Kudya mwamphamvu

Ndizovuta kukhulupirira, koma kuchita masewera olimbitsa thupi sikuli chifukwa chosiya mafuta abwino akale ndi chakudya m'malo mwa zakudya zama protein. M'malo mwake, ichi ndi chifukwa chowunikiranso zakudya zanu, kuzisiyanitsa momwe mungathere. Ndipo onjezerani zakudya zopatsa thanzi komanso zoyenera. Zomwe sizingangopereka mphamvu ndi mphamvu, komanso zidzakulolani kuti muchite zambiri ndipo, chifukwa chake, kufika pamtunda wa masewera mofulumira.

Momwe mungakonzekere zakudya zolimbitsa thupi kwambiri

Zakudya zopatsa thanzi zimalola wothamanga kupeza minofu ndikuwotcha mafuta pomwe akukhalabe wathanzi komanso wokhazikika. Ndicho chifukwa chake zakudya zake ziyenera kukhala zolimbitsa thupi komanso kukhala ndi zomanga thupi, chakudya ndi mafuta m’miyeso yoyenera. Kupatula apo, chilichonse mwa macronutrients awa chimagwira ntchito yake, yomwe ndi:

1. 1 Mapuloteni - Awa ndiwo maziko a zakudya zonse, kuphatikizapo za othamanga. Chifukwa chakuti ndizomanga thupi lathu ndipo, monga madzi, amapezeka pafupifupi m'mafupa ake onse, kuphatikizapo fupa, minofu ndi minofu, ngakhalenso m'magazi. Komabe, gawo lawo pazakudya za tsiku ndi tsiku liyenera kukhala losapitirira 15-20%, apo ayi hypertrophy ya minofu (kuwonjezeka kwa minofu chifukwa cha kuwonjezeka kwa dera ndi kukula kwa ulusi wa minofu, osati kutalika kwake) sikungapeweke. Magwero abwino kwambiri a mapuloteni amaonedwa kuti ndi chifuwa cha nkhuku, Turkey, tuna, salimoni, dzira loyera, nyemba, ndi tchizi tating'onoting'ono ta kanyumba.
2. 2 Zakudya zopatsa mphamvu ndi zinthu zomwe thupi limatulutsa mphamvu. Ndikuthokoza kwa iwo kuti chipiriro ndi chipiriro zimawonekera. Izi zimachitika motere: chifukwa cha zovuta zam'magazi, chakudya chimasinthidwa kukhala glycogen. Uwu ndi mtundu wa mphamvu zosungiramo mphamvu zomwe zimasonkhanitsidwa m'minofu kuti amasulidwe panthawi yotsatira yolimbitsa thupi komanso ntchito yolimbitsa thupi, zomwe zimapangitsa kuti munthu azigwira ntchito molimbika kwambiri. Chochititsa chidwi n'chakuti, pamene amaphunzitsa kwambiri, minofu yake imasunga kwambiri glycogen. Pazakudya za wothamanga, chakudya chamafuta chiyenera kupanga 55-60% yazakudya zonse. Mutha kuzipeza podya mankhwala azitsamba - chimanga kapena chimanga.
3. 3 Mafuta - amapatsa thupi mphamvu zowonjezera ndikuletsa kukula kwa matenda a mtima. Amapezeka makamaka mu mafuta a masamba - azitona kapena mpendadzuwa, komanso mafuta a nsomba, mtedza ndi mbewu.

Mavitamini ndi kufufuza zinthu

Kuphatikiza pa macronutrients, othamanga amafunika mavitamini ndi ma microelements. Komanso, malinga n’kunena kwa woimira bungwe la Academy of Nutrition and Dietetics Kelly L. Pritchett, “panthaŵi yochita maseŵera olimbitsa thupi pang’onopang’ono mpaka kwambiri, kutayika kwa mchere wina kumawonjezeka, makamaka chifukwa cha thukuta.” Choncho, thupi liyenera kudziunjikira nthawi zonse. Izi ndi zinthu zotsatirazi:

