Carbohydrate hwindo mushure Workout. Protein-carbohydrate hwindo. Carbohydrate kudya hwindo

Isu - vakadzi ... uye isu tose tiri zvakasiyana: mumwe ari kuenda anopenga ari pamberi nyama muna French, uye mumwe kuzunungusa nemabvi kubva munhuwi yakachena kubikira. Dzimwe nguva isu zvorudzi zvokudya kwomwoyo, iyo pakupedzisira anotitungamirira kwete chete kune vaivapo pfungwa kutambudzwa, asiwo kune bulging kumativi uye woita dumbu. Kuripwa kushanda pakuvheneka mugirazi racho chitarisiko, isu zvakasimba kusarudza neMuvhuro achinje upenyu hwake: pachigaro yakaoma zvokudya, vachimhanya mupaki mangwanani uye manheru, uye kuwana huruva chipeto kuti tsvimbo vanokodzera here, Kurumidzai vanomhanyira pashure basa. Pashure vaviri wamavhiki, vachinyatsoongorora minyato muviri wake, tikaziva kuti tiri kuita chinhu chakaipa. Kakawanda dzungu havabvumiri kupiwa basa pa 100%, ikawanda nzara chete kunowedzera parafini pamoto. Hongu, uye kudzidzisa, chaizvoizvo, atova isina chero simba (mumuviri tsika).

Kufungidzira - mugumisiro nokusaziva?

Vakadzi vazhinji vari kutanga kuita zvemitambo, tenda kuti kudya pashure nhanhatu ari manheru zirokwazvo isingagamuchiriki. Ipapo vakatanga kudzidza mashoko pamusoro chii vachadya pashure muviri, kudya zvinovaka muviri uye zvavo pamusoro kudya kana iwe maekisesaizi. Kuziva hwokukuvara vakarasisa kuti muviri wako, anouya pakarepo, sezvo nguva dzose vanonzwa nenzara kana kuti riitwe (manheru, semuenzaniso) usina chawadya zvinokuvadza chaizvo. Zvose kuti zvinokosha kuti kubudirira tichitarisa simba, saka ndiko zvinovaka muviri, kufungisisa sei aumbwa mapuroteni-carbohydrate hwindo pashure Workout.

kupora nguva

Masayendisiti refu afunga kuti chero muviri kunokonzera muviri kubatanidza zvavo zvemukati pfuma, nokudaro kudzoka parameters zvose zvinokosha kune dzose. Hazvina basa kuti muviri mhando uchida, kana kuti basketball kana Nordic kufamba. Kana yezviitwa zverudzi urwu harusi muviri wako ribude zvavaisiita, mushure basa kunouya yavaipora nguva, umo akazarura puroteni-carbohydrate hwindo.

mushonga Modern runoparadzanisa nguva ichi muzvikamu zvina:

1. Fast kupora.

2. Slow kupora.

3. supercompensation.

4. kunonoka kupora.

Kudzivirira kuneta, uye kutanga chirongwa mafuta kurasikirwa, zvinokosha kuita pakuberekwa kutsva kuti munyama nokukurumidza sezvinobvira. Kuti vabudirire Pamusana kwakadaro kunobvira kuburikidza zvakananga zvainoita apa kutotanga nokupora kuburikidza nokuchinja zvokudya. Izvi hazvirevi chete kubatsira kudzivirira kuneta uye zvinobatsira nokupisa zvakawanda macalorie, asiwo rokudzorera nomupfungwa, anokwanisa kuti afuridzire itsva zvakapembererwa.

yakazaruka horizons

Peak vanoshingaira pezvakaitwa mumuviri uri mumatanho maviri kunaya rokutanga, apo muviri "zvombo" amino acids akaedza zvakasimba "kugadzira" tsandanyama. Anodzoreredza simba zvinhu imhaka Kuparara makabhohaidhiretsi, zvose vatsva uye refu nguva nechekare dzakamirira panhivi. Saizvozvowo, munguva pfupi iri, kana pachena mapuroteni-carbohydrate hwindo, zvinokurudzirwa kuti kudya muchimiro mapuroteni uye makabhohaidhiretsi kuti vasina tigume muitiro kurasikirwa uremu. Izvi imhaka yokuti post-muviri carbohydrate uptake iri nokukurumidza muna 4 nguva tichienzanisa chakaipa mamiriro.

achiri kuzarura rinhiko mapuroteni-carbohydrate hwindo?

Vose kanenge kamwe muupenyu hwavo vakaedza uremu kuburikidza muviri, ziva kuti kuti kukanda kure yokufutisa, pashure kirasi kudya haavimbi kwemaawa maviri. Asi zvakanaka chinhu zvose zvakafanana tsvakurudzo ruvimbo masayendisiti akawana kuti basa rinoda kuburikidza mapuroteni-carbohydrate hwindo pashure Workout anogona kuramba akazaruka kubva 40 kusvika 120 maminitsi. Saka, kuti "kuvhara" nepahwindo kuramba muviri zvokudya panguva iyi nguva hapana chikonzero.

