Tsallake zuwa abun ciki

Lissafin kasuwa ga waɗanda suke so su sami ƙwayar tsoka tare da abinci.

Jerin Kasuwa don Hypertrophy da Samun Nama
Lokacin Karatu: 3 mintuna

Nasara ƙwayar tsoka Yana iya zama kamar mai sauƙi, amma yana buƙatar tsari. Ko da horon ku yana da kyau, idan abincinku bai yi kyau ba, sakamakon bazai gamsar ba, musamman ga mata masu sauraro. Adana firij da kayan abinci tare da kayan abinci masu aiki yana taimaka muku ba odar abinci ta app ɗin ba kuma ku ci gaba da sarrafa abubuwan dandano. Horarwa yana buƙatar zama mai inganci don zazzage zaren tsoka, kuma bayan horar da jikin ku yana buƙatar abubuwan gina jiki masu dacewa don lokacin dawowa. Don haka muna iya cewa hauhawar jini Yana da kyau daidaitawa tsakanin ƙarfin horo da abincin ku.

Muhimmancin sunadaran don hypertrophy: 

Sunadaran su ne tubalan ginin jikinmu, waɗanda amino acid guda 20 ne suka samar, waɗanda ke keɓantacce ayyuka kuma suna haɗa juna. Suna da alhakin kulawa da gyaran ƙwayoyin tsoka, haifar da hypertrophy. BCAA amino acid (Isoleucine, Valine da Leucine) suna da tsarin kwayoyin halitta tare da reshe kuma suna da yawa a cikin sunadaran tsoka. Suna da alhakin haɓaka haɓakar tsoka da samar da makamashi yayin horo.  

Jerin kasuwa tare da sunadaran don hypertrophy:

Fi son nama maras nauyi, wanda baya zuwa da mai mai yawa, musamman kafin horo. Ba a narkar da mai da sauri kuma yana iya lalata aiki.

  • Naman sa
  • Qwai
  • Kaza
  • Fishe 
  • Legends
  • Hatsi 
  • Dark koren kayan lambu kamar broccoli, Kale man shanu 
  • Furotin Whey
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Muhimmancin carbohydrates ga hypertrophy:

Carbohydrates suna da matukar mahimmanci ga hauhawar jini kuma bai kamata a cire su daga abinci ba. Muna adana carbohydrate a cikin tsokoki a cikin nau'in glycogen tsoka, kuma muna amfani da shi da rana don gudanar da ayyukanmu, musamman a lokacin motsa jiki. Yin amfani da carbohydrates shine abin da zai sa horon ku yayi aiki da ku yi karuwa . 

Dole ne a daidaita amfani da shi kafin da bayan don bayarwa da mayar da makamashi ga tsokoki. Idan ba tare da carbohydrate ba, za ku zama mai laushi. Adadin yakamata ya kasance tsakanin 4 zuwa 8g na macronutrient ga kowane kilogiram na nauyin jiki. 

Carbohydrates an raba tsakanin sauki da hadaddun. Mafi sauƙi, da sauri zai samar da makamashi, manufa don nan da nan kafin (a karkashin minti 30) da kuma bayan horo don sake cika shagunan glycogen. Complex carbohydrates suna sakin kuzari a hankali kuma yakamata a sha har zuwa awa 1 kafin horo don kada ya lalata aiki. Complex carbohydrates ne mai kyau tushe ga marigayi dare cin abinci.

Jerin kasuwa tare da carbohydrates don hypertrophy:

Sauƙaƙan Carbohydrates - (malauci a cikin fiber) Narkewa kuma a sha da sauri, yana haɓaka haɓakar glucose na jini. A wuce gona da iri ana canza su zuwa mai.

  • burodin Faransa
  • Tapioca
  • Chocolate
  • Candy na madara
  • noodle
  • Rice
  • Rogo

Complex Carbohydrates (suna da fiber, bitamin da ma'adanai) - Ci gaba da tushen kuzari ga sel yayin da suke narkewa a hankali. inganta mafi girma gamsuwa .

  • Gurasar hatsi
  • Brown shinkafa
  • noodles na gari
  • Dankali mai dadi
  • Yam
  • Gwoza

Muhimmancin kitse ga hypertrophy:

Duk da cewa ba a ba da fifiko a cikin abinci don taro riba, fats suna da mahimmanci a cikin kira na hormones anabolic. Amma ba muna magana ne game da kowane mai ba, amma kyakkyawan tushen mahimman fatty acid kamar omega 3, mai mahimmanci ga ƙwayoyin cuta, lafiyar zuciya da jijiyoyin jini da haɓaka rigakafi. Shin kun fahimci mahimmancin koda "kai tsaye"? 

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Jerin kasuwa tare da mai mai kyau don hypertrophy:

  • Kifi
  • Qwai
  • Atum
  • Sardine
  • Avocado
  • Linseed
  • Chia
  • Brazil Nut 
  • Almond
  • Kwayoyi 
  • Man zaitun
  • Man kwakwa

YAYA AKE RABA CIWON GINDI DOMIN SAMUN TSOKACI?

A cikin rarrabuwa mai sauƙi, sunadaran yakamata su kasance kusan 15%, carbohydrates har zuwa 60% da mai mai kyau a 25%. Maƙasudin koyaushe shine ƙwararren ya jagorance shi mai gina jiki don haka abincin ku ya zama daidaikun mutane kuma sakamakon ya fi kyau.

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