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інформація",{"data":986,"related":1006,"events":1076},{"id":987,"slug":988,"kind":989,"title":990,"subtitle":230,"excerpt":991,"cover":992,"accent_color":230,"published_at":993,"reading_minutes":240,"items_count":994,"preview":230,"tags":995,"author":999,"intro":230,"body":1003,"items":1004,"seo":1005},814,"kak-bezopasno-nabrat-ves","article","Як безпечно набрати вагу","«Їсти і не набирати вагу» – мрія практично кожного, хто стежить за фігурою.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F396\u002F6LK2N.jpeg","2019-05-23T06:00:00+00:00",0,[996,997,998],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":907,"name":908,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":910,"name":911,"icon":230,"color":230,"featured":345},{"slug":1000,"name":1001,"position":1002,"avatar":230,"bio":230},"mixsport","Редакція MixSport","Редакція","\u003Cblockquote>\u003Cp>\u003Cstrong>«Їсти і не набирати вагу» –\u003C\u002Fstrong>мрія практично кожного, хто стежить за фігурою.\u003C\u002Fp>\u003C\u002Fblockquote>\u003Cp>Але для деяких людей це не мрія, а проблема, адже вони ніяк не можуть збільшити масу тіла. Якщо ви хочете набрати вагу і наростити м'язи за допомогою харчування і спорту, не нашкодивши при цьому здоров'ю, необхідно дотримуватися деяких правил.\u003C\u002Fp>\u003Ch2>Розберіться в причинах\u003C\u002Fh2>\u003Cp>\u003Cem>\u003Cstrong>Дефіцит маси тіла може сигналізувати про наявність деяких хвороб\u003C\u002Fstrong>\u003C\u002Fem>:\u003C\u002Fp>\u003Cul>\u003Cli>порушення обміну речовин;\u003C\u002Fli> \u003Cli>рак;\u003C\u002Fli> \u003Cli>діабет 1 типу;\u003C\u002Fli> \u003Cli>гостра непереносимість глютену;\u003C\u002Fli> \u003Cli>харчові розлади;\u003C\u002Fli> \u003Cli>проблеми зі щитовидною залозою;\u003C\u002Fli> \u003Cli>інфекційні захворювання.\u003C\u002Fli>\u003C\u002Ful>\u003Cp>\u003Cimg alt=\"Розберіться в причинах — Як безпечно набрати вагу\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F12290\u002FmfC52.com\"\u002F>Дефицит массы тела может сигнализировать о наличии некоторых болезней. Фото: www.gannett-cdn\u003C\u002Fp>\u003Cp>Тому, перед тим, як змінювати раціон і складати план тренувань, проконсультуйтеся з лікарем і переконайтеся, що з вашим здоров'ям все гаразд. Особливо уважним варто бути тим, хто відрізняється худорбою не з самого дитинства.\u003C\u002Fp>\u003Cp>Не лякайтеся після прочитання вищевказаних причин. Часто буває, що дефіцит маси тіла – це просто генетична особливість, а не ознака якоїсь хвороби.\u003C\u002Fp>\u003Ch2>Складіть правильний раціон\u003C\u002Fh2>\u003Cp>Їсти все підряд не вийде. Багато хто думає, що коли потрібно набрати вагу, варто налягати на випічку, солодке, фаст-фуд та іншу калорійну їжу. Ви, звичайно, можете піти таким шляхом, але потім доведеться боротися з ожирінням, порушеннями травної системи і не тільки. Так, доведеться їсти більше. Але їсти потрібно здорову, збалансовану їжу.\u003C\u002Fp>\u003Cp>Потрібно створити профіцит калорій, тобто споживати більше, ніж ви витрачаєте. Для цього почніть споживати на 300 - 800 калорій більше, ніж зазвичай. При підрахунку калорій вам допоможуть \u003Ca href=\"\u002Fblog\u002Ftop-5-besplatnyh-prilozenij-dla-pravilnogo-pitania-i-podsceta-kalorij\">додатки для правильного харчування\u003C\u002Fa>.\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Складіть правильний раціон — Як безпечно набрати вагу\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F12291\u002Fv-cwL.jpg\"\u002F>Складіть правильний раціон. Фото: uk.srimathumitha.com\u003C\u002Fp>\u003Cp>Раціон повинен обов'язково включати білки, жири і вуглеводи. Прийом їжі повинен бути 3 рази на день. Між основними прийомами їжі можуть бути перекуси.