{"id":8983,"date":"2023-11-21T18:16:59","date_gmt":"2023-11-21T18:16:59","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8983"},"modified":"2023-11-21T18:17:00","modified_gmt":"2023-11-21T18:17:00","slug":"best-bodybuilding-fruit-for-every-part-of-your-day","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/best-bodybuilding-fruit-for-every-part-of-your-day\/","title":{"rendered":"G\u00dcN\u00dcN HER B\u00d6L\u00dcM\u00dc I\u00c7IN EN IYI V\u00dcCUT GELI\u015eTIRME MEYVE"},"content":{"rendered":"<\/p>\n

Zamanlamay\u0131 do\u011fru yap, do\u011fru meyveleri se\u00e7 ve kazanc\u0131n boyunca h\u0131zlan.<\/p>\n

Meyve-i\u00e7inde \u015feker ile ba\u015fka bir \u015fey gibi-fiziksel i\u015f k\u00f6t\u00fc bir rap al\u0131r. Bu histeri arkas\u0131nda hakim d\u00fc\u015f\u00fcnce i\u00e7inde \u015feker ile bir \u015fey bel \u00fczerinde jiggly dikilmi\u015f sona erecek olmas\u0131d\u0131r. Ama meyve, diyelim ki, bu Cinnabon-ne kadar lezzetli ve cennet o tar\u00e7\u0131n rulo olabilir-sen d\u00fcn al\u0131\u015fveri\u015f merkezinde ald\u0131 sunmak i\u00e7in yol daha vard\u0131r.<\/p>\n

Evet, biliyoruz-meyve pop\u00fcler nefret arkas\u0131nda baz\u0131 bilim vard\u0131r.<\/p>\n

“Meyve sa\u011fl\u0131k yarar\u0131na de\u011ferli fitokimyasallar sa\u011flar, hen\u00fcz fruktoz i\u00e7eri\u011fi do\u011frudan kaslar taraf\u0131ndan kullan\u0131lamaz \u015feker t\u00fcr\u00fc oldu\u011fu i\u00e7in bir\u00e7ok ki\u015fi i\u00e7in bir endi\u015fe,”\u00a0M & F<\/em>\u00a0k\u0131demli bilim edit\u00f6r\u00fc Jim Stoppani Ph.D. itiraf “Sadece karaci\u011fer glikojen i\u00e7ine fruktoz d\u00f6n\u00fc\u015ft\u00fcrme yetene\u011fine sahiptir-karbonhidrat depolama formu.”<\/p>\n

Fruktoz ile ilgili sorun karaci\u011fer glikojen d\u00fczeyleri dolu oldu\u011funda ortaya \u00e7\u0131kar. Bu noktada, fruktoz ya\u011f d\u00f6n\u00fc\u015ft\u00fcr\u00fcl\u00fcr al\u0131r ve ya\u011f h\u00fccrelerinin boyutunu art\u0131rmak i\u00e7in yard\u0131mc\u0131 olur. Biz yak\u0131t g\u00f6stergeleri ile ne kadar dolu karaci\u011ferleri bize s\u00f6ylemek i\u00e7in donan\u0131ml\u0131 olmad\u0131\u011f\u0131ndan, bir\u00e7ok v\u00fccut geli\u015ftiriciler hep birlikte meyve ka\u00e7\u0131nmak i\u00e7in tercih. Ancak bu t\u00fcr a\u015f\u0131r\u0131 \u00f6nlemler gerekli de\u011fildir. Asl\u0131nda meyve sadece Tamam de\u011fil birka\u00e7 kez vard\u0131r-asl\u0131nda yararl\u0131d\u0131r.<\/p>\n

