M\u0113s varam labot uztura k\u013c\u016bdas tikai tad, ja par t\u0101m zin\u0101m. Ja m\u0113s varam t\u0101s noliegt, tas ir, nov\u0113rst, parasti pan\u0101kam pozit\u012bvas p\u0101rmai\u0146as. Tad uzturs patie\u0161\u0101m k\u013c\u016bst par iz\u0161\u0137iro\u0161o pozit\u012bvo faktoru, kas padar\u012bs m\u016bsu smago darbu sporta z\u0101l\u0113 v\u0113rt\u012bgu. T\u0101tad iepaz\u012bsimies ar 10 bie\u017e\u0101k pie\u013cautaj\u0101m k\u013c\u016bd\u0101m, ko pie\u013cauj kult\u016bristi, lai j\u016bs var\u0113tu no t\u0101m izvair\u012bties, \u0113doties pa\u0161i!<\/p>
Tas ir biolo\u0123isks likums, ka liek\u0101 neizmantot\u0101 ener\u0123ija no uztura noved pie \u0137erme\u0146a tauku uzkr\u0101\u0161an\u0101s. T\u0101p\u0113c p\u0101r\u0113\u0161an\u0101s ir liel\u0101k\u0101 k\u013c\u016bda. Galu gal\u0101 kult\u016brisma m\u0113r\u0137is Nr. 1 ir musku\u013cu veido\u0161ana, bet tauki ir ienaidnieks. K\u0101dam nol\u016bkam mums ir vajadz\u012bgi ar sviedriem veidoti musku\u013ci, ja tos kl\u0101j tauku sl\u0101nis? Ja jums ir liekais svars, \u0113diet maz\u0101k, lai to nov\u0113rstu. Ta\u010du ar to joproj\u0101m nepietiek, lai uz \u0137erme\u0146a tauku r\u0113\u0137ina pievienotu musku\u013cus, p\u0113c kuriem, iesp\u0113jams, alkstat. Ir nepiecie\u0161ams nov\u0113rst disproporcijas uztura sast\u0101v\u0101. Lai palielin\u0101tu musku\u013cu audus, jums nepiecie\u0161ams daudz kvalitat\u012bvu olbaltumvielu. Ener\u0123ijas pieg\u0101di str\u0101d\u0101jo\u0161ajiem musku\u013ciem nodro\u0161ina kvalitat\u012bvi og\u013chidr\u0101ti. Sekojiet l\u012bdzi uzturvielu un ener\u0123ijas saturam p\u0101rtikas produktos saska\u0146\u0101 ar uzturv\u0113rt\u012bbas inform\u0101ciju uz produktu eti\u0137et\u0113m! Uzturviel\u0101m j\u0101b\u016bt daudz, bet ne p\u0101rm\u0113r\u012bgi daudz. Noteikti at\u0161\u0137irot pietiekamu daudzumu no p\u0101r\u0101k liela!<\/p>
Tas ir tikpat nepareizi k\u0101 p\u0101r\u0113\u0161an\u0101s. Nav iesp\u0113jams ieg\u016bt skaistus musku\u013cus, nenodro\u0161inot atbilsto\u0161u uzturu. Tiem nepiecie\u0161amas uzturvielas - og\u013chidr\u0101ti, olbaltumvielas un olbaltumvielas.
\nPareizas \u0113din\u0101\u0161anas nosl\u0113pums ir ne tikai daudzums, bet ar\u012b uztura l\u012bdzsvars. P\u0101rm\u0113r\u012bgs tauku un balt\u0101 cukura daudzums ir kait\u012bgs. Uzturviel\u0101m vajadz\u0113tu b\u016bt pietiekamam daudzumam, lai apmierin\u0101tu metabolisma vajadz\u012bbas. Ne maz\u0101k, bet ar\u012b ne vair\u0101k.<\/p>
Olbaltumvielas ir b\u016btiskas musku\u013cu \u0161\u0137iedru aug\u0161anai un re\u0123ener\u0101cijai. To lieto\u0161ana ir saist\u012bta ar izvair\u012b\u0161anos no taukiem, kas diem\u017e\u0113l parasti tos pavada. Prim\u0101rie olbaltumvielu avoti, t. i., ga\u013ca, m\u0101jputnu ga\u013ca, zivis un piena produkti, var b\u016bt p\u0101rsteidzo\u0161i bag\u0101ti ar pavado\u0161ajiem taukiem. liels olbaltumvielu pat\u0113ri\u0146\u0161 tad var noz\u012bm\u0113t asinsvadu nomierin\u0101\u0161anos un p\u0101rm\u0113r\u012bgu holester\u012bna koncentr\u0101ciju.
