Malangizo kwa othamanga zamasamba

Pali malingaliro kuti zakudya za othamanga zamasamba zamasamba sizosiyana ndi zakudya zilizonse zoyenera, kupatula nyama, zomwe amakana dala. Kungotsatira, ena a iwo amamva bwino ndikupitiliza kumenya zolemba zomwe adalemba, pomwe ena amataya nthawi ina ndikubwerera ku square one. Akatswiri akuwona zomwe zimayambitsa izi posowa chidziwitso. Mwanjira ina, sikuti aliyense akudziwabe za mulingo woyenera wama macronutrients omwe amafunikira wothamanga zamasamba, ndi momwe angazipezere.

Masewera ndi mitundu ya zamasamba

Kodi nyama zamasamba ndi chiyani? Ichi ndi nzeru zonse, chifukwa aliyense angathe kukhutiritsa zilakolako zawo ndi zosowa zawo chakudya. Zowonadi, lero dziko lapansi limadziwa mitundu yake yopitilira 15. Ndi uti yemwe ali wabwino kwa wothamanga wosadya nyama? Zikuwoneka kuti ndi iye yekha amene angayankhe funso ili.

Pamapeto pake, kusintha kwabwino kwa zamasamba kumaphatikizapo magawo asanu apadera:

• kukana nyama ya magazi ofunda;
• kukana nyama ya nkhuku;
• kukana nsomba ndi nsomba;
• kukana mazira;
• kukana mkaka.

Ndipo ndani amadziwa yemwe akufuna kuyimilira. Inde, malinga ndi malingaliro a akatswiri, thupi lidzalandira lake, ndipo wothamanga yekha amamva bwino. Kuphatikiza apo, azitha kupitiliza kumanga minofu ngati kuli kofunikira ndikupanga zolemba zatsopano.

Malangizo Othandiza Pazakudya Kwa Ochita Masewera Osadya Zakudya

Kuti mukhale achimwemwe komanso athanzi, munthu wodzipereka pamasewera safunika zambiri:

• kubwezeretsa minofu ya minofu;
• mavitamini A, B1, B2, B6, B12, C, E;
• komanso zinthu zopindulitsa monga zinc, calcium ndi potaziyamu.

Mutha kuwapeza athunthu pokha pokha poganizira mozama dongosolo lamadyedwe tsiku lililonse komanso sabata iliyonse ndikuonetsetsa kuti menyu ndiyosiyanasiyana momwe mungathere. Koma chochititsa chidwi kwambiri ndikuti nthawi zina, sikuti kuchepa kwamavitamini ndi michere ndizowopsa, komanso kuchuluka kwawo. Koma zinthu zoyamba poyamba.

mapuloteni

Kuti akule minofu, wothamanga amafunika kumwa mpaka 250 - 300 g wa mapuloteni tsiku lililonse. Chiwerengerochi sichikuwonetsedwa mwangozi, koma chimatengedwa pamlingo wa 1,5 - 5 g wa mapuloteni pa kilogalamu iliyonse ya thupi "lowuma". Komanso, mapuloteniwa ayenera kukhala okwanira. Mwanjira ina, ili ndi ma 8 amino acid ofunika: tryptophan, methionine, threonine, leucine, valine, isoleucine, phenylalanine.

Ma vegans nthawi zambiri amakhala ndi vuto ndi izi chifukwa cha kuchepa kwa mapuloteni azomera, omwe amawagonjetsa mosavuta chifukwa cha mfundo yokwanira, kapena kukwanirana. Apa ndipamene mitundu ingapo ya zakudya zamasamba imadyedwa nthawi imodzi, iliyonse ili ndi gawo la amino acid ofunikira. Zitsanzo zodziwika bwino za izi ndi chakudya cham'mawa cha supu ndi buledi, mpunga ndi nyemba, mphodza ndi phala la chimanga. Chotsalira chokha cha "zakudya" izi ndi kuchuluka kwa ma carbohydrate. Inde, wothamanga amawafunanso, koma pang'onopang'ono, mwinamwake mukhoza kuiwala nthawi zina za mpumulo. Koma ngakhale pano n’zotheka kukonza zinthu. Zogulitsa za soya ndi zopatsa thanzi zozikidwa pa iwo kwa othamanga zimathetsa vuto lazakudya zochulukirapo chifukwa chothandiza kwa mapuloteni a soya.

