Diet for bushewa. Ka'idojin da kuma menus

Bushewa - wani mataki mai muhimmanci da a sana'a bodybuilding. Amma idan kana so ka saya wani enviable taimako, rashin samun damar zuwa dakin motsa jiki da kuma yi hadadden atisayen. Dole rage cin abinci don ya bushe, da kuma kawai to, zai kasance sakamakon tabbatacce.

Bushewa - wani m lokaci, wanda dole ne a bi mataki kafa na tsoka taro. Athlete watanni samun tsoka taro kiwata "baƙin ƙarfe", da kuma ci da yawa. Sa'an nan kuma ya zama dole ne m da kuma hana rage cin abinci da yawa. Bushewa "yana taimaka" jawo taimako na tsoka da kuma "ƙona" da karin mai cewa ya tara a can farko. Kawai a cikin wannan harka shi ne zai yiwu a cimma bayyane da kuma kyakkyawan sakamako ba.

Babban ka'idodin waɗanda dogara ne da rage cin abinci domin bushewa, wadannan su ne dokokin da cewa dole ne bi da dukan waɗanda suke so su rasa nauyi da kuma ci gaba da jikinka a babban siffar.

A farko manufa. Ba shi yiwuwa a shirya wani "abun ciye-ciye" carbohydrates. A wannan yanayin, a yi azumi a-abinci hamburger, fries, desserts kamata a manta da lokaci mai tsawo.

Doka ta biyu. Babu bukatar count a sauri sakamakon, don haka mai karfi ƙuntatawa a cikin abinci ba zai kai ga tabbatacce, kuma, mafi muhimmanci, da amfani ga kiwon lafiya da kuma siffar da sakamakon. Ba zai fara bushewa da kuma rage cin abinci "ci" ma tsoka taro. Asarar 0.5 - 1 kg mako - halal ne a kudi. Greater hankali ya kamata a biya su abin da kuke ci, maimakon yawa.

The uku manufa. Wajibi ne a rage adadin mai cinyewa. Na kayayyakin wadãtar a muhimmanci m acid, abin da ya kamata a yi amfani da za a iya kira kifi, kifi, man zaitun da linseed man fetur.

A karo na hudu manufa. Yana mayar da hankali a kan shawarar gina jiki a rage cin abinci. Domin tsoka taro shi yana bukatar shi zuwa ga tsira da gagarumin abin da ake ci hane-hane. Sa'an nan za a fara bushewa. A rage cin abinci ya kamata kunshi low-mai kiwo samfurori da kuma nama, qwai, kuma kaza nono.

A karo na biyar manufa. A da sinadirai masu bukatar amfani carbohydrates da kuma kayan lambu, saboda su ne mafi kyau tushen samar da makamashi ga jiki. Gaba daya cire daga cikin abinci ice cream, zaki pastries, sodas, giya drinks, da wuri da kuma da dama sweets.

The shida manufa. Don cimma cikakken sakamakon za a iya amfani da mai-kona kwayoyi da kuma Additives, wanda yana da babban selection na wasanni saloons kuma online Stores.

Saboda haka ga bushewa rage cin abinci ya kamata sun hada da isasshen yawa na alama abubuwa, bitamin da kuma adadin kuzari, domin an ba da shawarar dakatar da aiki motsa jiki.

Za ka iya bayar da shawarar da wadannan m menu.

karin kumallo:

Option 1: oatmeal a low-mai madara da ayaba. Shayi.

Option 2. buckwheat, a sanwic na masara burodi da kuma ja kifi (amma babu man shanu), kofi.

Option 3. Boiled kwai sunadaran da squash (kabewa) pancakes. Shayi.

Option 4: Low-mai yogurt da granola.

Option 5. omelet sunadarai, sanwic na burodi da bran da zuma shayi.

Rungumi 6. semolina Boiled a madara da Bugu da kari na nonfat bushe da 'ya'yan itatuwa (apricots da plums). Bread daga 5 hatsi cuku. Kofi.

Option 7. Boiled kayan lambu da low-mai kifi da kuma salatin ganye.

abincin rana:

Option 1: Kayan lambu miyan, buckwheat da kuma sara kaza, salatin na beets da karas da linseed man fetur.

Option 2. Soup da broccoli yakan ko farin kabeji. Steamed kayan lambu da kuma Boiled kaza nono.

Option 3: Kunnen na kifi. Stewed kabeji da kuma Boiled nama (naman maraki).

Option 4: miya da namomin kaza. Kaza Patties steamed da stewed barkono.

Option 5. Soup "Pickle" tare da naman maraki da buckwheat. Meatballs da kuma steamed kayan lambu. Kayan lambu ruwan 'ya'yan itace.

Option 6. Kharcho tare da shinkafa da naman maraki. barkono cushe da kayan lambu. Kefir.

Rungumi 7. Soup da kaza nono. Buckwheat da steamed fari kifi. Juice.

Dinner kamata kunshi salatin tare da sabo kayan lambu, Boiled kifi da kuma yogurt.

Diet for bushewa shafi yin amfani da akalla 2 lita na ruwa mai tsarkakẽwa.