Zamkatimu
Kugwira ntchito pafupipafupi kunyumba kapena kumalo ochitira masewera olimbitsa thupi, mosakayikira pamabuka funso lokhudza zakudya zopatsa thanzi musanachite masewera olimbitsa thupi. Kodi mungadye liti, liti komanso zingati mukamaliza kulimbitsa thupi kuti muchepetse thupi ndikupangitsani thupi kukhala laling'ono?
Choyamba muyenera kudziwa izi mungachepetse thupi pokhapokha ngati tsiku lililonse limadya zakudya zopatsa mphamvu kuposa zomwe mumadya. Kutengera mfundo yayikulu iyi yochepetsera kunenepa, umachotsa kunenepa kwambiri ngakhale usakutsatira malamulowo, ndiko kuti, usanaphunzire komanso utaphunzira. Komabe, njira yabwino pamafunso azakudya mukamaliza masewera olimbitsa thupi ikuthandizani kuti mukwaniritse njira yochotsera mafuta ndikupanga thupi lokongola.
Kuwerengera kwa kalori: mafunso wamba ndi mayankho
Zakudya zabwino musanaphunzitsidwe
Chifukwa chake, tiyeni tilingalire zomwe tidye tisanachite masewera olimbitsa thupi. Mwanjira zambiri zimatengera nthawi yomwe mudzachite.
1. Ngati muli m'mawa osadya kanthu
Kuchita m'mawa wopanda kanthu m'mimba ndi njira imodzi yotchuka kwambiri yochepetsera mafuta, ngakhale kuthekera kwa njirayi yochepetsera kunenepa kumatsutsanabe makochi padziko lonse lapansi. Otsatira chiphunzitso chophunzitsira pamimba yopanda kanthu amati panthawiyi glycogen imasunga m'chiwindi ndiyocheperako kotero kuti thupi lanu limapeza mphamvu kuchokera ku mafuta anu motero "kumuwononga". Otsutsa mfundoyi akuti kuchepa kwamafuta amthupi panthawi yophunzitsidwa sikukhudzidwa, koma kuwotcha masewera olimbitsa thupi m'mawa mosavuta, zomwe zingakusiyanitseni ndi thupi lokongola lamatoni.
Zachidziwikire, mwayi wophunzitsidwa wopanda kanthu m'mimba ndioyenera okhawo omwe amaphunzira kunyumba kapena omwe amachita masewera olimbitsa thupi pafupi ndi kwawo. Chifukwa kusunga thupi ndi njala kwa maola angapo (mkati ndi musanachite masewera olimbitsa thupi) sichikuthandizabe. Koma ngati mungasankhe kusewera m'mawa m'mawa musanadye Chakudya cham'mawa, musanaphunzitse chilichonse sikofunikira, ngakhale madzi ena angakhale otsimikiza.
Nthawi zina, sizikulimbikitsidwa kuti muzichita masewera olimbitsa thupi m'mimba yopanda kanthu:
- Ngati mukuchita zolimbitsa thupi kukula kwa minofu.
- Ngati mukuchita zolimbitsa thupi kwambiri (TABATA, crossfit).
- Ngati mukuvutika ndi masewera olimbitsa thupi osadya kanthu, muzimva chizungulire komanso kufooka.
Kuthamanga m'mawa: kugwiritsa ntchito komanso kuchita bwino
2. Ngati mwadya kale m'mawa
Ndi chakudya chiti musanalowe kulimbitsa thupi ngati sikutheka kuchita opanda kanthu m'mimba? Mwachitsanzo, ngati mukuchita masewera olimbitsa thupi, kulimbitsa thupi, kapena simukukhulupirira kuti muphunzitse chopanda kanthu m'mimba. Poterepa mutha kukhala ndi kuwala kabohydrate kapena mapuloteni-chakudya chodyera mphindi 30-45 musanaphunzire. Zitha kukhala khofi, nthochi, zotchinga ndi kagawo ka tchizi, mapuloteni a whey mumkaka kapena mipiringidzo ya granola (ili liyenera kukhala gawo laling'ono la chakudya, pafupifupi 100 g). Poterepa, mudzakhala ndi makalasi azolimbitsa thupi komanso mphamvu. Mutha kumwa kapu ya yogurt kapena mkaka, ngati ndikokwanira kuchita.
Chonde dziwani kuti izi siziyenera kukhala chakudya cham'mawa chokwanira. Chotsekemera chiyenera kukhala chaching'ono, apo ayi zikhala zovuta kuchita. Kuphatikiza apo, kuphunzira kwambiri pamimba monse kumatha kudzimbidwa kapena kusanza. Ngati mumakonda Chakudya cham'mawa chokwanira kenako kuchita masewera olimbitsa thupi, pamenepa ndi bwino kupereka zokonda monga chimanga, ndi kuphunzitsa osachepera 1.5 maola mutatha kudya.
