Makore akati wandei apfuura, murairidzi wega wega akasara: mukuru anofanira kudya 2-,000 zviuru pamazuva pazuva. Nguva iri kuenda, kushungurudzika kwehuremu kuve nehunyanzvi, uye pamwe navo pfungwa yekutanga yekurasikirwa uremu. Izvozvi zviri pachena kuti iyo calimer yezuva rekudya, kutanga pane zvese, zvinoenderana nehuremu hwekusvitsa, kukura uye huwandu hwechiitiko chevanhu. Mune izvi zvatinoudza kuti ungoverenga sei nhamba inodiwa yemapuroteni, mafuta uye makabhodhara, kusakanganwa nezve micronutrients - mavitamini uye zvicherwa.
Makorori - izvi simba
Nomuzvarirwo, kana paine makirasi enguva dzose aunoda kudya zvakanyanya - muviri unoda simba. Simba rekusimudza barbell muchivako, vachifamba kuenda kuhofisi uye kunyange kugaya, anotora kubva kuchikafu chakadyiwa masikati. Zuva rekuchengeta rakakosha basa, rinotenderera reropa, uropi, kufema, uye mumwe muviri, paramende yacho inogona kuchinja zvishoma zvichienderana nehuremu, kukura, zera, uye pasi revanhu. Pandakawedzera kudya, iyo yakawanda simba iri muhomwe. Kuti urambe uremu, iwe unofanirwa kudya zvakanyanya sezvatinoshandisa, kuti tirarame - yehuremu hwemakaremu-200-300 macalories isingashandiswi, nekukura - ye200-300 macalories zvimwe. Mutemo wekutanga hausati uri pasi pe1200 makorori, nezvezororo - mberi.
Maitiro ekuverenga macalorie
Gram yega yega yechigadzirwa ine imwe nhamba yemapuroteni, mafuta, makabhodhironi, mavitamin uye mvura. Maererano neInternational System, Gram yeProtein inofungidzirwa pa4 Calories, 1 gramu yemakarati - zvakare mumakorari mana, asi grafu remafuta "rinorema" atova macalorie gumi nematanhatu. Isu tinokupa zano kuti uverenge zviyero zvezuva nezuva pane ino online caloric yezvinyorwa Calculator. Zadza girafu maererano neiyi foto:
Shandisa iyo Calculator aingo
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Mushure mekunge Calorior Calculator, iwe wakaverenga yako gadziriso yekutanga kuchinjana, iwe unofanirwa kugovera iyo kune huwandu hwechikafu chekudya - panofanirwa kunge paine 5-6 pazuva. Hazvina kudikanwa kuti uteerere vanhu vanopa zano mamwe macalories kuti agovanise kudya kwemangwanani uye kudya kwemasikati kune iyo nzira yekudya, inopesana nemafungiro ekuripo nezvekuti iregedze catabolic maitiro mushure mekumuka uye ridza anabolic. Kana iwe ukadzidzisa uye uchida kuderedza iyo perenti yemafuta subcutaneous mafuta, iwe unofanirwa kupatsanura huwandu hwemapuroteni, mafuta uye makabhodhana nemakarati mune muzana retio ye50/30/20. Kune avo vanoda kukura muswe, iyo muzana ichave yakaita seiyi - 35/30/35. Kuchengetedza uremu 40/30/30. Cherekedza kuti chikamu chemafuta hazvichinje - hazvishanduke kuti udzikise pazasi makumi matatu kuti uwedzere hutano hwesangano rekubereka, iyo mimhanzi system uye bvudzi nebvudzi nezvipikiri.
Kutenga Kuongorora
Kamwe chete pagore, zvinodikanwa kupa ropa kuti uongorore general, mahormone uye ongororo yakakosha - iwe unogona kuona rondedzero yavo mumufananidzo. Kudzora nguva dzose kuchabatsira kuona chirwere munguva uye kudzivirira kuwedzera. Mhedzisiro mukati memitemo yezvekurapa zvinoreva kuti iwe unodyisa uye kudzidzisa mumamiriro akasununguka.
Ratidza runyararo rwechiremba wako uye uwane zano
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