Режим спортсмена
Если вы ходите в спортзал, вы должны питаться маленькими порциями 5-6 раз в день. Из рациона нужно исключить сахар и пирожные, жареные продукты. Нужно употреблять больше каш, хлеба грубого помола, мяса, яиц, фруктов, овощей. Пейте около 2 литров воды в день. Утром и вечером желательно пить кефир. Не стоит тренироваться больше 3 раз в неделю. Длительные тренировки также могут принести больше вреда, чем пользы.
If you go to the gym, you should eat small meals 5-6 times a day. It is necessary to exclude sugar and cakes, fried food from your diet. You need to consume more porridges, whole grain bread, meat, eggs, fruits, vegetables. Drink about 2 liters of water a day. In the morning and in the evening it is desirable to drink kefir (traditional fermented dairy in Russia and CIS). You shouldn't train more than 3 times a week. Long trainings can also do more harm, than benefit.
If you go to the gym, you should eat small meals 5-6 times a day. It is necessary to exclude sugar and cakes, fried food from your diet. You need to consume more porridges, whole grain bread, meat, eggs, fruits, vegetables. Drink about 2 liters of water a day. In the morning and in the evening it is desirable to drink kefir (traditional fermented dairy in Russia and CIS). You shouldn't train more than 3 times a week. Long trainings can also do more harm, than benefit.
утром
[ùtram]
- di mattino
сахар
[sahar]
- zucchero
продукты
[pradukty]
- prodotti
пить
[pit`]
- bere
пирожные
[piròzhnyje]
- brioches
кефир
[kifìr]
- kefir
вечером
[vèchiram]
- di sera
мясо
[myàsa]
- carne
хлеб
[khlep]
- pane
яйцо
[yaytsò]
- uovo
фрукт
[frùkt]
- frutto
фрукты
[frukty]
- frutta
овощи
[ovoshhi]
- ortaggi
каша
[kasha]
- pappa