Onani mapulani athu okonzekera kunyumba:
- Konzani maphunziro a atsikana m'masiku atatu
- Konzani zolimbitsa thupi za amuna masiku atatu
3. Ngati muli m'mawa, masana kapena madzulo
Nthawi zina, zakudya zopatsa thanzi musanachite masewera olimbitsa thupi zimawerengedwa zopatsa mphamvu zovuta. Zakudya zophatikizika zimaphatikizapo chimanga. Kwa maola 1.5-2 kalasi isanadye buckwheat, mpunga, oatmeal, tirigu wina, pasitala wochokera ku durum tirigu (ngati ndi chakudya chamadzulo, ndi nyama kapena nsomba). Ngati musanaphunzitsidwe kudya sikugwira ntchito, ndiye kuti mudzapulumutsanso chakudya chokwanira, chomwe chatchulidwa m'ndime yapitayi. Koma ndibwino kukonzekera tsiku lanu kuti musanaphunzire mudye chakudya chokwanira ndi ma carbs ovuta.
Langizo linanso pazakudya musanachite masewera olimbitsa thupi: sikofunikira kalasi isanakhale chakudya changodya mapuloteni. Sizingakupatseni mphamvu, ndipo simudzatha kuchita zonse.
Sakatulani mbewu ndi tirigu: zomwe ndi bwino kusankha
Chakudya mukamaliza masewera olimbitsa thupi
Zomwe mungadye mukamaliza kulimbitsa thupi? Pakadutsa theka la ola mutatha kulimbitsa thupi, muyenera kutseka zenera la protein-carbohydrate, momwe thupi limafunikira kwambiri michere. Ngati munthawi ino kudzaza thupi ndi mapuloteni ndi chakudya, izi zithandizira thupi kusunga minofu yanu.
Tsekani zenera la anabolic mphindi 30 kuchokera m'kalasi. Ndibwino kuti mupange protein-carbohydrate kuphatikiza pamlingo wa 60 mpaka 40. Tsiku lililonse ma aerobic olimbitsa thupi 60% amapatsa chakudya ndi 40% mapuloteni. M'masiku olimbitsa thupi komanso kuphunzitsa mphamvu ya aerobic, motsutsana, 60% mapuloteni ndi 40% chakudya. Zitsanzo za kulimbitsa thupi pambuyo pa kulimbitsa thupi:
- Mapuloteni amagwedeza mkaka wochepa mafuta (makamaka whey protein)
- Kanyumba kochepa kwambiri kokhala ndi zipatso
- Mazira ophwanyika kapena mazira a mkate
- Masangweji ndi nkhuku yowonda
Ngati mukufuna kuonda, Zakudya za kalori ziyenera kukhala pafupifupi theka la zomwe mudakhala mkalasi. Mwachitsanzo, kuchita masewera olimbitsa thupi, mwawotcha zopatsa mphamvu 500. Kotero mkati mwa theka la ola mutatha kudya mbale ya mapuloteni-chakudya, ndi mphamvu ya mphamvu 250 kcal. Mapuloteni ndi chakudya ayenera kuphatikiza 60/40 kutengera mtundu wa masewera olimbitsa thupi anu. Chakudya chathunthu chiyenera kukhala maola 1.5-2, kenako chakudya chapakatikati mutatha kulimbitsa thupi.
Ngati mumachita masewera olimbitsa thupi m'mawa mopanda kanthu kapena mutadya pang'ono, mutatha kuchita masewera olimbitsa thupi ndi chakudya cham'mawa champhindi 30-45. Koma iyi si njira kwa iwo omwe amagwira ntchito pakukula kwa minofu, pamenepa ndikofunikira kutsatira zomwe zili pamwambapa.
Mitundu ya mapuloteni ndi momwe mungasankhire
Zomwe osadya mukamaliza kulimbitsa thupi?
Choyamba pewani zakudya zamafuta (kuphatikizapo mkaka wonse ndi tchizi mafuta). Mafuta amalepheretsa kuyamwa kwa michere m'magazi, chifukwa chake ndikofunikira kudya mukatha kulimbitsa thupi, zinthu zopanda mafuta zokha. Kachiwiri, sikofunikira mutatha kulimbitsa thupi kudya zakudya zomwe zili Kafeini, yomwe imalepheretsa kugwiritsa ntchito mapuloteni kuti minofu ibwezeretse.
Kutsatira maupangiri osavutawa pakudya musanachite masewera olimbitsa thupi komanso mukatha kuchita masewera olimbitsa thupi, mukulitsa zokolola zanu ndikutenganso gawo limodzi lamaloto anu. Komabe, kumbukirani kuti funso lazakudya musanachite masewera olimbitsa thupi komanso mutatha silofunika kwambiri kwa iwo omwe akufuna kuonda ndikulimbitsa thupi. Chofunika kwambiri ndi zakudya zamasana, kusunga kusowa kwakukulu kwa ma calories, mapuloteni okwanira, chakudya ndi mafuta. Chifukwa chake mutha kusintha menyu kuti igwirizane ndi kuthekera kwawo.
Zakudya Zakudya Zoyenera