Chodya cha Kumanga Thupi

Malangizo ochuluka zokhudzana ndi kumanga thupi ndi ochepa. Palibe chifukwa chokhala ndi diplomatic: zambiri mwa zomwe mukuwerenga pa kulemera kwa thupi ndi kumanga malo okhudzana ndi kuchuluka kwa mapuloteni omwe mumasowa, zomwe mumapatsa zofunika, momwe muyenera kudya komanso chifukwa chake ndi zolakwika. Maphunziro olimbitsa thupi ndi zakudya zomanga thupi ndi sayansi ngati china chirichonse mu sayansi yathanzi: ndi biology ndi biochemistry ndi physiology ndipo ili ndi malamulo ndi umboni wambiri.

Choipa ndichakuti kugulitsa zakudya zowonjezera, zomwe zambiri sizikufunika, zakhala bizinesi yaikulu muzochita zamalonda ndi kuimika thupi kuti ndizosatheka kudziŵa ngati mukupeza njira yowunikira zakudya zakuthupi ndi zakudya.

Pano pali zomwe muyenera kudziwa zokhudza zakudya ndi zakudya zopangira kulemera ndi kumanga thupi. Ndipotu, sizomwe zimasiyana ndi zakudya za ochita masewera olimbitsa thupi, kupatulapo zina zomwe zimagogomezera kuchuluka kwa nthawi ndi chakudya nthawi zosiyanasiyana. Izi, komabe, ndi pamene mfundoyo imakhala yofunika kwambiri.

Yambani Ndi Zakudya Zathanzi

Ngakhale zakudya zosiyanasiyana monga Atkins ndi South Beach ndi Ornish zakhala zotchuka, mgwirizano pakati pa anthu ogwira ntchito ndi zakudya ndi zakudya zowonjezera ndikuti zakudya zathanzi ndi zosiyana kwambiri ndi zofunikira komanso zimakhala zogwirizana kwambiri ndi zakudya zambiri. Mutha kuona zowonjezera zomwe zikuperekedwa kwa anthu ambiri mu Zakudya Zowonjezera kwa Amwenye.

Malangizo ochokera m'mayiko ena akumadzulo ngati UK ndi Australia ali ofanana.

Mwachidule, ndondomeko ndi izi:

• Idyani zipatso ndi ndiwo zamasamba zambiri, mbewu zonse, nyemba, mtedza, ndi mbewu; nyama zowonda, nsomba, mazira, mkaka wa mafuta ochepa; ndi mafuta a mono ndi polyunsaturated
• Lembetsani kudya mafuta odzaza mafuta, kolesterolini, mchere, mowa komanso shuga wochulukirapo komanso zakudya zopatsa shuga

• Imwani madzi ambiri
• Pitirizani kukhala wolemera
• Muzichita masewera olimbitsa thupi nthawi zonse.

Kudyetsedwa zakudya zowonjezera (RDI kapena RDA) zimakhazikitsidwa ndi akuluakulu kuti azikhala ndi zakudya zonse zofunika-mapuloteni, mafuta, mavitamini, ndi mavitamini ndi mchere.

Malangizo ndi ma CRI nthawi zambiri amaphatikizapo malingaliro othandizira amuna ndi akazi, kuphatikizapo amayi apakati, achinyamata komanso ana. Akulu achikulire angakhalenso ndi zofunikira zapadera komanso amalangizidwa.

Kulemera kwa Kulemera kwa Maphunziro

Anthu omwe amachita masewero olimbitsa thupi ali ndi zofunikira zosiyana kwa anthu omwe akukhalapo chifukwa chakuti mphamvu zambiri zowonjezera mphamvu zimafuna chakudya chochuluka. Mukamagwiritsira ntchito kwambiri momwe mukuyenera kudya kuti mupitirize ntchitoyi mpaka pamene osewera othamanga monga othamanga a Tour de France ayenera kudya chakudya chochuluka kuti apitirize ntchito yawo. Zowonongeka, ndipo izi zimagwiranso ntchito pazochita zosavuta, koma izo sizingagwire ntchito kwa inu ngati kutayika kwa mafuta ndi chimodzi mwa zifukwa zomwe munaphunzitsira zolemera.