\nasin\u012bs. Pie vainas nav olbaltumvielas, bet gan tauki, kas t\u0101s pavada! Risin\u0101jums? Aizst\u0101jiet parastos olbaltumvielu avotus tikai ar beztauku olbaltumviel\u0101m:<\/p>
S\u0101ciet ar 2-3 g olbaltumvielu devu uz 1 kg \u0137erme\u0146a svara dien\u0101. Lai pan\u0101ktu ilgsto\u0161u anabolisko vielmai\u0146u, sadaliet \u0161o devu 4-8 aptuveni vien\u0101d\u0101s porcij\u0101s, kuras lietojiet vien\u0101dos laika interv\u0101los visas dienas garum\u0101.<\/p>
Iem\u0101cies gatavot savu \u0113dienu! Parasti tas ir vien\u012bgais veids, k\u0101 ieg\u016bt p\u0101rtikas kvalit\u0101ti un daudzumu sav\u0101s rok\u0101s. K\u0101p\u0113c m\u016bsu pa\u0161u uzturu vajadz\u0113tu ietekm\u0113t k\u0101dam citam, turkl\u0101t nepareiz\u0101 veid\u0101? Galu gal\u0101, tikai j\u016bs vislab\u0101k zin\u0101t savu gar\u0161u! T\u0101p\u0113c jums j\u0101mobiliz\u0113 sava kulin\u0101rijas izdomu un prasme, lai t\u0101s p\u0113c iesp\u0113jas vair\u0101k apmierin\u0101tu, vienlaikus iev\u0113rojot visus uztura l\u012bdzsvara noteikumus. Tos parasti neiev\u0113ro pat parast\u0101 m\u0101jsaimniec\u012bb\u0101, nemaz nerun\u0101jot par sabiedrisko \u0113din\u0101\u0161anu.<\/p>
M\u0113s v\u0113lamies main\u012bt uztura strukt\u016bru, piem\u0113ram, samazin\u0101t tauku daudzumu un pievienot ener\u0123iju no og\u013chidr\u0101tiem, bet nezin\u0101m, k\u0101 to izdar\u012bt. Mums tr\u016bkst kvantitat\u012bvu datu. K\u0101 tos ieg\u016bt? Vienk\u0101r\u0161i. Vienk\u0101r\u0161i pierakstiet, ko \u0113dat katru dienu, laiku, ko \u0113d\u0101t, olbaltumvielu, tauku, og\u013chidr\u0101tu saturu (varat pievienot, piem\u0113ram, reizi ned\u0113\u013c\u0101) un fitnesa datus. P\u0113c tam varat viegli apr\u0113\u0137in\u0101t, cik daudz no t\u0101, ko esat ap\u0113dis, esat uz\u0113dis. K\u0101 pal\u012bgl\u012bdzekli es iesaku izmantot ener\u0123ijas diagrammas.<\/p>
Tauki un cukurs - tie ir divi \u0113\u0161anas \"d\u0113moni\". Tauki ir visizdev\u012bg\u0101kais ener\u0123ijas avots - 9 kcal\/g. Tos organisms viegli uzkr\u0101j, jo tie ir gr\u016bti sagremojami. Tom\u0113r mums ir nepiecie\u0161ams noteikts tauku daudzums, lai nodro\u0161in\u0101tu pareizu smadze\u0146u darb\u012bbu un citas organisma funkcijas. Tom\u0113r \u0161o daudzumu var ieg\u016bt no uztura ar zemu tauku saturu. Ar\u012b cukura p\u0101rpalikums tiek p\u0101rv\u0113rsts par uzglab\u0101\u0161anas taukiem. Sargieties no tirgot\u0101ju trika, kuri pied\u0101v\u0101 produktu ar zemu tauku saturu (piem\u0113ram, musli batoni\u0146u), bet apgalvo, ka lielais cukura saturs ir apspiests. Og\u013chidr\u0101tiem, \u012bpa\u0161i saliktajiem, vajadz\u0113tu aizst\u0101t aptuveni pusi no dienas ener\u0123ijas devas, bet taukiem - maz\u0101k nek\u0101 15%.<\/p>
