Metsoako ea Lijo tsa Anabolic: Haha Mosifa le Ho Fokotsa Mafura

Litaba

• Lijo tsa anabolic li sebetsa joang?
• Morero
• Karolo ea tlhokomelo le induction
• Karolo ea bongata
• Karolo ea ho khaola
• Likarolo tsa beke / beke
• Likotsi tsa phepo ea banabolic
• U hloka mafura a makae lijong tsa anabolic?
• Mehlala ea moralo oa lijo tsa beke le beke
• Lijo 1: Lijo tsa hoseng
• Lijo tsa 2: Seneke
• Lijo 3: Lijo tsa motšehare
• Lijo 4: Seneke
• Lijo 5: Lijo tsa mantsiboea
• Mehato e latelang

Kakaretso

Lijo tse tšepisang ho fetola 'mele oa hau hore e be mochini o chesang mafura li ka utloahala e le moralo o phethahetseng, empa na liqoso li ntle haholo hore li ka ba' nete? Lijo tsa anabolic, tse entsoeng ke Dr. Mauro DiPasquale, li tiisa seo feela.

Lijo tsa anabolic ke lijo tse nang le lik'habohaedreite tse tlase tse ipapisitseng le matsatsi a carb e tlase le a carb e phahameng.

Joaloka ngaka le mofani oa matla a tlholisano, DiPasquale o hlahisitse phepo ea li-anabolic bakeng sa ba batlang ho ba le mesifa e mengata kamoo ho ka khonehang ha ba ntse ba boloka mafura a 'mele a le tlase haholo.

O ile a reha leano la hae lijo tsa anabolic hobane a lumela hore baesekele ea lik'habohaedreite e ka etsisa litlamorao tsa li-anabolic steroids.

Lijo tsa anabolic li sebetsa joang?

Ho ea ka DiPasquale, ho chencha k'habohaedreite ho u fa monyetla oa ho chesa mafura a mangata e le mafura. Sena se o nolofalletsa ho boloka boima ba mesifa ka hohle kamoo ho ka khonehang.

Lijong tse tloaelehileng, li-macronutrients tse tharo - li-carbohydrate, liprotheine le mafura - lia sebelisoa. Bakeng sa baatlelete, li-weightlifters le lihahi tsa 'mele, ts'ebetso ena ea tlhaho e baka ngongoreho ha ba batla ho theola boima ba' mele empa ba boloka lehlohonolo la mesifa. Molemo oa phepo ea anabolic ke hore ha se lithibelo tsa khalori.

'Mele o hloka likhalori ho boloka boima ba mesifa, ka hona, phokotso efe kapa efe ea khalori e ka baka tahlehelo ea lisele tsa' mele tse omeletseng. Sebakeng seo, morero o ts'episa ho fetola metabolism ho amohela mafura, ho o lumella ho ja likhalori tse tloaelehileng ha o ntse o bona phokotso ea liperesente tsa mafura a 'mele.

Morero

Lijo tsa anabolic li fanoa ka mekhahlelo. E 'ngoe le e' ngoe e etselitsoe sepheo sa ho e hlokomela, ho e eketsa kapa ho theola boima ba 'mele.

Karolo ea tlhokomelo le induction

Karolo ea tlhokomelo / induction e khothalelitsoe bakeng sa beke ho isa ho tse 'ne ka litekanyetso tsa khalori ea makhetlo a 18 boima ba' mele oa hau ka liponto. E etselitsoe ho lumella mmele oa hau ho tloaela phepelo ea carb e tlase qalong ea lijo mme e sebelisoa e le boemo ba tlhokomelo hohle.

Karolo ea bongata

Karolo ea bongata e latela karolo ea ho kenella, ka sepheo sa mantlha sa ho fihlela boima bo batlang bo le bongata. Ha ho na nako e behiloeng bakeng sa mokhahlelo ona, kaha balateli ba khothaletsoa ho lula ho fihlela phaello ea boima e fihletsoe.

Ho fumana boima ba 'mele ba hau bo loketseng, DiPasquale e fana ka tlhahiso ea hore o sebelise boima ba' mele oa hau bo nepahetseng ka liponto, ebe o eketsa liperesente tsa 15. Ha karolo ea ho itšeha e latela karolo e kholo, ho feta boima ba 'mele ba hau bo botle ho nahanoa hore ho tla etsa hore tahlehelo ea mafura e latelang e be bonolo.

