Nā Kumuhana Dietolic Anabolic: Kūkulu i ka Muscle a Lose Fat

Anter

• Pehea e holo ai ka ʻai anabolic?
• Ke hoʻolālā
• Mālama a me ka pae hoʻokomo
• Pae nui
• ʻĀpana ʻoki
• Nā lā pule / hopena pule
• Nā pilikia o ka papa anabolic
• Ehia mau momona āu e pono ai ma ka ʻai anabolic?
• ʻO kahi laʻana papahana hoʻolālā lā pule
• ʻAi 1: ʻAina kakahiaka
• ʻAi 2: Mea ʻai māmā
• ʻAina 3: ʻAina awakea
• ʻAi 4: Mea ʻai māmā
• ʻAina 5: ʻAina awakea
• Nā ʻanuʻu aʻe

Hōʻike Overview

ʻO kahi papaʻai e hoʻohiki ana e hoʻolilo i kou kino i mīkini kuni momona e like paha me ka hoʻolālā maikaʻi loa, akā maikaʻi paha nā kuleana i ka ʻoiaʻiʻo? ʻO ka papaʻai anabolic, i hana ʻia e Dr. Mauro DiPasquale, hōʻoiaʻiʻo i kēlā.

ʻO ka papaʻai anabolic kahi papaʻai ʻaʻaha-haʻahaʻa i hoʻokumu ʻia i nā lā low-carb a me nā lā kiʻekiʻe.

Ma ke ʻano he kauka a me ka mea hāpai mana hoʻokūkū, ua hoʻomohala ʻo DiPasquale i ka ʻai anabolic no ka poʻe e makemake ana e loaʻa ka nui o nā mākala i ka hiki ke mālama haʻahaʻa ʻia nā hale kūʻai momona o ke kino.

Ua kapa ʻo ia i kāna papa i ka papa ʻaina anabolic no ka mea ua manaʻoʻiʻo ʻo ia hiki i ke kaʻa pākeke ke mimic i nā hopena o nā steroid anaboliko.

Pehea e holo ai ka ʻai anabolic?

Wahi a DiPasquale, ʻo ka lawe ʻana i ka ʻaihue ʻāpiki e ʻae iā ʻoe e kuni i nā momona hou aku me he wahie. ʻAe kēia iā ʻoe e mālama i ka nui o nā mākala i hiki.

I loko o kahi papaʻai maʻamau, hoʻohana ʻia nā macronutrients ʻekolu - nā huakalā, nā protein, a me nā momona. No nā mea haʻuki, hāpai kino, a me nā hoʻoikaika kino, hana kēia hana kūlohelohe i ka hopohopo ke makemake lākou e lilo i ka kaumaha akā mālama i nā loaʻa o nā mākala. ʻO ka pōmaikaʻi o ka ʻai anabolic ʻaʻole ia ka palena ʻana i ka calorie.

Pono ke kino i nā calorie e mālama i ka nui o nā mākala, no laila ʻo ka hōʻemi ʻana o ka ʻai caloric hiki ke lilo i ka nalo ʻana o nā kino o nā kino. Akā, hoʻohiki ka hoʻolālā e hoʻololi i ka metabolism e makemake i ka momona, e ʻae iā ʻoe e ʻai i kahi nui o nā calorie ke ʻike mau nei i ka hōʻemi ʻana o ka pākēneka momona o ke kino.

Ke hoʻolālā

Hāʻawi ʻia ka ʻai anabolic i nā pae. Hoʻonohonoho ʻia kēlā me kēia no ka mālama pono ʻana, loaʻa, a i ʻole nā ​​pahu hopu pohō.

Mālama a me ka pae hoʻokomo

Hōʻike ʻia ka papa hana mālama / hoʻokomo no nā pule he hoʻokahi a ʻehā me nā pae o ka ʻai calories o 18 mau manawa ke kaupaona o kou kino i nā paona. Hoʻonohonoho ʻia e ʻae i kou kino e lilo i maʻa mau i ka loaʻa o ka haʻahaʻa-carb i ka hoʻomaka o ka papaʻai a hoʻohana ʻia ma ke ʻano he mālama mālama a puni.

Pae nui

Ma hope o ka pae nui ma hope o ka pae hoʻokomo, me ka pahuhopu mua o ka hoʻokō ʻana i kahi kaupaona nui i makemake ʻia. ʻAʻole kahi lōʻihi o ka lōʻihi no kēia pae, no ka mea, paipai ʻia nā mea ukali e noho mau a hiki i ka loaʻa ʻana o ke kaumaha.

