Kowace bazara, dusar ƙanƙara suna zuwa daga gandun daji zuwa zauren, suna ƙoƙari su sami ƙarfin tsoka, ba tare da sanin cewa to lallai ne ya bushe kuma za su sami kyan gani a lokacin hunturu mai zuwa. A lokaci guda, manyan masu gicciye da 'yan wasa sun san cewa duk kitsen da aka tara a lokacin hunturu dole ne a cire shi, kuma wannan dole ne a yi shi ta hanyar da ba kawai don sanya ƙwayar tsoka ta zama mai bayyana da kyau ba, amma kuma don kula da ƙarfin aiki. Wannan gaskiya ne ga 'yan wasa na CrossFit. Amma duk wannan, kuna buƙatar abinci mai gina jiki don bushewa, wanda zai rage tasirin tasirin haɗari a cikin tsokoki, gano shi a cikin ƙwayar adipose.
Bambanci tsakanin bushewa da rasa nauyi
Kafin yin la'akari da abinci mai gina jiki don bushewa da jiki, ya kamata ka tuna yadda bushewa ya bambanta da sauƙin nauyin nauyi kuma me yasa kusan ba zai yuwu ba tare da amfani da abubuwan kara kuzari na musamman ba. Don haka, asarar nauyi a zahiri raguwa ne a cikin jimlar nauyin jiki, ta hanyar haifar da ayyukan yau da kullun. Zaka iya rasa nauyi:
- Draining ruwan.
- Zuba ruwa da kitse.
- Yin watsi da kitsen jiki.
- Shanye tsoka.
- Ta hanyar inganta dukkan tsarin jiki.
- Burnone tsoka da mai.
Mafi sau da yawa, lokacin da ake nufin asarar nauyi, musamman ma ta girlsan mata, ba komai bane game da ɗaukar sifa, amma kawai game da mai nuna alama akan sikeli. A matsayinka na mai mulki, yana da zafi, kuma ana amfani da hanyoyin da ke haifar da duk halayen halayen. Musamman, zaku iya rasa nauyi na musamman tare da tsokoki, yayin riƙe kitsen jiki duka. Wannan yana faruwa da ƙyar, amma yana faruwa.
Iuricazac - stock.adobe.com
Menene bushewa? Mutane da yawa za su ce wannan nau'in asara ce. Amma ba! Bushewa shine magudanar ruwa, tare da ƙona mai. AMMA! Abu mafi mahimmanci a cikin bushewa shine haɓaka haɓakar tsoka. A'a, ba muna magana ne game da samun sabon taro ba, tunda ba tare da macroperiodization ko shan AAS ba zai yiwu ba, amma kawai game da kiyayewa. Lura cewa yawancin 'yan wasa da yawa suna fara iyo a lokacin bazara, sannan kawai, kafin lokacin gasar, zasu fara bushewa, suna riƙe da kashi 90% na tsokokin da suka samu (a cikin nasara).
Wannan yana nufin cewa ana buƙatar abubuwa masu zuwa don bushewa:
- Rashin sodium da ruwa. Yana bayar da kaurin jini, amma yana rage layin fatar a gaban tsokoki, wanda ke sa su zama fitattu sosai.
- Adana nauyin tsoka. Me yasa ake amfani da kwayoyi don haka, lokacin da halayen haɗari suka haifar, tsoma baki tare da hanyoyin ingantawa, don haka dawo da kowane microdamage, kodayake ba tare da ƙa'idar babban dawowa ba, amma rage rage asarar nama.
- Fatarfin mai mai ƙarfi. Arshen, bi da bi, ana samun shi ta ƙayyadaddun hanyoyin. Misali, microperiodization na abinci mai gina jiki tare da yawan lodi tare da hanzarta saurin kumburi (karin bayani kan "canzawar carbohydrate").
Kamar yadda kake gani, duk da kamanceceniyar waje, hanyoyin samun sakamako daban daban. Akwai wata tambaya - shin zai yiwu a bushe ba tare da abinci mai gina jiki ba? Haka ne, amma asarar tsoka zai fi girma, kuma duk wani kuskure a cikin abinci da motsa jiki zai haifar da babban asara mai tsoka, wanda zai sa wannan bushewar bashi da wani amfani.
