Zomwe mungasankhe - zakudya kapena masewera olimbitsa thupi? Kudya pa nthawi kapena pamene mukufuna kudya? Akatswiri ochokera ku Weighted People akuwonetsa zenizeni pa STS amayankha mafunso ovuta kwambiri a omwe akuonda - wachiwiri kwa ngwazi ya ku Moscow muzolimbitsa thupi, mlembi wa njira yake yolimbitsa thupi yochepetsera thupi, kuchepetsa thupi ndikuwongolera madera ovuta Irina. Turchinskaya ndi katswiri wolimbitsa thupi, mlembi wa blog yotchuka kwambiri ya kanema yokhudzana ndi maphunziro ndi zakudya Denis Semenikhin.
Irina Turchinskaya ndi Denis Semenikhin
Weighted People ndiye analogi woyamba waku Russia wa projekiti yotchuka padziko lonse lapansi The Biggest Loser, momwe amuna ndi akazi omwe ali mgulu la 100+ amatenga nawo gawo. M'miyezi inayi, motsogozedwa ndi ophunzitsa ndi akatswiri azakudya, adzadutsa sukulu yochepetsa thupi. Momwe mungasungire kulemera, chifukwa chiyani masewera olimbitsa thupi alibe mphamvu, ndi zakudya ziti zomwe zilibe thanzi? Mafunso awa ndi ena odziwika kwambiri a omwe akuonda adayankhidwa ndi makochi awonetsero zenizeni.
Chifukwa chiyani simungathe kuonda kamodzi kokha m'miyezi ingapo, kutsatira zakudya komanso maphunziro amphamvu?
Irina Turchinskaya
- Cholakwika chachikulu chakuchepetsa thupi kwanyengo ya gombe ndikudalira matsenga. Mumapita ku zakudya ndikuyembekeza kuti mu nthawi yochepa kwambiri mudzachotsa mapaundi owonjezera omwe akhala akuwonjezeka kwa zaka zambiri. Kusunga thupi lanu lathanzi ndi lokongola ndi njira yamoyo, osati yanthawi yochepa. Ngati moyo wanu wakupangitsani kukhala woipa ndikuwoneka wonyansa, ndiye kuti sizingatheke kusintha izo mu masabata awiri kapena mwezi. Muyenera kuganiziranso kwathunthu khalidwe lanu la kudya, ndipo pokhapokha kulemera kwake sikudzabwerera. Anthu amatengeka kwambiri ndi mankhwala osiyanasiyana omwe amatsatsa kuwonda omwe amalonjeza zotsatira zofulumira ndi kuyesayesa kwaumwini. Zipatso zamatsenga, khungwa la mtengo wosowa ndi zina zowonjezera zomwe zimalonjeza kuchotsa kulemera kwakukulu kwamuyaya ndi nthano. Ngakhale placebo yotereyo itagwira ntchito, zotsatira zake zimakhala zakanthawi komanso zosinthika. Sinthani maganizo anu pa chakudya, ndipo simudzasowa zipatso.
Kodi ndizotheka kuonda ndikumangitsa, pongodziletsa kudya, kapena mosemphanitsa, pongosewera masewera?
Denis Semenikhin:
- Yachiwiri ndi yotheka komanso yolimba kuposa yoyamba. Ngati munthu adziwonetsa yekha ku zolimbitsa thupi kwambiri, ndiye kuti thupi lakelo limayamba kufuna zakudya zopatsa thanzi. Ayenera kuti achire pakuphunzitsidwa ndi kukonzekera phunziro lotsatira, ndipo izi zimafuna zinthu zina. Gwirizanani kuti pakuyenda, mutayenda makilomita osachepera 30-40 ndi chikwama patsiku, palibe amene akufuna kukhala ndi chakudya chamadzulo ndi masikono ndi maswiti. Thupi lidzafuna chakudya choyenera komanso chopatsa thanzi!
