Zamkatimu
Musaiwale kudya musanayambe maphunziro: ndichifukwa cha chakudya chomwe thupi limalandira mphamvu zofunikira ndikukonzekera katundu womwe ukubwera.
Kuonda, kunenepa, kukhalabe bwino. Zolinga zonsezi zimakhala ndi zigawo ziwiri zapadziko lonse: masewera ndi zakudya zoyenera. Tasefa zinthu zambiri kuti tikupatseni chitsogozo chosavuta komanso chomveka chazakudya panthawi yolimbitsa thupi.
M'nkhaniyi tikuuzani za momwe thupi limagwiritsira ntchito mphamvu, chifukwa chake mapuloteni, chakudya ndi mafuta ndizofunikira. Ndipo timati nthawi yomweyo - palibe menyu okonzeka pano, pali zinthu. Zakudya zowonjezera zakudya ndi mankhwala sizingalengezedwe pano - chirichonse ndi chilengedwe komanso popanda doping.
Tiyeni tiyambe ndi zoyambira - zopatsa mphamvu.
Kumanani ndi Wilbur Atwater pachithunzichi.
Wasayansi waku America. 1844-1907
Ndi iye amene anapereka umboni wakuti lamulo la kusunga mphamvu likhoza kugwiritsidwa ntchito mokwanira pa thupi la munthu. M’zaka za m’ma 19, anthu ankakhulupirira kuti lamuloli limagwira ntchito pa sayansi yeniyeni. Chifukwa cha Wilbur Atwater, mphamvu yamphamvu ya chakudya tsopano yalembedwa pamaphukusi, ndipo mapuloteni, mafuta ndi chakudya amatengedwa kuti ndi zigawo zikuluzikulu za mphamvu za thupi.
Chochititsa chidwi. Zikuoneka kuti pali mfundo ziwiri - mtengo wa mphamvu ndi zakudya. Yoyamba imangowonetsa kuchuluka kwa zopatsa mphamvu. Chachiwiri ndi caloric okhutira, kuchuluka kwa mapuloteni, mafuta, chakudya ndi mavitamini.
Malinga ndi lamulo la kusunga mphamvu, pa mpumulo thupi limagwiritsanso ntchito chuma kuti likhalebe ndi moyo. Mwachitsanzo, mukuwerenga nkhaniyi, momveka bwino kuti mukupumula. Thupi lanu nthawi yomweyo limagwiritsa ntchito ma calories pa kugunda kwa mtima, kutentha, kutuluka kwa magazi, kagayidwe kake, kugwira ntchito kwa ziwalo ndi zina zambiri.
Kodi ma calorie a tsiku ndi tsiku ndi otani?
Kuchuluka kwa mphamvu zomwe zimafunika kuti thupi likhalebe momwe lilili panopa limatchedwa kudya kwa calorie tsiku ndi tsiku. Chitsanzo cha moyo. Munthuyo amafuna kuchepetsa thupi. Chakuthwa. Amachepetsa zakudya ndi chiyembekezo chochotsa mafuta ochulukirapo. Kodi thupi limazindikira bwanji - kupsinjika, muyenera kupulumuka. Metabolism imasokonekera, ubongo umapereka zizindikiro zokhazikika ku zakudya, ndiye kuti kuwonongeka kumachitika. Mosasamala kanthu za kufuna. Khama silinaphule kanthu.
Ngakhale ngati munthu ataya thupi ndi regimen iyi, ndiye kuti minofu ndi madzi zidzatayika. Koma osati mafuta.
Momwe mungawerengere ma calorie a tsiku ndi tsiku kwa amuna ndi akazi?
Pali njira zingapo zabwino zowerengera. Aliyense wa iwo akuthwa kwa zina za boma la thupi ndi kunja zinthu. Njira yodziwika kwambiri ndi Mifflin-Joer formula. Malinga ndi akatswiri, chilinganizo chimasonyeza zotsatira zolondola kwambiri anthu opanda matenda pathological.
M'pofunika kukonza mafomuwa mwezi uliwonse. Ngati munathamanga kwa masabata 4 m'mawa kwa mphindi 15, ndipo mwezi wachiwiri mudaganiza zowonjezera maphunziro amphamvu. Ndiye kudya kwa calorie kudzakhala kosiyana.
