பாடிபில்டர் போன்ற உடலைப் பெற ஆசையா? அப்ப இந்த உணவுகளை சாப்பிடுங்க…
ஒவ்வொரு ஆண்களுக்கும் பாடி பில்டர் போன்ற உடலமைப்பு பெற ஆசை இருக்கும். இதற்காக ஆண்கள் அன்றாடம் ஜிம் சென்று பல தசைகளுக்கு நல்ல வடிவமைப்பைக் கொடுக்கும் கடுமையான பயிற்சிகளை செய்வார்கள். ஆனால் வெறும் உடற்பயிற்சிகள் மட்டும் பாடிபில்டர் போன்ற உடலமைப்பைப் பெற உதவாது. அத்துடன் உண்ணும் உணவுகளின் மீதும் கவனத்தை செலுத்த வேண்டும். பொதுவாக உடலில் தசைகளின் வளர்ச்சியை மேம்படுத்தவும், கொழுப்புக்களைக் கரைக்கவும், பலவகையான புரோட்டீன்கள், காய்கறிகள், பழங்கள், கார்போஹைட்ரேட்டுகள் மற்றும் நல்ல கொழுப்புக்களை எடுக்க வேண்டும். புரோட்டீன் நிறைந்த உணவுகள் தசைகளின் வளர்ச்சிக்கு உதவுவதோடு, தசைகளைப் பராமரிக்கவும் உதவும். அதோடு, புரோட்டீன் உணவுகள் கொழுப்புக்களைக் கரைக்கவும் உதவும்.
ஏனெனில் கார்போஹைட்ரேட் அல்லது கொழுப்புக்களை விட புரோட்டீன்கள் உடல் வெப்பத்தை அதிகரித்து கொழுப்புக்களைக் கரைக்கும். கொழுப்பு நிறைந்த உணவுகளும் கொழுப்புக்களை இழக்க உதவும். கொழுப்பு நிறைந்த உணவுகளை உட்கொள்ளாவிட்டால், உடலானது கொழுப்புக்களைத் தக்க வைத்துவிடும். பாடிபில்டர் போன்ற உடலமைப்பைப் பெறுவதற்கு உடற்பயிற்சியுடன், வைட்டமின்கள் மற்றும் கனிமச்சத்துக்கள் நிறைந்த பழங்கள் மற்றும் காய்கறிகளை அதிகம் சாப்பிட வேண்டியது அவசியம். கார்போஹைட்ரேட் நிறைந்த உணவுகளை உட்கொண்டால், அவை உடலுக்கு ஆற்றலை வழங்கி சிறப்பாக உடற்பயிற்சியில் ஈடுபட உதவும். உங்களுக்கு பாடிபில்டர் போன்ற உடலைப் பெற எந்த உணவுகளை உட்கொள்ள வேண்டும் என்று தெரியவில்லையா? அப்படியானால் தொடர்ந்து படியுங்கள். ஏனெனில் கீழே தசைகளின் வளர்ச்சியை அதிகரித்து, கொழுப்புக்களைக் குறைக்கும் சூப்பர் உணவுகள் பட்டியலிடப்பட்டுள்ளன.
முட்டை முட்டை எளிதில் கிடைக்கக்கூடிய ஓர் அற்புதமான உணவுப் பொருள். ஒரு முட்டையில் 7 கிராம் புரோட்டீன் உள்ளது. அதிலும் இதன் மஞ்சள் கருவில் தான் டெஸ்டோஸ்டிரோன் அளவை அதிகரிக்கத் தேவையான பெரும்பாலான முக்கிய சத்துக்களான பாதி புரோட்டீன்களுடன், வைட்டமின் ஏ, டி, ஈ மற்றும் கொலஸ்ட்ரால்கள உள்ளது. கொலஸ்ட்ரால் என்றதும் அச்சம் கொள்ள வேண்டாம். இதில் உள்ள கொலஸ்ட்ரால் உடலுக்குத் தேவையான நல்ல கொழுப்புக்கள். எனவே முட்டையின் வெள்ளைக்கருவுடன் மஞ்சள் கருவையும் சேர்த்து சாப்பிடுங்கள். மீன் எண்ணெய் மீன் எண்ணெய் சருமம் அல்லது மூட்டுக்களில் ஏற்படும் காயங்களைக் குறைக்கும், கொழுப்புக்களைக் குறைக்கும் மற்றும் டெஸ்டோஸ்டிரோன் அளவை அதிகரிக்கும். எனவே நீங்கள் பாடிபில்டர் போன்ற உடலைப் பெற ஆசைப்பட்டால், மீன் எண்ணெய் மாத்திரை அல்லது நல்ல கொழுப்பு நிறைந்த மீன்களை அடிக்கடி சாப்பிடுங்கள். பெர்ரிப் பழங்கள் பெர்ரிப் பழங்களில் சக்தி வாய்ந்த ஆன்டி-ஆக்ஸிடன்ட்டுகள் உள்ளது. இவை புற்றுநோய், இதய நோய் மற்றும் கண் நோய்களில் இருந்து தடுக்கும். அதோடு, இவை தசைகளின் வளர்ச்சி இடையூறு ஏற்படும் பிரச்சனைகளைத் தடுக்கவும் உதவியாக இருக்கும். ஆகவே கிரான்பெர்ரி, ராஸ்ப்பெர்ரி, ப்ளாக்பெர்ரி, ப்ளூபெர்ரி போன்ற பழங்களை அடிக்கடி உணவில் சேர்த்துக் கொள்ளுங்கள். அதிலும் உறைய வைத்த பழங்களை விட நற்பதமான பழங்களை வாங்கி சாப்பிடுங்கள்.