Irina Turchinskaya
- Pazakudya, mutha kuonda, koma nthawi yomweyo musakhale ndi thanzi labwino komanso lokwanira, koma thupi loyipa, lonyowa lomwe lili ndi minofu yofooka, yomwe imakhala yosasangalatsa ngati mafuta. Zomwe zinali zobisika kuseri kwa mafuta amthupi zidzakhala kunja. Sizingatheke kumveketsa minofu pongodya mwapadera, njira yokhayo ndi masewera olimbitsa thupi: kusambira, kuthamanga, mipanda kapena kuvina, sikoyenera kupita ku masewera olimbitsa thupi. Masewera aliwonse ali ndi njira yakeyake, zolinga zake. Ngati mukufuna kupanga minofu yokongola, chifaniziro, ndiye kuti simungaganizire chilichonse chabwino kuposa kumanga thupi, sizopanda kanthu kuti izi zimatanthawuza "kumanga thupi".
Zonyamula zolondola komanso zakudya zoyenera zimalumikizana kwambiri: sipadzakhala kupambana popanda woyamba kapena wopanda chachiwiri. Sizingatheke kudziyika nokha ngati munthu achita masewera olimbitsa thupi ndipo nthawi yomweyo amadya chilichonse choipa. Pambuyo pochita khama, minofu imafuna zinthu zoyenera, osati soseji, momwe muli mapuloteni ochepa chabe. Iwo likukhalira owonjezera zopatsa mphamvu, kumene n`zosatheka kumanga minofu minofu, iwo amasanduka mafuta madipoziti.
Pali malingaliro awiri otchuka komanso osiyana kwambiri pazakudya. Zoyenera kuchita: idyani pokhapokha ngati mukufunadi kapena pang'ono pang'ono tsiku lonse, ngakhale mutakhuta?
Irina Turchinskaya
- Palibe chakudya chimodzi choyenera, monganso palibe anthu ofanana. Pali zinthu zingapo zomwe zimaperekedwa kwa munthu mwachilengedwe - mtundu wina wa kagayidwe kachakudya, kagayidwe kachakudya, mapuloteni ndi mafuta. Chifukwa chake, ntchito ya aliyense amene akufuna kukhala ndi moyo wathanzi ndikusankha yekha kuchokera kumitundu yonse yazakudya. Wina amafunikira chakudya cham'mawa komanso chakudya chamadzulo chochepa, wina amafunikira "Chitaliyana": kapu ya khofi m'mawa ndi chakudya chamadzulo. Sitiyenera kuchita mantha kuyesa zinthu zatsopano ndi kuyesa. Lamulo lomweli limagwiranso ntchito pamaphunziro. Pali kutengeka kwa minofu pokhudzana ndi mtundu wina wa katundu: wina ndi wothamanga, ndipo wina ndi wotsalira. Mwachitsanzo, ndimakonda kuchita zomwe ndingathe pakanthawi kochepa.
Denis Semenikhin:
- Muyenera kudya pang'onopang'ono, m'zakudya zazing'ono, osadya kwambiri. Ndiwosavuta kuti m'mimba thirakiti komanso mulingo woyenera kwambiri wamagetsi amagetsi. Chakudya chochuluka chilichonse chimachepetsa machitidwe onse m'thupi, chimayambitsa kugona, kotero anthu ambiri amafuna kudya mchere pambuyo pa chakudya chamadzulo - gwero lamphamvu lachangu lomwe limafunikira kuti kugaya zomwe zadyedwa. Ndibwino kuti musadzibweretsere nokha ku izi.
Kuphatikiza apo, ndikofunikira kuti chakudya chizikhala mwadala komanso chokonzekera. Aliyense amadziwa bwino momwe zinthu zilili pamene, mutatengeka ndi zokambirana pazochitika zinazake, mukhoza, osazindikira, kudya chinthu chosathandiza kwambiri. Muyenera kudziwa nthawi zonse zomwe mukudya, osadya zokha.
Ndizinthu ziti zomwe zimakwiyitsa kuwoneka kwa ma centimita owonjezera, ndipo ndi ati omwe akuchimwira pachabe?