Koda abinci mai gina jiki koyaushe baya iya taimaka muku bushewa yadda yakamata. Don haka, alal misali, don wasu somatypes, ana buƙatar ƙarin ƙarfafa ƙwayoyi. Duk game da halayen mutum ne na kwayar halitta.
Zamu kalli yadda abinci mai gina jiki ke taimakawa bushewa, abin da za'a yi amfani dashi kuma ta wacce hanya za'a samu kyakkyawan sakamako a irin wannan tsari mai kyau.
Nau'o'in abinci masu gina jiki don bushewa
Ana amfani da adadi mai yawa na abinci mai gina jiki don bushewa. Amma duk yana da mahimmanci? A'a! A'a! Kuma a sake babu! Duk ya dogara da halayen abincinku da wasan motsa jiki. Don haka, alal misali, idan kan cin abinci ka cinye isasshen zare kuma ka lallashe jikinka da nau'ikan ruwan bitamin iri daban-daban, to da alama za ka iya kauce wa sayen ƙwayoyin cuta masu yawa.
A lokaci guda, idan kun yi amfani da hadadden furotin a cikin abincinku, to, banda rufe tagar furotin, ba kwa buƙatar furotin na whey. Amma bari muyi la'akari da yadda abinci mai gina jiki akan bushewa ke taimakawa kiyaye kayan tsoka a jiki.
| Abincin wasanni | sakamakon |
| Multivitamins | Biyan bashin sakamako na kasawa gaba daya, wanda zai baka damar rage tasirin abinda yake faruwa ga manyan kungiyoyin tsoka, tare da kiyaye yawan kitsen mai, da cire yawan ruwa gaba daya. Mafi mahimmanci, yana ba ka damar kula da yawancin ƙwayar tsoka. |
| Whey furotin | Biyan bashin sakamako na kasawa gaba daya, wanda zai baka damar rage tasirin abinda yake faruwa ga manyan kungiyoyin tsoka, tare da kiyaye yawan kitsen mai, da cire ruwa mai yawa gaba daya. Mafi mahimmanci, yana ba ka damar kula da yawancin ƙwayar tsoka. |
| Glutamine | Biyan bashin sakamako na kasawa gaba daya, wanda zai baka damar rage tasirin abinda yake faruwa ga manyan kungiyoyin tsoka, tare da kiyaye yawan kitsen mai, da cire yawan ruwa gaba daya. Mafi mahimmanci, yana ba ka damar kula da yawancin ƙwayar tsoka. |
| Carnitine | Rarraba abubuwan ajiyar kuzari, wanda ke ba da damar haɓaka saurin ɓarkewar lipids yayin da gabaɗaya kiyaye matattarar glycogen. Yana da tasirin sakamako na thermogenic, kazalika da hanzari na ƙarancin abinci na asali yayin ƙarfafa tsokar zuciya. |
| BCAA | Biyan kuɗi don tasirin rashi gabaɗaya, wanda zai ba ku damar rage tasirin haɗarin ga ƙananan ƙwayoyin tsoka, yayin riƙe ƙimar mai ƙona, da cire ruwa mai yawa gaba ɗaya. Mafi mahimmanci, yana ba ka damar kula da yawancin ƙwayar tsoka. |
| Omega 3 mai | Dokar matakan cholesterol don ƙirƙirar asalin anabolic tabbatacce tare da haɓaka haɓakar testosterone. Saboda tsarinta, hakan yana ƙara haɓaka a cikin rukunin horo, wanda hakan yana ƙara yawan amfani da kilocalories, yana taimakawa ragargaza triglycerides. |
| Masu ba da nitrogen | Hanzarta dawowa tare da kame gaba ɗaya na jijiyoyin jini tare da ƙarin nitrogen, saboda tsarinta, bugu da increasesari yana haɓaka ƙwarewa a cikin hadaddun horo, wanda hakan yana ƙara yawan amfani da kalori wanda ke taimakawa wajen ragargaza triglycerides. |
| Polymineral | Biyan bashin sakamako na kasawa gaba daya, wanda zai baka damar rage tasirin abinda yake faruwa ga manyan kungiyoyin tsoka, tare da kiyaye yawan kitsen mai, da cire ruwa mai yawa gaba daya. Mafi mahimmanci, yana ba ka damar kula da yawancin ƙwayar tsoka. |
Ta hanyar fahimtar ƙa'idodi gabaɗaya game da yadda abinci mai gina jiki ga maza da mata ke taimakawa kiyaye ƙwayar tsoka. Zamuyi kokarin duba yadda wannan ko wancan bangaren yake shafar tsarin tsoka yayin amfani dashi da karancin kalori.
