Langizo Lolemera Kupeza Zakudya kwa Anthu 60kg

zakudya kuti mupeze minofu misa ndi hypertrophy
Nthawi Yowerenga: 8 mphindi

Kulibe zakudya kuti minofu misa kupindula okhazikika. Ndikofunika kukumbukira kuti munthu aliyense ali ndi zosowa zake zopatsa thanzi zomwe zimasiyana malinga ndi zosowa zake kulemera kwanu, kutalika kwanu, zaka zanu, jenda, kagayidwe kanu kagayidwe kachakudya, zanu kuchuluka mafuta corporeal, kuchuluka kwake kwa misa yotsamira, zolinga zanu ndi chizolowezi chanu ndi mlingo maphunziro.

Zinthu zonsezi zimakhudza mwachindunji phindu kapena kuonda, popeza, akawerengedwa bwino, amatha kupanga zotsatira zabwino kwambiri, kaya phindu lalikulu ou kutanthauzira kwa minofu. Kuphatikiza kwa macronutrients, kuchuluka, kugawidwa tsiku lonse komanso nthawi yoyenera ndizomwe zimatanthauzira bwino zotsatira zabwinozi.

M'nkhaniyi, tidziwa njira ya zakudya chifukwa Munthu wazaka pafupifupi 60kg, yemwe amakhala ndi zaka 22-25, 1,75m wamtali. Nthawi yophunzitsira ya munthuyu ndi 17:00 pm izi zimasokonezanso kapangidwe kanu ka zakudya, chifukwa ziyenera kutengera dongosolo lanu la maphunziro.

Essa zakudya amawerengedwa ndi pafupifupi 57Kcal pa kg thupi, okwana 3420Kcal chomwe ndi chidwi kuchuluka kwa ndondomeko ya kupindula kwakukulu woonda. Chiŵerengero cha macronutrient, pafupifupi, chidzakhala chozungulira 40% chakudya35% mapuloteni ndi 25% lipids.

Zakudya kuti mupindule kwambiri

Zakudya kuti mupindule kwambiri

Kubwera?

Chakudya 1 - 6 m'mawa

Mu ichi choyamba minofu tanthauzo zakudya chakudya, timayang'ana mkulu mphamvu kachulukidwe, kuswa nthawi ife kusala kudya tikagona. Pachifukwa ichi, timagwiritsa ntchito oats, omwe ndi gwero lazakudya zovuta, unsaturated lipids ndi nthochi, kuti apereke chakudya chosavuta kuti thupi likhale losavuta. Komanso nthochi ili ndi potaziyamu yambiri, yofunika mu kukangana kwa minofu.

Pankhani ya mapuloteni, timaphatikiza mazira omwe ndi ofunika kwambiri kwachilengedwe komanso gwero la micronutrients yofunika kwambiri monga choline ndi whey protein, kuti tipeze kuchuluka kwa amino acid ofulumira.

Lipids makamaka chifukwa oats, monga tanenera, ndi dzira yolks, amene ali magwero a saturated lipids, zofunika kupanga mahomoni. mankhwala, monga momwe zilili ndi testosterone.

Mankhwalawa amathandizanso kuti mavitamini osungunuka azikhala ndi chakudya.

- Zakudya Zamadzimadzi: 80g
- Mapuloteni: 55g
- Lipids: 32g
- Ma calories onse: Zamgululi

Chakudya 2 - 9 m'mawa

  • 150g wa mawere a nkhuku
  • 100g wa peyala
  • 75g mpunga

Tsopano, tili ndi chakudya chathu chachiwiri, pomwe chakudya chochuluka chimayenera kulowa mthupi ndikukhala ndi thanzi labwino. Pachifukwa ichi, tidasankha mpunga woyera ngati gwero lathu lalikulu la chakudya. Idzapereka chakudya chambiri, koma ilibe michere yambiri, yomwe ndiyabwino kuti isachedwetse kugaya kapena kusokoneza m'mimba.

Monga gwero la mapuloteni, timagwiritsa ntchito bere la nkhuku. Komabe, ngati mungakonde, mutha kugwiritsanso ntchito nsomba zoyera zoyera monga tilapia, cod, zokha komanso zopaka zopanda khungu. Nkhuku imagwiritsidwa ntchito pang'ono, chifukwa sichithandiza, ndi kupezeka kwa mphamvu mthupi, kuti ipereke mapuloteni owonjezera. Izi zimayambitsanso kulepheretsa mapuloteni.