Ndizosavuta kwa omwe amadya zamasamba. Angathe kugula mkaka wopanda mafuta ochepa, mwachitsanzo, kuti adzipatse okha mapuloteni ambiri momwe angathere. Chochititsa chidwi n'chakuti, pakati pa akatswiri omanga thupi lamasamba, tchizi cha kanyumba kakang'ono kakang'ono ndi chimodzi mwa zakudya zomwe amakonda kwambiri zomwe amadya tsiku ndi tsiku. Mwa njira, skim mkaka watsimikizira wokha bwino. Ndipotu, ambiri anamva za mmene odziwika bwino mabwalo bodybuilding Sergio Oliva anakonzekera mpikisano "Mr. Olympia” pa mkate ndi mkaka. Ndipo izi ngakhale kuti mofanana nayenso ankalima pa malo omanga. Ndipo zonse chifukwa mu 100 g wa mkaka wosakanizidwa muli 3,5 g ya mapuloteni ndi 1 g mafuta. Chotsatiracho, mwa njira, ndichofunikanso kwambiri.

mafuta

Kodi Wothamanga Wamasamba Ayenera Kudziwa Chiyani Zokhudza Mafuta? Kuti onse adagawika pamitundu itatu:

1. 1 Ndi omwe mamolekyu awo amadzaza ndi haidrojeni. Pankhani imeneyi, zikalowa m’magazi, zimapanga zinthu zomwe kenako zimayikidwa m’minyewa ya adipose. Mwa njira, mafuta odzaza ndi gwero la cholesterol yoyipa. Chitsanzo chodziwika bwino cha mafuta oterowo ndi margarine. Komabe, amapezekanso mu dzira yolk, mkaka, chokoleti, choncho ndi bwino kuchepetsa ntchito yawo;
2. 2 - motsatana, omwe mulibe hydrogen yotere, yomwe ingakhale. Kuphatikiza apo, nthawi zambiri amalowa m'thupi ngati madzi, chifukwa chake amalowetsedwa mosavuta, pomwe amakhala ndi zotsatira zake zabwino ndikutsitsa cholesterol choipa. Magwero a mafuta osakwaniritsidwa ndi mafuta a masamba, mtedza, nsomba, mbewu, azitona, mapeyala;
3. 3 - mwa kuyankhula kwina "osatsimikizika kwambiri". Mosakayikira, amaonedwa kuti ndi othandiza kwambiri. Mutha kuwonjezera thupi lanu ndi iwo pogwiritsa ntchito mafuta azamasamba, mbewu, mtedza ndi nsomba.

Ochita masewera olimbitsa thupi, komanso anthu omwe amangofuna kuchepetsa thupi pochita masewera olimbitsa thupi, amafunika kuchepetsa kuchuluka kwamafuta okhathamira, ndikuwasinthanitsa ndi mafuta osakwanira komanso a polyunsaturated. Komanso, pambuyo pake zidzakhala ndi zotsatira zabwino osati pazotsatira zawo zokha, komanso paumoyo wathanzi, makamaka, pantchito yamitsempha yamtima.

Zakudya

Amazungulira zinthu zitatu zofunika kwambiri zomwe pamodzi zimapanga chakudya chamagulu, koma sizimapindulitsa thupi nthawi zonse. Chowonadi ndi chakuti mafuta owonjezera amaikidwa ndi iwo "kwa mtsogolo" monga mafuta ochepa. Ndipo izi zikutanthauza kuti othamanga sadzawona nthawi yayitali makanda am'mimba kwa nthawi yayitali. Pofuna kupewa izi ndikudzipatsa mphamvu, mutha kudya zakudya zopangidwa ndi cholozera cha glycemic index ndi. Tikulankhula za buckwheat, mbatata, mpunga, ufa wakuda pasitala, mkate wamphumphu.

Nthawi yomweyo, ndibwino kuchepetsa kuchuluka kwa maswiti, kuphatikiza zipatso. Kungoti kuti mumange minofu yamphamvu, simuyenera kudya magalamu osapitilira 4 a shuga pa kilogalamu ya kulemera kwa thupi patsiku, osapitirira 9 am komanso isanakwane 6 pm. Ngakhale mutha kusintha nthawi, kutengera mawonekedwe amthupi ndi zochita za tsiku ndi tsiku.

Mutha kuwonetsetsa kuti zonse zili bwino ndi kuchuluka ndi chakudya chomwe chimalowa mthupi polamulira kukula kwa minofu yathu. Kuti muchite izi, muyenera kuwerengera kuchuluka kwa shuga wambiri yemwe azidya tsiku lililonse, ndiyeno ingoyesani chiuno chakumapeto kwa mpweya ndi mpweya pamodzi ndi kuchuluka kwa miyendo, mikono ndi chifuwa. Sikoyenera kuchita izi tsiku lililonse, koma osachepera 2-3 sabata. Ndikofunika kulemba zomwe zapezeka muzolemba za zisonyezo zamaphunziro kuti pambuyo pake zitheke molondola.

Mwanjira ina, ngati kuchuluka kwa shuga sikubweretsa zotsatira zabwino, mutha kukhala ndi chikumbumtima choyera gawo linalake la chakudya mokomera mapuloteni kapena mafuta athanzi. Zowona, musanatero muyenera kuganiziranso malingaliro anu panthawi yophunzitsira, kupatula "kukonza". Mwina ndiye iye ndiye chifukwa cholephera.