Zakudya zoperewera. Pankhaniyi, muyenera kupanga mphamvu zoperewera ; zomwe zikutanthauza kuti mphamvu zomwe mumadya mu chakudya ndi zochepa kuposa mphamvu zomwe mumagwiritsa ntchito pazochita zanu komanso tsiku ndi tsiku. Kupanga mphulupulu 15 kapena 20 peresenti muyeso la mphamvu kuyenera kuonetsetsa kuti kulemera kumatuluka pakapita nthawi.

Kuphunzira kwako kulemera, pakali pano, ndiko kuthandiza ndi kutayika kwa mafuta pamene mukuyesetsa kusunga minofu.

Komabe olemetsa kulemera amayenera kuchita chinthu chovuta kwambiri chogwiritsira ntchito minofu ndi pfupa pokhetsa mafuta. Ndizovuta chifukwa thupi siligwiritsidwa ntchito kuthyola minofu monga mafuta ndi kumanga minofu panthawi yomweyo. Kuphwanya kumatchedwa catabolism ndi kumanga kumatchedwa anabolism, monga anabolic steroid . Iyi ndi ndondomeko yotsutsana.

Ndicho chifukwa kuphunzitsa kulemera ndi kofunika kwambiri mu regimen yolemetsa iliyonse: zimathandiza kusunga minofu pamene mutaya mafuta.

Zakudya zabwino zomanga thupi. Ngati mumapanga sitima ya masewera, mpikisano wokweza zolemera, kumanga thupi kapena ngakhale njira yopezera thupi kapena maonekedwe tsopano kuti mwafika kulemera kwake, mwinamwake mukukhudzidwa kuti mukhale ndi minofu ndi kusunga mafuta ochepa thupi.

Zakudya zamtunduwu zidzakhala zosiyana pambali iliyonse. M'nkhaniyi, tikutsindika za zakudya zomangira thupi ndi zakudya kotero tiyeni tione zomwe zimafunikira.

Zomangamanga, Kupanga Thupi

Kuti mupange minofu yambiri muyenera kudya mopitirira pa zomwe mukudya panopa ndikuchita ndi zolemera nthawi zonse. Ndi minofu yambiri yomwe mungapeze, mofulumira komanso ndi tanthawuzo lotani lomwe limatsimikiziridwa ndi chibadwa chanu ndi zaka zanu. Koma aliyense pafupifupi pafupifupi msinkhu uliwonse ayenera kukhala ndi minofu yina ndi mphamvu ndi kuphunzitsa kulemera. Zakudya zabwino ndizofunikira kwambiri pakupanga minofu.

Kudya mopitirira muyeso sikuli lingaliro loyenera ngati muli kale kunenepa kwambiri ndi chinthu chomwe mukudziwa kale. Pezani zoyenera poyamba.

Mukamadya kwambiri pofuna kupeza minofu mumapezanso mafuta ena. Tiyerekeze kuti ndinu munthu wolemera masentimita 180 ndi masentimita 70 ndipo mukufuna kuti mukhale ndi minofu yambiri ndipo pamapeto pake mukhale otsika kwambiri pa mafuta.

Pano pali momwe mungachitire:

1. Kudya kwambiri. Lonjezani kudya kwanu kwa tsiku ndi tsiku (makilogalamu) pafupifupi 15 peresenti. Mungathe kuchita izi poganiza mozama kapena mungathe kuchita zofunikira zanu pogwiritsa ntchito maonekedwe osiyanasiyana pa ukonde ndikuwonjezera chakudya choyenera. Yesetsani Joanne Larsen kuti awononge kwambiri Healthy Body Calculator. Sitiyenera kukhala mapuloteni onse koma mapuloteni ena omwe mumadya, kaya mu zakudya zowonjezerapo kapena mapuloteni, ayenera kukhala otsika kwambiri. Zowonjezerapo pamapeto pake mu nkhaniyi, koma muyenera kukhala pafupi ndi malangizo omwe alipo pakapuloteni oyenerera ophunzitsa kulemera. Kuchita masewera olimbitsa thupi ndi zina zomwe zimachitika pophunzitsa kulemera ndichinthu chanzeru.
2. Phunzirani ndi zolemera. Yambani pulogalamu yolemetsa yolemetsa yolimbana ndi magulu akuluakulu a minofu monga mikono, miyendo, mapewa, chifuwa, kumbuyo, ndi m'mimba. Mphamvu zowonjezera zomwe mumadya zidzakuthandizira kukula kwa minofu pamene ntchitoyo imalimbikitsa kukula.
3. Dulani, kutaya, ndi kukhetsa. Izi zikutanthauza kuti tsopano muli ndi minofu yambiri ndi mafuta, ndipo mukuyenera kutaya mafuta ambiri pamene mukukhala ndi minofu. Kupeza mafuta sikungapeweke panthawiyi koma muyenera kusamala kwambiri kuti mudye chakudya chamoyo panthawi ino. Zakudya zofulumira ziyenera kusungidwa osachepera. Idyani wathanzi koma wamkulu.