Pomaliza, ngati lipids, timagwiritsa ntchito avocado, kapena avocado. Ndimakonda avocado chifukwa, polankhula mopatsa thanzi, imakhala ndi mafuta ambiri. Ndi gwero la lipids osakwaniritsidwa, monounsaturated yambiri, yomwe imawapangitsa kukhala abwino kwambiri popewa matenda amtima, mavuto a dyslipidemia, pakati pa ena. Kukhala ndi mphamvu yayikulu, timapezanso chakudya chamagulu ambiri popanda kupereka chakudya chochuluka. Monga bonasi, imaperekanso michere yambiri yazakudya ndi micronutrients, makamaka potaziyamu.

- Zakudya Zamadzimadzi: 70g
- Mapuloteni: 39g
- Lipids: 13g
- Ma calories onse: Zamgululi

Chakudya 3 - 12:00 (masana)

  • 75g mpunga
  • 25g nyemba
  • 150g wa ng'ombe
  • 100g zamasamba

Pa chakudya chachitatu ichi, chomwe ambiri amadziwa kuti "nkhomaliro", tili ndi chakudya chodziwika bwino ku Brazil, chomwe chikuwonetsa modekha kuti ndizotheka kudya mitundu ingapo yazakudya zomwe anthu amakonda kuthetseratu pazakudya zawo, monga nyemba.

Choyamba, magwero a chakudya chathu ndi mpunga ndi nyemba, pomwe mpunga ndiwo waukulu. Kusakaniza uku, kuwonjezera pa chakudya, kumaperekanso mapuloteni amtengo wapatali kwambiri. Ngakhale zikafika pamapuloteni ochokera ku masamba, akaphatikizidwa, amathandizana mu ma aminograms awo, omwe amawapangitsa kukhala amtengo wapatali mthupi. Nyemba zimachepetsanso chimbudzi, motero zimathandizira kuyamwa kwa michere.

Mpunga ndi nyemba ndizomwe zimapanganso micronutrients: Zinc, iron, magnesium ndi B-complex mavitamini ndi ena mwa iwo.

Kwa mapuloteni athu, palibe wina koma nyama yofiira! Inde, anthu ambiri akuwoneka kuti amaganiza kuti chakudya ndi nkhuku basi, koma ndikulakwitsa. Simungathe komanso muyenera kugwiritsa ntchito nyama yofiira pazakudya zanu. Kuphatikiza pa kupereka mapuloteni amtengo wapatali kwambiri, amaperekanso cyanocobalamin (vitamini B12) yabwino kwambiri ya bioavailability, heme iron yomwe imagwiritsidwa bwino kwambiri ndi thupi komanso ili ndi mavitamini ena ovuta a B, kuwonjezera pakupereka creatine, yomwe ndi amino acid yomwe silinganyalanyazidwe ndi ochita zochitika zathupi, chifukwa imagwirizana mwachindunji ndi kukonzanso kwa ADP kupita ku ATP yomwe ndi "ndalama zathu zamphamvu".

Pomaliza, timagwiritsa ntchito masamba, zachidziwikire! Ndizofunikira popereka fiber zosasungunuka, makamaka, komanso micronutrients. Mutha kugwiritsa ntchito zonunkhira, osangogwiritsa mafuta kapena msuzi wamafuta.

- Zakudya Zamadzimadzi: 75g
- Mapuloteni: 45g
- Lipids: 10g
- Ma calories onse: Zamgululi

Chakudya 4 - 15:00 pm (3:XNUMX pm)

  • 400g wa mbatata
  • 150g wa ulusi wa tilapia

Izi zitha kuwonedwa ngati zolimbitsa thupi zathu zolimba, kotero palibe chabwino kuposa katundu wowonjezera mphamvu, makamaka kuchokera ku chakudya. Inde, timakonda ma carbohydrate kuti asamavutike m'mimba. Ndipo ndi chifukwa chomwechi kuti sitigwiritsa ntchito nyama yamafuta kapena mafuta owonjezera pazakudya izi. Kuphatikiza pa kusokoneza kutulutsa kwa GI ndikupangitsa kuti magazi aziyenda pamenepo m'malo mwa minofu, kafukufuku akuwonetsa kuti kumwa kwambiri kwa lipid musanachite masewera olimbitsa thupi kumatha kuchepetsa kutulutsa kwa GH.