Iron

Zomveka zonse zamankhwala zokomera omnivorousness zimachokera pakuchepa kwa chitsulo chofunikira pazakudya zamasamba. Pali lingaliro loti anthu omwe amakana nyama ali ndi vuto lochepa, chifukwa chake, ndi. Koma pakuchita izi sizinali zonse osati nthawi zonse. Zonse ndizokhudza mitundu yachitsulo komanso malingaliro ake.

Pali chitsulo iye ndi osakhala heme... Yoyamba imapezeka mu nyama ndi nsomba, yachiwiri muzomera. Komanso, mitundu yonse iwiriyi imatengedwa ndi thupi, komabe, ndi mphamvu zosiyana. Kuyamwa kwachitsulo chopanda heme kumadalira kuchuluka kwa chinthu ichi m'thupi. Ngati pali zochepa kwambiri, zimayenda mofulumira, ndipo ngati zili kale kwambiri, zimayenda pang'onopang'ono. Komanso, mlingo wa solubility mu intestine nkhani, ndipo mwachindunji anakhudzidwa ndi khalidwe zikuchokera chakudya. Komabe, zonsezi zimangonena kuti thupi limasamala kwambiri za gland. Izi zimatsimikiziridwa ndi mfundo yakuti 10% yokha ya voliyumu yonse imatengedwa kuchokera mmenemo.

Koma chochititsa chidwi kwambiri ndikuti izi sizosadabwitsa, chifukwa microelement iyi imangothandiza pang'ono pang'ono. Chitsulo chowonjezera, chomwe kwenikweni ndi proxidantant, chimalimbikitsa kupanga zopangira zaulere. Izi zikutanthauza kuti, mosiyana, zochulukirapo, zimakhudza thupi ndikuchepetsa chiwopsezo cha matenda osiyanasiyana, kuphatikiza khansa ndi matenda amtima.

Kunena kuti chitsulo chochuluka chidzabweretsa phindu lalikulu kwa anthu ndi nthano chabe yomwe inabadwa pafupifupi theka la zaka zapitazo ku United States chifukwa cha zoyesayesa za ogulitsa. Chotsatira chake, anthu amazoloŵera kugwirizanitsa mawonetseredwe aliwonse a kutopa ndi kusowa kwachitsulo, osakayikira kuti mwamuna amafunikira 10 mg ya chinthu ichi patsiku, ndipo mkazi - 20 mg. Komabe, izi sizikutanthauza kuti muyenera kukana kotheratu zinthu zomwe zili ndi zake. M'malo mwake, kuchokera pakugwiritsa ntchito mosasamala zakudya zowonjezera zakudya ndi chitsulo muzolembazo. Komanso, malinga ndi madokotala, iwo akhoza kukhala zothandiza pokhapokha pa siteji ya kusintha kwa zakudya zamasamba, pamene thupi la anthu ena amazolowera mayamwidwe sanali heme chitsulo.

Mwina chimodzi mwazinthu zochepa zomwe zimafunikira kudyedwa ngati chowonjezera cha zakudya ndi izi.

vitamini B12

Vitamini B12 ndi wofunikira pa thanzi la aliyense. Mwachidule chifukwa amatenga nawo mbali mu njira hematopoiesis ndi kumakhudza ntchito ya mantha dongosolo. Ndipo ngakhale odya zamasamba a lacto-ovo amatha kuchipeza kuchokera ku mkaka ndi mazira, ndizovuta kwa odya nyama. Palibe zakudya zamasamba zomwe zimalimbikitsidwa ndi vitamini iyi, kotero amatha kungotenga kuchokera ku mpunga ndi zakumwa za soya, chimanga cham'mawa.

Palibe malire apamwamba tsiku lililonse omwe amadya vitamini B12. Koma zadziwika kuti imatha kudziunjikira mthupi ndikusungidwa pamenepo kwa zaka zingapo. Chifukwa chake, anthu omwe posachedwapa akhala othamanga osadyera sayenera kuda nkhawa zakusowa kwake poyamba, ngakhale madotolo amaumirira kuti azidya moyenera monga mitundu yazakudya zopatsa thanzi. Amalongosola izi ndikuti ndikosatheka kuyang'ana mulingo wa vitamini B12 mthupi, ndipo vuto limatha kupezeka pokhapokha ngati njira zosasinthika mu ntchito zamanjenje zayamba kale.

Kuchokera pamwambapa, munthu akhoza kupanga lingaliro limodzi lokha: chakudya chiyenera kukhala chosiyanasiyana, koma zonse zili bwino pang'ono. Izi, mwangozi, zimagwiranso ntchito ndi kuchuluka kwa chakudya. Muyenera kudya kuti mukhale okhuta popanda kudya mopitirira muyeso. Pazakudya zambiri, mutha kuyang'ana kwambiri pazomwe Lance Armstrong ndi Chris Carmichael, omwe afotokozedwa m'buku la "Food for Fitness", malinga ndi momwe wothamanga amafunika:

• 13% mapuloteni;
• 65% chakudya;
• 22% mafuta.

Zachidziwikire, manambala amatha kusinthidwa kutengera kukula kwa maphunziro.