Multivitamins
Yayin aikin bushewa (musamman a matakan karshe), akwai rashi mai yawa a cikin abun cikin kalori a cikin abincin. Yawancin lokaci, mutum a waɗannan matakan yana iyakance kansa ga samfuran da yawa. A lokaci guda, ana fara wanke bitamin daga jiki gaba ɗaya. Wannan ya faru ne saboda tsarin ingantawa gabaɗaya da cire ƙarancin ruwa.
Don biyan su, ana buƙatar ɗakunan ƙwayoyin cuta masu yawa, wanda ke ba da damar sake cika buƙatun jiki don buƙatun bitamin masu buƙata tare da rashi kalori gaba ɗaya da kuma tare da sabon ma'aunin ruwa da gishiri. Sha bisa ga umarnin. Kada ku wuce sashi.
S rosinka79 - stock.adobe.com
Whey furotin
Furotin whey da aka samo a cikin girgizar sunadarai, kodayake ba zai iya dakatar da lalata ƙwayoyin tsoka ba, yana da saurin saurin shiga cikin jini. Sabili da haka, tare da amfani da lokaci, wani ɓangare na amino acid saboda ƙimar sha ba har yanzu ba za'a ƙone shi cikin glucose ba kuma zai shiga cikin tsoka.
Inarfin furotin yana da ɗan kaɗan (dangane da BCAA). Wannan shine dalilin da ya sa aka tsara duk abincin da shirye-shiryen bushewa don haɓaka haɓakar furotin. Babban fa'idar girgiza sunadaran shine ya shiga cikin jini ba tare da narkewa ba, kuma hanyoyin ingantawa suna faruwa lokaci guda. Yayinda ake kona wasu sunadaran, ragowar, wanda kwayoyin hanta basu shafeshi ba, yayi nasarar hada ATP, sabili da haka sabbin zaren tsoka.
Abin takaici, ba shi yiwuwa a gina tsoka da ƙona kitse, tunda a cikin yanayin hypocaloricity, za a daidaita ka'idojin babban murmurewa. Koyaya, kiyayewa har zuwa kashi 90% na tsoka ta hanyar haɓakar furotin babban buri ne.
Mo Victor Moussa - stock.adobe.com
Glutamine
Glutamine, kamar furotin whey, anti-catabolic ne. Abinda yake shine lokacin da aka tsayar da rumbunan glycogen, zaren da ke tattare da su ya lalace, kuma shi glutamine (glutamine) wanda aka saki daga tsoka mitochondria, wanda ya shiga cikin jini gaba ɗaya. Tare da yawan amfani da kuzari, yayin horo da nufin ƙaddamar da ɓarkewar shagunan glycogen, yana ɗaya daga cikin na farko da ke narkewa da ƙonewa cikin glucose. Tunda kayan haɗin sunadarai ne, idan baku rama asarar da aka samu na glutamine ba, zaku iya rasa yawancin girman tarin glycogen ɗin, wanda na dogon lokaci (koda bayan ƙarshen bushewa) zai rage ƙarfin ɗan wasan.
Kuna buƙatar shan acid na glutamic kawai bayan horo, kuma nan da nan bayan rufe taga na carbohydrate (da kyau, ko rufe taga furotin na abincin da ba na carbohydrate).
Oo hotunan hoto - stock.adobe.com
Carnitine
L-Carnitine shine muhimmin amino acid wanda aka samu a cikin jan nama. Amma, tunda cin jan nama ba zai yiwu ba saboda yawan abun ciki na kitse na ciki, ana amfani dashi sosai lokacin bushewa. Babban tasirinsa:
- Saurin bugun zuciya - yana sauƙaƙa don isa yankin bugun jini na ƙona mai.