Monga gwero lazakudya, timagwiritsa ntchito mbatata zotsekemera, chifukwa zimakhala ndi mphamvu zambiri. Idzapereka ma carbohydrate ovuta, ndipo makamaka pakati pa ma micronutrients ake ndi mavitamini a B-complex omwe amatenga nawo gawo muzonse. mitsempha yamatenda mphamvu ndipo ndi zabwino kudyedwa musanaphunzire. Mbatata sidzalolanso hyperinsulimias kapena rebound hypoglycemia ndikusunga imathandizira kagayidwe .

Kuchokera ku mapuloteni, tiyeni tichoke ku tilapia. Bwanji osati nkhuku? Zosavuta! Nthawi yokula chakudya! Popeza ndi yolimba kwambiri, tilapia imatenga nthawi yocheperako kugaya motero ndiyabwino kusankha ngati tifunikira kutulutsira m'mimba mwachangu, monga musanaphunzitsidwe.

- Zakudya Zamadzimadzi: 112g
- Mapuloteni: 35g
- Lipids: 4g
- Ma calories onse: Zamgululi

Chakudya 5 (nthawi yomweyo musanakonzekere) - 16:30 pm

  • 25g wa L-Glutamine
  • 45g wa Chimanga cha Waxy
  • 10g wa ma BCAAs
  • 15g wa hydrolyzed whey mapuloteni
  • 5g ya Mlengi

Mu ntchito yathu yolimbitsa thupi, yomwe imachitika patatsala pang'ono kuyamba maphunziro athu, kugwedezeka mwachangu, komwe kumakhala ma amino acid ofunikira (kuphatikiza nthambi zamitundumitundu), omwe anali atapukusidwa kale mapuloteni amtengo wapatali (motero kufunikira kwa ma hydrolyzed whey) ndi chakudya kuchokera ku chimanga chopaka kuti, ngakhale utagayidwa mosavuta, osakweza kuchuluka kwa insulin mthupi.

Komabe, timadalira creatine ndi zina zowonjezera kuti mupeze minofu, kulimbikitsa kaphatikizidwe ka ATP komanso ndi L-Glutamine yomwe ndi anticatabolic yabwino kwambiri komanso imachepetsa mphamvu ya chitetezo chamthupi (popeza kuchita masewera olimbitsa thupi kumachepetsa chitetezo chamthupi).

Musaiwale kumwa madzi ochuluka ndi kugwedeza uku, chifukwa kutenthedwa ndikofunikanso pakuchita bwino komanso ngakhale thanzi lanu. Pafupifupi 500-600ml yamadzi pakadali pano ndiyokwanira.

Mukamaphunzira, muyenera kumwa madzi okha. Sindikuwona mwayi wogwiritsa ntchito kulimbitsa thupi ndi zina zotero kwa anthu ambiri.

- Zakudya Zamadzimadzi: 45g
- Mapuloteni: 12g
- Lipids: 1g
- Ma calories onse: Zamgululi

Chakudya 6 (posachedwa pambuyo pa kulimbitsa thupi) - 18:00 pm

Apanso, tili ndi kugwedezeka komweko munthawi yolimbitsa thupi. Zomwe zimasintha, kwenikweni, ndi kuchuluka kwa mapuloteni, okwera pang'ono chifukwa chakusowa kwakukulu kwa chizindikiro komanso kuperekera kwa mafuta m'thupi.

Ndikoyenera kudziwa kuti amadziwika mu sayansi kuti chakudya chamadzimadzi chimadya nthawi yomweyo kuphunzitsa kulemera sichimatsimikizira kukhala chofunikira kwa kumanga minofu, koma inde, chomwe chimatsimikizira izi ndi kuchuluka kwa zakudya komanso, ndithudi, zopatsa mphamvu zomwe zimagwiritsidwa ntchito tsiku lonse, mu sabata, chifukwa kuchira kumachitika masiku, osati maola.

Tikudziwanso kuti kudya zakudya zopatsa mphamvu mukangomaliza maphunziro sikungawonjezere kuchuluka kwa mapuloteni. Zikuoneka kuti, pankhaniyi, timapanga chakudya ichi kuti tingopatsa thupi ma calories mwachangu (panthawi yake) komanso kulimbikitsa ma siginecha ena, zomwe zimapangitsa kuti zitheke kukweza njira zomwe zimapanga milingo yabwinoko. matenda oopsa ndipo, pakali pano, hyperplasia.

