Mapuloteni-chakudya zimasintha
 

Posachedwa, pakuchotsa kunenepa kwambiri, dongosolo la kusintha kwa mapuloteni ndi mavitamini lakhala lotchuka. Chofunika cha njirayi ndi kusintha kwa kuchuluka kwa mapuloteni ndi chakudya chomwe chimadyedwa m'njira yosinthira kuti muchepetse pang'ono pang'ono, koma ogwira mtima komanso otetezeka. Monga tikudziwa, kudya kwama carb ochepa kumatha kubweretsa kutayika kwa minofu, kusinthasintha kwamaganizidwe, kukhumudwa, komanso mavuto amthupi kapena amisala okhudzana ndi kuchepa kwa mphamvu.

Njira yosinthira ma protein-carbohydrate mwamwambo imagawika m'magawo, omwe amakhala masiku anayi:

1 ndi 2 tsiku - Zakudya zamafuta ochepa, momwe 3-4 g ya mapuloteni amadyedwa pa kilogalamu yolemera, ndipo kuchuluka kwamafuta ndi 0,5 g. Nthawi zambiri, ndikwanira kuchepetsa kuchuluka kwa chakudya chamafuta mu theka, ndiko kuti, kuchepetsa kudya masamba ndi zipatso motere, zakudya za mkate, ndi mbewu monga chimanga. Pa nthawi yomweyi, mapuloteni amawonjezeredwa ndi nyama, mazira, nsomba ndi nkhuku. Zakudya zokhala ndi ma carb ambiri ndizoyenera kupewa masiku ano. Ma calories a tsiku ndi tsiku ayenera kukhala 1000-1200 kk tsiku loyamba ndi 1200-1500 kk pa tsiku lachiwiri.

 

Tsiku la 3 - Zakudya zamafuta ambiri, momwe 5-6 g yamafuta pa kilogalamu yolemera imadyedwa, ndipo kuchuluka kwa mapuloteni ndi 1-1,5 g. Patsiku lino, timachepetsa kudya kwa mapuloteni. Zakudya ziyenera kukhala ndi masamba, zipatso, dzinthu zosiyanasiyana ndi zakudya za mkate. Zakudya zina zamafuta ambiri zimaloledwa: maswiti, chokoleti. Timapereka thupi ndi mapuloteni pogwiritsa ntchito kanyumba tchizi, tchizi ndi zina za mkaka. Chinthu chachikulu pa tsikuli sikuyenera kupitirira calorie ya tsiku ndi tsiku, kotero kuchuluka kwa zakudya zamtundu wambiri kuyenera kukhala kosaposa 10-15%. Zopatsa mphamvu tsiku lililonse - 1200-1500 cc.

Tsiku la 4 - chakudya chamagulu, momwe 2-2,5 g wa mapuloteni ndi 2-3 g wazakudya zimadya pa kilogalamu yolemera. Zomwe zili ndi kalori patsikuli sizingakhale zoposa 1200 kk.

Kutalika kwa zozungulira izi kumatha mpaka thupi litalemera. Koma kutanthauzira koyenera kwamasiku anayi a kusinthasintha kwa protein-carbohydrate kumatha kukhala kosiyanasiyana mosiyanasiyana momwe mukuwonera. Chinthu chachikulu - akamanena za Kusinthana. Zomwe mungasankhe kwambiri ndi izi:

  • Masiku asanu otsika-carb - masiku awiri a carb;
  • 2 -mahydrohydrate - 1 chakudya chambiri;
  • Zakudya zazing'ono 3 - 1 chakudya chambiri - 1 kuphatikiza;
  • Zakudya ziwiri zochepa - 2 chakudya chambiri - 2 kuphatikiza;

Muthanso kudya kuchuluka kwa kuchuluka kwa mapuloteni m'kati mwake, pomwe kusinthaku kuyenera kuchitika kokha ndi chakudya (kuwonjezeka kosintha ndi kuchepa kwa kuchuluka kwake).

