Zakudya zolimbitsa thupi zochepetsera: momwe mungadye moyenera popita ku masewera olimbitsa thupi. Zitsanzo zamndandanda wazakudya zolimbitsa thupi

Chifukwa chiyani zakudya zolimbitsa thupi sizili ngati zakudya?

Ndi mawu oti "kulimbitsa thupi", omwe adalowa m'mawu ogwiritsidwa ntchito a chilankhulo chamakono cha Chirasha osati kale kwambiri, tikutanthauza chilengedwe chonse cha zochitika: kuchokera pakuyenda panjinga yolimbitsa thupi mpaka kukweza mphamvu. Choyambira chimodzi chimawafotokozera mwachidule: ndi chizolowezi kutcha masewera olimbitsa thupi kuti akhale ophunzitsidwa bwino omwe cholinga chake ndi kuwongolera thupi komanso thanzi.

Nthawi zambiri, kulimbitsa thupi ngati masewera olimbitsa thupi amagulu kapena masewera olimbitsa thupi kumasinthidwa pakafunika kuonda. Awa ndi masewera ambiri, omwe ali ndi akatswiri awo, koma ambiri mwa "anthu" a masewera olimbitsa thupi ndi ophunzira kapena anthu ogwira ntchito omwe amakhala ndi moyo wabwino. Kwa omwe ali okonzeka kwambiri, maphunziro mu kugwirizana kwake amakhala chinthu chaukhondo; wina mu nthawi yochepa ndi nthawi kudutsa angapo "zibwenzi" ndi "kusudzulana" ndi masewera olimbitsa thupi.

Nthawi zambiri, chimodzi mwa zifukwa zazikulu za "kuswa ubale" ndi maphunziro ndi zakudya zosankhidwa molakwika, zomwe sizimapereka mphamvu zophunzitsira ndi zothandizira kuti zitheke.

Kwa anthu akale a masewera a masewera, palibe malo amdima pa nkhani ya zakudya zolimbitsa thupi: aphunzira kumvetsetsa thupi lawo ndikutsogoleredwa ndi "mafuta" ndi chifukwa chake ayenera kugwira ntchito. Komabe, ngati kufunikira kokhala ndi thanzi labwino kwakhala koonekera chifukwa cha kulemera kwakukulu kapena kufunika kosintha chiwerengero cha chiwerengerocho mothandizidwa ndi maphunziro, funso la zakudya zoyenera limabwera patsogolo.

Ndipo apa ambiri ochepetsa thupi amalakwitsa, kukwiyitsa nthawi zonse: monga chakudya cholimbitsa thupi, dongosolo lazakudya limasankhidwa kuti lichepetse thupi mwachangu. Kupeza chimodzi mwazakudyazi masiku ano sikovuta: zakudya zofotokozera, zakudya zamafuta, mitundu yonse yazakudya yokhala ndi mawu oyambira "ayi-". Njira zotere zochepetsera thupi nthawi zambiri zimakhala zomveka ngati mukufunika kudzikonza mwachangu kapena kusintha kadyedwe, mwachitsanzo, chotsani zilakolako za maswiti, koma pankhani ya kulimbitsa thupi, kudya pang'ono, mwachiwonekere wopanda (kapena ngakhale zingapo!) Zakudya zoyambira, ndizowopsa.

Zakudya zolimbitsa thupi: 6 ntchito zathupi zomwe muyenera kuzisamalira

Kupanga kulimbitsa thupi kukhala gawo la moyo wanu kuti mukhale wokongola komanso wathanzi, khalani okonzeka kuti mudzakhala ndi nthawi yosinthira: thupi liyenera kuphunzira kukhala m'mikhalidwe yomwe ikuyembekezeka kukhala yokonzeka kupsinjika ndi zotsatirapo zake. kusintha kwakukulu. Kuti maphunziro a thupi akhale osangalatsa, kupanga zakudya zanu zolimbitsa thupi, musaiwale za:

1. Thanzi la mtima (kupanikizika, kuthamanga kwa magazi, kayendedwe ka oxygen)

2. Ntchito yopuma

3. Kuthandizira kupanga mahomoni

4. Thandizo lachitetezo chamthupi

5. Minofu ndi mafupa

6. Metabolism.

Zinthu sizimasankhidwa motengera kufunikira kwake - chilichonse chimakhala chofunikira kwambiri. Ndicho chifukwa chake pochita masewera aliwonse, kuphatikizapo masewera olimbitsa thupi, m'pofunika kuganizira mbali zonse za "ntchito" ya thupi. Ndipo zakudya zolimbitsa thupi zimangofunika kuphatikiza mapuloteni, mafuta, chakudya, mavitamini okhala ndi mchere, komanso kuchuluka kwamadzimadzi - apo ayi, maphunziro, m'malo mwa thanzi ndi kukongola, amabweretsa kutopa, komwe, tsoka, sikungatanthauze mgwirizano, koma kutsutsa. chikhalidwe cha zokhudza thupi kachitidwe.