Kusokonezeka kwa Mphamvu Zowonongeka

Kumbukirani zomwe ndinanena za catabolism ndi anabolism poyamba poyerekeza ndi kulemera kwa thupi? Inu tsopano mukuyesera kuchita izi: kutsanulira mafuta ndi kugwira pa minofu yokongola yomwe inu mwaipeza. Mphamvu zanu ziyenera kuchepetsedwa ndi 15 peresenti yomwe mwawonjezera ndi cholinga chotaya mafuta ndikusunga minofu imeneyo. Chifukwa inu simunali munthu wathanzi omwe munakhalapo, mukuyenera kudya pang'ono kuti musunge minofu yambiri, koma osati pakalipano.

Izi ndi zosiyana zosiyana ndi munthu yemwe ali wochuluka kwambiri, wosayenera komanso kuyesera kuchepa thupi ndi kugwira minofu. Wophunzira wathu wolemera kwambiri wamwamuna wamwamuna ndi woyenerera ali ndi mphamvu yowonjezera ya mahomoni koma amayenera kuchita izi molondola. Ndipotu, opanga thupi amachitabe zinthu izi nthawi zonse kuti akonzekerere mpikisano: Amavala minofu ndi mafuta podya, kenako amachotsa mafuta kuchoka minofu kuti awonekere. Amatchedwa 'kudula.'

Mafuta ndi Shuga Pansi, Mapulotini Pamwamba

Pachigawo ichi, zakudya zimayenera kukhala zochepa kwambiri, pafupifupi 20 peresenti, komanso kudya zakudya zapuloteni ziyenera kusungidwa, zomwe zingateteze minofu. Mwachitsanzo, ngati mapuloteni anu amadya 1 gramu / mapaundi a thupi lanu patsiku (2.2 magalamu / kilogalamu) mukakhala mukuwombera ndi kudya kwambiri, mutha kusunga puloteniyi nthawi zonse podula mafuta owonjezera ndi zakudya, makamaka shuga wowonjezera ndi maswiti ndi zopangidwa ndi ufa wosalala, nthawi yonseyi kusunga zakudya za antioxidants izo mu zipatso, zophimba, ndi mbewu zonse.

Ndondomeko yotere ya zakudyayi ingayang'ane ngati izi kwa mapuloteni (mapuloteni, mafuta, mavitamini):

Chiwerengero cha bulking

• Mapuloteni: 15-20%
• Mafuta: 20-30%
• Zakudya Zamadzimadzi: 50-60%

Kudula gawo

• Mapuloteni: 20-25%
• Mafuta 15-20%
• Zakudya Zamadzimadzi 55-60%

Mu gawo lililonse, simukufuna kupitirira 1 gramu pa mapaundi a mapuloteni (2.2 magalamu / kilogalamu). Zing'onozing'ono mwina sizingamupweteke munthu wathanzi koma mwayi wake, pogwiritsa ntchito sayansi ya mapuloteni oyenerera kwa othamanga, sizingakuthandizeni-kokha zimakugwiritsani ntchito zowonjezera mtengo kapena chakudya. Matenda alionse a matenda a impso ndipo muyenera kukhala osamala chifukwa chodya kwambiri mapuloteni. Funsani dokotala wanu kuti akuthandizeni ngati izi zikugwira ntchito.

Ndimatsindika kuti kudya kwa mapuloteni chifukwa chizoloŵezi cha ophunzitsira ena kulemera ndi kupopera m'kati mwa mapuloteni omwe amawagwedeza ndi kuwathandiza komanso nthawi zina amatha kupuma popanda kudziwa momwe angagwiritsire ntchito. Nambalayi pamwambapa ili pamwamba pa zofunikira zomwe zingatheke. Nyuzipepala ya American College of Sports Medicine ikuyesa zofunikira kuti ophunzitsira mphamvu azitha 1.6 mpaka 1.7 magalamu pa kilogalamu yolemera tsiku lililonse (pafupifupi 0,8 gramu pa paundi). Ngati simukuchita mwamphamvu kapena nthawi yayitali, ndi masiku angapo pa sabata, izi zikhoza kukhala zofunikira kwambiri.

