Zakudya za Paleo, Atkins, ndi South Beach zingakhale zabwino kwa othamanga
Zakudya zapuloteni zapamwamba zimakhala zozoloŵera kwa othamanga ambiri, monga momwe kafukufuku wochuluka akuwonera momwe zakudya zimayendera pa ntchito ikukula. Popanda kutchula, zakudya monga Paleo ndi Chikunja, komanso nzeru za kudya zoyera, zimatchuka.
Chowonadi cha nkhaniyi ndi chakuti monga njira zophunzitsira zimapereka othamanga osiyanasiyana, zotsatira zosiyana; Mapulogalamu osiyanasiyana odyera amachititsa ochita maseŵera osiyanasiyana kuchita mosiyana.
Chirichonse ndiyekha. Komabe, pali kafukufuku amene amathandiza kugwiritsa ntchito mapuloteni apamwamba kuti azitha kugwira ntchito kwa ochita maseŵera amphamvu komanso opirira.
Zakudya Zamapuloteni Apamwamba ndi Kutaya Kwambiri
Kutchuka kwa zakudya zamapuloteni apamwamba kumapitirira oposa othamanga kwa iwo amene akufunafuna kutaya mwamphamvu. Zakudya zapuloteni zamtunduwu zomwe zimaphatikizapo ma carbohydrate monga mawonekedwe a mkate, pasta, ndi mbatata ndi kuchepetsa makilogalamu nthawi zambiri amasonyeza kulemera kwakukulu koyamba chifukwa cha kuwonongeka kwa madzi komwe kumachitika ndi minofu yotchedwa glycogen . Ngati mumaphunzitsa mwamphamvu kapena kupirira mwinamwake mumadziwa kuti kugwidwa kwa glycogen ndi chimodzi mwa zifukwa zomwe amachitira masewera othamanga. Popanda mphamvu zofikira mphamvu, monga glycogen, timangotaya mafuta.
Zakudya Zamapuloteni Pamwamba ndi Kupirira Athwitikizi
Glycogen ndi mphamvu yosungidwa mu minofu, ndipo imathandiza minofu kusunga madzi. Kuphatikizana kumeneku ndikofunikira kwambiri chifukwa chochita masewera olimbitsa thupi.
Kutenga malo osungirako magetsi sikungakhale chinthu chomwe chingawathandize kupanga masewera olimbitsa thupi. Komabe, kufufuza kuchokera ku yunivesite ya Ohio State kumasonyeza kuti matupi athu angathe kusintha kuti athe kupeza mphamvu kumadera ena, monga ma mafuta ndi masewera olimbitsa thupi sali olondola monga momwe analiri poyamba.
Mwapadera, ofufuza ankayang'ana anthu okhwima omwe ankakonda kudya zakudya za carb zomwe zinali ndi 10% ya carbs, mapuloteni okwana 19 peresenti, ndi 70 peresenti ya mafuta, ndipo amawayerekeza ndi ena omwe amapanga zakudya ndi 59% carbs, 14 puloteni ya zana, ndi mafuta 25 peresenti.
Kuwonjezera pa zakudya zawo, ochita maseŵerawo anali ofanana ndi udindo wawo, zaka, ntchito, mbiri ya maphunziro, komanso mphamvu yapamwamba ya oksijeni.
Tsopano apa pali gawo lopenga: Pakati pa mayesero kuti ochita masewera amtundu wa oksijeni amatha kuyeza mitengo yambiri ya mafuta ndi mafuta, kutsika kwa carb othamanga pamwamba pa mafuta olemera ndi 2.3-kupitirira kuposa mlingo wa othamanga kwambiri : 1.5 poyerekeza ndi ma gramu a 67 pa mphindi. Zowonjezerapo: Magulu awiriwa sanali osiyana kwambiri ndi okosijeni, mawerengedwe a zomwe ankaganiza , kapena ndalama zogwiritsira ntchito kalori.
Ngati ndiwe wothamanga wopirira, zingatenge nthawi kuti uzizoloŵera kuchita zakudya zamapuloteni, kapena ngakhale mafuta ambiri monga momwe mukuwerengera. Koma kungakhale koyenera kuyesa ngati mukufuna njira yowonjezera nthawi yanu.
Zakudya Zamapuloteni Apamwamba ndi Mphamvu Othamanga
Zakudya za Beefy zimagwirizana ndi ochita maseŵera amphamvu komanso okonda kwambiri. Mapuloteni ndi ofunika kwambiri kwa othamanga chifukwa amathandiza minofu kudzikonza okha kupsinjika maganizo kuti kuchita masewera olimbitsa thupi, makamaka kutentha kwambiri , kumawaika. Ndikoyenera kuti anthu ogwira ntchito mwakuthupi adye pakati pa 0.64 mpaka 0.91 magalamu pa mapaundi a bodyweight tsiku. Koma nchiyani chingachitike ngati mutachiwirikiza?