- Kuchita kuwonda - timaganizira zachizolowezi cha zopatsa mphamvu, kuchepetsa ndi 15% ndikumanga zakudya molingana ndi mtengowu.
- Kugwira ntchito pakupeza phindu lalikulu - m'malo mwake, timawonjezera mlingo ndi 15% ndikumanga zakudya kuchokera pamtengowu.
- Kugwira ntchito kuti mukhale bwino - tikamatsatira ma calorie a tsiku ndi tsiku.
Zidule zosiyanasiyana, ma hacks a moyo, zakudya ndi zida zakukula kwa minofu zimagwiritsa ntchito mfundozi. Inu ndi ine tokha tikudziwa kale za lamulo losunga mphamvu. Zonse zikadakhala zophweka, tikadatsegula malaibulale, osati makalabu olimbitsa thupi. Mfundo yonse ili m'zakudya, zomwe ndi kugawa kwa mapuloteni, mafuta ndi chakudya. Tiyeni tingokambirana za iwo.
Mapuloteni, mafuta ndi chakudya
Tamvetsetsa kale kuti mapuloteni, mafuta ndi chakudya ndiye maziko a mphamvu. Tiyeni tifufuze popanda mawu asayansi omwe ali ndi udindo pa chiyani.
- Mapuloteni amapanga ndikubwezeretsanso minofu ya thupi (kuphatikizapo minofu).
- Zakudya zopatsa mphamvu ndizomwe zimapatsa mphamvu.
- Mafuta amateteza thupi kuti lisawonongeke komanso kuteteza ziwalo zamkati.
Poyamba, ife mwatsatanetsatane zomwe zimayambitsa kusamalidwa bwino kwa chakudya chamafuta m'zakudya. Chifukwa chake, kutengera zolinga za maphunziro, kugawa kwa BJU muzakudya kumamangidwanso.
Ndi zakudya ziti zomwe zili zabwino pakudya musanapange masewera olimbitsa thupi?
Timangolemba zinthu zothandiza zokha:
- ZOTHANDIZA - Tchizi, nyama, mazira, nsomba ndi nsomba zam'madzi.
- Mafuta - azitona, maolivi, walnuts, nyongolosi ya tirigu, ma avocados, nthangala za sesame, mtedza.
- CARBOHYDRATES - Mkate, durum pasitala, masamba, dzinthu, zipatso, mkaka.
Malamulo a zakudya ndi zakudya panthawi yolimbitsa thupi
- Ngati tikuwonda: 50% mapuloteni, 30% mafuta, 20% chakudya.
- Ngati tikupeza misa: 30% mapuloteni, 40% mafuta, 30% chakudya.
- Ngati tithandizira fomu: 30% mapuloteni, 45% mafuta, 25% chakudya.
Kuwerengera kumatengera ma calorie a tsiku ndi tsiku. Malinga ndi kuchuluka kotereku, chakudyacho chimamangidwa panthawi yolimbitsa thupi. Popeza timasewera masewera ndipo tikufuna kudya moyenera, tiyeni tiphunzirenso malamulo a zakudya tisanayambe maphunziro.
- Zakudya musanayambe kuphunzitsa maola 2 musanayambe, kuti thupi likhale ndi nthawi yopukutira zonse. Kulephera kudya kungayambitsenso kukomoka.
- Ngati maphunziro ndi aerobic - zambiri chakudya, ngati mphamvu maphunziro - mapuloteni kwambiri.
- Kudya pambuyo pochita masewera olimbitsa thupi - pambuyo pa maola awiri, kuti thupi lipange mafuta ake kukhala mphamvu.
- Pambuyo pa masewera olimbitsa thupi, chakudya choyenera chomwe chili ndi mapuloteni ambiri.
- Pa nthawi yonseyi ndi pambuyo pake, imwani madzi ambiri momwe mungathere kuti mukhale ndi thanzi labwino m'thupi.
Njira yopezera thupi lokongola imayambira patebulo lakukhitchini. Ganizirani zonse zomwe mumadya mkati mwa sabata. Werengani ma calorie a tsiku ndi tsiku, pangani cholinga ndikusankha pulogalamu yophunzitsira.
Chofunika kwambiri ndi chakuti palibe zotsatira zofulumira podzigwira ntchito nokha. Khazikani mtima pansi.