\u003C\u002Fp>\u003Ch3>\u003Cstrong>Марія Ревун, дієтолог \u003Ca href=\"\u002Fplaces\u002Fcrossfit-banda\">CrossFit Banda\u003C\u002Fa>\u003C\u002Fstrong>:\u003C\u002Fh3>\u003Cp>Ідеальними продуктами для безпечного набору ваги є авокадо, горіхи (\u003Cem>мигдаль, кеш'ю, кедровий і волоський горіхи\u003C\u002Fem>), рослинні олії, жирні сорти риби (\u003Cem>тунець, лосось, скумбрія\u003C\u002Fem>), масло гхі. Із м'яса – телятина і кролик.\u003C\u002Fp>\u003Cp>Також додайте до раціону каші, макарони, цільнозерновий хліб.\u003C\u002Fp>\u003Cp>Можна додати до раціону спортивне харчування, наприклад гейнер або протеїн. Але перед цим обов'язково проконсультуйтеся з фахівцем.\u003C\u002Fp>\u003Ch2>Більше часу приділяйте силовим навантаженням\u003C\u002Fh2>\u003Cp>Для набору ваги і м'язової маси потрібні силові навантаження. Якщо у вас немає протипоказань до силового тренінгу, то можете сміливо тягати залізо. Попросіть тренера скласти план занять для набору маси і вперед. Виконуйте більше підходів і намагайтеся піднімати більше ваги. Робіть все з обережністю і під наглядом тренера.\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Більше часу приділяйте силовим навантаженням — Як безпечно набрати вагу\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F12292\u002F0gPIj.jpeg\"\u002F>Попросіть тренера скласти план занять для набору маси. Фото: htpp:\u002F\u002Fbody.com.ua\u003C\u002Fp>\u003Cp>Кардіо краще виконувати не так часто, так як під час нього витрачається багато калорій. Але час від часу змінюйте силове навантаження на кардіо, щоб дати м'язам відновитися. Адже м'язи ростуть саме у період відпочинку.\u003C\u002Fp>\u003Cblockquote>\u003Cp>Як бачите, набір ваги, як і схуднення, вимагає правильного підходу і дотримання принципів збалансованого харчування. Їжте здорову їжу і будьте завжди у формі.\u003C\u002Fp>\u003C\u002Fblockquote>",[],{"title":990,"description":991},[1007,1020,1032,1043,1054,1065],{"id":1008,"slug":1009,"kind":989,"title":1010,"subtitle":230,"excerpt":1011,"cover":1012,"accent_color":230,"published_at":1013,"reading_minutes":254,"items_count":994,"preview":1014,"tags":1015},112,"sportivnij-kiiv-19-26-zovtna-futbol-dzudo-zabigi-ta-aktivnosti-tizna","Спортивний Київ 19–26 жовтня: футбол, дзюдо, забіги та активності тижня","Жовтень у столиці — час, коли футбольний сезон набирає обертів, стартує зальний сезон у єдиноборствах, а бігова спільнота добирає останні довгі кілометри перед завершенням сезону. Ми зібрали все, що варто знати про спортивне життя Києва з 19 по 26 жовтня: від матчу «Динамо» до ранкових пробіжок біля озера.\n\nГоловна подія тижня: «Динамо» — «Кудрівка»\n\n\n\tП'ятниця, 23 жовтня, 13:00  \n\tСтадіон «Динамо» ім. Валерія Лобановського  \n\tКвитки: 300–1000 грн \n\n\nКиївське «Динамо» відкрив...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1343\u002FsxH6a.jpg","2026-10-19T06:00:00+00:00",[],[1016,1017,1018,1019],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":363,"parent":230,"slug":409,"name":410,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":919,"name":920,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":599,"name":600,"icon":230,"color":230,"featured":456},{"id":1021,"slug":1022,"kind":989,"title":1023,"subtitle":230,"excerpt":1024,"cover":1025,"accent_color":230,"published_at":1026,"reading_minutes":232,"items_count":994,"preview":1027,"tags":1028},113,"velosipedki-adidas-zrobit-kozhen-svii-rukh-nezabutnim","Велосипедки adidas — зробіть кожен свій рух незабутнім!","Займайтеся улюбленим видом спорту в максимальному комфорті, разом із модними тенденціями та функціональністю. Культова торгова марка пропонує цілий асортимент продукції, яка допоможе залишатися на висоті навіть в непередбачуваних обставинах. Додайте до свого гардероба річ, для якої завжди захочеться придумувати привід для носіння!