Chakudya Chakudya Chakudya Chakumanga

Tsopano popeza mwathamanga ndipo mudagwedezeka kumalo ochepa a mafuta omwe mumakhala mukufuna kudziwa njira yabwino yodyera ndi kuphunzitsa kuti mukhale momwemo. Kudyetsa ochita masewera olimbitsa thupi kumatengedwa mozama kwambiri ndi masewera olimbitsa thupi ndi ophunzitsa-kapena ayenera kukhala-chifukwa magawo angapo a kachiwiri mu sprint kapena masekondi angapo m'mipingo yambiri angatanthauze kusiyana pakati pa ndondomeko ya golide ndi "zikomo chifukwa cha kubwera ". Ngakhale pa masewera a amateur, ndizosangalatsa kuti mukudziwa kuti mukukwaniritsa zozizwitsa zanu mwa kudya m'njira imene imagwiritsanso ntchito mwakhama. Kudyetsa nthawi ndi malamulo apatsogolo ndi pambuyo pochita masewera olimbitsa thupi ndi gawo lofunikira pa izi.

Chakudya Choyambirira

Ophunzitsa kulemera sizimagwiritsa ntchito kuchuluka kwa mphamvu zomwe wopikisano wothamanga amaphunzitsa, choncho munthu sayenera kukhala wodziwa bwino za kudya kwa mavitamini kuti awonjezere kuyesayesa. Mwachitsanzo, kulemera kwa masewera olimbitsa thupi kapena triathlete kungapangitse makilogalamu asanu ndi awiri (7) magalamu a makilogalamu pa kilogalamu ya thupi pa tsiku (3-5 magalamu / mapaundi / bwato / tsiku). Chotsani kwa ine kuti izi ndi zakudya zambiri - zoposa 32 magawo a mkate wofanana ndi makilogalamu 70) wothamanga osachepera.

Ngakhale zili choncho, pano pali mfundo zina zomwe zimadyedwe musanayambe kuchita masewera olimbitsa thupi monga momwe zimathandizira ndi masewera olimbitsa thupi ndi kusintha kwa wothamanga wamphamvu. Kumbukirani, izi ndizo kudya musanaphunzitse kapena kupikisana.

• Yesani ndikupeza kupirira kwanu kwa zakudya zosiyanasiyana musanayambe kuchita masewera olimbitsa thupi. Izi ndi zofunika chifukwa ambirife timachita mosiyana ndi fiber, zakudya monga nyemba, mkaka, zipatso zosiyanasiyana ndi zina zotero.
• Idye zakudya zochepa mafuta ndi zitsulo ndi mapuloteni ndi makapu. Fiber akhoza ndipo ayenera kukhala gawo la zakudya zabwino pa zakudya zina.
• Chakudya chachikulu chiyenera kudyedwa maola 3-4 musanayambe kuchita masewero olimbitsa thupi
• Zakudya zing'onozing'ono zingatengedwe maola 1-2 musanayambe kuchita masewero olimbitsa thupi
• Pakutha ora limodzi, zakumwa monga zakumwa zolimbitsa thupi ndi mazira, kapena mapuloteni akugwedezeka kapena zakudya zomwe sizili zolemera kwambiri zingakhale bwino.
• Anthu ocheperako kwambiri amakhala ndi dontho la magazi m'magazi ngati atadya chakudya chokwanira chamagazi, kotero izi sizingakhale zoyenera kwa anthu ena pafupi ndi kuchita masewera olimbitsa thupi. Chiŵerengero cha othamanga omwe amavutika ndi matendawa, otchedwa hypoglycemia, ndi otsika kwambiri kuposa momwe amaganizira. Kuonjezera mapuloteni ku chakudya kungathetse izi.
• Masewera amtundu wothamanga amawoneka ngati akuwongolera m'matumbo ndipo amachititsa manyazi kusiyana ndi masewera olimbitsa thupi kapena othandizira monga masewera olimbitsa thupi, kusambira kapena njinga; kotero zakudya zam'mbuyomu zingakhale zazikulu ngati simuli wothamanga. (Ine sindikanakhala ndi chiwindi cha chiwindi ndi nkhuku yokazinga ndi mpunga, ngakhale.)
• Idyani pafupifupi 10-20 magalamu a mapuloteni apamwamba mkati mwa mphindi 30-60 za gawo lolemera. Kafukufuku wasonyeza kuti kudya kwa magalamu 6-12 ofunika kwambiri amino acid, omwe ndi ofanana ndi 10-20 magalamu a mapuloteni athunthu, kumathandiza kuti mapuloteni apitirize kukhazikika ndi kumanganso pambuyo pa ntchito. Galamugalamu imodzi pa kilogalamu yolemera thupi (pafupifupi 0,5 magalamu / mapaundi) ya makapu omwe amatengedwa ndi mapuloteni akhoza kuthandizira kukula kwa anabolic. Ophunzitsa ena amachitcha kuti puloteni 'shooter'.

