Momwe mungapezere minofu.

Maphunziro ndi masewera kwa amayi ndi, choyamba, kuchepa thupi ndi thupi lochepa thupi. Koma kwa theka lachimuna, masewera olimbitsa thupi amakhala ndi cholinga chosiyana - kunenepa ndi kupanga thupi lokongola. Zowona, kupindula kwa kulemera kwa thupi mwa othamanga sikukutanthauza kupindula kwakukulu chifukwa cha mafuta a thupi, ndikopindula mu minofu. Monga mukudziwira, zambiri mu chiwerengero cha munthu zimadalira chibadwa, khungu limachokera kwa makolo, koma zina zonse zikhoza kukonzedwa nokha. Chachikulu ndikuyandikira njirayi moyenera ndikukhala ndi mphamvu yoti muzitsatira nthawi zonse pazakudya komanso masewera olimbitsa thupi tsiku lililonse.

kotero, imodzi mwamalamulo ofunikira opambana pakupeza misa ndikudya koyenera… Zakudya ziyenera kutengera zakudya zama protein. Ndi mapuloteni omwe amathandiza kwambiri kumanga minofu. M'zakudya za tsiku ndi tsiku, mapuloteni amapezeka muzinthu zambiri - mkaka, tchizi, ng'ombe, nkhuku ndi zina, koma kupeza mlingo wofunikira wa mapuloteni pamene mukusewera masewera ndizovuta kwambiri. Pankhaniyi, zakudya zamasewera zidzathandiza, zovuta zomwe zimapangidwira othamanga kuti athe kulandira mlingo wofunikira wa zakudya.

Chinthu chachiwiri chofunika kwa thupi ndi chakudya... Muli amphamvu wapatali zinthu kwa thupi, amenenso kulola imathandizira ndondomeko ya kumanga minofu, ndipo, kuwonjezera, ndi zotsatira zabwino pa thupi lonse. Ndi kuchepa kwa chakudya chomwe thupi la munthu limayamba kugwiritsa ntchito minofu ngati recharge. Pankhaniyi, palibe m'pang'ono pomwe mphamvu zonyamula mphamvu. Mutha kupeza chakudya kuchokera kumasamba, zipatso, kapena mbewu. Koma kwa othamanga, ma carbohydrate ufa, omwe amaperekedwa ndi makampani ambiri azakudya zamasewera, adzakhala oyenera.

Mafuta ndi mabwenzi aumunthu pamene akugwira ntchito yolemera. Inde, muyeso wa kudya zakudya zamafuta uyenera kukhala wovomerezeka. Kuperewera kwawo kumakhudza kwambiri kupanga kwa testosterone m'thupi. Koma, nthawi yomweyo, mafuta ochulukirapo amabweretsa zotsatira zofanana. Asayansi amaona kuti kuti thupi lizigwira ntchito moyenera, mafuta ayenera kukhala 15% ya zopatsa mphamvu tsiku lililonse.

Panthawi yophunzitsidwa, othamanga amafunika kuyang'anitsitsa kuchuluka kwa ma calories omwe amadya. Pali lamulo la golide kwa anthu, kuchuluka kwa zopatsa mphamvu zomwe thupi limalandira kuyenera kukhala kochulukirapo kuposa kuchuluka kwa zopatsa mphamvu zomwe zimagwiritsidwa ntchito patsiku. Zopatsa mphamvu zotsala ndi zofunika kuti thupi yachibadwa kukula minofu. Ngati mudya ndendende zomwe zawonongeka pambuyo pake, minofu sidzapeza chilichonse. Mwa njira, wothamanga ayenera kudya pafupipafupi. Zokhwasula-khwasula kangapo patsiku, kuwonjezera pa zakudya zazikulu, ndizovomerezeka, kuti mupewe kumva njala. Ndipo zakudya zomwe mukufuna ndizosiyanasiyana. Zakudya zamasewera pazakudya zambiri ndizofunikira, koma simuyenera kusinthiratu zakudya zanu. Pali mitundu yambiri yosiyanasiyana ya zipatso ndi ndiwo zamasamba zomwe zimapangitsa kuti thupi lizigwira ntchito bwino, kuti ndi kulakwitsa kwakukulu kukana. Njira yabwino yopezera kunenepa ndikudya koyenera kwa masewera olimbitsa thupi komanso zakudya zapadera, zomwe, kuwonjezera apo, zimapereka madzi ambiri.

Chifukwa chake, ngati mutsatira malangizowo moyenera muzakudya, mutha kunenepa kwakanthawi kochepa ndikusangalala ndi chithunzi chokongola. Chachikulu ndikuti musamadye kwambiri ndi zakudya zambiri ndikuwongolera kuchuluka kwamafuta. Kupanda kutero, m'malo mwa thupi lokongola laminofu, mutha kupeza mimba yamatumbo ndi mafuta. Ndipo pamenepa, kukongola sikungatheke.