Butch ukudla: inkcazelo, izimvo, menu

Butch yokudla - lo mgaqo yamandla, olusekelwe protein-carbon alternation. Umongo ekutyeni kukuba isixa-carbon zabanjwa alternation ukutya, ngokuxhomekeke ngosuku oluthile.

Ithuba yonke yahlulwe izigaba ezine eziphambili. Kwiintsuku ezimbini zokuqala, loo mntu usebenzisa isixa amancinane ukutya carbohydrate, kunye nokusilela protein ihlawula. Ngexesha ngomhla wesithathu, kufuneka ukuba esona sixa sikhulu carbohydrate, kwaye inani yeemveliso protein eninzi kuncitshiswa kubuncinane epheleleyo. Ngosuku lwesine ukuba adle malunga imali efanayo lweziqalelo zombini. Kodwa kule mihla Iingcali zokutya bacebisa ukuba ukunyuka encinane mali ukutya ekudleni.

Butch ukutya, ncomo kuzo abe ingculaza ngenxa yokulawulwa ngempumelelo nani imilo, kuba uye wafumana udumo ngokubanzi phakathi bodybuilders kunye neembaleki.

Umsebenzi wethu - ukuqwalasela imigaqo yalo engundoqo kunye namanyathelo emzimbeni womntu. Ngoko, kwiintsuku ezimbini zokuqala ukusetyenziswa ukudla umzimba uchitha equlethwe ilondoloza kulo glycogen phantse ngokupheleleyo, ngamanye amanqatha phantse asisetyenziswa njengomthombo wamandla. Ngexesha ngomhla wesithathu, xa inqanaba wekhabohayidreyiti kuphuma oluphezulu, umzimba ulahlekelwa yokuqhelaniswa wayo kwaye iyaqhubeka ukuvelisa amandla inertia, bachitha zokugcina ezikhoyo ngamanqatha. A glycogen Kusenjalo amaninzi kwizihlunu wesibindi. Butch yokudla kulo mzekelo kukhokelela ekubeni umzimba liphantsi kakhulu uxinezeleko kwaye yakhiwe kwi indlela eyahlukileyo, nto leyo ekhokelela ekubeni umzimba.

Njengoko zokudla bathi ukudla ayiphelelanga ngexesha isetyenziselwe. Inyaniso ukuba babambelele kwinqanaba ude ube ufikelela iziphumo ezinqwenelekayo ngenxa yenu.

Sifuna ukuba banikele kuwe isampuli okutya ukudla, ngoko ungabona koko mveliso kube nendlela ukubambelela umbuso onjalo.

Butch ukudla: i menu kosuku lokuqala nelesibini (imini protein):

Breakfast kusenokuquka 2 amaqanda, lettuce, iitumato kunye yemixoxozi (njengoko yokugalela amafutha ezithuthi kuhle ukusebenzisa oli yemifuno) kwakunye cottage itshizi kunye neti eluhlaza.

Emini udle yenkuku ebilisiweyo, inyama yenkomo, imifuno iyabiliswa neembotyi wayipheka.

Dinner lungaquka ezibini ebilisiweyo okanye iyabiliswa cucumber intlanzi kunye lettuce.

Kule mihla kufuneka ukunciphisa ukusetyenziswa carbohydrate ukutya kabini, ie kuwe kufuneka ukuba ayahlule ukuselwa isonka, ukutya okuziinkozo, imifuno, iziqhamo kwisiqingatha. Loo manqaku aye enesiqulatho eliphezulu carbohydrate, kunye nemfuneko ngaphandle ukusuka kwizidlo. Ngenxa yokuba le menu idityaniswe ukuba inyama, intlanzi, amaqanda kunye nenkukhu. ixabiso Amandla le mini - 1200 kcal.

Ngosuku lwesithathu - ekudleni. imenyu yayo ingaba:

Breakfast - Oatmeal zeerasintyisi, yonke ingqolowa isonka, iti eluhlaza.

Isidlo sasemini - irayisi ebilisiweyo, isaladi yemifuno, nesiqingatha ebilisiweyo inkukhu ibele.

Dinner - pasta kunye isosi yetumato (okanye irayisi iyabiliswa kunye nemifuno).

Butch ukudla ngomhla wesithathu kuthetha ukunciphisa isixa iimveliso protein. Kakhulu luncedo ukuba sidle iziqhamo, imifuno, iimveliso zeesiriyeli, kunye nesonka. Of protein iimveliso bavumelekile ukuba ukutya itshizi encinane, izilayi ezibini okanye ezintathu sisi iyogurt. ixabiso amandla ka imini mayingagqithi 1500 kcal.

Njengoko udle kwakunye ngomhla wesithathu Ngosuku lwesine. Ukuvunyelwa ukuba balandele njengoko ukutya njengesiqhelo. ixabiso amandla Ngosuku lwesine - 1200 kcal.

Isibakala sokuba Butch ukudla luphawulwa iimpawu ezininzi ezintle, kuquka yokunyusa iinkqubo pathways, ukuphelisa likhoboka ukuya kwiqondo elithile lweekhalori, loo nto ikhokelele ekubeni nokwanda kwamafutha iiseli. WoMntu ngqo koku ukutya, kuba sempilweni entle.