Chakudya chamasewera. Chowonadi chokhudza zakudya ndi kulimbitsa thupi.

Ngati mulibe kuyang'anira zakudya zanu kuti muonde ngakhale ndi masewera olimbitsa thupi nthawi zonse ndizosatheka. Momwe mungamangire mphamvu pamasewera, kukhala ogwira mtima komanso otetezeka? Kodi n'zotheka kuphatikiza kulimbitsa thupi ndi zakudya? Kodi pali njira ina yowerengera zopatsa mphamvu? Mayankho a mafunsowa werengani pansipa.

Koma choyamba, tiyeni tikumbukirenso lamulo lofunikira la kuwonda. Zakudya ndi 80% za kupambana polimbana ndi kulemera kwakukulu, kulimbitsa thupi ndi 20% yokha yotsalayo. Inde, simungathe kumanga malo ndipo simungalimbikitse minofu popanda masewera. Komabe, popanda chakudya chochepa simungathe kuchotsa mafuta. Chifukwa chake, mukasankha kuchita masewera olimbitsa thupi, khalani okonzeka kusintha zakudya zanu.

Zakudya VS masewera: zomwe mungadye kuti mukhale olimba?

1. Njira yabwino yopatsa thanzi pamasewera

Njira yabwino kwambiri yodyera masewera imatengedwa kukhala kuwerengera zopatsa mphamvu, mapuloteni, mafuta ndi chakudya. Njira yotereyi idzakuthandizani kuti chakudya chanu chikhale chokwanira. M'mbuyomu adasindikiza nkhani yatsatanetsatane ya momwe mungawerengere zopatsa mphamvu. Zimangowonjezera kuti mapuloteni, chakudya ndi mafuta ayenera kukhala pamzere wotsatira: 30-40-30. Kuti muwerenge mwatsatanetsatane ndizotheka kugwiritsa ntchito ntchito ya dietaonline yomwe imangowerengera manambala KBZHU molingana ndi zomwe mwalemba: kulemera, zaka, zochita ndi moyo.

Chofunika kudziwa:

  • Osadya m'munsimu zomwe zatchulidwa mphamvu. Zakudya zanu ziyenera kukhala zopatsa thanzi pamene thupi silikuyesera kutentha minofu kuti likhale ndi mphamvu. Zakudya zopatsa mphamvu zama calorie 1200 (ndi zina zambiri pansipa) ndi njira yachindunji yophera metabolism yanu.
  • Musapitirirenso zovomerezeka za mphamvu za tsiku ndi tsiku. Ngati mumadya zopatsa mphamvu zambiri kuposa masana, simudzaonda ngakhale mutakhala olimba.
  • Musaiwale kuwerengera mapuloteni, carbs ndi mafuta. M'masewera ndikofunika kwambiri kudya mapuloteni oyenera kuti musataye minofu. Onaninso: momwe mungawerengere BDIM ndipo imachita chiyani?

2. Zosankha zovomerezeka zodyera m'masewera

Ngati mukuwerengera zopatsa mphamvu zikuwoneka ngati njira yovuta yochepetsera thupi, mutha kusankha mitundu yofatsa yazakudya. Mwachitsanzo, zakudya za Protasov, Dukan, dongosolo lochotsera 60. Mukatsatira malamulo onse a zakudya izi, akhoza kukutsogolerani ku zotsatira zabwino. Njira yoperekera yotereyi mumasewera, ngakhale sizofunikira, koma zotheka. Ngati simungathe kudya zakudya zoyenera, zakudya zotere sizingathe kukuthandizani ndi izi.

Chofunika kudziwa:

  • Pewani makalasi olimbitsa thupi m'masiku omwe mukumva kuti mwadya pang'ono kuposa momwe mumayenera kukhalira. Mwachitsanzo, chakudya chosowa (ndondomeko kuchotsera 60), panalibe zinthu zofunidwa kunyumba (Protasova, Dukan), panalibe njala tsiku lonse.
  • Ndi zakudya zimenezi osavomerezeka kuchita kwambiri maphunziro (mwachitsanzo, Misala) ndi yaitali zolimbitsa thupi (kuposa mphindi 45).
  • Osachita nawo masewera olimbitsa thupi panthawi ya "kuukira" kuchokera ku Ducane. Panthawi imeneyi mudzakhala ochepa m'ma carbohydrate, kotero kuti simudzakhala ndi mphamvu zokwanira m'kalasi.
  • Ngati mukusankha pakati pa kuwerengera KBZHU ndi zakudya zomwe zili pamwambapa, ndi bwino kupita ndi njira yoyamba. Ndizothandiza kwambiri komanso otetezedwa njira yochepetsera thupi.

Chilichonse chomwe muyenera kudziwa pazakudya musanachite masewera olimbitsa thupi komanso mukatha

3. Zakudya zosafunikira pamasewera

Kodi zakudya mu masewera ndi contraindicated thupi? Zonse izi zakudya zovuta ndi zoletsa kwambiri pa zakudya. Mwachitsanzo:

  1. Mono, kutengera kumwa kwa chinthu chilichonse. Amadziwika kwa onse: buckwheat, kefir, mpunga, oatmeal zakudya, etc. Mwachionekere ndi wosalinganizika zakudya amabera inu chakudya cha chakudya ndi mapuloteni, choncho maphunziro kokha kuvulaza thupi.
  2. "Zakudya za njala"komwe mumadya zopatsa mphamvu zosakwana 1200 patsiku. Mwachitsanzo, zakudya zotchuka za ku Japan. Zifukwa ndizofanana ndi zomwe tafotokozazi: kusowa mphamvu (chakudya) thupi lidzabwezera ndalama za minofu. Ndi zinthu zomangira (ndi mapuloteni ochepa) sizikhala zophweka.
  3. "Palibe chakudya cha carb", zomwe zinati zisamaphatikizepo zakudya zama carbohydrate. Kuti mutenge mphamvu panthawi yolimbitsa thupi mumafunika chakudya. Popanda iwo, muli bwino, mudzakhumudwa kwambiri panthawi yophunzitsidwa. Choyipa kwambiri, kukomoka. Pankhaniyi, palibe zotsatira zabwino sindingakhoze kudikira.

Ngati mudaganizabe kuti muzidya zakudya zolimbitsa thupi, ndiye kuti muzichita masewera olimbitsa thupi panthawiyi ndi bwino kupewa kwathunthu. Kulimbitsa thupi kumakhala kothandiza kokha ndi zakudya zoyenera komanso zopatsa thanzi. Ngati mukufuna kuchepetsa thupi ndikukhala wathanzi, zakudya mu masewera ayenera:

  • kuchuluka koyenera kwa zopatsa mphamvu;
  • PFC yabwino;
  • popanda kudumpha mwadzidzidzi kuchokera ku "zagorow" pamasiku osala kudya, ndi mosemphanitsa.

Tikukulimbikitsaninso kuti muwerenge nkhaniyo: Momwe mungapangire moyenera komanso motetezeka muzakudya: mwatsatanetsatane zochita.

Siyani Mumakonda