Abincin Abincin Anabolic: Gina Muscle da Rage kitse

Wadatacce

• Yaya aikin cin abincin anabolic ke aiki?
• Tsarin
• Kulawa da shigarwa lokaci
• Babban lokaci
• Yankan lokaci
• Makon sati / karshen mako
• Hadarin abincin anabolic
• Yaya yawan mai kuke buƙata akan abincin anabolic?
• Samfurin shirin abincin mako
• Abinci na 1: karin kumallo
• Abinci na 2: abun ciye-ciye
• Abinci na 3: Abincin rana
• Abincin 4: Abinci
• Abinci na 5: Abincin dare
• Matakai na gaba

Bayani

Abincin da yayi alƙawarin juyar da jikinku zuwa mashin mai ƙona mai na iya zama kamar cikakken tsari, amma maganganun suna da kyau ƙwarai da gaske? Abincin anabolic, wanda Dr. Mauro DiPasquale ya kirkira, yana bada tabbacin hakan.

Abincin anabolic abinci ne mai ƙarancin abinci mai ƙarancin abinci mai gina jiki wanda ya dogara da canzawa kwanakin ƙananan-carb da manyan kwanakin.

A matsayina na likita da kuma ɗaga wutar gasa, DiPasquale ya haɓaka abinci na anabolic ga waɗanda ke son samun ɗimbin ƙarfin tsoka kamar yadda zai yiwu yayin adana ɗakunan ajiyar kitsen jiki sosai.

Ya sanya sunan shirinsa abincin abinci na anabolic saboda ya yi imanin cewa motsawar carbohydrate na iya yin kama da tasirin kwayar cutar ta anabolic.

Yaya aikin cin abincin anabolic ke aiki?

Dangane da DiPasquale, sauya cin abincin carbohydrate yana baka damar ƙona kitse mai kamar mai. Wannan yana ba ka damar adana yawan ƙwayar tsoka yadda ya kamata.

A cikin tsarin abinci na yau da kullun, ana amfani da dukkan ƙwayoyin cuta guda uku - carbohydrates, protein, da mai -. Ga 'yan wasa, masu daukar nauyi, da masu kera jiki, wannan tsari na halitta yana haifar da damuwa lokacin da suke son rasa nauyi amma suna kiyaye ribar tsoka. Amfanin abinci na anabolic shine cewa ba ƙarancin kalori bane.

Jiki yana buƙatar adadin kuzari don kula da ƙwayar tsoka, don haka duk wani rage cin abincin kalori na iya haifar da asarar naman jikin mutum. Madadin haka, shirin yayi alƙawarin canza metabolism don jin daɗin mai, yana ba ku damar cin adadin adadin kuzari na yau da kullun yayin da kuke ganin raguwar ƙimar jiki.

Tsarin

Ana gabatar da abincin anabolic a matakai. Kowane ɗayan an tsara shi don ko dai kulawa, riba, ko burin rage nauyi.

Kulawa da shigarwa lokaci

An ba da shawarar lokacin haɓakawa / shigarwa don makonni ɗaya zuwa huɗu tare da matakan cin abincin caloric na sau 18 nauyin jikinku a cikin fam. An tsara shi don bawa jikinka damar saba da ƙarancin carb a farkon abincin kuma ana amfani dashi azaman matakin kulawa gaba ɗaya.

Babban lokaci

Matsakaicin girma sannan yana biye da lokacin haɓakawa, tare da maƙasudin farko na cimma nauyin girma da ake so. Babu wani tsayayyen lokaci don wannan matakin, yayin da ake ƙarfafa mabiya su ci gaba da kasancewa har sai an sami nauyin nauyi.

Don ƙayyade nauyin nauyi mai kyau, DiPasquale yana ba da shawarar yin amfani da ƙimar jikinku mai kyau cikin fam, sannan ƙara 15 bisa ɗari. Yayinda lokacin yankan ya biyo bayan lokaci mai yawa, yin sama da nauyin jikin ku yana da kyau don sauƙaƙa asarar mai mai zuwa.