• Mavitamini a gulu B. Chizindikiro choyamba cha kusowa kwawo ndi kusowa mphamvu kwa kuyitana komaliza. Izi zikufotokozedwa ndi mfundo yakuti ndi thandizo lawo kuti thupi lathu limasintha mapuloteni ndi shuga kukhala mphamvu ndi kupanga maselo ofiira a magazi. Deta imatsimikiziridwa ndi zotsatira za kafukufuku. Zinthu izi zimapezeka mu tuna, nyemba ndi mtedza.
• Calcium - pamodzi ndi vitamini D, potaziyamu ndi mapuloteni, mcherewu umapangitsa kuti mafupa azikhala olimba komanso amphamvu. Amapezeka mu mkaka, masamba obiriwira obiriwira ndi nyemba.
• Vitamini C - si anthu ambiri omwe amadziwa kuti sangathe kuwonjezera chitetezo chokwanira, komanso kuteteza kupuma movutikira panthawi yochita masewera olimbitsa thupi komanso pambuyo pake. Izi zikutsimikiziridwa ndi zotsatira za kafukufuku wopangidwa ku yunivesite ya Helsinki ku Finland. Amapezeka mu zipatso za citrus, chiuno cha rose, tsabola wa belu, sitiroberi ndi kabichi.
• Vitamini D - imawonjezera mphamvu ndi malingaliro. Ndipo awa si mawu okha, koma zotsatira za kafukufuku wopangidwa ku British University of Newcastle motsogozedwa ndi Akash Xinyi. Limagwirira ntchito yake ndi yosavuta: vitamini D kumathandiza yambitsa ntchito mitochondria, amene ali mu minofu ulusi. Zotsatira zake, kamvekedwe ka minofu kamawonjezeka ndipo munthuyo amamva kuti akugwira ntchito. Mutha kubwezeretsanso nkhokwe za vitamini iyi powotcha padzuwa kapena kudya mkaka, nsomba ndi yolk ya dzira.
• Vitamini E ndi antioxidant wamphamvu yemwe amalimbitsa chitetezo cha mthupi komanso amateteza ku matenda ambiri. Muli mbewu, mtedza ndi masamba mafuta.
• Chitsulo - popanda izo, minofu sidzatha kugwira ntchito mphamvu zonse. Chifukwa chakuti salandira mpweya wokwanira, womwe umatengedwa ndi erythrocytes, omwe amapangidwa ndi chithandizo chake. Kuonjezera apo, kusowa kwachitsulo kumayambitsa kuchepa kwa magazi m'thupi ndipo, chifukwa chake, kuwonjezeka kwa kutopa ndi kutopa. Mcherewu umapezeka mu ng'ombe, sipinachi, mazira, kabichi ndi maapulo obiriwira.
• Magnesium - Imawonjezera kachulukidwe ka mafupa, motero imateteza wothamanga kuti asawonongeke panthawi yophunzitsidwa mwamphamvu. Kuphatikiza apo, malinga ndi Kelly Pritchett, “magnesium imayendetsa ma enzymes opitilira 300 omwe amakhudzidwa ndi metabolism yamphamvu. Iwo ali olemera mu mdima wobiriwira masamba masamba masamba, nsomba, mtedza.
• Potaziyamu ndi chinthu chofunikira kwambiri chomwe chimatsimikizira kugwira ntchito kwa mitsempha ndi minofu ndipo imapezeka mu nthochi. Ichi ndichifukwa chake omalizawa amakondedwa ndi othamanga pambuyo pa mpikisano wautali. Kungothetsa kupweteka kwa minofu ndi kukokana mu minofu ya ng'ombe.

Zakudya 17 zapamwamba zolimbitsa thupi kwambiri

Kuti musachulukitse thupi ndikukhala bwino nthawi zonse, muyenera kudya pang'ono, koma nthawi zambiri. Moyenera, payenera kukhala chakudya cha 5-6 patsiku komanso zakudya zopatsa thanzi komanso zakumwa zambiri pazakudya. Pali 17 okha mwa iwo:

Madzi - muyenera kumwa osati isanayambe kapena itatha, komanso panthawi yophunzitsa. Mwachidule chifukwa zimathandizira magwiridwe antchito ndikuletsa kuvulala. Kuchuluka kwa madzi omwe mumamwa kumatengera nthawi komanso mphamvu yake. Nthawi zina, ndizothandiza kumwa zakumwa zamasewera.