No ka hoʻoholo ʻana i kāu kaupaona nui kūpono, hōʻike ʻo DiPasquale i ka hoʻohana ʻana i kāu kaupaona kino kūpono i nā paona, a laila e hoʻonui ana i ka 15 pākēneka. E like me ka ʻoki ʻoki ʻana ma hope o ka pae nui, ʻo ka hele ʻana ma luna o kou kaumaha o ke kino kūpono e manaʻo ʻia e maʻalahi ka momona momona ma hope.

ʻĀpana ʻoki

ʻO ka mea hope loa, ʻo ka ʻoki ʻoki ka mea nui i kahi hoʻolālā hoʻemi kaumaha paona paona, me nā ʻōlelo paipai e ʻokiʻoki i ka 500 a hiki i ka 1000 calories mai ke kaʻina mālama. E holo kēia pae a hiki i kou hoʻokō ʻana i kahi pākēneka momona o ke kino i makemake ʻia, ʻoi aku ka maikaʻi ma mua o 10 pākēneka.

ʻOiai kēlā me kēia me kēia ʻāpana he ʻokoʻa ka nui o nā helu calorie i hoʻokumu ʻia ma nā pahuhopu, ʻaʻole i loli ka nui o nā macronutrient.

Hoʻokumu ʻia ka papa anabolic i ka paikikala momona: low-carb i loko o ka hebedoma a me ka carb kiʻekiʻe ma nā hopena pule. ʻO nā lā haʻahaʻa haʻahaʻa kiʻekiʻe a kiʻekiʻe hoʻi e pale i ke kino mai ka hoʻi ʻana i ke ahi i ka nui o nā kalebuna no ka wahie. ʻAe pū nā lā ʻoi kiʻekiʻe i ke kino e hoʻopiha i ka wahie i nalo i ka hoʻoikaika kino.

Nā lā pule / hopena pule

No ka ʻāpana o ka pule, pono ka nānā ʻana i ka kaupalena ʻana i ka lawe ʻana o ka carbohydrate a ʻoi aku ma mua o 30 gram i kēlā me kēia lā me ka lawe ʻana o ka calory e hele mua mai ka momona a me ka protein. ʻO ke kūpono, ʻo ka haki ʻana he 60 a 65 pakeneka momona, 30 a 35 pākēneka protein, a 5 a 10 pakeneka ʻona.

Ma hope o ʻelima mau lā o ka lawe ʻana i ka hāpau-momona, hoʻolālā ʻia ka pae o ka hopena pule e hoʻopiha i nā hale kūʻai kāhāhā i ke kino. ʻO nā calorie o ka hopena pule, he 60 a 80 paha pākēneka e hele mai nā huaʻaleʻale, me 10 a 20 pākēneka mai ka momona a 10 a 20 pākēneka mai ka protein.

Nā pilikia o ka papa anabolic

E mālama wale ʻia ka ʻai anabolic no kahi manawa i hoʻonohonoho ʻia. Hana paha ia no kahi bodybuilder a i ʻole weightlifter e hoʻomākaukau ana no ka hoʻokūkū.

ʻOiai ʻo ka papaʻai e hoʻonui i ka momona o ke kino ʻoiai e hōʻemi ana i nā hale kūʻai momona o ke kino, ʻaʻole ia he kumu olakino ka papaʻai. ʻO ka hemahema mua i ka papa anabolic ʻo ka nele o ka fiber a me nā micronutrients, ke kumu nui mai ka liʻiliʻi o nā mea kanu, nā hua, a me nā legume.

ʻOiai ka ʻāpana o ka hopena pule e ʻae i ka lawe ʻana i ka carbohydrate kiʻekiʻe, he mau mea kanu, ʻaʻohe legume, a me nā hua ʻole e ʻōlelo ʻia no ka ʻāpana o ka pule.

ʻO kēia kaulike ʻole e hopena i ka hōʻemi ʻana o nā antioxidant, pono no ka hakakā ʻana i ke koʻikoʻi oxidative i hana ʻia e ka hoʻoikaika kino. Ma muli o ka nele o ka meaʻai i ka fiber, hiki iā ia ke alakaʻi i kahi ulu o nā bacteria bacteria maikaʻi ʻole a me ka paʻa paʻa mau.

Wahi a kekahi holoholona, ​​ʻaʻole holo pono ka insulin ma ka momona momona, nāʻai ketogenic e like me kēia. I mea e hoʻopili ai i nā huaʻaleʻale - a ʻo nā mea liʻiliʻi i ka lā o ka pule - pono ʻoe i ka insulin. Hiki i nā papaʻai momona momona momona ke alakaʻi i ke kūpaʻa o ka insulin, kahi e hoʻonui ai i ka makaʻu o ka maʻi puʻuwai, ʻano diabetes he 2, a me ka maʻi maʻi metabolic.