Zakudya zolingaliridwa bwino zolimbitsa thupi komanso zakudya zolimbitsa thupi zidzakuthandizani kuchita masewera olimbitsa thupi mwamphamvu kwambiri, pomwe nthawi yomweyo:

• pewani kutopa msanga

• kuthandizira kufunikira kwa kuchira

• pangitsa thupi kukhala lamphamvu ndikusintha kuchuluka kwamafuta / minofu

• kusintha ndende

• kuchepetsa mwayi wovulala

• kuchepetsa chiopsezo cha kupweteka kwa mutu ndi m'mimba

Zakudya zolimbitsa thupi: ndi chiyani?

Zakudya zolimbitsa thupi zimakhala ndi zigawo ziwiri zazikulu - chakudya (chakudya) ndi mapuloteni. Zakudya zama carbohydrate - Amapereka mphamvu ku thupi komanso chakudya ku ubongo ndi minyewa. M'thupi, chakudya chimasungidwa ngati glycogen (wowuma wanyama) mu minofu ndi chiwindi, ndipo amagwiritsidwa ntchito mwachangu panthawi yolimbitsa thupi. Chifukwa chake, kusowa kwa chakudya cham'mimba muzakudya zolimbitsa thupi kumapangitsa kuti zikhale zosatheka, kwenikweni, kukhala olimba - zimakhala zovuta kuchita kugwedezeka kwa miyendo pamene thupi likufuna kugona.

Mapuloteni muzakudya zolimbitsa thupi amatenga gawo la "zomangamanga" za minofu: mutatha kutentha, kugwira ntchito ndi "kuwononga", minofu imafuna gawo la amino acid kuti apange mapuloteni. Malingana ndi bioavailability ndi kuchuluka kwa mapuloteni, "zomangamanga" zomwe zikubwera panthawi ya kaphatikizidwe ka minofu zidzagwiritsidwa ntchito pobwezeretsa kapena kukula kwa minofu. Monga momwe mungamvetsetse, ngati mapuloteni sali okwanira kuperekedwa ndi chakudya pazakudya zolimbitsa thupi, minofu, yomwe iyenera kukhala yamphamvu komanso yokhazikika, imayamba kudwala matenda a dystrophy, kwenikweni "kudya" okha.

Mafuta muzakudya zolimbitsa thupi ndi nkhani yomwe imafuna chisamaliro ndi kuwongolera. Motsimikizirika, chakudya chokhala ndi mafuta chiyenera kupewedwa mwamsanga musanayambe maphunziro - mafuta samapereka mphamvu zoyera, nkhokwe za glycogen sizipanga, ndi kagayidwe kachakudya, ndi izo, ndipo nazo, kagayidwe kake kamachepetsa kwambiri. Komabe, musathamangire kusiya kwathunthu: pali mafuta abwino omwe angakuthandizeni kuchepetsa thupi! Mafuta acids (makamaka unsaturated) ndi ofunikira kwambiri pazakudya zolimbitsa thupi - ndi ofunikira pamtima, pakatikati pa mitsempha yamagazi ndi endocrine system, amasunga kukhazikika kwa minofu, kutenga nawo gawo mu mitosis (magawo a cell), amagwira ntchito ngati malo osungira ndi kunyamula mafuta osungunuka. mavitamini.

Ndipo, ndithudi, musaiwale za madzi. Pazakudya zolimbitsa thupi pamlingo wochepetsera thupi, zimafunikira ngati mpweya - ndi madzi, zinthu zomwe zimawonongeka ndi mapuloteni ndi mafuta, poizoni zimachotsedwa, ndi chithandizo chake, madzi amadzimadzi amapangidwanso. Koma ngakhale pa nthawi yachisangalalo, pamene kulemera owonjezera kugonjetsedwa, ndipo kumangokhalira kukwaniritsa sculptural minofu ndi chiseliness chithunzi mothandizidwa ndi maphunziro, madzi sataya kufunikira kwake: popanda madzi okwanira okwanira, mapangidwe mapuloteni wathanzi. maselo ndizosatheka. Madzi amathandiza kupereka minofu ndi okosijeni, ndipo kupezeka kwake kokwanira sikungopangitsa kuti zikhale zosavuta kupirira zovuta zolimbitsa thupi, komanso zimachepetsa ululu wa minofu womwe umadziwika bwino kwa akatswiri atsopano olimbitsa thupi.