Mazira ndi gwero la mapuloteni ndi vitamini D.

Madzi a lalanje - alibe vitamini C okha, komanso potaziyamu - imodzi mwa ma electrolyte ofunika kwambiri omwe amachititsa kuti madzi azikhala bwino komanso amathandiza kubwezeretsa kusowa kwa madzi m'thupi pambuyo pochita masewera olimbitsa thupi.

Kefir ndi gwero la mabakiteriya opindulitsa ndi mapuloteni omwe ndi ofunikira kuti minofu ikule. Kugwiritsa ntchito kefir nthawi zonse kumathandiza kuyeretsa thupi ndikuchotsa kulemera kwakukulu. Mutha kusintha kukoma kwake ndi oatmeal kapena zipatso.

Nthochi ndi gwero lazakudya zomwe zimathandiza kubwezeretsa glycogen ndi potaziyamu.

Salmon ndi gwero la mapuloteni oletsa kutupa ndi omega-3 fatty acids. Mankhwalawa amalola osati kuwonjezera minofu, komanso kupititsa patsogolo maphunziro.

Mtedza ndi zipatso zouma ndi chakudya chopatsa thanzi chokhala ndi chakudya, mapuloteni ndi mafuta athanzi, komanso mavitamini ndi michere yomwe imapangidwa. Amakulolani mwamsanga kubwezeretsa mphamvu ndi kumanga minofu misa.

Ma Blueberries ndi magwero a antioxidants omwe amatha kuchulukitsa katatu kuchira pambuyo pochita masewera olimbitsa thupi kwambiri.

Chinanazi ndi gwero la bromelain, chinthu chomwe chimakhala ndi anti-inflammatory properties ndipo chimalimbikitsa chithandizo choyambirira cha kusokonezeka, mikwingwirima ndi edema. Kuphatikiza apo, ili ndi vitamini C, yomwe ndi yofunika kwambiri pakukonzanso minofu.

Kiwi ndi gwero la vitamini C, antioxidants ndi potaziyamu, zomwe zimatha kulimbana ndi kuwawa kwa minofu pambuyo pochita masewera olimbitsa thupi.

Oatmeal ndi nkhokwe yamtengo wapatali yazakudya ndi ma carbohydrate ovuta omwe amapereka shuga wabwinobwino wamagazi ndikulimbitsa zopambana zatsopano.

Khulupirirani kapena ayi, caffeine ikhoza kuonjezera kupirira ndi kuchepetsa kupweteka kwa minofu panthawi komanso pambuyo pochita masewera olimbitsa thupi kwambiri, monga umboni wa kafukufuku wopangidwa ku 2009 ku yunivesite ya Illinois ku Urbana-Champaign. Chinthu chachikulu sikuchigwiritsa ntchito molakwika.

Oyster - Amalemeretsa thupi ndi zinki ndi chitsulo ndipo, motero, amapereka mphamvu yofunikira pakulimbitsa thupi kwambiri.

Ginger - Lili ndi zinthu zapadera zomwe zimakhala ndi anti-inflammatory properties ndipo zimathetsa ululu wa minofu.

Madzi a phwetekere - othamanga amachitcha kuti ndi analogue ya zakumwa zamasewera chifukwa chokhala ndi sodium ndi potaziyamu, zomwe zimabweretsa kutaya kwamadzimadzi.

Chokoleti chakuda chokhala ndi cocoa osachepera 70% - pamlingo wocheperako, chimamveketsa bwino ndikuchepetsa kupweteka kwa minofu.

Honey ndi chakudya chapadera cha mavitamini ndi mchere.

Malinga ndi akatswiri, chinsinsi cha kupambana kulikonse kulimbitsa thupi sikuli kokha mu khalidwe ndi kuchuluka kwa chakudya chodyedwa, komanso pa nthawi ya kudya. Choncho, idyani dzinthu ndi saladi zipatso pamaso kulimbitsa thupi, ndi mapuloteni zakudya pambuyo. Ndipo muzimwa zamadzimadzi zambiri nthawi zonse. Ndipo mudzakhala okondwa!