Живеем във време в което доста често чуваме и виждаме на практика за недостига на пари. За много от вас това вероятно е ежедневие, за това ще се опитаме да помогнем на хората, които искат да тренират, да са здрави и силни, но не разполагат с добри финанси. Разбира се, когато човек има достатъчно финансови средства, няма да се замисля много при покупката на храната и всичко ще е лесно като детска игра. Всъщност тогава не е и много интересно за повечето хора.
За да се вместите в бюджетите, трябва винаги да имате план за храната която ще купувате, защото при липсата на точни храни и сметки ще се върнете от магазина с храна за 100лв която ще ви изкара седмица! Ако обаче планирате храните които ще взимате – тези 100лв могат да се превърнат в 2 или дори 3 седмична храна!
Основните неща, които трябва да взимате, когато ще се запасявате с храна – трябва да са храни богати на въглехидрати, мазнини, белтъци и витамини.

Добри и евтини източници на въглехидрати които всеки от нас може да намери в почти всеки магазин са:ориз, картофи, фасул, леща, спагети. Всички те са евтини и могат да ви заситят и доставят необходимото количество енергия. Всички те струват около и под 2лв за килограм в сурово състояние, представете си колко голямо количество стават в сготвено!

Добри и евтини източници на белтъци са: яйцата, сиренето, млякото, изварата, рибата, пилешкото месо, свинското месо. Сега сигурно ще си помислите „Как може да се сложи рибата и месото в тема за евтино качване на маса?“. По простата причина, че една консерва риба струва под 2лв, а от нея ще получите достатъчно количество протеин за 1 или дори 2 яденета. Месото само по себе си е скъпо, но когато го смесите с въглехидрат или полезни мазнини ще получите чудесна храна за покачване на маса. Например 150грама пилешка паржола (под 2лв) може да се смеси със 100-150грама ориз, ще получите над 30грама пълноценен белтък и над 600kcal. Друг вариант би било смесването на свински врат със 100-150 грама фасул, по аналогия на горния пример ще получите над 30грама белтък и над 800kcal енергия.

Добър и евтин източник на полезни мазнини са ядките. Те съдържат огромно количество енергия, също така съдържат и много добро количество растителен белтък който би бил перфектен ако се смеси с животински източник на белтък.

За витамините и антиоксидантите най-вероятно се досещате какво трябва да се вземе. На пазарите най-често зеленчуците и плодовете са на доста достъпни цени, избирайте пресните от тях и наблягайте на зелените зеленчци (спанак, маруля, броколи и др). Те имат в себе си много ценни елементи които ще спомогнат на тялото ви да работи по-добре и по-лесно да се справя с токсините които сте натрупали в тялото в следствие на голямото количество храна (най-вече белтъците) които поглъщате. Достъпни антиоксидантни храни: моркови, спанак, чесън, червено грозде, домати, броколи , ябълки, грейпфрут и др.

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1 193 thoughts on “Как да качваме мускули с малък бюджет”
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