ஆளி விதை ஆளி விதையில் நார்ச்சத்து, புரோட்டீன், ஒமேகா-3 கொழுப்பு அமிலங்கள உள்ளது. இந்த ஆளி விதையை அன்றாட உணவில் சேர்த்துக் கொள்வதன் மூலம், தசைகள் நன்கு ஆரோக்கியமாக வளர்ச்சி பெறும். அதிலும் இரவில் படுக்கும் முன் 1 டேபிள் ஸ்பூன் ஆளி விதையை அரைத்து, தயிர் மற்றும் பெர்ரி பழங்களுடன் சேர்த்து சாப்பிட நல்ல பலன் கிடைக்கும். ஆனால் ஆளி விதை எண்ணெயை மட்டும் சேர்த்துக் கொள்ளாதீர்கள். தயிர் தயிரில் உள்ள பாக்டீரியாக்கள் இரைப்பையின் ஆரோக்கியத்தை மேம்படுத்த உதவும். மேலும் தயிரில் புரோட்டீன்களும், கால்சியமும் அதிகம் உள்ளது. எனவே இதனை பாடிபில்டர் போன்ற உடலைப் பெற நினைப்பவர்கள் அன்றாட உணவில் சேர்த்து வந்தால், தசைகள் நன்கு வளர்ச்சி பெறும். ஆலிவ் ஆயில் ஆலிவ் ஆயிலில் உள்ள 70% மோனோஅன்சாச்சுரேட்டட் கொழுப்புக்கள் இதய நோய்கள் மற்றும் புற்றுநோயின் தாக்கத்தில் இருந்து பாதுகாக்கும். மேலும் இது தசைகள் நன்கு வளரவும் உதவும்.
ஆகவே அன்றாடம் சாப்பிடும் சாலட்டில் 1 டேபிள் ஸ்பூன் ஆலிவ் ஆயிலை சேர்த்துக் கொள்ளுங்கள். நட்ஸ் நட்ஸ்களில் மோனோ மற்றும் பாலி அன்சாச்சுட்டட் கொழுப்புக்கள், புரோட்டீன்கள், நார்ச்சத்து, வைட்டமின் ஈ, ஜிங்க், பொட்டாசியம், மக்னீசியம் போன்றவை அதிகம் உள்ளது. மேலும் இதில் கலோரிகளும் அதிகம் உள்ளது. எனவே உடல் எடையை அதிகரிக்க நினைப்பவர்கள் மற்றும் குண்டாக நினைப்பவர்கள் நட்ஸ்களை அன்றாடம் ஒரு கையளவு சாப்பிடுவது மிகவும் நல்லது. மாட்டிறைச்சி புரோட்டீன், வைட்டமின் பி12, இரும்புச்சத்து, ஜிங்க், கிரியேட்டினைன், கார்னோசைன் மற்றும் ஒமேகா-3 கொழுப்பு அமிலங்கள் மாட்டிறைச்சியில் உள்ளது. இந்த மாட்டிறைச்சியை பாடிபில்டர் போன்ற உடலைப் பெற நினைப்பவர்கள் அடிக்கடி சாப்பிட்டால், விரைவில் அம்மாதிரியான உடலைப் பெறலாம். ப்ராக்கோலி ப்ராக்கோலியில் புற்றுநோயை எதிர்க்கும பைட்டோகெமிக்கல்கள் மற்றும் ஆன்டி-ஈஸ்ட்டோஜெனிக் பண்புகள் அதிகம் உள்ளது. ப்ராக்கோலியில் உள்ள அதிகளவிலான கரையக்கூடிய நார்ச்சத்துக்கள் மற்றும் குறைவான கலோரிகள், கொழுப்புக்களைக் கரைக்க உதவும். ஆகவே ப்ராக்கோலி, முட்டைக்கோஸ், காலிஃப்ளவர், கேல் போன்ற காய்கறிகளை அதிகம் சாப்பிடுங்கள். பசலைக்கீரை பசலைக்கீரை தசைகள் மற்றும் எலும்புகள் இழக்கப்படுவதைத் தடுக்கும் மற்றும் புற்றுநோய், இதய நோய் போன்றவற்றையும் தடுக்கும். இதற்கு அதில் உள்ள அதிகப்படியான ஊட்டச்சத்துக்கள் தான் காரணம். ஆகவே நல்ல கட்டுமஸ்தான உடலைப் பெற, இந்த கீரையை அடிக்கடி உணவில் தவறாமல் சேர்த்துக் கொள்ளுங்கள். வான்கோழி உங்களுக்கு வான்கோழி பிடிக்குமா?