Karolo ea ho khaola

Kamora nako, karolo ea ho itšeha ke leano le tlase la carb ea boima ba 'mele, ka likhothaletso tsa ho khaola lik'hilojule tse 500 ho isa ho tse 1000 mohatong oa tlhokomelo. Mokhahlelo ona o lokela ho tsamaisoa ho fihlela o fihlela liperesente tse lakatsehang tsa mafura a 'mele, ka ho khetheha ka tlase ho liperesente tse 10.

Le ha mekhahlelo ka 'ngoe e na le maemo a fapaneng a kalo ea caloric ho ipapisitse le lipheo, boholo ba macronutrient ha bo fetohe.

Lijo tsa anabolic li ipapisitse le libaesekele tsa limatlafatsi: carb e tlase nakong ea beke le carb e phahameng mafelo-beke. Matsatsi a mang a lik'habohaedreite a tlase le a mang a mangata a thibela 'mele hore o se ke oa chesa haholo li-carb bakeng sa mafura. Matsatsi a phahameng a carb a boetse a lumella 'mele ho tlatsa mafura a lahlehileng nakong ea boikoetliso bo matla.

Likarolo tsa beke / beke

Bakeng sa karolo ea letsatsi la beke, tsepamiso e lokela ho ba ho fokotsa ho noa ha lik'habohaedreite ho feta ligrama tse 30 ka letsatsi ka ho ja k'halori ho tsoa haholo mafureng le liprotheine. Ha e le hantle, ho senyeha ho lokela ho ba karolo ea 60 ho ea ho 65 lekholong ea mafura, karolo ea 30 ho isa ho 35 lekholong ea protheine, le karolo ea 5 ho ea ho 10 lekholong ea lik'habohaedreite.

Kamora matsatsi a mahlano a ho noa carb e tlase, karolo ea beke e etselitsoe ho tlatsa mabenkele a lik'habohaedreite 'meleng. Lik'halori tsa mafelo-beke, liperesente tse 60 ho isa ho tse 80 li lokela ho tsoa lik'habohaedreite, ka liperesente tse 10 ho isa ho tse 20 ho tsoa mafura le liperesente tse 10 ho isa ho tse 20 ho tsoa liprotheine.

Likotsi tsa phepo ea banabolic

Lijo tsa anabolic li lokela ho lateloa feela ka nako e behiloeng. E kanna ea sebetsa bakeng sa sehahi sa 'mele kapa ea etsang litšepe a lokisetsa tlholisano.

Le ha lijo li ka eketsa lisele tsa mmele o omeletseng ha li ntse li fokotseha mabenkeleng a mafura a 'mele, ha ho bolele hore lijo li phetse hantle. Taba ea mantlha ea phepelo ea li-anabolic ke khaello ea li-fiber le li-micronutrients, haholo-holo ho tsoa mefuteng e fokolang ea meroho, litholoana le limatlafatsi.

Ha karolo ea mafelo-beke e lumella phepelo e phahameng ea lik'habohaedreite, meroho e fokolang, ha ho na linaoa le litholoana tse sa lefelloeng bakeng sa karolo ea beke.

Ho se leka-lekane hona ho tla baka ho fokotseha ha phepelo ea li-antioxidants, tse bohlokoa bakeng sa ho loants'a khatello ea mali e tlisoang ke boikoetliso. Hobane lijo le tsona ha li na fiber, li ka lebisa ho bongata ba libaktheria tse sa pheleng hantle le ho sokela ho sa foleng.

Ho ea ka phoofolo e 'ngoe, insulin ha e sebetse hantle le mafura a mangata, lijo tsa ketogenic tse kang ena. Bakeng sa ho kopanya lik'habohaedreite - esita le tse nyane mohatong oa beke - o hloka insulin. Lijo tse sa foleng tse nang le mafura a mangata li ka lebisa ho insulin ho hanyetsa, e ka eketsang kotsi ea lefu la pelo, lefu la tsoekere la mofuta oa 2 le lefu la ts'oaetso.

Ka khalori e khothalelitsoeng ea 60 ho isa ho 65 lekholong ho tloha ho noeng mafura, esita le nako e lekantsoeng e sebelisitsoeng phepong ea anabolic e ka lebisa ts'ebetsong e sa lekaneng ea insulin. Ha palo ea mafura e fokotsehang, ts'ebetso ea insulin e tla khutlela maemong a eona a tloaelehileng.

U hloka mafura a makae lijong tsa anabolic?