Yankan lokaci

Aƙarshe, lokacin yankan shine ainihin shirin rage nauyi mai nauyi, tare da shawarwari don yanke adadin kuzari 500 zuwa 1,000 daga lokacin kulawa. Ya kamata a gudanar da wannan matakin har sai kun sami kaso mai yawa na jiki, wanda zai fi dacewa da ƙasa da kashi 10.

Duk da yake kowane ɗayan matakai yana da matakan cin abincin caloric daban-daban dangane da maƙasudi, ƙimar macronutrient ba ta canzawa.

Abincin anabolic ya dogara ne akan keken motsa jiki: ƙananan-carb a lokacin mako da babban carb a ƙarshen mako. Sauyin kwanaki masu ƙarancin yawa da ƙarancin carbohydrate yana hana jiki komawa ga mafi yawan ƙananan ƙwayoyi don mai. Hakanan kwanakin mafi girman carb suna ba wa jiki damar sake cika man da ya ɓace yayin motsa jiki mai ƙarfi.

Makon sati / karshen mako

A lokacin mako-mako, ya kamata a mai da hankali kan iyakance yawan cin abincin carbohydrate zuwa fiye da gram 30 kowace rana tare da cin abincin kalori wanda ke zuwa musamman daga kitse da furotin. Da kyau, rashi ya zama mai kashi 60 zuwa 65, furotin daga 30 zuwa 35, da kuma 5 zuwa 10 na carbohydrates.

Bayan kwana biyar na cin abincin ƙananan-carb, an tsara ƙarshen mako don sake cika shagunan carbohydrate a jiki. Daga ƙarshen adadin kuzari, kashi 60 zuwa 80 ya kamata ya fito daga carbohydrates, tare da kashi 10 zuwa 20 daga mai da kuma kashi 10 zuwa 20 daga furotin.

Hadarin abincin anabolic

Abincin anabolic dole ne a bi shi kawai don wani saiti. Yana iya aiki don mai ginin jiki ko mai ɗaukar nauyi mai shirya don gasa.

Duk da yake abincin na iya ƙara ƙwanƙwan jiki yayin rage kayan kitsen jiki, ba yana nufin abincin na da lafiya ba. Babban koma baya ga abincin anabolic shine rashin fiber da ƙananan ƙwayoyin cuta, da farko daga ɗan ƙaramin kayan lambu, fruita legan itace, da kuma cin umea legan legume.

Yayinda ƙarshen ƙarshen mako ya ba da damar cin abinci mai yawa na carbohydrate, vegetablesan kayan lambu kaɗan, babu ƙwaya, da zeroa fruitsan zeroa zeroan itacen da aka ba da shawarar lokacin mako.

Wannan rashin daidaito zai haifar da raguwar shan antioxidants, mai mahimmanci don yaƙar danniya da ke haifar da motsa jiki ta hanyar motsa jiki. Saboda abincin shima bashi da zare, zai iya haifar da ƙari na ƙwayoyin cuta masu narkewar ciki da maƙarƙashiya na yau da kullun.

A cewar wasu dabba, insulin ba ya aiki sosai a kan mai mai yawa, abincin ketogenic kamar wannan. Domin kara kuzarin kuzari - har ma da ƙananan a lokacin aiki - kuna buƙatar insulin. Abubuwan cin abinci mai mai ƙima na yau da kullun na iya haifar da juriya na insulin, wanda zai iya ƙara haɗarin cututtukan zuciya, rubuta ciwon sukari na 2, da kuma ciwo na rayuwa.

Tare da shawarar kashi 60 zuwa 65 na adadin kalori daga cin mai, koda matsakaicin lokacin da aka yi akan abincin anabolic zai iya haifar da rashin aikin insulin. Yayinda aka rage yawan cin mai, aikin insulin zai koma yadda yake.