Chii kudya shure Workout?

Vazhinji pachavo vanodzidzisa uye nezvezvokudya vanokurudzira kupa kupfuura puroteni zvigadzirwa nokuti kupfuura zvose munguva nokupora muviri unoda amino acids, anokwanisa kukonzera kukuvara panguva Workout tsandanyama kune dzose. rutsigiro ichi rinoshanda zvakafanana kuna vose simba nerubatsiro pashure simba kudzidzisa, uye kuti nesimba rezvokudya pashure cardio, sezvo mwoyo - zvakafanana ruoko sezvo biceps kana triceps, iyo inoda mapuroteni recharge haana muduku pane mumwe. Maererano kuvhara zviri carbohydrate hwindo, apo nyanzvi dzakawanda havabvumirani. Vamwe vanhu vanofunga kuti vapedze nzara carbohydrate havagoni pasi chero ezvinhu kuti apise kare Vakaunganidza. Mumwe, nekusiyana, anopa zano kushandisa nguva ino kunakidzwa kwako kufarira zvihwitsi, achitsanangura nayo chokuti munguva iyi yose yakasvika macalorie richaperera pamusoro pokudzorerwa simba nerubatsiro glycogen, uye saka asingadi kukanganisa muviri kukura.

On puroteni parutivi mari

Mapuroteni - chinonyanya kukosha zvokudya, pasina izvo muviri haigoni yoku- jira. Pashure muviri unofanira kudya nyama fibers (huku, somuenzaniso), sezvo kupatsanurwa nyama zvigadzirwa kwenguva yakati, uye muviri vasingagoni pakarepo kuita nokuti anodiwa amino acids zvitengeswa. Nzira yakanakisisa kupa pachavo pamwe zvinovaka muviri - chinodururwa mapuroteni kuzununguka kana kudya mukaka chigadzirwa (semuenzaniso, 200 g chizi).

Pazuva carbohydrate divi mari

How anoedza pfungwa zvinganzwika muviri unopfuta makabhohaidhiretsi akawanda mikana iri shoma nguva, unofanira kukanganwa kuti zvinhu zvose ane zvayakanakira ayo nezvayakaipira. Kufukidzwa carbohydrate hwindo uremu kunogona kukonzera kuti vanetsane, kutanga mamiriro wakakwana kuti muviri kuderedza muviri, uye, naizvozvo, kuti kuunganidza chikamu itsva subcutaneous mafuta. Kunyanya kana nguva nenzara pashure muviri kudzokororwa kakawanda, muviri unotanga vachishingairira vazvigadzirire anombomira zvakadaro, kuponesa makabhohaidhiretsi uye kuwedzera reserves. Hazvina basa izvo chinangwa kurovedzwa kwenyu (kana uchida kurasikirwa uremu kana vawane kwetsandanyama), zvose unofanira kutora, saka zviri pedyo carbohydrate hwindo pashure Workout. Kubvumira pachake kutora shoma makabhohaidhiretsi, hatineti muviri nenzara, sipidhi muviri wako uye akabvisa mafuta reserves inotevera nguva.

ugopfiga hwindo

Nokuvhara puroteni-carbohydrate hwindo pashure muviri, zvakakodzera kufungawo simba kukosha akagamuchira kudya, izvo haafaniri kupfuudza 50% of macalorie kuitwa panguva kurovedza muviri. Saka, kana panguva nokudzidziswa iwe akapisa 500 macalorie, ipapo 250 callas - chete nhamba inoratidza wako mafuta zvokudya pashure ndichibvunza muviri.

Mharidzo menu chii kunwa pashure muviri:

1. Mix 200 ml mukaka, mabhanana uye 2 mapuroteni.

2. Beat vachinwa yoghurt 200 g 1 h. L. uchi kana michero.

3. Kuisa blender 3 tbsp. l. yakabikwa Buckwheat negirazi mukaka.

4. Mix 200 Rine mamiririta itsva twakadai muto uye 100 ml mukaka.

Regai vachidyisa uye kuramba zvinovaka muviri, kufungisisa puroteni-carbohydrate hwindo mushure Workout - huru mitemo kwerunyararo anoyevedza siyana. Kuita mitambo, unofanira kukanganwa zvachose akasiyana hypocaloric zvokudya, zvichiita muviri mumwe zvinokuvadza. Yeuka: kana vakatanga kushandisa, zvakakomba akavarambidza kuti macalorie hachisisiri kwamuri.