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KsiĄŻka Przygotowania Stolu Kultury
Paperback
Publisher Price: $44.99
ISBN13: 9781837629725
Publisher: Daria Tomaszewska
Published: Oct 24 2022
Pages: 320
Weight: 0.95
Height: 0.67 Width: 6.00 Depth: 9.00
Language: Polish
Nikt nie zwraca tyle uwagi na to, co jedzą, co kulturysta. Kalorie muszą byc prawidlowe, a makra muszą byc zbilansowane i nie możemy też zapomniec o mikro.
Są też różne filozofie dietetyczne, które walczą o pozycję pole position - przerywany post, kolarstwo węglowodanowe, ketogeniczna i flexi, żeby wymienic tylko kilka. Cóż, niezależnie od preferencji, te przepisy na kulturystykę Cię obejmują.
Kulturystyka to delikatna równowaga między budowaniem mięśni a spalaniem tluszczu. Potrzebujesz odpowiedniej ilości kalorii, aby budowac mięśnie, ale potrzebujesz również deficytu kalorii, aby spalic nagromadzony tluszcz. Brzmi to niemożliwe, ale tak nie jest. Tajemnica? Podstawowa matematyka. Lub, jak to się nazywa w świecie fitness: równanie bilansu energetycznego. Mówiąc najprościej, im więcej masz mięśni i im bardziej jesteś
aktywny, tym więcej musisz jeśc. To dlatego, że im więcej masz beztluszczowej masy mięśniowej, tym więcej energii (dzięki, jedzenie!) potrzeba, aby poruszyc ten mięsień. Wszystko od podstawowych funkcji, takich jak oddychanie, trawienie i bicie serca, po chodzenie i noszenie prania po schodach lub bardziej celowe cwiczenia,
Piętnaście najlepszych pokarmów na wzrost mięśni
1. Wolowina z bydla karmionego trawą, w porównaniu do wolowiny karmionej zbożem, ma mniejszą zawartośc tluszczu, zawiera więcej niezbędnych nienasyconych kwasów tluszczowych i przeciwutleniaczy oraz mniej tluszczu podnoszącego poziom cholesterolu.
2. Biale mięso: kurczak, indyk i wieprzowina są doskonalym źródlem chudego bialego mięsa. Niska zawartośc tluszczu i wysoka zawartośc bialka, pozwala uzyskac wszystkie gramy bialka, których potrzebujesz, bez wysylania kalorii przez dach.
3. Losośjest jednym z najwyższych źródel witaminy D w diecie. Badania wykazaly, że witamina D przyczynia się do zwiększenia sily mięśni.
4. skorupiaksą wspanialym źródlem chudego bialka i cynku. Cynk jest niezbędny do cwiczeń, a im więcej się cwiczymy, tym bardziej się go wyczerpuje. Utrzymanie wysokiego poziomu cynku pomoże Ci uzyskac najlepsze rezultaty.
5. Żóltkasą bogate w cholesterol, rodzaj tluszczu, który organizm wykorzystuje najskuteczniej do budowy testosteronu. Dostarcza również witaminę D, witaminę związaną z wyższym poziomem testosteronu. Sztuką jest oczywiście umiar, więc uważaj na swoje porcje.
Piętnaście najlepszych pokarmów spalających tluszcz
1. Chude bialko: Źródla bialka o niższej calkowitej kaloryczności, takie jak krewetki, polędwica wieprzowa, pierś z kurczaka, bialka jaj lub beztluszczowy jogurt grecki, bylyby najlepszym wyborem do utraty wagi.
2. Ryby zimnowodnemają duże ilości kwasów tluszczowych omega-3, które, jak wykazano, poprawiają poziom leptyny, hormonu, który pomaga regulowac glód i sytośc.
3. ORZECHYsą bogate w bialko, blonnik i zdrowe tluszcze. Badania kliniczne wykazaly, że diety niskokaloryczne zawierające orzechy prowadzą do większej utraty wagi niż diety bezorzechowe.
4. Warzywa krzyżowedostarcza zwalczające choroby fitochemikalia. W szczególności, indol-3-karbinol, wspomaga utratę wagi, zwalcza przyrost masy ciala, poprawia tolerancję glukozy i pomaga regulowac poziom estrogenu i testosteronu.
5. Szpinak, Wykazano, że inne podobne zielone blony roślinne są ważną częścią diety, powodując znaczną utratę wagi, poprawiając poziom cholesterolu, zmniejszając apetyt na slodycze i pomagając zmniejszyc glód.
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