Zakudya za hypertrophy ndi kutayika kwamafuta (ndi menyu yamasiku atatu)
Zamkati
- Zakudya ziyenera kukhala bwanji
- Kodi zolimbitsa thupi ziyenera kukhala bwanji
- Kudya madzi okwanira
- Menyu yazakudya kuti mukhale ndi misa komanso kutaya mafuta
- Onani momwe mungagwiritsire ntchito zowonjezera zamagetsi zowonjezera mafuta.
Kutaya mafuta ndikupeza minofu nthawi yomweyo, ndikofunikira kuchita masewera olimbitsa thupi tsiku lililonse ndikukhala ndi chakudya chamagulu, ndikuwonjezera kuchuluka kwa mapuloteni ndi mafuta abwino.
Kuchita masewera olimbitsa thupi kuyenera kuyang'aniridwa makamaka pakuchita zolimbitsa thupi, monga kulimbitsa thupi ndi crossfit, zomwe zimapangitsa kuti minofu ipindule. Kumbali inayi, kuwonjezera pafupifupi mphindi 30 zolimbitsa thupi, monga kuyenda mopepuka komanso kupalasa njinga, kumathandizira kulimbikitsa kutayika kwamafuta popanda kukhudza minofu.
Zakudya ziyenera kukhala bwanji
Kuti mukhale ndi minofu yambiri, chakudyacho chiyenera kukhala ndi zakudya zokhala ndi mapuloteni nthawi iliyonse, kuphatikizapo zokhwasula-khwasula. Zakudyazi zimaphatikizapo nyama, nsomba, nkhuku, mazira ndi tchizi, zomwe zimatha kuwonjezeredwa m'masangweji, tapioca ndi ma omelette kuti ziwonjezere phindu la chakudya.
Mfundo ina yofunika ndikuphatikiza mafuta abwino pachakudya, omwe amapezeka muzakudya monga mtedza, mtedza, tuna, sardini, salimoni, chia, flaxseed, avocado ndi coconut. Zakudya izi zimathandiza kuchepetsa kutupa m'thupi ndikupatsanso michere yofunikira ku hypertrophy.
Kuphatikiza apo, munthu ayenera kukonda kudya zakudya zonse, monga mkate, mpunga, macaroni ndi makeke athunthu, kupanga zakudya zophatikiza chakudya ndi mapuloteni kapena mafuta, monga mkate ndi tchizi kapena tapioca wokhala ndi mazira.
Kodi zolimbitsa thupi ziyenera kukhala bwanji
Kuti mukhale ndi minofu yambiri, choyenera ndikupanga zolimbitsa thupi, monga kulimbitsa thupi ndi crossfit, chifukwa ntchitozi zimakakamiza minofu kuti ikule kunenepa kwambiri, chomwe chimalimbikitsa kwambiri kukula. Ndikofunika kukumbukira kuti maphunzirowa akuyenera kulimbikitsa minofu kukula kwambiri, ndikuwonjezereka kwa katundu ndikutsatira wophunzitsira waluso.
Kuphatikiza pa kulimbitsa mphamvu, ndizosangalatsa kuwonjezera maphunziro ochepa othamanga, monga kuyenda, kuvina, kupalasa njinga kapena masewera okwera pama skateboard, omwe amalimbikitsa kuwotcha kwamafuta kwinaku mukusunga minofu yomwe imaphunzitsidwa mwamphamvu.
Kuchepetsa mafuta ndi kukulitsa minofu ndikofunikira kuti mukhale ndi thupi lamphamvu komanso lathanzi, chifukwa cha izi, ndikofunikira kuchita masewera olimbitsa thupi bwino ndikukhala ndi zakudya zosinthika.
Kudya madzi okwanira
Kumwa madzi osachepera 2.5 malita ndikofunikira kuti uwonjezere kukondoweza kwa kuchuluka kwa minofu ndikuthana ndi kusungika kwamadzimadzi, ndikuthandizira kuwononga thupi.
Kukula kwa munthuyo, kumwa madzi ndikumwa, komanso njira yabwino yozindikira ngati madzi akwanira ndikuwona mtundu wa mkodzo, womwe uyenera kukhala wowoneka bwino, wowonekera bwino, komanso wopanda fungo.
Menyu yazakudya kuti mukhale ndi misa komanso kutaya mafuta
Tebulo lotsatirali likuwonetsa chitsanzo cha menyu ya masiku atatu kuti mukhale ndi hypertrophy mukamauma mafuta.
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 1 chikho cha mkaka + 2 dzira omelet ndi tchizi + 1 zipatso | 1 yogati yosalala + magawo awiri a mkate wamphumphu ndi dzira ndi tchizi | 1 chikho cha khofi ndi mkaka + 1 tapioca ndi nkhuku |
| Zakudya zoziziritsa kukhosi m'mawa | Gawo limodzi la mkate wokhala ndi chiponde + madzi a zipatso | Zipatso 1 + 10 cashew mtedza | Zipatso 1 + mazira awiri owiritsa |
| Chakudya chamadzulo | 150 g wa nyama + 4 col ya mpunga wabulauni + 2 col nyemba + saladi wobiriwira | pasitala wa tuna wokhala ndi pasitala yonse ndi msuzi wa phwetekere + saladi wobiriwira + 1 zipatso | 150 g nkhuku + mbatata puree + masamba osungunulira + 1 chipatso |
| Chakudya chamasana | 1 yogurt + sangweji ya nkhuku yopepuka | Khofi wopanda shuga + 1 tapioca yodzaza nkhuku ndi tchizi | Avocado smoothie, womenyedwa ndi + 2 col wa oat supu |
Kuphatikiza pa kusamala chakudya, mapuloteni ndi mafuta, ndikofunikanso kuwonjezera kudya zipatso ndi ndiwo zamasamba, chifukwa masamba amapatsa mavitamini ndi michere yofunikira kuti thupi lizigwira bwino ntchito ndikulimbikitsa matenda oopsa.
Onani momwe mungagwiritsire ntchito zowonjezera zamagetsi zowonjezera mafuta.
Gawa
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