Malangizo pakuwona dongosolo lazakudya zama protein-carbohydrate

  1. 1 Ndikulingalira molakwika kuti chakudya sichiyenera kudyedwa patsiku lamapuloteni, chifukwa chimathandizira kukhala ndi malingaliro abwinobwino komanso malingaliro. Komanso, kupewa chakudya kumakuthandizani kuti musamamatire pachakudyachi kwa nthawi yayitali. Muyenera kumvetsetsa kuti ndizosatheka kugawa zakudya kukhala zomanga thupi komanso zamadzimadzi. Mwachitsanzo, ambiri, kuphatikiza pakuwoneka ngati mapuloteni, amakhalanso ndi chakudya.
  2. 2 Pochepetsa thupi, m'pofunika kuyang'anira kuchuluka kwa zopatsa mphamvu zomwe zimadya masiku a protein. Pachifukwa ichi, chakudyacho chiyenera kukhala ndi zakudya zopanda mafuta ambiri: mwachitsanzo, tchizi (mafuta ochepa), nyama kapena nsomba. Kuperewera kwa chakudya osati mafuta okhaokha, komanso mafuta kumapangitsa kuti thupi lizisunganso malo osungira, zomwe zimapangitsa kuti muchepetse kunenepa kwambiri.
  3. 3 Ndikulimbikitsidwa kuti mukonzekere bwino zakudya zanu ndikuwerengera zomwe mumadya tsiku lililonse pamasamba ochepa. Zakudya zamadzimadzi siziyenera kuwerengedwa, chifukwa zimasalidwa kwakanthawi, monganso mafuta, zimangofunika kuchepetsedwa.
  4. 4 Kuchuluka kwa mapuloteni kumatsimikiziridwa motere: timatenga kufunika kwa kulemera kwathu ndikuchulukitsa ndi 3. Uku ndi kudya kwa mapuloteni tsiku ndi tsiku mu magalamu. Ngati kulemera kwake ndikokwera kwambiri, ndiye kuti mutha kutenga chizindikiro chocheperako ngati kuwerengera, koma nthawi yomweyo simungatenge makilogalamu oposa 10. Malinga ndi mtengo winawake, timalemba chakudya cha tsiku ndi tsiku. Kuti mumvetse kutalika kwa chakudya chomwe muyenera kuphatikiza, mutha kugwiritsa ntchito tebulo la kalori ya chakudya ndi kuwerengera kwapadera kwa mapuloteni, mafuta ndi zimam'patsa mphamvu.
  5. 5 Pa tsiku la chakudya, simukuyenera kuwerengera. Chinthu chachikulu ndikudya zakudya zopatsa mphamvu: mwachitsanzo, mbewu monga chimanga, tirigu, pasitala wa tirigu. Tikulimbikitsidwa kuti mugwiritse ntchito tebulo lapadera la glycemic kuti mugawire machulukitsidwe ndi zabwino za chinthu chomwe chili ndi chakudya. Mmenemo, kukwera kwa GI, kumakhala kofunika kwambiri pamalonda. Pa chakudya chama protein-carbohydrate, zakudya zomwe zili ndi index yotsika kwambiri ya GI ndizoyenera.
  6. 6 Pakati pa tsiku lachinayi (lachinayi), m'pofunika kudya zakudya zopatsa mphamvu m'mawa, zakudya zamapuloteni masana, kuphatikiza ndi chakudya, komanso madzulo zakudya zamapuloteni zokha.
  7. 7 Mukamachita masewera olimbitsa thupi, muyenera kumvetsetsa kuti mtengo wamagetsi umadalira "kuuma" kwa chakudya chomwe mwadya. Payenera kukhala pakati pa zinthu zomwe zimapezeka pachakudya ndi mphamvu yomwe yatenthedwa.
  8. 8 Mtengo wa chakudya chomwe chimadyedwa uyenera kukhala pakati pa 1200 kcal mpaka 3500 kcal patsiku. M`pofunika kukonzekera zakudya ndi mapuloteni-zimam'patsa kusinthana kotero kuti zimaphatikizapo gawo lina (kofunikira kuti thupi lizigwira ntchito) la mapuloteni, mafuta, chakudya, komanso.

Ubwino wosintha kwa protein-carbohydrate

Choyambirira, kusintha kwama protein-carbohydrate kumathandizira kuti muchepetse komanso kuti muchepetse kuwonda popanda kuwononga thanzi.