ஆனால் பாடிபில்டர் போன்ற உடலைப் பெற முயற்சிக்கும் போது, இதை சாப்பிடலாமா என்ற கேள்வி மனதில் எழுகிறதா? கவலையைவிடுங்கள். கட்டாயம் வான்கோழியை சாப்பிடலாம். இதனால் நல்ல கட்டுமஸ்தான பாடிபில்டர் போன்ற உடலமைப்பைப் பெறலாம். திணை திணையில் ஓட்ஸை விட அதிகளவில் நார்ச்சத்து மற்றும் புரோட்டீன் உள்ளது. மேலும் இது ஓட்ஸை விட சுவையானதும் கூட மற்றும் க்ளுட்டனும் இல்லை. அதிலும் வெள்ளை நிற திணையை வாங்குங்கள். அதிலும் இதனை உடற்பயிற்சி செய்த பின் இறைச்சி மற்றும் பசலைக்கீரையுடன் சேர்த்து சாப்பிடுங்கள். இதனால் நல்ல பலன் கிடைக்கும். தக்காளி தக்காளியில் புற்றுநோயைத் தடுக்கும் லைகோபைன் உள்ளது. முழு தக்காளியை விட தக்காளி பேஸ்ட்டில் லைகோபைன் 4 மடங்கு அதிகமாக இருக்கும். எனவே நீங்கள் சாப்பிடும் அனைத்து உணவுகளின் மீது அரைத்த தக்காளியை சாஸ் போன்று சேர்த்து சாப்பிடுங்கள். இதனால் தக்காளியின் முழு நன்மைகளையும் பெறலாம். ஓட்ஸ் ஓட்ஸ் கொலஸ்ட்ராலை குறைக்கும். மேலும் இதில் க்ளைசீமிக் இன்டெக்ஸ் மிகவும் குறைவு மற்றும் கரையக்கூடிய நார்ச்சத்துக்கள் அதிகம். எனவே ஜிம்மில் உடற்பயிற்சி செய்த பின், ஓட்ஸை உணவாக உட்கொள்ளுங்கள்.
இதனால் உடலுக்கு வேண்டிய சத்துக்கள் கிடைத்து, பாதிக்கப்பட்ட தசைகள் சரிசெய்யப்படுவதோடு, தசைகளும் நன்கு வளர்ச்சி பெறும். ஆரஞ்சு ஆரஞ்சு பழத்தில் நோய்களை எதிர்த்துப் போராடும் வைட்டமின் சி, இரத்த அழுத்தத்தைக் குறைக்கும் மக்னீசியம், ஆன்டி-ஆக்ஸிடன்ட்டான பீட்டா கரோட்டீன் உள்ளது. இந்த ஆரஞ்சு பழத்தைக் கொண்டு வீட்டிலேயே ஜூஸ் தயாரித்து, சர்க்கரை சேர்க்காமல் நாள் முழுவதும் குடித்து வந்தால், உடலுக்கு வேண்டிய ஆற்றல் கிடைப்பதோடு, தசைகளின் வளர்ச்சிக்கு தேவையான சத்துக்களும் கிடைக்கும். ஆப்பிள் ஆப்பிளில் உள்ள பெக்டின் உடல் எடையைக் குறைக் உதவுவதோடு, பசியைக் கட்டுப்படுத்தும் மேலும் இதில் கிரான்பெர்ரியை விட அதிகளவில் சக்தி வாய்ந்த ஆன்டி-ஆக்ஸிடன்ட் உள்ளது. எனவே ஆப்பிளை எப்போதும் தோல் நீக்கி சாப்பிடாமல், அப்படியே சாப்பிடுங்கள். இதனால் தசைகள் வளர்வதோடு, நோய்களின் தாக்கமும் குறையும். கேரட் கேரட்டில் கண்களின்
ஆரோக்கியத்திற்கு வேண்டிய வைட்டமின் ஏ உள்ளது. மேலும் கேரட்டில் நார்ச்சத்து, அதிகமாகவும், கலோரி குறைவாகவும் உள்ளது. இந்த கேரட்டை ஒருவர் பச்சையாகவோ அல்லது ஜுஸ் வடிவிலோ குடிக்கலாம். இதனால் அனைத்து சத்துக்களும் உடலுக்கு கிடைத்து, உடல் நன்கு கட்டுமஸ்தாக இருக்கும். தண்ணீர் ஒருவர் பாடிபில்டர் போன்ற உடலைப் பெற நினைத்தால், தண்ணீரை அதிகம் குடிக்க வேண்டும். இப்படி நீரை அதிகம் குடித்தால் உடலில் நீர் தேக்கம் தடுக்கப்படுவதோடு, உடற்பயிற்சியால் பாதிக்கப்பட்ட தசைகள் சரிசெய்யப்படுவதோடு, உடல் வறட்சி அடைவதும் தடுக்கப்படும். எனவே நாள் முழுவதும் குறைந்தது 2 லிட்டர் நீரைக் குடிக்க மறக்காதீர்கள்.
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