Sport bushewa jiki: a menu kowace rana da kuma dokoki na abinci mai gina jiki ga mata

tsoka taro dogara ne a kan wani sa na anabolic matakai, wanda a cikin sa makawa kantin sayar da mai. Samun taimako - wannan shi ne kashi na biyu na aikin wani bodybuilder kan jikunansu. Don ƙona kitsen jiki da kuma show girma tsokoki, da motsa jiki kadai bai isa ba. Bukatar wani bushewa jiki. Menu na kowane rana halin sāke gina maimakon amfani da kayayyakin da high makamashi darajar girmamawa a kan furotin.

rage cin abinci Features

• Ainihin kayayyakin ne da wadannan: kwai fari, Boiled kaza, fari kifi ba tare da mai, cuku, abincin teku.
• Complex carbohydrates ake sarrafawa da kuma rage kashi na rage cin abinci: buckwheat, oatmeal, bran.
• Kayan lambu ya kamata zama a ikon saboda su ne kafofin zare: kabeji, ganye, cucumbers.

Irin kek, zaki, carbonated kuma sweetened drinks, dankali, karas - duk gaba daya gusar da bushewa jiki. Daily menu dabam dangane da matakai, wanda ya samar da wani hankali akan rage carbohydrates, kuma baya da gabatarwar a cikin abinci.

M jiki bushewa menu

karin kumallo

- 50 g buckwheat ko oatmeal.

- 100 g na Boiled kaza, ƙirjĩna.

- 50-100 grams na kayan lambu, seasoned da lemun tsami ruwan 'ya'yan itace, tafarnuwa.

abincin rana

Hamsin grams na gida cuku ko yogurt (shagunan abinci da suke da low a kitse ba su dace), 'ya'yan zabi - garehul, biyu kiwi, apple.

abincin rana

- 50 g buckwheat ko oatmeal.

- 100 g Boiled kifi.

rana abun ciye-ciye

- Abinci kamar abincin rana.

abincin dare

- 25 g buckwheat ko oatmeal.

- 1 dukan kwai da kuma 4 kwai fata (kwai yolks ba su yi amfani).

Na biyu abincin dare

- 100-150 g na kayan lambu salatin tare da tumatir, cucumbers, radishes, letas bar tare da lemun tsami ruwan 'ya'yan itace.

The m raguwa a adadin carbohydrates - wani burin ya bi ta bushewa jiki. A kullum menu ne game da wannan amma canza adadin jinkirin carbohydrates kafofin: hatsi, kayan lambu, gida cuku.

Shirya mako-mako wadata

Da farko mako shafi yin amfani da 2 g carbohydrate da 1 kg na jiki nauyi. Number aka lasafta ga wata rana da aka raba tsakanin abinci, yayin da cin abincin dare, kana bukatar ka bar rabin da abinci a lunchtime.

Biyu mako ne habarta rage daga cikin adadin carbohydrate to 1 g, jerin kayayyakin ne kamar na farko mako.

Mako guda uku - a yanka carbs zuwa 1 gram da kilogram na jiki nauyi, bada up kiwo samfurori da kuma kayan lambu. A wani lokaci kana bukatar ka ci ba fiye da 120 g na abinci.

Na huɗu mako ci gaba da mulki na uku, amma da wani yanki daga kowane gari an rage zuwa 100 g Duk wani alamu na rashin lafiya - wata alama ta dakatar da bushewa.

Biyar mako - karɓa mai fita daga m wasanni rage cin abinci, carbohydrates kara zuwa 1 g kg na jiki nauyi saboda cin abincin teku, da kuma salads.

A shida mako matches farko. A rage cin abinci bayyana cuku, 'ya'yan.

Cinye akalla 1200 adadin kuzari a rana, ci 6-7 sau kullum sha 2-3 lita na ruwa, a hankali a hankali canji a cin halaye - wadannan dokoki shafi bushewa jiki ga mata. Menu ne m isa, ya mai cikakken kin amincewa da kitsen da cewa zai iya shafar lafiyar da haihuwa tsarin da yi.

A tsari daukan 4-8 makonni, dangane da kudi na metabolism da kuma adadin tara mai. Daga cikin bushewa aiwatar kamata bar bayyanar malaise, acetone iyawa a cikin bakinsa.

Mata da suke neman yadda za a sa jiki bushewa ga nauyi asara, kamata ka sani cewa wannan ba wani abinci, amma a rage cin abinci da 'yan wasa da isasshen tsoka taro. Babu ajiye na tsokoki da kuma na yau da kullum kaya a kan su carbohydrate-free abinci zai kai ga cuta: jari na ketone jikinsu, wanda zauna a bayan kona kitse. Wannan yanayin fara da gajiya da ciwon kai da kuma zai iya haifar da coma.

Wasu mata isa ya daina 30% daga cikin saba dokokin carbohydrates to jiki da aka gudanar na'urar bushewa. Menu na kowace rana - shi ne tushen bayyanar taimako, amma tsokoki bukatar m ikon lodi. Ideal Tabata tsarin, wanda ya kamata a alternated da aerobic workouts.