- Canja wuri zuwa ragin mai. Tasirin yana kama da salbutamol, amma ba tare da sakamako masu illa ba.
- Tasirin safara akan ma'ajiyar cholesterol. Amfani ne kawai idan babu mummunan cholesterol.
- Energyara ƙarfi. Sakamakon cirewar adadin kuzari mai ƙima a cikin jini.
Yana da ɗan aminci. Iyakar abin da ke iyakancewa shine cewa zaka sha shi ne kawai kafin horo. Sauran lokaci, bashi da amfani, kuma idan aka cinye kafin cin abinci, furotin da aka samar dashi zai iya zama babban abin da ke haifar da alamun alamun cholesterol.
Oo hotunan hoto - stock.adobe.com
BCAA
Yayin lodawa, an lalata zaren tsoka. A lokaci guda, yin amfani da girgizar sunadarai ba zai iya taimakawa wajen rama asarar ba, tunda a yayin rashi mai yawa a cin abincin kalori, mai yiwuwa furotin ya ƙone cikin glucose don sake cika tanadin makamashi (gami da glycogen). Amino acid dinda suka hadu daidai suka shiga cikin jini kusan kai tsaye, suna tsallake tsarin narkewar abinci. An yi amfani dasu kai tsaye kafin ko yayin horo, zasu sami lokaci don dawo da ƙwayoyin tsoka ba tare da an katse su da ƙwayoyin glycogen ba kuma ba tare da sun ƙone ba.
Gn bulgn - stock.adobe.com
Omega 3 mai
A yayin gudanar da aiki a cikin jiki, ana wanke macro- da microelements ba daidai ba, wanda ke haifar da gaskiyar cewa akwai rashi na ƙwayoyin omega. Kuma, idan daidaitaccen abincin ya cika da ƙwayoyin trans da cikakken hadadden abu, to a ƙarƙashin yanayin cin abinci, yawancin abinci da ke ƙunshe da Omega 3 sun zama ba zai yiwu ga ɗan wasa ba, haɗe. kifi. Sabili da haka, yayin bushewa yana da mahimmanci a kula da daidaitattun Omega 3 da Omega 6, wanda zai inganta samar da ƙarin ƙwayar cholesterol, wanda zai motsa testosterone, kuma, a kan haka, canza ma'aunin anabolic, yana hana mummunan tasirin abubuwan haɗari akan musochondria. Afterauki bayan abincin safe da yamma, tare da multivitamins da multiminerals.
© Valerie Potapova - stock.adobe.com
Masu ba da nitrogen
Akwai takaddama da yawa game da buƙatar masu ba da gudummawar nitrogen yayin bushewa. A gefe guda, masu ba da gudummawa suna haifar da sakamako mai kyau, wanda zai ba ka damar rage ƙarfin horo mai ƙarfi. Wannan, bi da bi, yana motsa bugun jini da sauri cikin yankin mai ƙona kitse, kuma yana haifar da sakin mafi ƙarfi na kuzari tare da ƙananan rashi kalori.
Amma abu mafi mahimmanci shine masu ba da nitrogen suna ba ka damar jinkirta lalacewa da haɗuwa da ƙwayoyin tsoka da suka lalace yayin motsa jiki, wanda ke ba da amino acid don mayar da dukkanin tsarin gaba ɗaya, har sai lokacin da aka fara sabuntawa da inganta abubuwa tare da fifiko na catabolism fara, wanda zai rage girman ƙwayar tsoka. Asauki kamar yadda aka umurta.
Prophylaxis da sauran kwayoyi
Akwai ƙarin abinci mai gina jiki a lokacin bushewa, wanda 'yan mata da maza ke amfani da shi:
- Antiestrogens. An sayar a kowane kantin magani. A cikin ginin jiki, ana ɗaukarsa doping. Lokacin bushewa, suna rage amortization na testosterone cikin estrogens, wanda ke rage adadin kayan adipose.
- Injin aikin zafi. A zahiri, ana ɗaukarsu ilimin likitanci, wanda ke haɓaka hanzarin aiwatar da dashen jiki akan layukan dogo. Ta kafe sosai.
A lokaci guda, akwai wasu abubuwan tallafi masu mahimmanci, su ma sunada samfuran magani fiye da kayan abinci na wasanni:
- D3 ƙwayoyin calcium.
