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Vücut GelİŞtİrİcİ Yemek Hazirlik Yemek Kİtabi
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Diet & NutritionMeat & Seafood
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ISBN13: 9781803503929
Publisher: Aynur AteŞ
Published: Oct 17 2022
Pages: 316
Weight: 0.93
Height: 0.66 Width: 6.00 Depth: 9.00
Language: Turkish
Kimse ne yediğine bir vücut geliştirici kadar dikkat etmez. Kaloriler doğru, makrolar dengeli olmalı ve mikroları da unutamayız.
Sonra, birkaç isim vermek gerekirse, aralıklı oruç, karbonhidrat döngüsü, ketojenik ve esnek diyet gibi kutup pozisyonu için mücadele eden çeşitli diyet felsefeleri var. Tercihleriniz ne olursa olsun, bu vücut geliştirme tarifleri size yardımcı olacak.
Burada, yüksek kalorili ve yüksek karbonhidratlıdan düşük karbonhidratlı ve düşük karbonhidratlıya, hızlı ve kolay ve daha ilgili (ve ödüllendirici!) Oh ve tabii ki bol miktarda protein var!
En İyi On Beş Kas Yapıcı Gıda
1. Otla beslenmiş sığırlardan sığır etiTahılla beslenen sığır eti ile karşılaştırıldığında, daha düşük yağ içeriğine sahiptir, daha fazla esansiyel yağ asitleri ve antioksidanlar içerir ve kolesterolü artıran yağlardan daha azını içerir.
2. Beyaz et: tavuk, hindi ve domuz eti yağsız beyaz et için harika kaynaklardır. Yağ oranı düşük ve protein oranı yüksek, kalori alımınızı tavandan göndermeden ihtiyacınız olan tüm gram proteini almanızı sağlar.
3. SomonD vitamininin en büyük besin kaynaklarından biridir. Araştırmalar, D vitamininin daha fazla kas kuvvetine katkıda bulunduğunu kanıtlamıştır.
4. kabuklularharika yağsız protein ve çinko kaynaklarıdır. Çinko, fiziksel egzersiz için gereklidir ve ne kadar çok çalışırsak, o kadar çok tükenir. Yüksek çinko seviyelerini korumak, elinizden gelenin en iyisini yapmanıza yardımcı olacaktır.
5. Yumurta sarısıVücudunuzun testosteron oluşturmak için en etkili şekilde kullandığı yağ türü olan kolesterolde yüksektir. Ayrıca, daha yüksek testosteron seviyelerine bağlı bir vitamin olan D vitamini sağlarlar. İşin püf noktası elbette ölçülü olmaktır, bu yüzden porsiyonlarınıza dikkat edin.
6. Yunan yoğurtnormal yoğurttan daha az karbonhidrat ve çok daha fazla protein (bir fincan 23g!) içerir ve sindirime yardımcı olan ve besin emilimini artıran probiyotikler sağlar.
7. Fasulyesatın alabileceğiniz en bütçe dostu proteindir. Fasulye, proteinin yanı sıra, antrenmanınız ve günlük aktiviteleriniz boyunca kan şekerini dengelemeye yardımcı olan tonlarca lif ve yavaş sindirilen karbonhidratlar sunar.
8. Kinoatam bir protein olarak kabul edilen tek tahıldır. Esansiyel amino asitlerin yanı sıra vitaminler, mineraller, antioksidanlar ve lif sağlar.
9. Sebzelerdenbrokoli, Çin lahanası, karnabahar, lahana, Brüksel lahanası, turp, lahana ve kara lahanayı içerir. Bu sebzeler, östrojeni kontrol etmeye ve serbest testosteron seviyelerini iyileştirmeye yardımcı olan doğal bir aromataz inhibitörleri kaynağı sağlar.
10. ElmalarKas kaybını engelleyen ve insülin benzeri büyüme faktörlerini artırarak daha fazla kas büyümesine neden olan doğal bir bileşik olan ursolik asit içerir.
11. MuzPotasyum ve lifle dolu, ucuz ve lezzetli bir karbonhidrat kaynağıdır ve çalışmaların performansı iyileştirmede karbonhidrat içecekleri kadar etkili olduğu kanıtlanmıştır.
12. Pancarmükemmel bir nitrik oksit kaynağıdır, performansı iyileştirdiği, yorgunlukla mücadele ettiği ve daha hızlı iyileşme sağladığı kanıtlanmış bir takviyedir.
13. hindistan cevizisağlıklı bir testosteron yapıcı doymuş yağ kaynağı içerir. Doymuş yağ oranı çok düşük olan diyetlerin,
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