- Zakudya: 45g
- Mapuloteni: 22g
- Lipids: 2g
- Ma calories onse: 286Kcal

Chakudya 7 - 19:00 pm (7:XNUMX pm)

  • 440g wa mbatata ya Chingerezi
  • 150g wa ng'ombe
  • 6g mafuta a kokonati
  • 200ml wa 100% madzi achilengedwe amphesa

Pa chakudya chotsatira, tiyenera kuwonjezera ma calories ambiri, chifukwa ino ndi nthawi yomwe thupi lidzawagwiritse ntchito bwino! Pachifukwa ichi, timagwiritsa ntchito chakudya mosavutikira kwambiri, kuti tisapangitse kukhuta kale kale ndipo timagwiritsa ntchito magwero a protein omwe amathandizira pakupereka mafuta.

Choyamba, chakudya chochokera ku mbatata, chovuta (komanso chololedwa m'zakudya, chosiyana ndi zomwe anthu ambiri amaganiza), kuwonjezera pakupukusidwa kosavuta, chimasintha mosiyana ndi chakudya chomwe chidagwiritsidwa ntchito kale, ndikupangitsa "mantha" mthupi , kotero kuti iyenera kugwira ntchito moyenera popanga michere imeneyi. Komanso ndi potaziyamu yolemera yomwe imayenera kusinthidwa, chifukwa cha zotayika zomwe mwina zidachitika mukamaphunzira.

Timagwiritsanso ntchito madzi a mphesa kuti tipeze zakudya zambiri antioxidants kwa thupi, monga resveratrol ndi vitamini C, kuphatikizapo kuchuluka kwa chakudya chamafuta kuti apite limodzi ndi omwe amaperekedwa mu mbatata.

Kwa gwero la protein, tili ndi ng'ombe, kachiwiri. Monga tanenera, ili ndi magawo abwino azopanga komanso micronutrients. Kuphatikiza apo, ipereka ma lipids ochulukirapo kuposa omwe amapezeka munyama ya nkhuku zowonda, mwachitsanzo, zomwe zingathandize kuti mphamvu zizikhala zolimba. Ngati mukufuna, mutha kusinthanitsa nyama yofanana ndi nsomba.

Pomaliza, tikudziwa kuti palibe chifukwa chodya ma lipids ochulukirapo pambuyo pochita masewera olimbitsa thupi, koma titha kudya ma MCTs (pano, kuchokera ku mafuta a kokonati) kuti tikweze mphamvu zamagetsi komanso chifukwa ma lipids awa ndi ofanana chakudya ndipo sichichedwetsa kuchotsa GI.

- Zakudya Zamadzimadzi: 105g
- Mapuloteni: 36g
- Lipids: 19g
- Ma calories onse: Zamgululi

Chakudya 6 - 22:00 pm (10:XNUMX pm)

  • 4 mazira athunthu
  • 100g wa kanyumba tchizi
  • 15g mtedza waku Brazil
  • 100g zamasamba

Kwa maloto okoma, palibe chabwino kuposa chilengedwe anabolic kupezeka m'thupi. Pachifukwa ichi, palibe chabwino kuposa mapuloteni apamwamba kwambiri achilengedwe ophatikizidwa ndi lipids, chifukwa tigona ndipo sitifunikira chakudya chambiri.

Kwa mapuloteni, tili ndi mazira athunthu, omwe amaperekanso lipids zofunika kupanga testosterone ndi tchizi cha kanyumba, chomwe ndi gwero la casein, komanso la AVB.

Ponena za lipids, tidayang'ana kwambiri zakudya komwe kulipo kale m'mazira, koma tidawonjezera mtedza pang'ono waku Brazil, chifukwa uli ndi ma antioxidants ndi michere yofunika kwambiri pakuteteza chithokomiro komanso mu kupanga testosterone.

Masamba amabwera mochulukira ngati njira yoti akwaniritse kukhuta, amachepetsa kugaya kwamapuloteni ndikupatsanso micronutrients ndi michere yazakudya mthupi.

- Zakudya Zamadzimadzi: 9g
- Mapuloteni: 44g
- Lipids: 34g
- Ma calories onse: Zamgululi

Kutsiliza

Choncho, m'nkhaniyi, zinali zotheka kudziwa chitsanzo cha zakudya za 60kg munthu amene akufuna kupeza misa woonda.

Koma kumbukirani kuti kusintha malinga ndi zosowa zanu komanso kufunafuna akatswiri abwino kumathandizadi kwambiri pazomwe mumachita. Maphunziro abwino!

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