Irina Turchinskaya
- Zinthu zomwe zimakonzedwa ndi inu nokha ndizothandiza: chidutswa cha nyama yophika, yokazinga kapena yophika, nkhuku, nsomba, mbale zosavuta. Pewani zakudya zowumitsidwa ndi kuzizira. Sindikuwona chigawenga chilichonse mu pasitala yophika, mafunso amadza pokhapokha atawonjezera ma sauces, omwe angaphatikizepo mafuta osapatsa thanzi.
Payokha, ine ndinena za mayonesi. Pali mafuta apamwamba omwe thupi limafunikira - mwachitsanzo, mafuta a azitona, ndipo pali mayonesi, omwe amati amapangidwa kuchokera kuzinthu zachilengedwe, mafuta omwewo kapena mazira a zinziri. Koma ngati tifanizira mtengo wawo ndi mtengo wa msuzi wokonzeka, mtengo wotsatsa malondawo, zimakhala zoonekeratu: zopindula zamakampani opanga mankhwala zili pamashelefu, osati zinthu zachilengedwe.
Denis Semenikhin:
- Choyamba, zakudya zonse zokhala ndi ma carbohydrate othamanga zimakhala zovulaza, chachiwiri ndi zakudya zamafuta. Akatswiri ambiri amaika zinthu molimba mtima poyambirira, koma zimene ndaona zimanena za zimenezi. Pali pafupifupi palibe zakudya otetezeka kuwonda, koma zigawo zikuluzikulu ndi zoopsa kwambiri, musadye mopambanitsa! Zakudya zopatsa thanzi mosadziwika bwino zimaphatikizapo zinthu zopanda mafuta komanso zosavuta: tchizi chanyumba, Turkey kapena nkhuku, nsomba zowonda, azungu a dzira. Zamasamba zokhazikika zokhala ndi fiber ndizopindulitsa kwambiri.
Akatswiri ena amatsutsa kuti katundu wa cardio yekha ndi wothandiza, ena ndi wamphamvu. Nchiyani chimakuthandizani kuwotcha mafuta?
Irina Turchinskaya
- Ngati tichepetsa mapulogalamu ambiriwa mpaka pamlingo wa physiology, ndiye kuti pali njira ziwiri zoperekera mphamvu mthupi: aerobic ndi anaerobic. Munjira yoyamba, kuwonongeka kwa mphamvu kumachitika ndi kutengapo gawo kwa okosijeni, ndipo, monga lamulo, ma depositi amafuta amawotchedwa nthawi yomweyo. Izi ndizochita zanthawi yayitali, zotsika mpaka zapakati: kuthamanga pa treadmill, kuyenda kukwera. 20-30% ya mphamvu ya minofu yamphamvu imakhudzidwa, thupi limakhala ndi nthawi yosamutsa magawo atsopano amphamvu kuchokera ku minofu ya adipose kupita kumagulu ogwira ntchito. Kuonda kwake kumamveka nthawi yomweyo, koma kulimbitsa thupi kukatha, kumatha. Munjira yachiwiri, mphamvu imatengedwa kuchokera ku minofu yomwe, kapena m'magazi kapena chiwindi. Ntchito yaikulu imachitika pa malire a mphamvu, palibe nthawi yopsereza mafuta. Chifukwa chake, panthawi yochita masewera olimbitsa thupi, sitigwiritsa ntchito mafuta osungira nthawi yomweyo, koma ndikubwezeretsanso nkhokwe zomwe zidagwiritsidwa ntchito powononga minofu ya adipose - zotsatira zake zimamveka pakapita nthawi.
Katundu wa aerobic ndi anaerobic ndi wabwino, ayenera kuphatikizidwa mugawo limodzi, zomwe zimatengera zolinga zamaphunziro: kuwotcha mapaundi owonjezera kapena kupanga minofu. Mukamawonda mu gawo loyamba, ndi bwino kuyang'ana pa masewera olimbitsa thupi, ndiyeno kuumba thupi ndi anaerobic.
