Kev ua si nawv kom qhuav lub cev: nyob hauv cov zaub mov txhua txhua hnub thiab kev cai ntawm kev noj haus rau cov poj niam

nqaij loj raws li ib tug txheej ntawm anabolic dab, uas tau nyob rau hauv lub inevitable khw rog. Tau nyem - qhov no yog tus thib ob yog ib feem ntawm lub chaw ua hauj lwm ntawm tej bodybuilder tshaj lawv tus kheej lub cev. Mus hlawv lub cev muaj roj thiab qhia tau tias loj hlob nqaij, ce ib leeg yog tsis txaus. Xav tau ib tug kom qhuav lub cev. Ntawv qhia zaub mov rau txhua hnub radically rebuilt es tsis txhob ntawm tau ntawm cov khoom uas muaj zog tus nqi tseem ceeb nyob rau protein.

noj cov zaub mov nta

• Cov yooj yim cov khoom yog cov nram qab no: lub qe dawb, boiled nqaij qaib, dawb ntses tsis muaj roj, cheese, nqaij ntses nyoo.
• Complex carbohydrates yog tswj thiab thiaj li yog ib feem ntawm cov khoom noj: buckwheat, oatmeal, bran.
• Zaub yuav tsum nyob twj ywm nyob rau hauv lub hwj chim vim lawv yog qhov chaw ntawm fiber: zaub qhwv, zaub ntsuab, dib.

Pastry, qab zib, si thiab dej dej qab zib, qos yaj ywm, carrots - tag nrho cov kev eliminates lub qhuav lub cev. Txhua hnub ntawv qhia zaub mov txawv nyob ntawm seb cov theem, uas yuav muab rau ib tug gradual yuav txo tau ntawm carbohydrates thiab rov qab lawv cov kev taw qhia nyob rau hauv cov khoom noj.

Approximate lub cev kom qhuav ntawv qhia zaub mov

noj tshais

- 50 g buckwheat los yog oatmeal;

- 100 g ntawm boiled nqaij qaib mis;

- 50-100 grams ntawm zaub, seasoned nrog txiv qaub kua txiv, cov qij.

noj su

TSIBCAUG grams ntawm tsev cheese los yog yogurt (khw khoom noj uas muaj tsawg tsawg nyob rau hauv roj yog tsis haum), txiv hmab txiv ntoo xaiv - txiv kab ntxwv qaub, ob kiwi, Kua.

noj su

- 50 g buckwheat los yog oatmeal;

- 100 g ntawm boiled ntses.

yav tav su noj khoom txom ncauj

- Khoom noj khoom haus raws li noj su.

noj hmo

- 25 g buckwheat los yog oatmeal;

- 1 tag nrho lub qe thiab 4 qe dawb (nkaub qe yog tsis siv).

Qhov thib ob noj hmo

- 100-150 g ntawm zaub cov zaub xam lav nrog txiv lws suav, dib, radishes, zaub xas lav yoojyim nrog txiv qaub kua txiv.

Qeeb yuav txo tau nyob rau hauv tus nqi ntawm cov carbohydrates - ib lub hom phiaj caum los ntawm lub qhuav lub cev. Ib tug txhua txhua hnub ntawv qhia zaub mov yog hais txog ib yam tab sis hloov tus nqi ntawm cov qeeb carbohydrates qhov chaw: cereals, zaub, tsev cheese.

Npaj txhua lub limtiam mov

Thawj lub lim tiam yuav siv cov 2 g ntawm carbohydrate ib 1 kg ntawm lub cev hnyav. Number yog xam rau ib hnub thiab yog muab faib nruab nrab noj mov, thaum noj hmo koj yuav tsum tau tawm ib nrab ntawm cov khoom noj khoom haus noj lunchtime.

Lim tiam thib ob yog cov teem sij hawm yuav txo tau ntawm tus nqi ntawm cov carbohydrate mus rau 1 g, daim ntawv teev cov khoom no yog tib yam li cov thawj lub limtiam.

Peb lub lim tiam - txiav carbs mus rau 1 gram ib kilogram ntawm lub cev hnyav, muab khoom noj siv mis thiab zaub. Nyob rau ntawm ib lub sij hawm koj yuav tau noj tsis muaj ntau tshaj li 120 g ntawm khoom noj khoom haus.

Qhov thib plaub lub lim tiam txuas ntxiv mus kav ntawm feem peb, tab sis ib feem ntawm txhua tus noj mov yog txo mus rau 100 g Tej yam tshwm sim ntawm mob noj qab haus huv - ib lub teeb liab mus nres lub qhuav.

Fifth lub lim tiam - ib tug gradual tawm los ntawm kev kaw ntom nti ua si noj cov zaub mov, carbohydrates nce mus rau 1 g ib kg ntawm lub cev hnyav vim nqaij ntses nyoo, thiab xam lav.

Qhov thib rau lub lim tiam ntais ntawv ua ntej. Cov khoom noj zoo nkaus li cheese, txiv hmab txiv ntoo.

Txhob haus tsawg kawg yog 1200 calories ib hnub twg, noj 6-7 lub sij hawm txhua txhua hnub haus 2-3 litres ntawm cov dej, ib tug gradual hloov nyob rau hauv noj tsis tau - cov cai no yuav qhuav lub cev rau cov poj niam. Ntawv qhia zaub mov tawv txaus, yog ib tug ua tiav tsis muaj roj uas yuav cuam tshuam rau kev kho mob ntawm cov me nyuam lub cev thiab kev ua tau zoo.

Cov txheej txheem yuav siv sij hawm 4-8 lub lis piam, nyob ntawm seb tus nqi ntawm cov metabolism hauv thiab tus nqi ntawm cov sau rog. Los ntawm cov qhuav txheej txheem yuav tsum tau tawm cov tsos ntawm cov malaise, acetone saj nyob rau hauv lub qhov ncauj.

Cov poj niam uas tab tom nrhiav rau yuav ua li cas yuav ua rau lub cev qhuav rau poob phaus, yuav tsum paub hais tias qhov no yog tsis yog ib tug noj cov zaub mov, tab sis noj cov zaub mov rau ncaws pob nrog txaus mob pawg. Tsis cia ntawm cov leeg thiab ib txwm load rau lawv carbohydrate-free zaub mov yuav ua rau tus kab mob: tsub zuj zuj ntawm ketone lub cev, uas nyob twj ywm tom qab lub burning roj. Qhov no mob pib nrog qaug zog thiab mob taub hau thiab yuav ua nyob rau hauv coma.

Ib txhia poj niam txaus muab 30% ntawm lub niaj zaus cov kev cai ntawm carbohydrates rau lub cev nyob rau tshuab. Ntawv qhia zaub mov rau txhua hnub - yog lub hauv paus ntawm cov tsos ntawm nyem, tab sis cov nqaij yuav intensive hwj chim loads. Lw Tabata system, uas yuav tsum tau alternated nrog aerobic workouts.