intensive muscle growth, which has the highest biological value. In addition to essential amino acids, the powder contains reducing impurities, micro-elements. It inhibits the synthesis of myostatin, stimulates muscle growth, increases energy production, inhibits catabolism, and burns fat. There are the following types of protein: vegetable – soy, animal – casein, whey, egg. The ranking of the most effective sports supplements is headed by whey protein, which, after entering the body, is quickly absorbed in the gastrointestinal tract, dramatically increasing the concentration of amino acids in the blood. For maximum effect, post-workout nutrition should consist of protein and BCAAs. In kind in 100g. The product contains protein in: meat (25-29g.), fish (21-22g.), cottage cheese (12g.), seafood (21-23g.), cheese (23-28g.), tofu (17g.), lentils (25g.), Buckwheat (12,6g.), Egg (6g.), Chickpeas (19g.), A glass of kefir and milk (3g.). The daily dose of protein during the period of muscle building is 2 g/kg of body weight. A single serving of a protein shake is 30g. powder for 250 ml of water, juice, milk. You need to consume a protein drink up to 5 times a day: in the morning, 1,5 hours before and immediately after training.

Ho sa tsotellehe mefuta e mengata ea li-supplement tsa lijo, bakeng sa ho haha ​​​​mesifa e potlakileng le e sireletsehileng, ke habohlokoa ho etsa bonnete ba hore 50% ea protheine e tsoa mehloling ea lijo le 50% ho tloha lipapaling tsa lipapali.

Hangata baatlelete ba batlang ho hlahisa mesifa ba tobane le bothata ba ho lokisa lijo hantle. Monotony ka phepo e nepahetseng ke tšitiso e tebileng ho sephetho se lakatsehang. Lijo tsa ho hōla ha mesifa li lokela ho ba le liprotheine tse ngata le lik'habohaedreite tse rarahaneng.

U ka fetola lijo tsa moatlelete ka ho hlahisa lijana tse latelang ho tsoa lihlahisoa tse lumelletsoeng: li-muffin tsa cottage chisi, likuku tsa cheese, salate ea squid, protheine, sopho e entsoeng ka pea puree, mahe a halikiloeng ka meroho, tuna, tofu, lijo tse theolelang tsa banana, jelly ea almonde, sorbet ea yogurt, sebete sa veal. tlas'a raspberry sauce, oat pancakes le phaenapole, sandwich ea khōhō, chisi e entsoeng lapeng, lijo tsa leoatleng ka soso ea tranelate e bolila, salmon e halikiloeng, pike perch e nang le horseradish, scallops ea Italy, shrimp e nang le pelepele. Mekhoa ea ho pheha lijana tsena e fumaneha inthaneteng webosaeteng ea phepo ea lipapali http://sportwiki.to.

Ho ja lijo tse leka-lekaneng, sete e khethiloeng hantle ea boikoetliso ba matla, ho noa metsi a mangata, ho fetola mokhoa oa "ho phomola-koetliso" ke lintlha tsa motheo, tseo ho li boloka ho lebisang ho sete e potlakileng ea mesifa.