Dambudziko rehutano hwevarume rinoitika kakawanda kupfuura kukwana kwevakadzi. Vakomana vanodzidzisa zvakaoma, vadya hafu yefiriji mune imwe chete, asi musava nani. Chii chinobata? Inokurumidza sei kuwedzera kuwanda kumurume uye kusaneta? Tinopa mutungamiri akakwana wezviito zvinangwa zvekuunganidza huremu hwemuviri kubva pakutanga.
Sei zvisimba zvisingakure? Zvinokonzera kuonda kwevanhu
Usati wagadzirisa dambudziko racho, tsvaga. Sezvo mutsika wevadzidzisi mumitambo yezvirwere inoratidzira, kukanganisa kwakawanda kunowanzovharira kubatanidzwa kwemuviri wemishonga yakakwana ndiko kudya kusina kunaka. Zvimwe zvakawanda pamusoro pekudya zvinovaka muviri kuti zvive nani, uchawana mashoko ari pasi apa. Chikanganiso chinotevera chakashata - hapana chiitiko chezuva nezuva, kusakwanisa kurara. Uye zvinonyanya kukosha, izvo zvinobva kunze, zvirwere zvakasiyana-siyana. 2 kubva pane gumi uye ivo havazivi kuti vane matambudziko ne-endocrine gland, chiropa kana chironda chemuviri, izvo zvinoparadzira zvokudya zvinopedzwa. Kana iwe uine utete uye kushandiswa "kwemaviri" usatapudza uremu kubva panzvimbo yacho - taura nemudzidzisi uye tora miedzo. Zvichida iwe wakawira mukati memaviri evanhu? Pakati pezvikonzero zvekuonda, munhu haafaniri kukanganisa kuona maitiro ehupenyu uye rudzi rwehupenyu - ectomorph. Mashoko akanaka: matambudziko ose anogadziriswa! Uye ikozvino tichagara pane imwe neimwe nzvimbo zvakadzama ...
Kungokurumidza sei kuwana uremu hwemutumbi: zvinhu zvose pamusoro pekudya kwemasumbu kukura
Nzira yekugadzirira kudya uye nokukurumidza kudzorera murume? Danho rekutanga: pfungwa yakarurama yezvokudya uye zvine utano. Nokudya zuva rimwe nerimwe pani yematekate akaomeswa nemuviri, kurema kunenge kusingagadziri, kana mafuta inowanzoonekwa panzvimbo yemutumbi unoda. Zvakakosha kunzwisisa kuti kuwedzera kwemisumbu yemuviri inouya chete kubva pachiyero chakaenzana cheproteine, mafuta uye makhahydrates. Panguva imwe chete, vatori vemiti nevadzidzisi vanorayirwa kuti vagare patafura panguva imwechete zuva rega roga kuti vatungamirire kushandiswa kwemagetsi mumuviri. Itai kuti zviyero zvakakwana zvezvibereko ndezvipi nyore. Pane maitiro ekuverenga mazuva ose makoriro ezvokudya anodyiwa, kuverenga BJU nemamwe mifananidzo yehuwandu hweprotein kusvika kumafuta uye makhahydrates, kuitira kuti muviri uwedzere.
Kuverenga makoriyori
Izvo zvisiri izvo zvikanganiso mu calori kuverenga kunopiwa neHarris-Benedict formula, paunoda kuchinja uremu, urefu uye makore, uye kuwedzera zvose zvese masheji.
66 + (13,7 x kureba) + (5 x kukwirira) - (6.8 x muzera) = nhamba yekoriori kuti urambe uine hutano hwakanaka uye hunoita muviri.
Kurema kwatinoshandisa mukilograms, uye kukura - mu cm. Zera rinoratidza izvozvi, makore azere.
Ngatiti iwe uri 185 cm ane uremu hwe 65 kg pazera remakore makumi maviri nemaviri. Tinowana: 66+ (13.7 * 65) + (5 * 185) - (6.8 * 22) = 66 + 890.5 + 925-149.6 = 1731.9 kcal / zuva
Iye zvino, nhamba inoguma - 1731.9 yakawedzera nehuwandu hwebasa rako remazuva ose:
- Une usimbe, uye zuva rokubhururuka iwe unotamba mitambo yemakombiyuta - 1,2
- Mune dzimwe nguva mumazuva manomwe iwe unoswededza kumhepo-1.3
- Unopedza mazuva 3-5 pavhiki - 1.5
- Kusaputika mupfuti mune zvekurovedza nezviremba kana kuti kumhanyira kwemhenderekedzo refu 24/7 - 1.7-1.9
Ngatitii fungidziro yedu inongororwa nguva nenguva, inomesa uye inoputira mutsetse - tinotora coefficient ya 1.3 uye tichiwedzera nekoriori.
1731,9 * 1,3 = 2251,47 kcal - kudya mamiriyoni akawanda pazuva, hauzorevi uremu, iwe uchakura mafuta. Asi chinangwa chedu chakasiyana zvachose.
Kuti uwane urema kumurume akapfava, unoda kuwedzera koriori dzinoshandiswa zuva nezuva ne 1.5-2 nguva, asi maererano nezvakanakisa zvezvokudya zvine utano. Ikozvino, iye zvino yose yezvokudya zvinodyiwa zuva nezuva: 65-70% mapuroteni, 10-15% mafuta, 20-25% mahydrohydrates. Kana mukomana wacho akapfava, uye mbabvu dzinoputirwa neT-shirt, zvino tinowedzera makhahydrates ne 60-65%, mafuta haashanduki, mapuroteni ari 25-30%.