Denis Semenikhin:
-Munthu akabwera kusitolo, amawona katundu wambiri pamashelefu. N'chimodzimodzinso ndi masewera olimbitsa thupi - chisankho ndi chachikulu, ndipo ndikofunikira kumvetsetsa zomwe mukufunikira pakati pa kuchuluka uku. Ndikofunikira kusankha zochita zomwe zimagwirizana ndi chikhalidwe chanu: munthu amakonda kuphunzira pagulu, amafunikira mzimu wogwirizana, wina amakonda kulimbitsa thupi payekha. Ndikofunikira kuphunzira malingaliro onse, funsani alangizi, yesani kuchuluka kwa mapulogalamu omwe amakusangalatsani.
Mu classics, muyenera kupeza:
1. Kulemera kwa mphamvu (zida zolimbitsa thupi, zolemera zaulere)
2. Cardio load (kugunda kwa mtima kumakhala kwa nthawi yayitali)
3. Katundu wolumikizana movutikira (kusewera masewera, kutsetsereka, kutsetsereka pa chipale chofewa, kukwera maulendo ataliatali, kusefukira - chilichonse chomwe chimapangitsa kuti thupi lizigwira ntchito mogwirizana)
4. Zolimbitsa thupi kuti muwonjezere kuyenda ndi matalikidwe - kusinthasintha, kutambasula.
Ndi kangati pa sabata muyenera kuchita masewera olimbitsa thupi kuti muwone zotsatira zake?
Irina Turchinskaya
- Ngati tikukamba za kukonzanso kwakukulu kwa thupi, ndiye kuti tiyenera kuyamba ndi masewera olimbitsa thupi anayi kapena asanu pa sabata. Musaganize kuti mulibe mphamvu zokwanira: anthu onenepa kwambiri nthawi zonse amakhala ndi nkhokwe zazikulu za "mafuta", omwe ndi mafuta. Kukhale kulimbitsa thupi kocheperako, koma ntchitoyo iyenera kukhala pafupipafupi komanso yokhazikika. Komanso, powonjezera kupirira kwanu, mumawonjezeranso mphamvu ya masewera olimbitsa thupi. Kuchuluka kwa masewera olimbitsa thupi kumatha kuchepetsedwa kukhala atatu. Ngati mwapeza zotsatira zabwino, muli ndi thupi lophunzitsidwa bwino, ndiye kuti mukhoza kupita ku masewera olimbitsa thupi kawiri, koma kudzipatsa katundu wambiri. Chifukwa chake musachitire nsanje anthu omwe ali ndi chithunzi chokongola omwe amakhala ola limodzi lokha ku masewera olimbitsa thupi - achita ntchito yayikulu yoyambira okha ndi matupi awo!
Denis Semenikhin:
- Zonse zimadalira thupi la munthu wina, koma lamulo la golide ndiloti kuti muwone kupita patsogolo, muyenera kuchita zosachepera kanayi pa sabata kwa ola limodzi ndi theka.
Nthawi zambiri anthu akhala akupita ku masewera olimbitsa thupi kwa zaka zambiri, koma pamapeto pake amasiya chifukwa sakuwona mpumulo womwe akufuna. Chifukwa chiyani?
Irina Turchinskaya
- Ngati ma cubes sanawonekere, simukuphunzitsidwa mokwanira. Yang'anani khalidwe lanu muholo. Simukuvutitsa, kuchita masewera olimbitsa thupi ndi chisangalalo, kuyenda pang'onopang'ono m'njira, kusambira momasuka? Simukumaliza ndipo simungayembekezere zotsatira zabwino. Kulimbitsa thupi kulikonse kukugonjetsa, kuchoka kumalo otonthoza kupita kumalo ovuta kukula.
Momwe mungasungire zotsatira zake komanso osabwereranso ku ma voliyumu akale?
Denis Semenikhin:
- Kukwaniritsa mawonekedwe abwino amapatsidwa zovuta kwambiri kuposa kusunga. Tiyerekeze kuti mumayamba ndi maphunziro a maola asanu ndi atatu pa sabata. Ndiye maola anayi kapena asanu adzakhala okwanira kwa inu. Koma kuti musunge mulingo womwe mwakwaniritsa, simungasiye makalasi kwa nthawi yayitali. Muyenera kutsatira mfundo yosavuta: 80% yamasewera olondola ndi 20% pazochitika zosayembekezereka komanso kuphwanya boma. Mukhoza kupita kuphwando ndi kudya. Ngati muli ndi mawonekedwe abwino, ndiye kuti m'mawa simudzadzuka mafuta, mudzakhala olimba mwakuthupi komanso mwamanyazi pang'ono, koma mudzachotsa zotsatira zosasangalatsa tsiku limodzi kapena awiri.