Pla\u0161ais gatavo \u0113dienu, pusfabrik\u0101tu un konserv\u0113tu produktu kl\u0101sts bie\u017ei vien m\u016bs k\u0101rdina atst\u0101t nov\u0101rt\u0101 svaigu p\u0101rtiku. Lai ietaup\u012btu laiku virtuv\u0113 vai naudu. Ta\u010du j\u016bs taup\u0101t naudu nepareizaj\u0101 viet\u0101! Nekas nav lab\u0101ks par svaigu, svaigi pagatavotu p\u0101rtiku, jo \u012bpa\u0161i par aug\u013ciem un vegetab\u013ciem, kuriem ir visaugst\u0101k\u0101 uzturv\u0113rt\u012bba liel\u0101 vitam\u012bnu un enz\u012bmu satura d\u0113\u013c, jo tie ir viegl\u0101k sagremojami un t\u0101d\u0113j\u0101di organisms tos lab\u0101k izmanto. Svaiga \u0113diena izskats, gar\u0161a un smar\u017ea un gar\u0161a ir labv\u0113l\u012bg\u0101ka pat bez aromatiz\u0113t\u0101jiem un kr\u0101sviel\u0101m. Neno\u017e\u0113losim laiku, kas pavad\u012bts, izv\u0113loties svaigu p\u0101rtiku tirg\u016b un gatavojot to virtuv\u0113. Tas noteikti atmaks\u0101sies!<\/p>
Pozit\u012bvs sl\u0101pek\u013ca l\u012bdzsvars ir \u0137erme\u0146a st\u0101voklis, kas nosaka musku\u013cu aug\u0161anu. K\u0101 to pan\u0101kt? Vismaz ik p\u0113c 2-3 stund\u0101m mums j\u0101uz\u0146em musku\u013cu baro\u0161anai nepiecie\u0161am\u0101s vielas. Jo regul\u0101r\u0101k un bie\u017e\u0101k dienas laik\u0101, jo lab\u0101ka reakcija, m\u0113s uz\u0146emam. Liel\u0101k\u0101 noz\u012bme ir kvalitat\u012bv\u0101m olbaltumviel\u0101m un og\u013chidr\u0101tiem. Bet k\u0101 parastas darba dienas laik\u0101 ik p\u0113c 2-3 stund\u0101m ietur\u0113t nelielu malt\u012bti? Izm\u0113\u0123iniet sporta olbaltumvielu batoni\u0146u ar gl\u0101zi piena ar zemu tauku saturu (0,5%). Tie nodro\u0161in\u0101s jums aptuveni 50 g olbaltumvielu un 50-100 g og\u013chidr\u0101tu. Un k\u0101 par to, ko teiksiet uz porciju vistas kr\u016bti\u0146as no m\u0101j\u0101m ar Korn\u0161picas \u0161\u0146abi? Vai prote\u012bnu dz\u0113rienu ar aug\u013ciem? J\u016bs noteikti atz\u012bsiet, ka to pagatavo\u0161ana neaiz\u0146em daudz laika, un darb\u0101 to var ap\u0113st bez \u0113\u0161anas \u0101rpus m\u0101jas.<\/p>
M\u016bsu laika l\u0101sts ir nel\u012bdzsvarot\u012bba. Tas attiecas ar\u012b uz uzturu. Kad m\u016bs uzskata par sabalans\u0113tiem? Vienk\u0101r\u0161i - tas ietver gan kvalitat\u012bvas olbaltumvielas, gan og\u013chidr\u0101tus, maz tauku un balt\u0101 cukura. Attiec\u012bba starp uzturviel\u0101m liel\u0101 m\u0113r\u0101 ir individu\u0101la un pat atkar\u012bga no tautas paradumiem. Uztura uz\u0146em\u0161ana, t\u0101s metabolisms, ir tikpat rakstur\u012bga k\u0101, piem\u0113ram, j\u016bsu matu kr\u0101sa. \u013boti aptuvens uztura l\u012bdzsvara noteikums ir \u0161\u0101ds: 50% ener\u0123ijas no og\u013chidr\u0101tiem, 35% no olbaltumviel\u0101m un 15% no taukiem. T\u0101s ir sava veida b\u0101zes v\u0113rt\u012bbas, kas jums j\u0101piel\u0101go saviem faktiskajiem m\u0113r\u0137iem