\n\nВелосипедки адідас – це саме те, що подарує вам свободу руху та стиль, аби ви могли впевнено досягати своєї мети.\n\nТренди, що супроводжують вас на...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1342\u002FYh0Zj.jpg","2026-10-14T06:00:00+00:00",[],[1029,1030,1031],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":439,"name":440,"icon":230,"color":230,"featured":345},{"id":1033,"slug":1034,"kind":989,"title":1035,"subtitle":230,"excerpt":1036,"cover":1037,"accent_color":230,"published_at":1038,"reading_minutes":240,"items_count":994,"preview":1039,"tags":1040},114,"yak-perevezti-sportivne-sporyadzhennya-v-litaku-na-kinec-2026-roku","Як перевезти спортивне спорядження в літаку на кінець 2026 року","Як перевезти велосипед, лижі, сноуборд, SUP і ракетки в літаку: вага, габарити, ціни Wizz Air, FlyOne, SkyUp, HiSky, Ryanair і правила пакування.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1340\u002FN3bNA.jpg","2026-10-01T06:00:00+00:00",[],[1041,1042],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":1044,"slug":1045,"kind":989,"title":1046,"subtitle":230,"excerpt":1047,"cover":1048,"accent_color":230,"published_at":1049,"reading_minutes":232,"items_count":994,"preview":1050,"tags":1051},1119,"detskaya-odezhda-under-armour-vstrechaite-den-s-yarkimi-emociyami","Детская одежда Under Armour: встречайте день с яркими эмоциями!","Дети всегда с радостью проверяют предметы гардероба на прочность. Они бегают, прыгают, активно играют и исследуют мир, поэтому так важно, чтобы вещи могли с легкостью адаптироваться к этому ритму жизни.\n\nИ если вы находитесь в поиске идеальной обновки для малыша, то интернет-магазин FR Group представляет лучшее решение – детская одежда Under Armour! Качественная, универсальная и максимально комфортная, она станет неотъемлемой частью повседневных аутфитов.\n\nКаким был старт бре...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1337\u002F2IYW6.jpg","2026-08-11T06:00:00+00:00",[],[1052,1053],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":232,"slug":1055,"kind":989,"title":1056,"subtitle":230,"excerpt":1057,"cover":1058,"accent_color":230,"published_at":1059,"reading_minutes":217,"items_count":994,"preview":1060,"tags":1061},"pershii-viyizd-na-straikbol-yak-pidgotuvatisya-fizichno-i-organizaciino","Перший виїзд на страйкбол: як підготуватися фізично й організаційно","Дізнайтеся, яка буває зброя для страйкболу і як підготуватися до першої гри. Страйкбольна граната, страйкбольний автомат та інші види.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1332\u002F9j1Z4.avif","2026-07-14T06:00:00+00:00",[],[1062,1063,1064],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":785,"name":786,"icon":230,"color":230,"featured":456},{"id":1066,"slug":1067,"kind":989,"title":1068,"subtitle":230,"excerpt":1069,"cover":1070,"accent_color":230,"published_at":1071,"reading_minutes":240,"items_count":994,"preview":1072,"tags":1073},115,"sport-i-smartfon-ak-zberegti-ekran-pid-cas-aktivnogo-vidpocinku","Спорт і смартфон: як зберегти екран під час активного відпочинку?"," Біг, велопрогулянка, тренування у зчепленому з телефоном залі — сучасний активний відпочинок майже неможливо уявити без смартфона поруч. Він фіксує пульс, рахує кілометри, вмикає плейлист і слугує навігатором на новому маршруті. Але та сама активність, яка робить смартфон незамінним помічником, перетворює його на головну жертву спортивних травм. 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