Tinana Sport whakamaroke: i runga i te tahua i nga ra me te ture o te kai tōtika mō ngā wahine

hāngai ana uaua papatipu te i runga i te huinga o ngā tukanga anabolic, i hua i roto i te ngako taonga mooni. Whiwhi te tauturu - ko te wāhanga tuarua o te mahi o tetahi e tukuna i runga i o ratou tinana ake ano tenei. Hei tahu tupu ngako tinana me te whakaatu uaua, e kore he nui mahi anake. Me te tinana whakamaroke. Tahua mō ia ra radically hanga hei utu o te kohi o ngā hua ki te pūngao nui uara aro i runga i te pūmua.

Āhuatanga kai

• Ko te hua taketake ko te whai ake: hua manu ma, heihei kohua, ika ma kahore ngako, tīhi, kaimoana.
• E whakahaeretia warowaihā matatini me te whakaiti wahi o te kai: Buckwheat, oatmeal, parani.
• kia noho Vegetables i roto i te mana no te mea he puna o te muka ratou: kāpeti, greens, kukama.

Pōhā, reka, hihī, ka huka i inu, rīwai, kāreti - katoa faaore tino te tinana whakamaroke. tahua Daily rerekē i runga i te wāhanga, e whakarato ana hoki i te whakaiti āta o warowaihā me te whakataka ratou whakataki i roto i te kai.

tahua whakamaroke tinana āwhiwhiwhi

parakuihi

- 50 g Buckwheat oatmeal ranei;

- 100 go o uma heihei kohuatia;

- 50-100 karamu o huawhenua, kinaki ki te rēmana wai, karika.

tina

E rima tekau karamu o te tīhi miraka pē ranei (toa kai e te hunga iti i roto i te ngako e kore e tika ana), whiriwhiri hua - hīmoemoe, e rua kiwi, aporo.

tina

- 50 g Buckwheat oatmeal ranei;

- 100 go o ika kohua.

paramanawa ahiahi

- Food rite tina.

tina

- 25 g Buckwheat oatmeal ranei;

- 1 hua katoa, me te 4 Pakeha egg (kore e yolks hua whakamahia).

Te tina tuarua

- 100-150 go o huamata huawhenua ki tōmato, kukama, uhikura, rau rētihi ki te rēmana wai.

Te whakaiti puhoi i roto i te nui o te warowaihā - whaia e te tinana whakamaroke te whāinga. He tahua rā ko e pā ana ki te taua, engari te huri i te nui o puhoi warowaihā puna: pata, huawhenua, tīhi.

A faanaho i supply wiki

wiki Tuatahi whai wāhi te whakamahi o te 2 g o warowaihā ia 1 kg o taimaha tinana. tātai Tau Kei te hoki te ra kotahi me te tahuri iho i waenganui i ngā kai, i hoki tina e hiahia ana koe ki te waiho te hawhe te kai kainga i tina.

wiki Tuarua ko te whakaiti āta whakamaheretia o te nui o te warowaihā ki te 1 g, te rārangi o ngā hua ko te taua rite te wiki tuatahi.

wiki Tuatoru - tapahia carbs ki 1 karamu ia manokaramu o taimaha tinana, hoatu ake ngā hua miraka me te huawhenua. I tetahi wa e hiahia ana koe ki te kai i kaua e neke atu i te 120 go o kai.

Ko te tuawha wiki tonu ki te whakahaere tikanga o hautoru, engari heke te he wahi o ia kai ki te 100 g Tetahi tohu o te hauora kino - he tohu ki te aukati i te maroke.

wiki A pae - he putanga āta i kai hākinakina raru, ake i warowaihā ki 1 g ia kg o taimaha tinana e tika ana ki te kaimoana, me ngā huamata.

te ono o te wiki ōrite tuatahi. puta tīhi, hua te kai.

Whakamotitia i te iti rawa 1200 Calories te ra, e kai 6-7 wa inu ia 2-3 rita o te wai, he huringa āta i roto i kai peu - enei ture tā maroke tinana mo te wahine. he uaua nui Tahua, ko te makanga atu tino o te ngako e taea pā te hauora o te pūnaha whakaputa uri me te mahi.

Ko te tukanga e 4-8 wiki, i runga i te tere o te pākia e me te nui o te ngako putu rānei. Mai i te tukanga whakamaroke kia waiho te ahua o te ahuatanga, hauwaiwaro reka i roto i te mangai.

Women nei e rapu mō pehea ki te hanga i te tinana maroke mo te ngaronga taimaha, kia kia mōhio e kore ko te kai, ko tenei he kai mo ngä kaitäkaro ki papatipu uaua rawaka. No rahui o uaua me te kawenga auau i runga i to ratou warowaihā-free kai ka arahi ki te mate: te haaputuputuraa o tinana ketone, e noho i muri i te tahunga o te ngako. haamata tēnei huru ki rohirohi me ānini, me taea hua i roto i te coma.

Ētahi wahine nui ki te hoatu ake 30% o nga ture mua o warowaihā ki te tinana tū dryer. Tahua mō ia ra - ko te pūtake o te ahua o te tauturu, engari e hiahia ana nga uaua kaha kawenga mana. pūnaha Tabata Ideal, e kia kia kīnakinaki ki workouts takohe.