un apst\u0101k\u013ciem. Izm\u0113\u0123iniet \u0161\u0101du metodi p\u0113c Toma Detersa ieteikumiem: izv\u0113lieties og\u013chidr\u0101tus t\u0101, lai puse no to daudzuma tiktu ieg\u016bta no ciet\u0113m (r\u012bsi, kartupe\u013ci), bet otra puse - no \u0161\u0137iedrviel\u0101m bag\u0101tiem avotiem (p\u0101k\u0161augi, broko\u013ci un citas vegetables). P\u0101r\u0113jo 50% dienas ener\u0123ijas devu \u0146emiet no olbaltumvielu avotiem ar zemu tauku saturu (vistas ga\u013ca bez \u0101das, t\u012btara ga\u013ca, zivis u. c.) Un par 15% taukiem visp\u0101r neuztraucieties, esmu p\u0101rliecin\u0101ts, ka jums to netr\u016bks.<\/p>
Pat ar visliel\u0101ko r\u016bp\u012bbu ikviens var p\u0101rk\u0101pt visus principus un noteikumus. \u0160os tr\u016bkumus var suitab\u0101li kompens\u0113t, izmantojot prepar\u0101tus, t. s. prepar\u0101tus.
\nPapildin\u0101\u0161ana. Nebaidieties no t\u0101, ka tie ir d\u0101rg\u0101ki, ka tiem ir sare\u017e\u0123\u012btas devas un ka ir iesaist\u012bta \"\u0137\u012bmija\". S\u0101ciet ar produktiem, kas satur pilnu svar\u012bgu miner\u0101lvielu, vitam\u012bnu un citu svar\u012bgu vielu dienas devu, ko sauc par megapaket\u0113m. Tie nodro\u0161in\u0101s, ka no mikrouzturviel\u0101m j\u016bsu organism\u0101 netr\u016bks. Megapackus var pak\u0101peniski papildin\u0101t, piem\u0113ram, ar ener\u0123\u0113tisko og\u013chidr\u0101tu dz\u0113rienu, olbaltumvielu koncentr\u0101tu vai liellopu aknu ekstraktu. J\u016bsu treni\u0146iem, atvese\u013co\u0161anai un visai j\u016bsu \u0137erme\u0146a uzb\u016bvei papildin\u0101\u0161ana paveiks br\u012bnumus.<\/p>","protected":false},"excerpt":{"rendered":"
M\u0113s varam labot uztura k\u013c\u016bdas tikai tad, ja par t\u0101m zin\u0101m. Ja m\u0113s varam t\u0101s nov\u0113rst, tas ir,<\/p>","protected":false},"author":440,"featured_media":12105,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[470],"tags":[472,471],"class_list":["post-12103","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilding-nutrition","tag-fitness-food","tag-mistakes"],"_links":{"self":[{"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/posts\/12103","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/users\/440"}],"replies":[{"embeddable":true,"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/comments?post=12103"}],"version-history":[{"count":0,"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/posts\/12103\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/media\/12105"}],"wp:attachment":[{"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/media?parent=12103"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/categories?post=12103"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bigman.to\/lv\/wp-json\/wp\/v2\/tags?post=12103"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}