Principles of Sports Nutrition kwi isethi Body Mass

imithetho esisiseko "yokudla" kwi isethi ubunzima umzimba zifanelekile ukuba wonke kwaye akukho kuthatha ixesha ukuzibandakanya ephuma ngesondlo kwezemidlalo.

Imigaqo ngesondlo ezemidlalo:

1. Ukwandisa osidingayo kunye ukutya kufuneka ngcembe, loo nto ikhokelele uqhushululu yokwetyisa.

2. Kuyimfuneko ukuba badle ukudla ophezulu osidingayo ukuze ngemini inani bayo ngaphezu kokuba isidlo ephantsi-amafutha (malunga 60-80% of imfuneko ngemihla).

3. Inani ngokutya ukuba ibenkulu kangangoko kunokwenzeka, ngamanye amazwi 6 kathathu ngemini. Ayikhuthazwa ukunciphisa ukudla ngenxa oku kukhokelela ekwandeni izihlunu adipose, kodwa hayi kwi imisipha, leyo yeyona njongo iphambili ngamandla. Uninzi calories kufuneka ityiwe ku 15,00 sangokuhlwa kuhle ukuba nidle protein kunye nokutya ngokulula ukutya.

4. Nciphisa ukuselwa iziqhamo kunye neelekese, okuneekhabohayidrithe ngok amanye amafutha (sausage, ibhotolo, lard). carbohydrate Fast zifuneka kakhulu emva umthambo. Ngeli xesha, kude kucetyiswa ukuba badle.

5. Kuyimfuneko ukuba basele amanzi. yangosuku xa ubunzima iseti - iilitha ezi-3. Nanini na kukho umnqweno kusela, kufuneka wenze oku siphephe emzimbeni, nto leyo echaphazela kakubi umzimba uphela.

6. Uqeqesho kufuneka ngokucacileyo echazwe ngendlela yokuba nesiqingatha seyure phambi kokuba uqeqesho emva kweyure malunga nesiqingatha i emva kwakunokwenzeka ukuba adle.

7. Le yipesenteji wepaseji calories kalukhuni, ngolu hlobo lulandelayo: 60% - iikhabhohayidrethi,-30% - iiproteni-10% - amafutha.

8. Umgaqo engundoqo ngesondlo ezemidlalo: calories atshiswe ngexesha umthambo akufuneki lidlule inani calories andizidlanga. ie lo mgaqo kanye iingcebiso malunga elahlekelwa ubunzima.

Xa uqala ukuya ubunzima bomzimba kukhula, kufuneka iliso ngokucacileyo yonke esikiti. Cinga kakuhle zonke iintsuku 2-3. Ukuba into akayi ukwandisa, kufuneka utye kakhulu bade bakhule 700 grams ngeveki. Le yeyona ndlela ilungileyo.

Yintoni kufuneka ibe sisiseko ngesondlo? Okokuqala, ukuba inyama ibhityile, intlanzi, amaqanda, iimveliso zobisi, amandongomane (hi mpimo lowutsongo), amakhowa, iziqhamo, imifuno. Musa ukuba kuhambe ukuba ithuba iivithamini ezizodwa ukugcina amajoni omzimba kunye nempilo umzimba. Ungazama ukuphuma kumaziko ezemidlalo, ngokukodwa ukuze zilungele zonke iimpawu kunye nemigangatho zesondlo ukuze kufunwe mass kwezihlunu. Ke kaloku kwimarike kukho uluhlu olubanzi ngokufanelekileyo izibonelelo, zombini imveliso basekhaya angaphandle. Ukudityaniswa kunye ngokuthatha iproteni idlala indima entle ubunzima elimisiweyo. Protein kufuneka kuthathwe qho kwiiyure 3-4. Njengoko inkqubo ukuncipha, neqela bubunzima kwenzeka stop. Musa Ungakhathazeki, le yinkqubo yesiqhelo emva kweeveki eziliqela iseti. amandla Main ukuqhubeka.

Kanye ngeveki Kucetyiswa ukuba ukuhlalutya emanzini, amafutha kunye izihlunu imali eseleyo. Akuthandeki ukuba iya kwenza ekhaya, kodwa kumaziko ezizodwa ukubonelela ngeenkonzo ezinjalo. Izikali eneempawu ngoku kuthengiswa ezivenkileni, kodwa ukuchaneka iingxelo zabo alunakuqinisekiswa, ingakumbi ukuba analogue zitshiphu labavelisi amazwe.

Ukuba ulandele iingcebiso kunye nasengqondweni ukulungiselela inkqubo yokugaya abasebenzi ngobuninzi ayisayi kuthatha ixesha elide.