Mu myaka mike ishize, buri mutoza wa Netpt watabaye: Umuntu mukuru agomba kurya karori 2-2.5 kumunsi. Igihe kiragiye, inzobere zo gutakaza ibiro zirabafite ubushobozi, kandi hamwe nabo inyigisho yibanze yo gutakaza ibiro. Noneho biragaragara ko umukiranutsi wimirire yumunsi, mbere ya byose, biterwa nuburemere bwinkomoko, gukura nurwego rwibikorwa byabantu. Muri ibi bikoresho tuvuga uburyo bwo kubara gusa umubare ukenewe wa poroteyine, amavuta na karubone, ntibyibagiwe ibya Microntients - Vitamine n'amabuye y'agaciro.
Karori - iyi ni imbaraga
Mubisanzwe, iyo hamwe namasomo asanzwe ushaka kurya byinshi - umubiri ukeneye imbaraga. Ingufu zo kuzamura barbell muri salle, zigenda ku biro ndetse na disgestion, akuramo mu biryo yari afunzwe ku manywa. Umunsi wo gukomeza ibikorwa byingenzi, aribyo gukwirakwiza amaraso, ubwonko, guhumeka, nundi, imirambo irashobora guhinduka hafi yuburemere, gukura, imyaka, hamwe nabantu. Uko wariye, imbaraga nyinshi ziri mububiko. Kugirango ukomeze uburemere, ugomba kurya nkuko tumara, kugirango tugabanye ibiro - kuri kalori 200-300 tutakoreshejwe, kugirango hayongereye - muri karori 200-300. Itegeko rya mbere ntabwo ritari karori zitari 1200, hafi ibindi - ibindi.
Uburyo bwo kubara Calories
Buri garake y'ibicuruzwa ikubiyemo umubare runaka wa poroteyine, ibinure, karubone, vitamine n'amazi. Dukurikije sisitemu mpuzamahanga, garama 1 ya poroteyine igereranijwe kuri karori 4, garama 1 ya karubone - no muri karori 4, ariko garama ya fati "ipima" yamaze 9 karori. Turagugira inama yo kubara ibipimo bya buri munsi kuri iyi myanya ya Caloric Kubara. Uzuza ibishushanyo ukurikije iyi foto:
Koresha kubara gusa
Instagram.com/DmitRySterylin.
Nyuma yo kubara caloric, wabaze ivunjisha ryagereranijwe, ugomba kuyigabanyamo umubare wibiryo byo kurya - hagomba kubaho 5-6 kumunsi. Ntabwo ari ngombwa gutega amatwi abantu inama ya karori nyinshi kugirango ugabanye ifunguro rya mugitondo na sasita - ubushakashatsi bwerekana ko gufata ibiryo byose kugirango bikomeze imitsi, binyuranye nigitekerezo cya mbere cyo guhagarika inzira yagenwe nyuma yo kubyuka na Koresha Anabolic. Niba witoza kandi ushaka kugabanya ijanisha ryibinure byo munwa, ugomba kugabanya umubare wa poroteyine, ibinure na karubone mu kigereranyo cy'ijanisha cya 50/30/20. Kubashaka guhinga imitsi, ijanisha rizaba nkiri iyi - 35/30/35. Kugumana ibiro 40/30/30. Menya ko ijanisha ryamavuta ridahinduka - ntabwo ari byiza kugabanya munsi ya 30 kutarushaho kuba bibi ubuzima bwimyororokere, sisitemu ya musculoskeletation hamwe nubwiza bwuruhu, umusatsi.
Kugura Isesengura
Rimwe mu mwaka, birakenewe gutanga amaraso kugirango isesengura rusange, imisemburo nubushakashatsi bwihariye - urashobora kubona urutonde rwabo kumafoto. Igenzura risanzwe rizafasha kumenya indwara mugihe no gukumira ibyorezo byayo. Ibisubizo mumategeko yubuvuzi bivuze ko ugaburira no guhugura muburyo bwiza.
Erekana urutonde rwa muganga wawe hanyuma ubone inama
Instagram.com/yanaklauser.