Nazi zakudya zina zomwe zimapatsa pafupifupi magalamu 10 a mapuloteni ndi 50 gm ya carbohydrate.

• Mkaka wamtengo wapatali wonunkhira, 17 FL. mauniki (500 ml)
• 1 chikho chipatso saladi ndi ma ounces 7 kapena 200 magalamu flavored yogurt
• Galasi lalikulu la mkaka wonyezimira ndi magawo awiri a mkate ndi uchi kapena kupanikizana (palibe batala)
• Mapuloteni osiyanasiyana ndi mapuloteni akugwedezeka ndi powders-fufuzani malembawo chifukwa cha kuchuluka kwa zowonjezera ndi kuchuluka.

Kuwombera Pakati Pa Zolemera Zochitika

Mukapanda kuchita masewera olimbitsa thupi kwa nthawi yaitali kuposa ola limodzi, muphatikize mapulogalamu olimbitsa thupi a cardio kapena olimbitsa thupi, kapena muzidya mopanda maola otsogolera zokambirana, mwina simukusowa china koma madzi kuti muthe bwino mawonekedwe. Ndipo mawonekedwe abwino amatanthauza kuti musalole kuti magazi anu ndi minofu ya m'magazi mukhale otsika kwambiri pomwe cortisol ndi mahomoni ena akuyang'ana kuti muthetse minofu yanu.

Ndi mfundo yabwino koma yofunika kuiganizira. Simukusowa zowonjezera zopanda phindu komanso zopanda ntchito zomwe zimakutetezani ku kortisol, zomwe mukusowa ndi zina zotengera zakumwa masewera, gel kapena bar.

Chakudya Chaputala-Kuchita

Momwe mumadyera kuti muyambe kuchita masewero olimbitsa thupi ndi imodzi mwa mfundo zofunika kwambiri pazochita zowonetsera. Ngati simungathe kupuma mokwanira pakatha gawo lililonse, glucose yanu (glycogen) imasungira minofu imatha kuchepa, kutayika bwino, ngakhale chitetezo cha mthupi komanso matenda. Gulusi ndi mafuta othamanga kwambiri. Mumachokera ku zakudya zam'madzi ndi zakumwa. Zowonjezerapo, kuperewera kochepa pamapeto pa gawo lanu sikungapindule ndi ntchito yovuta ya minofu mwa kupatsa minofu kuti ikhale ndi mphamvu ya anabolic yomwe imakonza ndi kumanga.

Ophunzitsa kulemera samagwiritsa ntchito mafuta ambiri a shuga monga masewera apamwamba kapena apamwamba kuposa masewera olimbitsa thupi ndi opirira, koma ngakhale zili choncho, zimapatsa kuti magolovesi amenewo asungidwe ngati mukufuna kuti muphunzire bwino. Mudzawona kuti shuga imawonongeka kwambiri pokhapokha mapulogalamu a minofu ndi mapiritsi a hypertrophy omwe amapitilira mobwerezabwereza, mwinamwake kulephereka, amaloledwa osati malo otsika otetezera pomwe ATP (adenosine triphosphate) mwachindunji imakhala mafuta aakulu. Nambala zochepa zobwereza ndi zolemetsa zolemera zimagwiritsidwa ntchito kuti likhale ndi mphamvu, pamene zolemera zolemera ndi kubwereza mobwerezabwereza zimagwiritsidwa ntchito kumanga kukula kwa minofu ndi kupirira kwa minofu. Akumapetowa akhoza kugwiritsa ntchito mphamvu zambiri.

Pano ndi momwe mungapezeretsereni mutatha kuchita masewera olimbitsa thupi.