Me ka paipai ʻia he 60 a 65 pākēneka calorie mai ka lawe ʻana i ka momona, ʻoiai ka manawa kaulike o ka manawa i hoʻohana ʻia i ka papa anabolic e alakaʻi i ka lawa ʻole o ka hana insulin. Ke emi nei ka nui o ka lawe ʻana o ka momona, hoʻi ka hana o ka insulin i kona kūlana maʻamau.

Ehia mau momona āu e pono ai ma ka ʻai anabolic?

ʻO ka momona momona, ʻo ia hoʻi kahi kiʻekiʻe o ka momona momona, ʻike ʻia e hoʻoponopono maikaʻi i ka hana testosterone a me androgen.

Heʻuʻuku ka nui o kēia mau loli, akā paʻa paʻa ʻo DiPasquale i kona kūlana he mea nui nā momona momona no ka hana ʻana o ka hormone maikaʻi.

Ma nā lā pule, hōʻike ʻo ia i kahi kiʻekiʻe o:

• ʻoki momona o kaʻiʻo ʻulaʻula
• hua holoʻokoʻa
• nā huahana waiū momona piha e like me ka tī, ka kirima, a me ka waiūpaka
• nā aila
• hua kukui
• pālahalaha ka Nut

Hoʻohālikelike ʻia i nā momona mono- a me polyunsaturated, hoʻonui nā momona momona i nā kiʻekiʻe kolesterol a me nā triglyceride. Hoʻonui kēia i ka pilikia o ka maʻi ʻōpū.

ʻO kahi laʻana papahana hoʻolālā lā pule

Kalepona: 2300

Nā momona: 60-65 pakeneka

Protein: 30-35 pakeneka

Nā Kāpika: 5-10 pakeneka

ʻAi 1: ʻAina kakahiaka

• 3 mau huamoa holoʻokoʻa
• 1 ʻoka tī cheddar
• 1 tbsp ʻaila
• 2 loulou sausage kālaki, kuke ʻia

ʻO Whisk i nā hua a me ka tī. Hoʻomaʻa i ka punetune o ka aila 1 a lawelawe me nā loulou sausage.

Meaʻai: 511 calories, 43.5 g momona, 28.7 g protein, 1.4 g carbs

ʻAi 2: Mea ʻai māmā

• 6 oz 1% hale tī
• 1 tbsp ʻalemona almond
• 1 tbsp ʻai palaoa
• 1 tbsp ʻaila

E lawelawe i ka tī liʻiliʻi me ka waiū almond, ka palaoa flaxseed, a me ka ʻaila i hui pū ʻia.

Kaʻai pono: 410 calories, 28.4 g momona, 28.3 g protein, 11.5 g carbs

ʻAina 3: ʻAina awakea

• 4 oz umauma moa moʻa
• 1 hua moa paakiki
• 2 kīʻaha romaine lettuce
• 2 kele. ʻaila
• 1 tbsp vīnega

E lawelawe i ka umauma moa a me ka hua manu ma luna o ka lettuce. Kiola me ka ʻaila a me ka vīnega.

Meaʻai: 508 calories, 35.8 g momona, 42.5 g protein, 3.8 g carbs

ʻAi 4: Mea ʻai māmā

• 4 oz pipi pipi
• 1 ʻoka tī lika
• 2 kele. pata pīnī

Hoʻomoʻa i ka pīʻai honua me ka tī. E lawelawe me ka pīpī pīpī ma ke ʻaoʻao.

Meaʻai: 513 calories, 32.6 g momona, 49.5 g protein, 6.7 g carbs

ʻAina 5: ʻAina awakea

• 4 oz umauma moa moʻa
• 2 kīʻaha romaine lettuce
• 1 tbsp ʻai palaoa
• 1 tbsp ʻaila
• 1/2 kīʻaha. vīnega

ʻOhi i ka ʻai flaxseed, aila, a me ka vīnega. Kiola me ka letus a lawelawe me ka umauma moa.

Meaʻai: 352 calories, 20.4 g momona, 38.5 g protein, 5.4 g carbs

Nā ʻanuʻu aʻe

ʻOiai he mea maikaʻi ka papaʻai anabolic no ka poʻe e ʻimi nei i ka loaʻa pono pono o ke kino, ʻaʻole ia e koi ʻia no ka poʻe hoʻokūkū hoʻokūkū me nā pono ʻoi loa o ka momona. ʻAʻole kūpono ia no nā poʻe e nānā wale ana no ka pohō kaumaha.

ʻOiai ka palena o ka papahana a palena ʻia i nā meaola, pono e hoʻohana ʻia ia no kahi manawa pōkole i hiki ai i kahi pahuhopu kikoʻī. No ka pohō kaumaha nui, nā papaʻai momona-momona i hui pū ʻia me ka hoʻoikaika kino kahi koho paʻa loa, olakino olakino.