Mafura a lijo, haholo-holo phepelo e phahameng ea mafura a mangata, a tsejoa ho laola hantle tlhahiso ea testosterone le androgen.

Boholo ba liphetoho tsena bo bonyenyane haholo, empa DiPasquale o tiile ho latela maikutlo a hae hore mafura a mangata a bohlokoa molemong oa tlhahiso e ntle ea lihormone.

Matsatsing a beke, o fana ka tlhahiso ea ho ja haholo:

• mafura a nama e khubelu
• mahe kaofela
• lihlahisoa tsa lebese tse nang le mafura a mangata tse kang chisi, tranelate le botoro
• oli
• linate
• linate lia ata

Ha li bapisoa le mafura a mono- le a polyunsaturated, mafura a mangata a eketsa li-cholesterol le triglyceride. Sena se eketsa kotsi ea pelo.

Mehlala ea moralo oa lijo tsa beke le beke

Likhalori: 2300

Mafura: Karolo ea 60-65

Liprotheine: Karolo ea 30-35 lekholong

Likhabohaedreite: 5-10 lekholong

Lijo 1: Lijo tsa hoseng

• Mahe a 3 kaofela
• 1 oz. chisi ea cheddar
• 1 tbsp. oli
• Lihokela tse 2 tsa borose ea Turkey, e phehiloeng

Hlatsoa mahe le chisi. Pheha ka khaba e le 'ngoe ea oli' me u sebelise ka li-link tsa boroso.

Phepo e nepahetseng: Lik'hilojule tse 511, mafura a 43,5 g, liprotheine tse 28.7 g, li-carb tse 1,4 g

Lijo tsa 2: Seneke

• 6 oz. 1% chisi ea kottage
• 1 tbsp. botoro ea almonde
• 1 tbsp. lijo tse entsoeng ka folaxe
• 1 tbsp. oli

Sebeletsa chisi ea kottage ka botoro ea almonde, lijo tse entsoeng ka folaxe le oli e kopantsoeng.

Phepo e nepahetseng: Lik'hilojule tse 410, mafura a 28.4 g, protheine ea 28.3 g, 11.5 g carbs

Lijo 3: Lijo tsa motšehare

• 4 Oz. lebele la pheho e phehiloeng
• 1he le phehiloeng ka thata
• Likopi tse 2 tsa lettuce ea Roma
• 2 tbsp. oli
• 1 tbsp. asene

Sebeletsa sefuba sa kana le lehe holim'a lettuce. Lahlela ka oli le asene.

Phepo e nepahetseng: Lik'hilojule tse 508, mafura a 35.8 g, liprotheine tse 42,5 g, li-carbs tse 3.8 g

Lijo 4: Seneke

• 4 Oz. Nama ea khomo
• 1 oz. chisi ea cheddar
• 2 tbsp. peanut butter

Pheha nama ea khomo ea fatše ka chisi. Sebeletsa ka pere ea linate e le lehlakore.

Phepo e nepahetseng: Lik'hilojule tse 513, mafura a 32.6 g, liprotheine tse 49.5 g, li-carbs tse 6.7 g

Lijo 5: Lijo tsa mantsiboea

• 4 Oz. lebele la pheho e phehiloeng
• Likopi tse 2 tsa lettuce ea Roma
• 1 tbsp. lijo tse entsoeng ka folaxe
• 1 tbsp. oli
• 1/2 tbsp. asene

Hlatsoa lijo tse nang le makhasi, oli le asene. Lahlela ka lettuce 'me u sebetse ka sefuba sa kana.

Phepo e nepahetseng: Lik'hilojule tse 352, mafura a 20.4 g, protheine ea 38.5 g, 5.4 g carbs

Mehato e latelang

Le ha lijo tsa anabolic li le molemo ho ba batlang phaello e phahameng ea boikoetliso, ha ho khothaletsoe baatlelete ba tlholisano ba nang le litlhoko tse phahameng tsa khabohaedreite. Hape ha e ntle bakeng sa batho ka bomong ba batlang feela tahlehelo ea boima ba 'mele.

Kaha lenaneo le na le lithibelo tse ngata ebile le haelloa ke limatlafatsi, le lokela ho sebelisoa nako e khuts'oane feela ho fihlela sepheo se itseng. Bakeng sa tahlehelo ea boima ba 'mele ka kakaretso, lijo tse nang le limatlafatsi tse ngata tse kopantsoeng le boikoetliso ke khetho e tsitsitseng le e phetseng hantle.