Ndi njira ziti zochepetsera thupi zomwe sizingagwire ntchito?
Irina Turchinskaya
-Zochita zilizonse zolimbitsa thupi zimatanthawuza kuti munthu akugwira ntchito yekha. Amatha kuthamanga, kudumpha, kusambira - chinthu chachikulu ndi chakuti pali kuyenda. Chinanso n’chakuti njira zosiyanasiyana zingabweretse zotsatira zosiyanasiyana. Ndimakayikira mphamvu ya yoga yamadzimadzi kapena kuvina pang'onopang'ono, chifukwa mphamvu ya katundu wotere ndi yotsika kwambiri. Mulingo wogwira mtima ndi wosavuta - mutatha kulimbitsa thupi kulikonse, muyenera kutopa kwenikweni, moona mtima.
Denis Semenikhin:
- Tikukhala m'dziko lazamalonda apamwamba komanso kutengeka kwakukulu, kotero sindingapite mozama pakutsutsa mapulogalamu. Komabe pali mauthenga opanda pake. Mwachitsanzo, kusintha madera ena amavuto. Ndiuzeni, kodi munawonapo munthu wathunthu, koma ndi embossed abs? Zoseketsa ndi zopanda pake. Koma bwanji ndiye mafunso ambiri, momwe kuchotsa ndendende m'mimba? Anzanga, "chotsani", kapena m'malo mwake, kuchepetsa kuchuluka kwa mafuta kudzayenera kukhala paliponse - ndiyeno mudzakhala ndi makina osindikizira. Kuonda ndi kutikita minofu? Mwinanso ngati ndinu otikita minofu osati kutikita minofu.
Kodi n'zotheka kuonda, kukhala pa agologolo kapena kefir, ndipo ndi chiwopsezo chotani? Katswiri wawonetsero "Anthu Olemera", katswiri wa zakudya, katswiri wa matenda a m'mimba, Yulia Bastrigina, akunena za zolakwa za omwe akuonda.
- Anthu amawona zakudya zawo mokhazikika. Nthawi zambiri iwo omwe akuwonda amasiya kudya kilogalamu ya dumplings, kusiya theka la kilogalamu, ndiyeno ndikudabwa chifukwa chake kulemera sikuchoka. Ndikofunika osati zomwe mudadya, komanso kuchuluka kwake. Mwachitsanzo, oatmeal idzakhala yothandiza, koma ngati simudya magalamu 250 nthawi imodzi.
- Kudya mpunga kapena kefir kwa sabata, simutaya thupi kwamuyaya, koma kwa masiku asanu ndi awiri okha omwe mumasunga masiku a mpunga. Nthawi yonseyi, thupi, lopanda mphamvu, lidziunjikira mphamvu zanjala. Kukwera kwake kumakhala kopanda chidwi kwambiri pambuyo pa sabata la kefir, momwe mafuta amakhalira kirimu wowawasa omwe mumameza dumplings. Ngati mulibe chakudya chokwanira, mumakhala pachiwopsezo chochotsa chilichonse chomwe mukuyenda.
- Zakudya zopanda ma carbohydrate ndi bomba lanthawi yake ndipo zimatsogolera ku chiwindi chamafuta, mtundu wa XNUMX shuga ndi atherosulinosis.
- Njira yochepetsera thupi kwa mnzako sizingagwirizane ndi inu. Kuti mupeze kadyedwe kanu kazakudya, dutsani njira yolembera ma genetic, ndipo mupeza kuti mafuta, mapuloteni ndi chakudya chamafuta omwe ali oyenera kwa inu. Kapena funsani Institute of Nutrition, komwe angakusankhireni zakudya zoyenera mothandizidwa ndi metabolograph - chida chomwe chimayesa magawo azaumoyo.