Apo kuwanikwa kwekutanga kwekuremuka kwakaonekwa, kuderedza huwandu hwemakori maviri ezvokudya kuitira kuti kariori yose, ichifunga nezvekuita kwemuviri kunopfuura kwechimiro ne20-30%. Muzvokwadi, inenge 800-1200 kcal kubva kumusoro, kupfuura iyo inofanira kuva. Mutungamiri ndeyekugadzirisa kwekudya zvinovaka muviri uye kusarudzwa kweBJU pano .
Zvokudya kuti uwane uremu
100% inobatsira uye inogutsa michina yemhuka yakabva:
- Nuts uye mapeji (asina kunyutiwa, pasina kuisa)
- Pine nuts
- Pasita "Nutella"
- Mbatatisi nenzira yehuta yakashambadza, "yunifomu" (yakabikwa haibatsiri nokuda kwehuwandu hwemafuta, haugoni kuchengeta musimboti wezuva nezuva weBJU, ugere pane zvakakangwa)
- Zviyo uye pasta
- Nguruve nemombe, nyoro nemafuta
- Mafuta anochera: mucheki wakasviba 25-30%, kefir neyazhenka 4-5%, yoghurts, mafuta, mafuta ane kottage cheese
- Kuchengetedza
- Olive mafuta
- Zvinotyisa zveshoko tsvuku
- Miri kumba
Uye humwe humwe humwe hupenyu-huck, huchibatsira kukurumidza kudzorera murume:
- Usanwa kudya uye usanwa kunwa usati wadya kwehafu yeawa - rega dumbu uwane zvimwe zvokudya
- Dzorera mvura nemukaka. Apo iwe unoda kunwa, edza mukaka pane mvura
- Usanganisa zvinhu zvinopfuura zvitatu mune imwe ndiro: porridge ane nyama uye tomato - dzakanaka, mbatatisi nehuku, mushwa, tese uye saladi "Olivier" - inokuvadza.
- Inwa kofi nemukaka kana kamuti
Iko kunofanirwa kusati kwadzidziswa!
Hongu, hongu, vanhu vazhinji vanorega kukanganisa pfungwa iyi uye havazove nani, uye zvino vanoongorora Internet, chii chakakanganisika: Kuwana munhu sei? Izvo zvinomanikidzwa, pasina zvikonzero, kudya chikamu chevhiriji ne nyama kweawa kana maviri mapoka emakirasi asati apinda. Icho chinotyisa chekukura kwemisimba uye simba. Chimbofungidzira kuti mudumbu igomba remhepo. Iwe uchasvika papi pamakiromita mashanu emafuta?
Iko kunokonzera kurara uye kugara kwezuva nezuva pakuwedzera kwemaviri emumuviri wemuviri
Kune hukama huripo pakati pekuvata uye kuwedzera kukura? Kunyange zvakadaro! Masayendisiti ave nenguva yakareba kuti vanhu vanodzoka muhope dzavo. Saka, vatambi vechikoro vane purogiramu yakaoma uye vanorara kwemaawa masere nekutumira kunze kwe 22:00. Ndiyo nguva kubva 21-23: 00 kusvika 7-9: 00 inobatsira zvikuru kudzorera muviri, kunyatsoshanda nekugadzirisa kuzorora mushure mekudzidzisa. Nzira yezuva nezuva inofanirwa kugovera zvakajeka nguva yekudya, kutamba mitambo nekuvaraidza. Kuedza kuita zviri nani, haufaniri kuputsa kudya uye kudarika mangwanani-ngwanani / kwemasikati / kudya kwemanheru, zvisinei kuti kuedza kuchaenda kusina kunaka.
Nzira yekuwana uremu kana iwe uri ectomorph?
Mhando chaiyo yevarume vanoonda ndiyo ectomorph. Izvi zvinosanganisira Bruce Lee, ane muviri waunogona kutaura pamusoro pehutachiona hwevanhu "Tinodzidza masumbu." Ectomorphs haina mafuta, akaonda uye mapfupa mapfupa, hapana misikidzi - inonzwisisika kunzwisisa kwemakona. Asi iyi haisi mutongo. Kune ectomorphs, kudya kwakakwana hakugone. Kuti uwane uremu, iwe unoda kutora geyners, high-calorie mitambo yekudya, mbiriso ye brewer, brutalin. Endai kubvunzurudza nemudzidzisi wezvemhizha uye mubvunze kuti vaite chirongwa chezvokudya zvine zvokudya zvinowedzera.
Kudzidziswa kwevarume vashoma
Kutakura simbi ndiko kudana kwako. Ectomorphs inopesana nemakordio-operation, sezvo ichipisa mafuta. A pair of circular inosvika pedyo nemasimoni - muviri wemasimba wakagadzirira. Mutongi wepfupa: kuwana 1 kg yehuremu - kuwedzera nhamba yekudzokorora ne 10 kana kuyerwa ne2 kg. Ganda haigoni kushanda nechimwe chemairi kwevhiki imwe chete, zvisinei kuti kuchava nekuzorodza, asi pasina musimiri kukura. Purogiramu yekudzidzira kuwedzera kuwedzera inosanganisira zvidzidzo zvisiri nyore zvinosanganisira dumbbells, deadlift, barbell press, squats nemutoro. Tarisa mufananidzo: aigona!
Kuunganidza uremu kumurume akaonda ndeyekushanda zvakaoma nekudzokororazve muviri wako pachako. Kana iwe usati wakagadzirira kuvakazve pfungwa dzako nemaitiro, ramba wakaonda uye ramba uchigunun'una pamusoro pezvakaipa zvemajini. Uye panguva ino, vakomana vakanaka vane rubatsiro rwekunyepedzera vanounganidza mazana emakondomu kubva kuvasikana ... Sarudzo ndeyako!