Kutembenukira apo pakhoza kukhala malire kwa mapuloteni opindulitsa pamwamba pa malo enaake.
Malingana ndi kafukufuku wofalitsidwa mu Journal of the International Society of Sports Nutrition , mapuloteni owirikiza awiri ndi awiri amagwiritsa ntchito mapaundi a thupi tsiku ndi tsiku sanagwidwe ndi thupi la anthu ophunzitsidwa kutsutsa omwe sakhala ndi maphunziro omwewo. Choncho, malangizidwe ambiri ndiwo kudya 1.2 mpaka 1,7 magalamu a mapuloteni pa mapaundi a thupi tsiku ndi tsiku, kufalitsa zakudya zopitirira zisanu ndi zisanu ndi chimodzi. Kwa wothamanga wolemera makilogalamu 90 omwe ali okwana 108 mpaka 154 magalamu a mapuloteni tsiku.
Zowonjezera: Kafukufuku wasonyeza kuti mutagwiritsa ntchito mapuloteni oposa 30 panthawi, thupi lanu silidzazipeza zonsezo.
Mu chitsanzo chathu, izi zikutanthauza kuti mutha kukhala ndi zakudya zopangira zisanu kapena zakudya zomwe zili ndi magalamu 30 a mapuloteni zingakhale zabwino kwambiri pa ntchito.
Kodi ndi mapuloteni angati ?
Kudya zakudya zanu, mapuloteni apamwamba, mugwiritse ntchito zomwe zili pansipa kuti muzikonzekera.
| Chakudya | Kutumikira Kukula | Mapuloteni (magalamu) |
|---|---|---|
| Nsomba, cod, yophika mu kutentha kouma | 3 oz | Magalamu 19 |
| Nkhuku, 1/2 m'mafu, nyama yokha, yokazinga | 3 oz | 27 magalamu |
| Turkey, nthaka, yophika | 4 oz | 22 magalamu |
| Ng'ombe, wapamwamba kwambiri, yokonzedwa ku mafuta "0, yophika | 3 oz | 25 magalamu |
| Mkaka, kuchepa mafuta 2%, ndi vitamini A olimba | 8 oz | Magalamu 8 |
| Tofu, yaiwisi, yolimba | 1/2 chikho | 20 magalamu |
| Yogurt, plain, Greek, nonfat | 6 oz | 17 magalamu |
| Tchizi, kanyumba, otsika, 2% milkfat | 4 oz | 13 magalamu |
| Peanut bata, masoka, palibe mchere, yosalala | 2 Tbsp | Magalamu 7 |
| Mazira, lonse, yophika, yokazinga | 2 lalikulu | 12 magalamu |
Ndiye Kodi Wothamanga Atha Kudya?
Kwenikweni, ndondomeko yodyera ochita masewera iyenera kukhala yeniyeni kuti ikwaniritse zosowa za maphunziro ndi mpikisano. Zingatenge mayeso ndi zolakwika kuti mutenge chiŵerengero chabwino cha zakudya, mapuloteni, ndi mafuta zomwe zingathandize thupi lanu kuchita bwino. Khama lidzakhala loyenera.
> Zotsatira:
> Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T. Zotsatira za kudya zakudya zamapulotesitanti (4.4 g / kg / d) zomwe zimapangidwira thupi. Journal of International Society of Sports Nutrition 2014 11:19. DOI: 10.1186 / 1550-2783-11-19.
> Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones DZIWANI Zomwe amapanga mapuloteni apamwamba kwambiri amachititsa kuti mapuloteni a mitsempha aang'ono ndi okalamba apangidwe. J Amadyetsa Assoc. 2009 Sep; 109 (9): 1582-6. lembani: 10.1016 / j.jada.2009.06.369.
> Volek JS, Freidenreich DJ, Saenz C, Kunces LJ, Creighton BC, Bartley JM, Davitt PM, Munoz CX, Anderson JM, Maresh CM, Lee EC, Schuenke MD, Aerni G, Kraemer WJ, Phinney SD. Zochita zamatsenga zamagetsi zomwe zimagwiritsidwa ntchito ndi keto-zowonongeka. Metabolism. 2016 Mar; 65 (3): 100-10. lembani: 10.1016 / j.metabol.2015.10.028. Epub 2015 Nov 2.
> Nutrition ndi Athletic Performance - Mawu ogwirizana omwe analemba ndi American Dietetic Association (ADA), Dietitians of Canada (DC), ndi American College of Sports Medicine (ACSM). Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita, March 2009 - Buku Lachiwiri - Nkhani 3