- Xungiyoyin don kula da gidajen abinci.
- Compleungiyoyin don kula da jijiyoyin.
Latterarshen na da mahimmanci musamman a matakan ƙarshe na bushewa, lokacin da, in babu sinadarin sodium da mai, jijiyoyin sun bushe kuma sun zama masu rauni, wanda zai iya haifar da ɓarkewa yayin motsa jiki, koda da ƙananan nauyi.
Menene don ware lokacin bushewa?
Bushewa hanya ce takamaimai, kuma ba kawai asarar mai ba, amma kuma zubar ruwa na taka muhimmiyar rawa a ciki. Saboda haka, akwai abubuwan da kuke buƙatar keɓance daga abincinku, aƙalla na wani lokaci. Da farko dai, muna magana ne game da carbohydrates tare da babban glycemic index. Ba don komai ba cewa mafi yawan tsare-tsaren abincin da aka tsara don asarar mai an tsara su ne don tsarin da ba shi da carbohydrate, ko kuma gwamnatocin canza carbohydrate. Me yasa yake da mahimmanci haka? Duk batun insulin ne. Kusan duk wani mai carbohydrate, ba tare da la'akari da irin rikitarwa ba, anjima ko kuma daga baya an canza shi zuwa glucose, wanda hakan ke sa ƙwayoyin suka buɗe tare da insulin suka cika rumbunan glycogen. Zai zama da alama za a iya samun hakan, amma! A lokaci guda, an daina samar da glucagon, sabili da haka ayyukan catabolic akan sakin makamashi suna raguwa. Jiki yana iya lalata ƙarfi daga buɗe mitochondria a cikin ƙwayar tsoka fiye da fara ƙona kitse.
Kuma, idan ba shi yiwuwa a ƙi adadin adadin carbohydrates, to daga carbohydrates tare da saurin glycemic index, gami da irin waɗannan abubuwa kamar:
- Sugar.
- Maganin Maltose.
- Glucose.
- Samun carbohydrate.
- Sitaci.
Dole ne mu daina komai. Ko da kofi ya kamata a sha ba tare da sukari ba don lokacin bushewa. Fasali na biyu yana da alaƙa daidai da ruwa, ko, ya zama daidai, tare da gishirin.
MUHIMMI: Sashe na gaba cike yake da hujjoji masu karo da juna. Kowannensu yana da 'yancin wanzuwa. Ya rage gare ku kawai ku bi wasu shawarwari don cutar da lafiyar ku, ko daidaita jiki da bukatun bushewa.
Sodium
Labari ne game da sinadarin sodium. Yana kunshe ne a cikin:
- Gishiri mai ci.
- Duk wani kayan kiwo.
Kuma, idan har yanzu kuna iya ƙin gishiri, to tare da madara komai yana da ɗan rikitarwa. Da farko, bari mu gano menene matsalar.Sodium chloride yana da ikon ɗaure ruwa, yana samar da daidaitattun mahadi. A zahiri, mafi yawan ruwan dake jikinmu baya fitowa daga ciki albarkacin sodium kadai. A lokaci guda, tsarin abinci na zamani ya lura cewa mutum yana cinye sau uku zuwa huɗu fiye da sodium chloride fiye da yadda aka ba da shawarar don ci gaba da kyakkyawan aiki. Ta hanyar watsar da kayayyakin dake dauke da wannan sinadarin, zaka fara lalata shi. Kuma da shi ne ruwa mai yawa yake fita. Tabbas, a cikin duk abin da kuke buƙatar sanin lokacin tsayawa. Musamman, idan sodium ya ƙare gaba ɗaya kuma ruwa mai yawa ya tsere, zaku iya mutuwa saboda bugun zuciya. Irin waɗannan shari'o'in ba su da yawa. A cikin ginin jiki, harka guda daya ta Andreas Munzer aka sani - wanda ya kasance a cikin busasshiyar kasa duk tsawon shekara, shi ya sa ya mutu saboda tsananin kaurin jini.