\"Pineapple<\/figure>\n

Sabah \u0130lk \u015eey<\/h2>\n

Meyve yemek i\u00e7in en iyi zaman hemen uyanma \u00fczerine. Siz uyurken, karaci\u011feriniz gece h\u0131zl\u0131 s\u0131ras\u0131nda beyne gerekli glikoz u\u011frama glikojeni yakar. Karaci\u011fer glikojen d\u00fczeyleri dald\u0131rma ba\u015flad\u0131\u011f\u0131nda bir sinyal beyin i\u00e7in glikoz i\u00e7ine amino asitler d\u00f6n\u00fc\u015ft\u00fcrmek i\u00e7in kas proteini k\u0131rma ba\u015flamak i\u00e7in beyne g\u00f6nderilir. Sabah uyand\u0131\u011f\u0131nda kas yakan bir makinesin. G\u00fcn\u00fcn bu saatinde fr\u00fcktoz ya\u011f d\u00f6n\u00fc\u015ft\u00fcr\u00fclm\u00fc\u015f olmas\u0131 hakk\u0131nda endi\u015felenmenize gerek kalmayacakt\u0131r, bu y\u00fczden yemek. Fruktoz karaci\u011fer glikojen d\u00fczeyleri restocking ve kas proteini yakmak i\u00e7in sinyal kapatma i\u00e7in iyi kullanmak i\u00e7in konulacakt\u0131r.<\/p>\n

En iyi sabah se\u00e7enekleri (1 veya 2 se\u00e7in):<\/h4>\n
    \n
  • Ananas (1 su barda\u011f\u0131 do\u011franm\u0131\u015f)<\/li>\n
  • Honeydew kavun (1 kama)<\/li>\n
  • Turuncu (1 orta boy)<\/li>\n
  • Muz (1 orta boy)<\/li>\n<\/ul>\n

    \u00a0<\/p>\n

    \u00d6n Antrenman<\/h2>\n

    Meyve yemek i\u00e7in ba\u015fka bir iyi zaman bir egzersiz \u00f6nce yakla\u015f\u0131k 30-60 dakika, \u00f6zellikle birka\u00e7 saat i\u00e7in y\u00fcksek karbonhidrat yemek yemi\u015f de\u011fil. Fruktoz g\u00fcn boyunca kullan\u0131lan karaci\u011fer glikojen yerini alacak, egzersiz yaparken s\u00fcrekli \u00e7al\u0131\u015fma kaslar\u0131na glikoz teslim etmek i\u00e7in kullan\u0131lacak ve kas h\u00fccrelerinde glikojen yedek yard\u0131mc\u0131 olur. Bu genellikle kas glikojen d\u00fczeyleri d\u00fc\u015fmeye ba\u015flar gibi g\u00fc\u00e7l\u00fc gelir kas yorgunlu\u011funu \u00f6nlemeye yard\u0131mc\u0131 olur.<\/p>\n

    En iyi egzersiz \u00f6ncesi se\u00e7imler (1 veya 2 se\u00e7in):<\/h4>\n
      \n
    • Armut (1 orta boy)<\/li>\n
    • Karpuz (1 kama)<\/li>\n
    • Elma (1 orta boy)<\/li>\n
    • Kavun (1\/2 kavun)<\/li>\n
    • \u00dcz\u00fcm (1 su barda\u011f\u0131)<\/li>\n
    • \u00c7ilek (2 su barda\u011f\u0131)<\/li>\n
    • Ahududu (2 bardak)<\/li>\n<\/ul>\n

      \u00a0<\/p>\n

      \"strawberries-strawberry-1109\"<\/figure>\n

      Antrenman sonras\u0131<\/h2>\n

      Bir egzersiz den sonra hem kasve karaci\u011fer glikojen d\u00fczeylerini doldurmak i\u00e7in baz\u0131 meyve yeme ile yanl\u0131\u015f bir \u015fey yoktur. Sadece en meyve iki porsiyon sadece karbonhidrat yakla\u015f\u0131k 20-30 gram sa\u011flayacak unutmay\u0131n. Kas kazan\u00e7lar\u0131n\u0131 optimize etmek isteyenler i\u00e7in karbonhidrat gram\u0131n\u0131 en az 40-100 grama kadar tekmeleyerek baz\u0131 beyaz ekmek, patates, pirin\u00e7 veya yulaf ezmesi yiyerek veya \u015fu anda ihtiyac\u0131n\u0131z olan peynir alt\u0131 suyu proteininin de en az 20 gram karbonhidrat i\u00e7erdi\u011finden emin olman\u0131z gerekir.<\/p>\n

      En iyi egzersiz sonras\u0131 se\u00e7imler (1 veya 2 se\u00e7in):<\/h4>\n
        \n
      • Kiraz (1 su barda\u011f\u0131)<\/li>\n
      • \u015eeftali (1 orta boy)<\/li>\n
      • Elma (1 orta boy)<\/li>\n
      • Kavun (1\/2 kavun)<\/li>\n
      • \u00dcz\u00fcm (1 su barda\u011f\u0131)<\/li>\n
      • \u00c7ilek (2 su barda\u011f\u0131)<\/li>\n
      • Ahududu (2 bardak)<\/li>\n<\/ul>\n