• Yambani zakudya zowonongeka mkati mwa mphindi 30 za kumapeto kwa gawoli.
• Gwiritsani ntchito mapuloteni mwamsanga mwamsanga: 10-20 magalamu a mapuloteni apamwamba, mofananamo monga momwe mungapangire chakudya choyambirira.
• Gwiritsani mwamsanga makhabohydrate : galamu imodzi pa kilogalamu yolemera thupi (0.5 magalamu pa thumba lolemera thupi) ndi gawo lofunika kwambiri. Idyani makhabohydrate molingana ndi kukula kwa nthawi yopuma, kuphatikizapo ngati mwachita masewera olimbitsa thupi m'gawoli.

Kupeza Carbs Kumanja

Sungani zowonjezera mavitamini pamwamba kapena pansi pamene mukuyesa kulemera kwanu ndi mphamvu zanu pamene mukuphunzitsa kapena kupikisana. Sinthani kudya kwa kagawodidi malinga ndi momwe mumagwirira ntchito nthawi zambiri kapena mwamphamvu. Pulogalamu ya ola limodzi yokhala ndi olemera limodzi ndi cardio yomwe imakhala yocheperapo imakhala yofunikira makilogalamu asanu a ma carbohydrate pa kilogalamu yolemera thupi pa tsiku (2.5 magalamu / mapaundi).

Pano pali chiwerengero cha zofunika zamagazidwe ndi kulemera kwa kuunika. Kuchita masewera olimbitsa thupi m'kupita kwa nthawi kumawonjezera zambiri zomwe zimafunika. Ngati zolimbitsa thupi, sankhani nambala zochepa; limangogwira ntchito masiku a masewero olimbitsa thupi; sankhani mitengo ikuluikulu ngati mutasakaniza zolimbitsa thupi ndi zolemera. Ikulingalira zokha.

• Zochita zosavuta - 3-4 magalamu / kilogalamu / thupi lolemera / tsiku (kugawa ndi 2.2 pa mapaundi)
• Mphindi 30-60 / tsiku - 4-6 gm / kg / bw / tsiku
• 60-90 Mphindi zolimbitsa thupi / tsiku - 5-7 gm / kg / bw / tsiku
• Mphindi 120 kapena kuposa / tsiku - 6-9 gm / kg / bw / tsiku

Ngati mutapanga gawo limodzi pa tsiku limodzi, zofufuzira zakumapeto ziyenera kupitilizidwa pa ora lililonse mpaka chakudya chamwambo chimayambiranso. Izi ndizofunika kuti ndikulimbikitseni. Ochepa ophunzitsira zolemera amasankha kuchita magawo awiri olemera tsiku, koma ena amachita gawo loyambirira la cardio ndi gawo linalake la zolemera kapena mosiyana.

Ngati muli okhudzidwa kwambiri ndi izi ndipo mukufuna kutenga njira yoyenera, ndi bwino kugula limodzi mwa mabuku ang'onoang'ono a calories kapena kudumpha pa webusaitiyi kuti muwone momwe mapuloteni kapena mavitamini aliri mu chakudya chirichonse.

Kupeza Mapuloteni Olondola

Simukufunikira kudya mapuloteni ochulukirapo mumtundu uliwonse kuti mumange minofu ndikuthandizira kulemera kwanu kapena ntchito yomanga thupi. Yesani kusapitirira 1 gramu pa mapaundi a thupi la mapuloteni tsiku ndi tsiku. Izi zikhoza kukhala zochepa kuposa zomwe mukufuna koma simukusowa zambiri kuposa izo.

Kupeza Kuyenera Kumanja

Muyenera kudya chakudya chokwanira ndi mavitamini kuti mupitirize ntchito zanu. Zakudya zapakhungu ndi thupi lanu zing'onozing'ono zidzathyola minofu yanu chifukwa cha shuga ndi kusintha zonse zopindulitsa. Musakhulupirire uphungu umene umati chakudya cha mafuta ndi mafuta. Chilichonse chimadula. Musadye chirichonse. Komabe, mungathe kusintha mavitamini anu kuti azikhala bwino mwa kupewa zofiira, shuga, maswiti ndi zina zomwe zimagwiritsidwa ntchito mwamsanga kapena osakanizidwa pamene simukuchita mwamphamvu.

Wopusa Amene Muyenera Kudziwa

Musadere nkhawa kwambiri zazomwe mukuwerengera ngati simukufuna. Tsatanetsatane ulipo kwa omwe angagwiritse ntchito molondola, koma anthu ambiri satero. Zochitika ndi kudziwa momwe thupi lanu limagwirira ntchito ndilofunikira kwambiri, komanso kuyesedwa ndi zolakwika mwazomwe zilipo pano. Onani mfundo zazikulu izi.

