Olee otú na-eri mgbe kacha

Edebe ihe kwesịrị ekwesị oriri na-edozi mgbe ị na-na-amụ bụ adịghị mkpa karịa na-asọpụrụ ndị mmega ahụ na zuru ike. Ya mere ajụjụ: otú na-eri mgbe ka ịkụ, bụ nnọọ mkpa maka ndị na-aga na-enweta muscle uka. Iji nweta muscle uka, unu mara na n'oge na-mgbatị gị ahụ mkpa a zuru ezu ego nke nri nke ga-enye ya ike nke na ọ pụrụ imeri ibu.

Anyị ikwubi na ịmara otú eri mgbe ka ịkụ, ọ bụla ikpe na ọ bụ omume na-aga agụụ na-agụ na mgbatị. Ọ dị mkpa na-eri tupu a mgbatị.

Ndị na-esonụ Atụmatụ ga mara na i na-esi na-eri nri mgbe swinging.

Ndabere nke oriri na-edozi - protein.

N'ihi na muscle ibu mkpa protein nri na ọ ga-dabeere na ndị na-esonụ na ngwaahịa: beef, ọkụkọ, azụ, a dịgasị iche iche nke agwa, powdered protein ụtụtụ. On top of ha na-ala-abụba na ala-abụba mmiri ara ehi na ngwaahịa - cheese, mmiri ara ehi, cheese nakwa bred. Ị nwere ịchịkwa oriri nke protein - 2 grams kwa kilogram nke bodyweight. Ebe ọ bụ na ahụ na-apụghị banye kwa nri karịa 30-40 grams nke protein, dum kwa ụbọchị ọnụego ka a ga-ekesa na 5-6 oriri.

Rie ọzọ carbohydrates.

Idebe iwu nke esi eri mgbe ka ịkụ, i kwesịrị icheta na isi iyi nke carbohydrates maka gị ahu kwesịrị ọka, akwụkwọ nri, mkpụrụ osisi na carbohydrate powder Ụtụtụ. Na-adịghị ala ala enweghị carbohydrates na ihe oriri ahụ na-amalite iji gị muscle anụ ahụ dị ka a "mmanụ ụgbọala". Ya mere, ihe niile unu ọzụzụ unu ga-abụ ihe efu. Ọ dị mkpa na-ahọrọ na ngwaahịa ebe ọzọ carbohydrates. Ọ nwere ike gwere poteto, pasta, osikapa, pancakes, amiri, mmanụ aṅụ, oatmeal kuki, muffin, unere na mfri eke apụl.

Calories - a ihe na muscle ibu.

Rịba ama na ị ga-na-ọzọ calories karịa ị na-emefu. Akwara ibu bụ ịrụ ụka adịghị mkpa ike itinye ihe. Ya mere, uru ahụ ga-eto eto ma ọ bụrụ na ị na-etinye ihe calories karịa ihe oriri gị na-enye. Mmetụta nke na-amụba muscle uka dabeere na nnata nke ngafe calories ke idem. Ọ bụrụ na uru ahụ na-adịghị na-eto eto mgbe a siri ike mgbatị, i nwere ike tinye kwa nri ọzọ 100 grams nke carbohydrates, dị ka ogologo oge n'ihi na egosiri.

Iche iche nri.

Ọ dị ezigbo mkpa mgbe ị na-ekpebi na-esi na-eri nri mgbe jijiji m nghọta na ọ gaghị ekwe omume na-eto eto a muscle na a nri, na nke kama eke ngwaahịa ị ga-ntụ, na mineral na vitamin na mkpụrụ ọgwụ. Nutritionists mara na osisi oriri nwere phytochemicals nwere antioxidant Njirimara. Ha egbochi ọrịa, na-ewusi dịghịzi usoro, neutralize microorganisms. ọ bụghị mgbe niile na powdered ngwaahịa ndị dị otú ahụ bekee. Ahụmahụ na-egosi na na ebe nke ogbenye eke nri, muscle uka jụ na-eto eto. The kwa ụbọchị menu ga-agụnye dịkarịa ala atọ na servings nke akwụkwọ nri na mkpụrụ osisi dị ka ukwuu. N'oge oyi, ọ ga-atụkwasịkwara yoghurt (protein mmanya ma ọ bụ porridge) ọhụrụ na friji strawberries, blakberị, blueberries, melons iberibe. Na pasta na osikapa ọṅụṅụ stewed kabeeji, mushrooms na-ede ede chopped yabasị. Otu ma ọ bụ ugboro abụọ n'ụbọchị nke ga-eri a akụkụ buru ibu nke akwukwo nri salad na ihe oriri na mmanụ.

Nutrition mgbe ihe omumu.

Iji kpamkpam ịghọta otú eri mgbe ka ịkụ, mkpa ka ị mara na àjà ihe ọṅụṅụ-ufiop mmega enwekwu ntọhapụ nke homonụ, nke nwere ike ime ka mbibi nke muscle anụ ahụ. Ndị a homonụ na-mgbe nile na ụjọ na-atụ ma ọ bụ anụ ahụ nchegbu. Ya mere, ozugbo mgbe ọgwụgwụ nke ọzụzụ dị mkpa ka ị na-eri "ngwa ngwa" carbohydrates. Iji mee nke a, o kwesịrị ekwesị bagels, oatmeal kuki, amiri, mmanụ aṅụ. Back na mkpuchi ụlọ ga-eri kwa kilogram nke ha ahu arọ 1.5 grams nke carbohydrates. Ma protein, mgbe ahụ, ọ ga-eji na ntụ ntụ, n'ụdị a ọ na-ọma etinye obi gị dum site na ike gwụrụ uru.