Yaya yawan mai kuke buƙata akan abincin anabolic?

Abincin mai cin abinci, musamman yawan cin mai mai mai ƙanshi, sananne ne don daidaita tasirin testosterone da haɓaka inrogen.

Girman waɗannan canje-canje ƙananan kaɗan ne, amma DiPasquale ya tsaya tsayin daka kan matsayinsa cewa wadatattun ƙwayoyi suna da mahimmanci don samar da ingantaccen hormone.

A ranakun mako, yana ba da shawarar yawan cin:

• yankakken nama mai nama
• duka qwai
• kayan kiwo mai-mai kamar cuku, kirim, da man shanu
• mai
• kwayoyi
• goro ya bazu

Idan aka kwatanta da mai- da polyunsaturated fats, daskararren mai yana kara yawan cholesterol da triglyceride. Wannan yana ƙara haɗarin zuciya da jijiyoyin jini.

Samfurin shirin abincin mako

Calories: 2300

Fats: Kashi 60-65

Protein: kashi 30-35

Carbohydrates: kashi 5-10

Abinci na 1: karin kumallo

• 3 cikakkun ƙwai
• 1 oz. cheddar cuku
• 1 tbsp. mai
• 2 links turkey tsiran alade, dafa shi

Whisk da qwai da cuku. Yi girki a cikin babban cokali 1 na mai kuma yi aiki tare da haɗin alade.

Gina Jiki: adadin kuzari 511, kitse 43.5 g, furotin 28.7 g, carb 1.4 g

Abinci na 2: abun ciye-ciye

• 6 oz. 1% cuku na gida
• 1 tbsp. almond man shanu
• 1 tbsp. flaxseed abinci
• 1 tbsp. mai

Yi amfani da cuku na gida tare da man shanu na almond, abincin flaxseed, da mai wanda aka gauraya a ciki.

Gina Jiki: adadin kuzari 410, kitse na 28.4, furotin 28.3, giya 11.5 g

Abinci na 3: Abincin rana

• 4 oz. dafa nono kaza
• 1 dafaffen kwai
• 2 kofashon romas
• 2 tbsp. mai
• 1 tbsp. ruwan inabi

Yi amfani da nono kaza da kwai akan latas. Jefa tare da mai da vinegar.

Gina Jiki: adadin kuzari 508, kitse 35.8, furotin 42.5 g, carb 3.8 g

Abincin 4: Abinci

• 4 oz. yankakken nama
• 1 oz. cheddar cuku
• 2 tbsp. man gyada

Cook naman sa tare da cuku. Yi aiki tare da man shanu a gefe.

Gina Jiki: adadin kuzari 513, kitse 32.6 g, furotin 49.5 g, 6.7 g carbs

Abinci na 5: Abincin dare

• 4 oz. dafa nono kaza
• 2 kofashon romas
• 1 tbsp. flaxseed abinci
• 1 tbsp. mai
• 1/2 tbsp. ruwan inabi

Whish flaxseed ci abinci, mai, da ruwan inabi. Jefa tare da letas kuma ayi aiki da nono kaza.

Gina Jiki: adadin kuzari 352, kitse 20.4, furotin 38.5 g, carb 5.4 g

Matakai na gaba

Duk da yake cin abinci na anabolic yana da amfani ga waɗanda ke neman iyakar ƙarfin motsa jiki, ba a ba da shawarar ga 'yan wasa masu fafatawa tare da buƙatun carbohydrate mafi girma. Hakanan bai dace ba ga mutanen da ke neman kawai don asarar nauyi.

Da yake shirin yana da matukar takurawa kuma yana da iyakance a cikin abubuwan gina jiki, ya kamata a yi amfani da shi cikin ɗan gajeren lokaci kawai don isa wani takamaiman buri. Don asarar nauyi gabaɗaya, kayan abinci mai gina jiki haɗe tare da motsa jiki sun fi karko, zaɓi mai koshin lafiya.