Zamkatimu
Ngati mwasankha kusamalira thupi lanu, kumanga minofu ndi / kapena kuonda, ndiye posankha masewera olimbitsa thupi, muyenera kulabadira mtundu wake komanso kapangidwe kake.
Chakudya cha othamanga
Zakudya zazikulu za othamanga ndi chakudya chamagulu. Chofunikira kwambiri chiyenera kuyikidwa pachakudya cham'mawa, ndiye amene amalimbikitsa chidwi cha tsiku lonse ndikulimbikitsa kagayidwe kake, potero amachepetsa kuyika kwa mafuta m'malo amavuto. Kuchokera pazotsatira zomwe mukufuna kuchokera ku maphunziro, kuchuluka, komanso kaphatikizidwe kazakudya, zimasinthidwa. Munthu amene amachita masewera olimbitsa thupi amafunikira ma calories ambiri, koma sayenera kugwiritsidwa ntchito mopitirira muyeso. Zakudya za wothamanga zimakhala ndi ma calories 5-6 zikwi, omwe amayenera kudzazidwa mutatha kuchita masewera olimbitsa thupi. Nyama, nsomba ndi nkhuku zimakhala ndi zomanga thupi, zomanga minofu yayikulu.
Ngati mwamuna akufuna kumanga minofu, zakudya izi, komanso mazira ndi mkaka wopanda mafuta ochepa, ziyenera kukhalapo muzakudya zake. Kuti muwonjezere chipiriro, chakudya chamafuta ndi mafuta osakwanira amafunikira. Simungathe kuchita popanda CHIKWANGWANI chomwe chili mumasamba ndi zitsamba.
Mitundu yamasewera othandizira
Koma nthawi zambiri chakudya chokha sichokwanira zotsatira zowoneka. Akatswiri a malo ogulitsira zakudya "Nt-Sp" akuti pali maofesi onse omwe ali ndi mapuloteni, mavitamini, zofufuza zina ndi zina zomwe zimathandizira pakuchita zolimbitsa thupi. Zowonjezera zamoyo zoterezi, zimalimbikitsa kulimbitsa minofu, zimagwira ntchito ngati prophylactic motsutsana ndi kufooka kwa mitsempha ndi mafupa, komanso zimakhala ndi zovuta zofunikira.
Zowonjezera zimagawidwa mu:
- oyatsa mafuta
- mapuloteni amagwedezeka
- zolengedwa
- opindula
- vitamini ndi mchere maofesi
Taganizirani iwo mwatsatanetsatane.
Zowotcha mafuta
Mankhwala omwe amawotcha mafuta nthawi zambiri amakhala ndi zosakaniza monga aspirin, caffeine, ndi ephedrine. Zinthu izi zimathandizira pakugwiritsa ntchito mphamvu zambiri, zimalepheretsa kupanga maselo amafuta kuchokera ku mafuta acid, komanso kumapangitsa lipolysis. Ngati wopanga akuti ephedrine kulibe popanga zokonzekera zake, ndipo ntchito yayikulu imachitidwa ndi zowonjezera za zitsamba zosiyanasiyana kapena zomera zina, zowonjezerapo kuti zowonjezera izi sizothandiza. Pakadali pano, palibe zinthu zina zomwe zapangidwa zomwe zingagwire ntchito motere. Kawirikawiri, "zitsamba zosasamalira zachilengedwe" zopanda vuto zimagwiritsidwa ntchito kuphimba mankhwala omwe akukonzekera.
Mapuloteni Cocktails
Omwe amamanga zolimbitsa thupi amati ma protein amapindulira chifukwa ndi njira yoyenera komanso yabwino yopezera zomanga thupi zomwe mukufuna. Sizingatheke nthawi zonse kuphika nyama yokwanira kuti muzidya mapuloteni mthupi lonse. Chifukwa chake, kusakaniza malo omwera ndikumwa musanaphunzitsidwe ndi yankho labwino nthawi zina.
