Sport omisa 'mele: ka menu letsatsi le letsatsi le melao ea phepo e nepahetseng bakeng sa basali

mesifa boima e thehiloe sete ya dithulaganyo anabolic, e ile ea fella ka ho ke keng ea qojoa lebenkeleng mafura. Ho ea liphallelo e - ena ke karolo ea bobeli ea mosebetsi oa bodybuilder efe kapa efe e fetang 'mele ea bona. Ho chesa 'mele mafura le bontša hōla mesifa, ho ikoetlisa feela ha ea lekana. Hloka omisa 'mele. Menu tsa e mong le e letsatsi le radically tsosolosoa sebakeng sa tshebediso ya dihlahiswa le matla a phahameng boleng khatiso e etsoang tabeng protheine.

seratsoana Features

• Lihlahisoa tsa motheo tse latelang: lehe tšoeu, phehiloeng khoho, tlhapi e tšoeu ntle mafura, chisi, lijo tse tsoang leoatleng.
• Rarahaneng lik'habohaedreite li laoloa le ho fokotsa karolo ea seratsoana sa: buckwheat, oats, matlapi a korong.
• Meroho lokela ho lula ka matla hobane ba ne ba ke mehloli ea faeba: k'habeche, meroho, likomkomere.

Pastry, monate, carbonated le natefisoang dino, litapole, lihoete - tsohle ka ho feletseng felisa ho omisa 'mele. Daily menu ya fapana ho itšetlehile ka mekhahlelo, e leng e fana ka bakeng sa phokotso butle-butle lik'habohaedreite le kgutlisetsa morao selelekela bona ka lijo le.

Likhakanyo 'mele omisa menu ya

lijo tsa hoseng

- 50 g, buckwheat kapa oatmeal;

- 100 g ya phehiloeng khoho letsoele;

- dikgerama 50-100 tsa meroho, se nōkiloeng ka lero la lemone, konofolo.

ja lijo tsa motšehare

dikgerama mashome a mahlano tsa Cottage chisi kapa ka yogurt (mabenkele lijo tse tlaase ka mafura a sa loketse), litholoana lokela ho etsa khetho - grapefruit, tse peli kiwi, apole.

ja lijo tsa motšehare

- 50 g, buckwheat kapa oatmeal;

- 100 g, le tlhapi phehiloeng.

thapama seneke

- Lijo ka lijo tsa motšehare.

lijo tsa mantsiboea

- 25 g, buckwheat kapa oatmeal;

- 1 kaofela lehe le 4 lehe makhooa (yolks lehe ha sebelisoa).

The lijong bobeli

- 100-150 g, tsa meroho salate le ditamati, likomkomere, radishes, lettuce makhasi le lero la lemone.

Phokotsong lieha ka ka tjhelete e ya lik'habohaedreite - pakane phehella ke omisa 'mele. A menu ya letsatsi le letsatsi e ka tšoanang empa ho fetola tjhelete ya lik'habohaedreite mehloli lieha: lijo-thollo, meroho, Cottage chisi.

Rera phepelo ea beke le beke

Bekeng ea pele e akarelletsa ho sebelisa 2 g, ea k'habohaedreite ka lik'hilograma 1 ya boima ba 'mele. Palo e balwa bakeng sa letsatsi le le leng 'me e arotsoe lipakeng tsa lijo, ha ho lijo tsa mantsiboea o lokela ho tloha halofo ea lijo tse jeoang tsa motšehare.

beke ea bobeli ke phokotso rulagantsne ya palo ya k'habohaedreite ho 1 g,, lenane la lihlahisoa ho tšoana le bekeng ea pele.

beke ea boraro - khaola carbs ho 1 mob mobile ka kilogerama ea boima ba 'mele, ho tela lihlahisoa tsa lebese le meroho. Ka nako e 'ngoe o lokela ho ja ha ho na tse fetang 120 g, lijo.

Bekeng e bone tsoela pele ho busa ba bararo, empa karolo e itseng ea e mong le e lijo e fokotsehile ho 100 g, matšoao leha e le efe ea ho kula - pontšo ho thibela ho omisa.

beke bohlano - e tsoa butle-butle ho tloha ka thata lipapali lijo, lik'habohaedreite eketsa ho 1 g, ka ho ya ka lik'hilograma tsa boima ba 'mele ka lebaka la ho lijo tse tsoang leoatleng,' me Salads.

Bekeng botšelela e lumellana pele. The seratsoana bonahala chisi, litholoana.

Jang lik'hilojule bonyane 1200 ka letsatsi, ja 6-7 makhetlo a letsatsi le letsatsi seno 2-3 a etsang dilitara tse tsa metsi, ho fetola butle-butle ka ho ja mekhoa - melao ena ho akarelletsa ho omisa 'mele bakeng sa basali. Menu e thata ka ho lekaneng, e ne e le ho hana ka ho feletseng mafura a ka ama bophelo ba tsamaiso ea ho ikatisa le tshebetso.

tshebetso nka libeke tse 4-8, ho itšetlehile ka tekanyo ea metabolism le palo ea bokeletseng mafura. Ho tswa ho omisa thulaganyou e lokela ho tlohela ponahalo ea malaise, monohalogen acetone tatso ka molomo.

Basali ba batla mokhoa oa ho etsa hore 'mele oa omisa bakeng sa boima ba' mele, e lokela ho ba hlokomela hore sena ha se ho ja ka, empa ho ja ka bakeng sa baatlelete le mesifa boima lekaneng. Ha ho pokello ea mesifa le boima kamehla ka bona lijo k'habohaedreite ntle e tla etsa hore lefu le: ho bokella 'mele ketone |, e lula e ka mor'a hore ho chesoa ha mafura. boemo ena e qala ka mokhathala le hlooho e 'me ho ka fella ka coma.

Basali ba bang ba ho lekaneng ho e tela 30% ya melao tloaelehileng ho lik'habohaedreite hore 'mele oo e neng e tšoaretsoe Dryer. Menu tsa letsatsi le letsatsi - ke motheong oa ponahalo ea liphallelo, empa mesifa hloka matla e matla mejaro. Loketseng Tabata tsamaiso, e leng lokela ho e alternated le aerobiki Workouts.