        \u00a0<\/p>\n

        Supps i\u00e7in Meyveler<\/h2>\n

        Meyvenin de\u011feri glikojen ikmalinin \u00e7ok \u00f6tesine ge\u00e7er. Baz\u0131 pop\u00fcler \u00fcr\u00fcnlerin bu az bilinen ek taklit faydalar\u0131 g\u00f6z at\u0131n:<\/p>\n

        Greyfurt<\/strong><\/p>\n

        \"\"<\/figure>\n

        Yemekler ile bir greyfurt yar\u0131s\u0131 yedim veya g\u00fcnde \u00fc\u00e7 kez greyfurt suyu 8oz i\u00e7ti Konular diyet olmadan 12 hafta i\u00e7inde 4 \u00a3 (baz\u0131 \u00a3 10’dan fazla kaybetme ile) kaybetti.<\/p>\n

        Turuncu<\/strong><\/p>\n

        \"\"<\/figure>\n

        C vitamini serbest radikaller taraf\u0131ndan bozuldu gelen nitrik oksit korumaya yard\u0131mc\u0131 olur, \u00e7\u00fcnk\u00fc narenciye d\u00fcnyan\u0131n kral\u0131 b\u00fcy\u00fck bir egzersiz \u00f6ncesi snack oldu\u011funu. Ayn\u0131 zamanda bu ayn\u0131 antioksidan etkileri nedeniyle bir post-egzersiz i\u00e7in yard\u0131mc\u0131 olur.<\/p>\n

        Apple<\/strong><\/p>\n

        \"\"<\/figure>\n

        Elma g\u00fcc\u00fc ve ya\u011f kayb\u0131n\u0131 art\u0131rmak i\u00e7in kan\u0131tlanm\u0131\u015ft\u0131r polifenoller i\u00e7erir.<\/p>\n

        Kiraz<\/strong><\/p>\n

        \"\"<\/figure>\n

        \u0130ltihab\u0131 azaltmak ve iyile\u015fmeyi art\u0131rmak i\u00e7in egzersiz sonras\u0131 bir avu\u00e7 kiraz al\u0131n. Harika madde mi? Antosiyanin.<\/p>\n

        Karpuz<\/strong><\/p>\n

        Bu sitrulin a\u011f\u0131r kavun sitrulin arginin ve NO d\u00f6n\u00fc\u015ft\u00fcr\u00fcl\u00fcr beri kan ak\u0131\u015f\u0131 ve besin iletimi ile size yard\u0131mc\u0131 olur.<\/p>\n

        S\u00f6yledikleri do\u011fru- kimse bol miktarda meyve yiyerek \u015fi\u015fmanlatmamaz. Sadece meyve se\u00e7enekleri iyi zamanlanm\u0131\u015f oldu\u011fundan emin olun ve yak\u0131t i\u00e7in b\u00fct\u00fcn meyve g\u00fcveniyor-smoothie s\u00fcrahi b\u00fcy\u00fck olas\u0131l\u0131kla fr\u00fcktoz ve biraz fazla bir fiziksel fikirli bireyler i\u00e7in kalori ger\u00e7ek bir meyve boynuz de\u011ferinde i\u00e7erir. Bu ara s\u0131ra meyve y\u00fczl\u00fc sizi \u00f6ld\u00fcrecek demek de\u011fil-kesinlikle bir \u00e7ift cheeseburger daha iyi bir ho\u015fg\u00f6r\u00fc-ama \u00e7o\u011fu \u015fey gibi, onlar\u0131 ne s\u0131kl\u0131kta Orta gerekir.<\/p>\n

        \n","protected":false},"excerpt":{"rendered":"

        Zamanlamay\u0131 do\u011fru yap, do\u011fru meyveleri se\u00e7 ve kazanc\u0131n boyunca h\u0131zlan. Meyve-i\u00e7inde \u015feker ile ba\u015fka bir \u015fey gibi-fiziksel i\u015f k\u00f6t\u00fc bir […]<\/p>\n","protected":false},"author":2,"featured_media":8984,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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