Chisamaliro, ndikofunikira kuti musasokoneze madzi oyera ndi zakumwa, zomwe zimagwiritsidwa ntchito mofanana ndi kudya - timadziti, mkaka wambiri wonyezimira, mapuloteni ogwedeza. Iwo (monga khofi ndi tiyi) samaphatikizidwira mulingo wamadzimadzi, omwe, panthawi yolimbitsa thupi, kwa mayi wolemera pafupifupi 70 kg, amakhala pafupifupi malita 2 (kusintha chizindikirochi ku kulemera kwanu, kuwonjezera kapena kuchotsa 250 ml. madzi otengera kulemera kwa 10 kg).

Zakudya zolimbitsa thupi: muyenera kudya liti?

Ngakhale cholinga chanu ndikuchotsa mapaundi owonjezera odana ndi nthawi yochepa, kumenyedwa ndi njala kusanachitike ndikoletsedwa. Mapangidwe a mbale ndi kukula kwake ndi payekha ndipo zimadalira chikhalidwe cha thupi lanu, momwe thupi lanu lilili panopa, zaka ndi zotsatira zomwe zimayembekezeredwa. Menyu yeniyeni imathandizira mphunzitsi wanu kulemba ndikusintha, koma malingaliro ambiri pazakudya zolimbitsa thupi ndi izi:

- "kukweza" chakudya kwa ola limodzi ndi theka kapena awiri musanaphunzitse: "zakudya" zazitali ndi zomanga thupi zopatsa mphamvu komanso kumva kukhuta popanda kudya kwambiri;

- ngati mulibe nthawi yoti mudye chakudya chamasana "chabwino" ndikumva kuti mulibe mphamvu zokwanira, theka la ola musanaphunzire mukhoza kumwa kapu ya mkaka (chinthu chomwe chili ndi mapuloteni ndi chakudya);

- panthawi yophunzitsa - madzi m'zigawo zing'onozing'ono mphindi 15-20 (onetsetsani thukuta - ngati liri lamphamvu, zimawononga ndalama zambiri kumwa kuti mupereke chinyontho);

- mutangomaliza maphunziro kwa mphindi 20-30, muyenera "kutseka zenera lazakudya" ndikudya pafupifupi magalamu 100 azinthu zomwe zili ndi chakudya chofulumira (njira yabwino ndi kapu yamadzi a zipatso, nthochi yaying'ono, chakudya cham'madzi chokhala ndi shuga ndi uchi. );

- Mutha kudya chakudya chamadzulo ndi chakudya cholimba "chabwinobwino" maola angapo mutaphunzira. Ndikoyenera kuti musamadye zinthu zomwe zili ndi caffeine panthawiyi - mankhwalawa amalepheretsa insulini (onani pansipa).

Ndi "mazenera" ati omwe zakudya zolimbitsa thupi "zimayang'ana"? Ngakhale kuti mazenera a kagayidwe kachakudya amakhalabe otsutsana, akatswiri ambiri a zamasewera amavomereza kuti ma carbohydrate afupikitsa, kapena othamanga kwambiri amakhala ofunikira atangomaliza masewera olimbitsa thupi chifukwa amatha kutulutsa insulin nthawi yomweyo.

Panthawi yophunzitsidwa, mahomoni a "stress" adrenaline ndi cortisol amapangidwa. Ngakhale kuti pali katundu pa minofu ndi masitolo amafuta akudyedwa, "amadikirira mobisalira": ngati atasiyidwa mosasamala, kuchuluka kwa mahomoniwa kudzapatsa thupi lamulo losunga mafuta, ndipo chifukwa chake, palibe kuwonda. pa zakudya zolimbitsa thupi zidzagwira ntchito. Insulin ndi mdani wachilengedwe wa adrenaline ndi cortisol, zomwe mwa mawonekedwe ake zimayimitsa kusakhazikika kwawo. Chifukwa chake, kugwiritsa ntchito chakudya cham'madzi mwachangu mukangomaliza maphunziro kumangopindulitsa mgwirizano: chilichonse chidzatengeka popanda kutsata, thupi lidzabwerera kuchokera ku dongosolo lovuta la metabolic kukhala labwinobwino, popanda kukhala ndi nthawi yoletsa kugwiritsa ntchito mphamvu, ndipo mudzakhalabe wamphamvu komanso wolimba. kukhala ndi malingaliro abwino chifukwa cha kuchuluka kwa shuga m'magazi munthawi yake.

