Kai mō te maroke. te mau parau tumu Basic me ngā tahua

Drying - he taahiraa nui i roto i te bodybuilding ngaio. Otiia, ki te hiahia koe ki te hoko i te awhina te haaviraa, uru takarepa ki te omaoma me te mahi mahi matatini. kai e tika ana ki te maroke, a ka anake ka waiho he hua pai.

Whakamaroke - he wāhanga whakahauanga, e me aru i te taahiraa whakaturia o uaua papatipu. marama kaipara whiwhi uaua papatipu whakaara ake te "rino", a ka kai te rota. Na me te mea tino, me te kai fakangatangata nui. Maroke "āwhina" tuhi i te tanga o te uaua, me te "tahu" te ngako anō kua putu e i te wāhanga tuatahi. Anake i roto i tenei take, ko te reira taea ki te whakatutuki i ngā hua e kitea ana me sino.

Ko te mau parau tumu matua i runga i nei hāngai ko te kai mo te maroke, he ture e Me ū ki katoa te hunga e hiahia ana ki te ngaro taimaha, me te pupuri i tou tinana i roto i te āhua nui enei.

Ko te parau tumu tuatahi. E kore e taea ki te whakarite i te "paramanawa" warowaihā. I roto i tenei take, he hamipākī nohopuku-kai, fries, purini kia wareware hoki te wa roa.

Te parau tumu tuarua. Kahore he take ki te tatau i runga i ngā hua tere, na te rāhuitanga kaha i roto i te kai e kore e arahi ki pai, a, tino nui, painga ki te hauora me te tārai i te hua. e kore e timata whakamaroke me te kai "kai" rawa uaua papatipu. Ngaronga o 0.5 - 1 kg ia wiki - he auau tīkina. kia utua whakarongo nui ki te mea a koutou kai, kaua ki te rahinga.

Te parau tumu tuatoru. He mea tika ki te whakaiti i te nui o te ngako pau. O te hua taonga i roto i te faufaa waikawa ngako, e kia whakamahia taea te huaina hāmana, taraute, te hinu oriwa, me te hinu linseed.

Ko te tuawha parau tumu. arotahi te reira i runga i te pūmua tūtohutia i roto i te kai. Hoki te uaua papatipu me te reira i te reira ki te ora ki te here kai nui. Na ka timata whakamaroke. kia ngā te kai o ngā hua ngako-iti miraka me te kai, hua, me te uma heihei.

tuarima i te parau tumu. Me te kai warowaihā whai hua me huawhenua, no te mea he ratou te puna pai o te pūngao mo te tinana. Mutu waho i te kai ice cream, pōhā reka, sodas, inu waipiro, keke, me te momo o sweets.

te ono o te parau tumu. Hei whakatutuki i te hua tino taea te whakamahi drugs ngako-tahu me tāpiritanga, e kua he kōwhiringa nui o inuraa hākinakina me ngā toa ipurangi.

Na reira hoki te kai whakamaroke kia ngā rawaka moni o ngā huānga wahi, huaora me Calories, no te mea e kore e tūtohu ana ki te mutu mahi kaha.

Ka taea e koe te whakaaro i te tahua āwhiwhi e whai ake nei.

parakuihi:

Kōwhiringa 1: Oatmeal i runga i te waiu ngako-iti, me te panana. Tea.

Kōwhiringa 2. Buckwheat, he hanawiti o taro witi, me te ika whero (engari kahore pata), kawhe.

Kōwhiringa 3. kohuatia pūmua egg me te kamokamo (paukena) panekeke. Tea.

Kōwhiringa 4: miraka pē-ngako iti me te granola.

Kōwhiringa 5. pūmua omelet, hanawiti o taro ki te parani , me te tea honi.

Ahua 6. semolina kohuatia i roto i te waiu ki tua o hua nonfat maroke (āperekoti me paramu). Taro i 5 pata tīhi. Coffee.

Kōwhiringa 7. kohuatia huawhenua ki ika me te huamata greens ngako-iti.

tina:

Kōwhiringa 1: huawhenua hupa, Buckwheat me te tapatapahia rawatia heihei, huamata o beets me te kāroti ki te hinu linseed.

Kōwhiringa 2. Hupa ki broccoli kareparāoa ranei. Koromamao huawhenua me te uma heihei kohuatia.

Kōwhiringa 3: taringa o karaka. kāpeti tatao me te mīti kohuatia (kūao).

Kōwhiringa 4: hupa ki te harore. pati heihei koromamao me te pepa tatao.

Kōwhiringa 5. hupa "pīkara" ki mīti kāwhe, me te Buckwheat. Mītipōro me huawhenua koromamao. Huawhenua wai.

Kōwhiringa 6. Kharcho ki te raihi me te mīti kāwhe. pepa puru ki te huawhenua. Kefir.

Ahua 7. Hupa ki uma heihei. Buckwheat ki ika ma koromamao. Wai.

kia ngā Dinner o huamata ki huawhenua hou, ika kohuatia me te miraka.

Kai mō te whakamaroke tā te whakamahi o te iti rawa 2 rita o te wai parakore.