• Idyani mapuloteni ndi mazakudya pafupifupi makumi atatu mphindi isanakwane.
• Kwa magawo omwe amatha nthawi yaitali kwambiri kuposa ola limodzi poyerekeza kwambiri , ndipo mumakhala ndi cardio, mutenge zakumwa pa masewera.
• Idyani mapuloteni ndi mavitamini mwamsanga kapena mkati mwa mphindi 30 kumapeto kwa gawoli.
• Musagwiritse ntchito mapuloteni okwanira kwambiri. Mukhoza kupeza kuchuluka kwa mapuloteni abwino kuchokera kwa nkhuku, nsomba, soya, mkaka wambiri ndi nyama zina zofiira.
• Ophunzitsa ena olemera amapambana bwino ndi zakudya zisanu ndi chimodzi patsiku m'malo modya zakudya zazikulu zitatu. Musati mudandaule za izi; izo sizikugwirizana ndi aliyense. Komabe, nthawi zonse idyani chakudya cham'mawa.
• Idye zakudya zabwino zokhudzana ndi mafuta okhutira ndi mafuta a kolesterol komanso zipatso zambiri, ndiwo zamasamba, nyemba, mbewu zonse ndi mafuta omwe amapezeka mafuta ndi mafuta omwe amapezeka mu mtedza, mbewu, ndi mafuta.
• Imwani madzi ambiri kuti mutha kuchepetsa madzi. Zakudya monga tiyi ndi khofi zimathandizira izi. Zotsatira za diuretic za zakumwa izi zakhululukidwa.

Zowonjezera mu Zakudya Zolimbitsa Thupi

Zakudya zowonjezera zakudya ndi bizinesi yaikulu. Ntchito zina, zina sizingasokoneze ntchito, zina ndizoopsa ndipo zina ndizoletsedwa ndipo zidzakuletsani masewera apadziko lonse. Ndipotu, zambiri ndizowononga ndalama ndi ndalama.

Mapuloteni a ufa amaphatikizapo, makamaka magwiritsidwe a mavitamini, amakhala ndi malo othandizira ophunzitsa olemera, ndikuti sangagwiritsidwe ntchito molondola ndi chidziwitso cha ambiri, ndipo njira zotsika mtengo zingakhalepo. Zambiri pa izo kenako.

Kuchita bwino ndi kugwiritsira ntchito zowonjezereka mwalamulo pakuphunzitsidwa zolemera ndi nkhani yaikulu, yomwe ine ndikuyankhe mitu yambiri pa About Weight Training.

Kuphatikizana Pamwamba pa Zakudya Zolimbitsa Thupi

Chakudya choyenera chochita masewera olimbitsa thupi chingakhale chovuta ndipo ndicho chifukwa chake masewera olimbitsa thupi ndi masewera olimbitsa thupi ali othandiza kwambiri magulu a masewera masiku ano. Ngakhale kuti ndife okondwa kwambiri ndi amishonale a sabata sitiyenera kudandaula kwambiri za kupatukana kwachiwiri mu mpikisano kapena mpikisano wamakono mu mpikisano wokonza thupi monga machitidwe, timatha kudya bwino masewera ndi ntchito zathu. Zimathandiza mosakayikira.

Ikani malingaliro awa, onani ngati zikukuthandizani ndikudziwitsani ngati muli ndi mafunso kapena malingaliro.

> Zotsatira:

> American College of Sports Medicine; Bungwe la American Dietetic; Odwala Zakudya za ku Canada. Chiyanjano Chogwirizana Padziko: zakudya ndi masewera olimbitsa thupi. American College of Sports Medicine, American Dietetic Association, ndi Odwala Kudera ku Canada. Med Sci Sports Exerc . 2000 Dec; 32 (12): 2130-45.

> Lambert CP, Frank LL, Evans WJ. Zokambirana zamakono za masewera olimbitsa thupi. Masewera a Masewera . 2004; 34 (5): 317-27.

> Burke L, Tipton K et al. Chakudya chopatsa thanzi labwino pambuyo pa maphunziro ndi mpikisano. Lipoti lapadera, Dipatimenti Yamasewera Nutrition, Australian Institute of Sport, 2006.