"Zenera la mapuloteni", malinga ndi kutsimikiziridwa kwa ophunzitsa ambiri, limatsegula mochedwa kwambiri kuposa la carbohydrate, koma limakhala "lotseguka" motalika, mpaka ola limodzi. Maonekedwe ake amatanthauza kuti zakudya zonse zamapuloteni zomwe zimapezedwa atangomaliza maphunziro zimayamba kugwira ntchito, kubwezeretsa nkhokwe zamafuta zomwe zatha za minofu ndikupangitsa kuti minofu ipangike.

Muyenera kudziwa kuti physiologically, zenera la mapuloteni limatsegula nthawi imodzi, mosasamala kanthu za maphunziro - izi zimachitika usiku. Pamene tikugona, thupi limagawira mapuloteni omwe adalowamo, kotero kuti zakudya zolimbitsa thupi zochepetsera thupi zimaganiza kuti chakudya chamadzulo muli ndi mapuloteni osavuta komanso osavuta kukumba - mwachitsanzo, mapuloteni angapo ophika dzira kapena gawo lina. kanyumba tchizi ndi kefir.

Zakudya zolimbitsa thupi: mungadye zingati?

Kuti muphunzitse masewera olimbitsa thupi ndi kuchepetsa thupi, ndikofunika kuti ndalama zogwiritsira ntchito mphamvu zigwirizane ndi kudya kwake ndi chakudya - ndiye nkhokwe za mafuta "zovuta" zidzagwiritsidwa ntchito. Chifukwa chake, zakudya zolimbitsa thupi zochepetsera thupi zimayang'ana chizindikiro cha zopatsa mphamvu zosachepera 1500 tsiku lililonse (uwu ndiye mtengo wocheperako, pamalangizo amunthu payekha, funsani mphunzitsi wanu kapena gwiritsani ntchito chowerengera). Gome lathu lazakudya zopatsa mphamvu lithandizira kuwerengera mphamvu ya chakudya.

Mukamapanga menyu omwe amasinthidwa kuti azisewera, musaiwale zamitundu yosiyanasiyana komanso moyenera. Pazogulitsa zonse, muyenera kusankha zomwe zimasinthidwa pang'ono m'mafakitale: kusiya zakudya zofulumira, zomalizidwa pang'ono, zakudya zoyeretsedwa. Zakudya zolimbitsa thupi zimangokhudza zakudya zosavuta zomwe mungathe kuzikonzekera kunyumba ndikupita nazo kuti mukadye kuti mudye kuntchito. Pokonzekera chakudya, perekani zokonda ku boiler iwiri, grill, kuphika mu uvuni wopanda mafuta.

Ndi bwino kudya zakudya zolimbitsa thupi 5-6 pa tsiku m'magawo ang'onoang'ono. Sitikulimbikitsidwa kuti mupume nthawi yayitali, kuti musakakamize thupi kuti lichite nawo zopulumutsa mphamvu ndikusunga mafuta osungira.

Musaiwale kuti zakudya zolimbitsa thupi sizimangotanthauza menyu, komanso kumwa madzi ambiri aukhondo tsiku lonse. Ndipo zakudya zolimbitsa thupi zochepetsera thupi zimakukakamizani kumwa madzi owonjezera a 1 - 1,5 malita.

Zotsatira za zakudya zolimbitsa thupi, kuphatikizapo kuphunzitsidwa, sizikuwoneka nthawi yomweyo, koma pakatha miyezi isanu ndi umodzi mudzakhala ndi chifukwa chabwino chodzinyadira kuchokera kumbali ina iliyonse: nthawi ino idzakhala yokwanira "kukonzanso" thupi lanu mogwirizana ndi zosowa zanu. khama!

Menyu yachitsanzo cha zakudya zolimbitsa thupi zatsiku

Chakumwa: kapu yamadzi, omelet wa mapuloteni awiri ndi yolk imodzi, oatmeal pang'ono ndi zipatso, khofi wopanda shuga

nkhomaliro: zipatso, kanyumba tchizi wopanda mafuta ochepa, kapena yogati wamba

chakudya: Chifuwa cha nkhuku yokazinga, gawo la mpunga wakuthengo, saladi wobiriwira

Training

"Chiwindi": Carbohydrate kapena protein-carbohydrate cocktail (mwachitsanzo, mkaka wopanda mafuta ochepa + ½ nthochi + 1 tsp Honey)

Chakudya chamasana: mbatata yophika ndi zitsamba ndi yogurt

chakudya: 200 magalamu a nsomba zophika zophika, broccoli wophika, kapu ya kefir.

Sizovuta kudzipangira nokha menyu yolimbitsa thupi: ndikokwanira kumvetsetsa kuti mutha kudya chilichonse, koma mwanjira yothandiza, kuchuluka komanso kusasinthika.