  • Mu dongosolo lazakudya izi, kuwerengera kwama kalori ndi kukonzekera zakudya sizovuta kwenikweni, chifukwa mutha kuzichita nokha.
  • Ndi chakudyachi, kulemera kumachepetsa ndikuwotcha mafuta, osati kuchotsa madzi amthupi.
  • Mapuloteni-zimam'patsa zakudya amalimbikitsa kagayidwe "untwisting".
  • Zotsatira zakuchepetsa thupi zimaphatikizidwa ndikupeza kuti mutha kutsatira chakudya chamagulu, osadzizunza nokha ndi zakudya zosakhalitsa, pambuyo pake mapaundi omwe amachotsedwa amabwezeretsedwanso (kumbukirani?).
  • Ndi dongosolo la chakudya ili, simuyenera kukakamiza thupi lanu kuti lizimvanso njala, m'malo mwake, nthawi zambiri zimachitika kuti zimakhala zovuta kuti munthu adye zakudya zonse zofunika kuti akwaniritse kalori yoyenera. Nthawi yomweyo, kusakhazikika pamtima sikucheperachepera, palibe tulo, mosiyana ndi machitidwe ena ambiri azakudya.
  • Thupi silizolowera kuchuluka kwa kalori: zopatsa mphamvu sizisungidwa, komanso kusowa kwawo sikumabweretsa chisokonezo chamagetsi.
  • Maonekedwe omwe ali ndi kusintha kwa protein-carbohydrate sadzakhudzidwa. , misomali ndi khungu sizachilendo, popeza thupi limalandira zofunikira zonse kuti magwiridwe ake azisinthasintha.
  • Ngati cholinga cha chakudyacho sichikutanthauza kuti muchepetse thupi, komanso kuti mukhale ndi minofu, ndiye kuti kusintha kwa protein-carbohydrate ndiyo njira yoyenera kwambiri. Mwa kutsatira dongosolo la zakudya izi, minofu imakula ndipo mafuta amthupi amawotchedwa. Koma izi zimangochitika ngati mumakonda kuchita masewera olimbitsa thupi kapena masewera olimbitsa thupi, kuwaphatikiza ndi zakudya zoyenera. Njirayi ndiyabwino kwa othamanga chifukwa siyimayambitsa kusakhazikika ndikulimbitsa thupi pafupipafupi.
  • Ngati mukutsatira chakudya chama protein-carbohydrate kwa mwezi wopitilira mwezi, ndiye kuti thupi limazolowera kuchita popanda maswiti ndi zakudya zina zoyipa. Chakudya chitatha, mutha kupanga chakudya chamagulu cha tsiku ndi tsiku cha zakudya zopatsa mafuta ochepa, osadalira mafuta owonjezera. Izi zidzakuthandizani kuti mukhale ndi thupi lanu komanso kulimbitsa thupi lonse.

Katundu wowopsa wa kusintha kwa mapuloteni-chakudya

  • Akatswiri ambiri azakudya amakayikira ngati kusinthasintha kwa mapuloteni-zimam'bweza kumatha miyezi yopitilira itatu. Popeza thupi limasinthasintha pamikhalidwe ndi zakudya zilizonse, pakapita nthawi zingapo limasiya kuyankha ku chakudya. Ndicho chifukwa chake zakudya zama protein-carbohydrate sizoyenera anthu omwe ali ndi vuto la kunenepa kwambiri. Poterepa, mudzafunika njira zopangira zakudya zopitilira muyeso zomwe zingagwiritsidwe ntchito moyang'aniridwa ndi madotolo ndi akatswiri azakudya.
  • Kudya mapuloteni ambiri patsiku kumathanso kuvulaza thupi. Kudya magalamu atatu a mapuloteni pa kilogalamu iliyonse yolemera ndichakudya chachilendo kwambiri mthupi, chifukwa kumakhala kovuta kugaya chakudyachi. Chifukwa chake, dongosolo lazakudya zotere limakhala logwira ntchito pokhapokha ngati lingagwire ntchito zolimbitsa thupi. Kuchita masewera olimbitsa thupi kumafulumira ndipo mapuloteni amalowetsedwa bwino. Iyi ndi njira yokhayo yothandizira thupi kuthana ndi izi.
  • Kudya mapuloteni ambiri kumatha kuyambitsa nseru, kununkha, komanso kununkha.

Werengani komanso zamagetsi ena:

Siyani Mumakonda