Koyaya, kada ku shakata - a cikin ƙwarewar ƙwararru (ƙwarewar jiki / ginin rairayin bakin teku, kira shi abin da kuke so), irin waɗannan lamura sun fi yawaita. Dangane da cewa akwai ƙananan ƙwayar tsoka a cikin jiki, kuma kuna buƙatar yin kwalliya a duka gasanni da lokacin harbe-harben hoto, da yawa sun bushe jikinsu har ya kai ga rashin ruwa.
| Dan wasa | Dalilin mutuwa |
| Rob Sager | Ciwon zuciya wanda ya haifar da yawan bushewar jiki. Zuciya kawai ba zata iya jure wa kaya ba saboda kaurin jini. |
| Mike Mentzer | Ciwon zuciya wanda ya haifar da yawan bushewar jiki. Zuciya kawai ba zata iya jure wa kaya ba saboda kaurin jini. |
| Scott Klein | Rashin gazawar sanadin lalacewa ta hanyoyi masu saurin bushewa. Akwai ƙwayoyin necrosis a cikin koda biyu, wanda ya haifar da gaskiyar cewa dashen koda na uku ba zai ceci ɗan wasan ba. |
| Marianne Komlos | Rashin gazawar sanadin lalacewa ta hanyoyi masu saurin bushewa. Akwai ƙwayoyin necrosis a cikin koda biyu, wanda ya haifar da gaskiyar cewa dashen koda na uku ba zai ceci ɗan wasan ba. |
Kayan madara
Bayan da muka tsoratar da ku tare da bushewa mai yawa, za ku iya matsawa zuwa batun gardama na biyu. Usalin yarda daga kayayyakin kiwo. Haka ne, madara ya ƙunshi duka sukari da sodium a cikin adadi mai yawa - duka abubuwan basu dace da bushewa ba. Ko da kun ga samari na ƙauye waɗanda suke ƙwazo suna jan ƙarfe suna shan madara, to ba za su iya yin alfahari da busasshen jiki ba - galibi mafiya ƙarfi ne.
A lokaci guda, akwai maganganu masu rikitarwa game da ƙin madara.
- Na farko, madara tana dauke da sinadarin zinc da magnesium - dukkan wadannan abubuwa suna da hannu wajen shirya hada sabon testosterone.
- Abu na biyu, alli. Idan a cikin ƙuruciyarsu yara mata da samari zasu iya bada izinin barin alli, wanda za'a wanke shi yayin bushewa da kashi 40%, to ga mutane sama da 35 a wannan batun tuni ya zama da ɗan wahala.
Koyaya, za a jefar da madara da gishiri aƙalla makonni 2 kafin ƙarshen lokacin. A wannan lokacin, jiki zai sami lokaci don cire yawan ruwa da ke haɗe da sodium, kuma za ku kasance 100% a shirye don zaman gasar / hoto.
Koyaya, yin bushe bushe duk shekara yana da haɗari ga lafiya.
Sakamakon
Don haka, bushewa, ya bambanta da riba mai yawa, tsari ne mafi dabara wanda ke buƙatar tallafi na yau da kullun ga jiki. Yana da mahimmanci a fahimci cewa hanyoyin ƙona kitse da magudanar ruwa a cikin jiki yakamata maye gurbin junan su a matakai. Ba za ku iya yin bushewa duk shekara ba.
Kuma mafi mahimmanci - san lokacin tsayawa. Idan baku shiga cikin wasanni masu sana'a ba, kuma baku halartar manyan gasa, bushewa mai yawa don rairayin rairayin rani ba shi da amfani a gare ku. Kada a kwashe ku tare da diuretics da thermogenics ba tare da awo ba. Bayan duk wannan, zai bushe, yana yiwuwa ba tare da su ba ... har zuwa wani iyaka. Ka tuna cewa ba masu kashe kwayar cutar bane kwata-kwata, amma shirye-shiryen bushewa, kuma jiki mai kyau yana kama da fitattu kamar yadda zai yiwu duk daya ne a cikin hotuna. Yawancin lokaci, mutanen da suka bushe a zahiri suna da zafi sosai kuma suna da lalatacciyar fata. A lokaci guda, kada a yi kiba. Kula da daidaito, gina ƙwayar tsoka, kuma watakila a wannan yanayin ba lallai ne ku yi haɗarin lafiyarku ba ta bazara.