Zolengedwa
Creatine ndi asidi wa nayitrogeni wokhala ndi carboxylic acid omwe amapezeka munyama zamunthu. Ntchito yake ndikuwonjezera kupirira kwa minofu panthawi yolimbitsa thupi, komanso kuchepetsa kutulutsidwa kwa glycogen. Cholengedwa chimasunganso madzi minofu, ndikuthandizira ku hypertrophy ya minofu. Kuphatikiza apo, imalepheretsa kuwonongeka kwa mapuloteni. Creatine amapangidwa m'chiwindi ndi impso, komanso amachokera ku nyama ndi nsomba. Chifukwa chake, odyetsa zamasamba atha kukhala osakwanira pankhaniyi. Cholengedwa chimakhala ndi "koma" chimodzi: sizinthu zonse zomwe zimawononga, kwa ambiri zimawonongeka m'mimba ndipo sizifika paminyewa. Chifukwa chake, nthawi zambiri, tikulimbikitsidwa kuti tipeze cholengedwa ndi chakudya, chomwe chimathandizira kufikira minofu ya minyewa, ndiye kuti, imwani ndi msuzi kapena imwani ndi uchi. Gwero lothandiza kwambiri la kulenga ndi monohydrate. Zosankha zina zonse sizothandiza ndipo sizigwira ntchito kwenikweni.
Opeza
Poyamba, opeza kunenepa anali opangidwira anthu owonda kulemera msanga, popeza mankhwala opangidwa ndi mavitaminiwa ndiwo njira yabwino kwambiri yothanirana ndi mphamvu ndipo imathandizira kukulira kwa minofu ndi kunenepa. Posachedwapa, opeza akhala akugwiritsidwa ntchito kwambiri monga zolimbikitsa minofu kuposa zolemetsa zolemera. Pali magawo angapo a mapuloteni ndi chakudya mwa opeza, ndipo chifukwa chake, amagwiritsidwa ntchito pazinthu zosiyanasiyana. Ma caloric complexes (mapuloteni - 30, chakudya - 70) nthawi zambiri amalimbikitsidwa kwa amuna owonda omwe amafunikira mapuloteni ambiri kuti "amange" minofu. Mapuloteni mapangidwe (mapuloteni - 60, chakudya - 40) ndi oyenera amuna wamba omanga, omwe alibe zopatsa mphamvu. Koma, mulimonsemo, musatengeke nawo, chifukwa kuchuluka kwa ma calories omwe ali mmenemo ndi kwakukulu, ndipo mlingowu umaperekedwa m'njira yoti mutha kupeza kuchuluka kwa zopatsa mphamvu zofunikira tsiku limodzi. Mulole ndalama zopangira chakudya cham'mawa, chamasana ndi chamadzulo, apo ayi mwina simungathe kupirira katundu wotere.
Vitamini ndi mchere maofesi
Pa nthawi yolimbitsa thupi, musaiwale kudya mokwanira mavitamini ndi mchere. Koma funso nlakuti, Kodi zimenezi zimatenga nthawi yaitali bwanji? Kodi ndikofunikira kumwa mavitamini owonjezera opangira, kapena pali okwanira omwe amalowa m'thupi ndi chakudya? Nthawi zambiri mavitamini ndi mchere amalimbikitsidwanso m'nyengo yozizira ndi masika - panthawi ya kuchepa kwa zakudya m'zinthu zachilengedwe. Mavitamini C, D, E ayenera kumwedwa, ndi mchere, musaiwale za magnesium ndi selenium.
Tisanatenge zowonjezera masewera ndi mavitamini, tikupangira kuti muthane ndi katswiri wodziwa bwino yemwe angakonze maphunzirowo, kuwerengera menyu ndikulemba ndandanda yamaphunziro. Ndi njirayi, mudzapeza zotsatira zabwino popanda kuwononga thanzi lanu.