Kufunika kwa Chakudya Chakudya Chakumtunda

Kodi Mukudya Zambiri?

Kudya choyenera kukula kwa minofu n'kofunikira. Mwamwayi, pali zinthu zingapo zomwe nthawi zambiri zimamvetsetsedwa. Kupanga kutanthauzira kwa minofu ndi ntchito yovuta ndipo imafuna zakudya zabwino kwambiri za masewera kuti zichitike. Kupewa zolakwitsa zomwe zingakhalepo kumakuthandizani kukhala ndi dongosolo loyenera la zakudya komanso kukwaniritsa mapindu olemera.

Vutolo

Kudya zakudya : Kudya ndiko mwina kulakwitsa kwakukulu kopangidwa poyesa kupanga minofu yambiri (minofu). Ndipotu, thupi lidzafunafuna magwero a mphamvu kuti idye pamene zakudya zowonjezera zimangokhala. Ganizirani kuti, minofu ya minofu imawoneka ngati mafuta kwa thupi ndipo idzapatsa mphamvu pamene ma calories ali pansi. Pamene simudya zokwanira kuti musamalire minofu yanu, simungathe kukula. Kuonjezerapo, kuwonetsa njala kudzawonjezera malo ogulitsa mafuta ndikusiya kukudziwitsani zomwe zachitikazo.

Osamadya mapuloteni okwanira : Mapuloteni ndi ofunikira kwambiri omwe amafunika kuti minofu ikule ndi kukonza. Kusagwiritsa ntchito mokwanira kungachoke minofu yambiri (minofu) ndikufuula kuti muyang'ane.

Kuletsa carbs : Zakudya ndizofunika kwambiri zamagetsi ndi gwero lanu lamphamvu. Carbs amapereka mphamvu zofunikira kwa ovuta kugwira ntchito komanso kubwezeretsanso minofu glycogen (magolosi a mphamvu). Kutenga carbs kuchoka pa chakudya chanu cha tsiku ndi tsiku kudzachepetsa kuchepetsa maseŵera anu ndi kutaya minofu yanu kuyesayesa zakudya.

Osadya mafuta : Mafuta abwino amatithandiza kuwonjezera kagayidwe kake ndi kuyang'anira mahomoni ntchito. Kusunga mafuta abwino pa zakudya zanu kungabweretse thupi lanu lachilendo ndi kuchepetsa ntchito kuti ikule minofu ndi kutaya mafuta. Mawu achikulire akuti 'kudya mafuta amakupangitsani kukhala wonenepa' ndi nthano ndipo ndithudi si bwenzi la bwino minofu kutanthauzira.

Yankho

Gwiritsani ntchito zakudyazo ndikudyera minofu. Thupi lanu limafuna zakudya zathanzi kuti zizigwira bwino ntchito. Zofuna zathupi za pulojekiti yowonjezerapo idzafuna zina zambiri. Ino si nthawi yoganizira zakudya zomwe zimachokera minofu yanu yanyumba ndi mphamvu zamtambo. Kudya ngati mbalame ndikutsata chakudya cha fad sichikupangitsa minofu kutanthauzira kuti mukukhumba. Kulemera kolemera kumafuna kuti mudye macronutrients osiyanasiyana. Pofuna kupindula ndi thupi lokhala ndi minofu, zidzakhala zofunikira kudya mapuloteni owonda, carbs wathanzi, mafuta abwino, ndikumwa madzi ambiri tsiku lonse. A American Council on Exercise (ACE) amasonyeza kudya zakudya zochepa kwambiri (kumadya) minofu panthawi yosungira mafuta.

Idyani mapuloteni kuti musamalire minofu yanu. Mapuloteni amapangidwa ndi amino acid omwe amagwira ntchito ndi mawonekedwe a minofu. Amino acids amafunika kupezeka kwa mitsempha yamagetsi (mphamvu) komanso yopitiriza anabolism (kukula kwa minofu). Zidzakhala zokwanira kuchuluka kwa mapuloteni omwe amateteza thupi lanu kukhala ndi amino acid bwino kuti mumange minofu . Kutsika kwa malire kumatanthauza kutaya minofu ya minofu. American College of Sports Medicine imalimbikitsa kuti 10 mpaka 35% ya caloric yanu kudya kuchokera mapuloteni okhazikika paokha.

Idyani ma carbs kuti mugwire ntchito zomanga thupi ndi kusunga shuga m'magazi tsiku lonse. Zakudya zamtengo wapatali monga zikopa, zipatso, ndi mbewu m'zigawo zoyenera ndizofunika kuti minofu ikule komanso kuchepetsa mafuta. Ma carb wathanzi amapereka mafuta opambana ovuta kugwira ntchito komanso minofu yabwino. Pali kusiyana pakati pa zakudya zabwino ndi zoipa ndi zakudya zowonjezera. Zakudya za mafuta a m'thupi (CHO) zidzakhala zosiyana malinga ndi zofuna zolimbitsa thupi. Iwo ali ndi ntchito yofunikira kwambiri yobwezeretsa minofu ya glycogen (mphamvu yosungidwa ya mphamvu) mutatha kugwira ntchito zovuta.

Idyani mafuta abwino kuti athandize hormonal ntchito, makamaka testosterone ya kukula kwa minofu. Kodi mukudziwa kuti mafuta amapereka 70 peresenti ya mphamvu zanu pa mpumulo? Komanso ma vitamini A, D, E, ndi K omwe amafunikira mafuta amapezeka ndi kudya mafuta abwino . Mafuta ali ndi ntchito yofunikira ya padding ndi kuteteza ziwalo zanu zofunika. Thupi lanu silimangogwira bwino popanda kudya mafuta okwanira. Mofanana ndi kudya carbu, kudya mafuta ochulukirapo kumafunika kuti muyambe kukwaniritsa zofuna zanu. Kudya mafuta wathanzi mu gawo loyenera sikumakupangitsani kukhala wonenepa komanso ndikofunika kuti thupi likhale lolimba.

Zakudya Zabwino Zowonjezera Minofu

Kudya zakudya zambiri zowonjezera zakudya zowonjezera zimabwera kuchokera ku mapuloteni, chakudya, ndi mafuta zasonyeza kuti zimathandiza kuti minofu ikule bwino. Zakudya zowonongeka zimagulitsidwa kwambiri ndipo zimati zimapangitsa kuti minofu ikhale yolimba. Kodi izi zonse ndizosavuta? Kodi pali zakudya zina zomwe ziyenera kutsatiridwa kuti zikhale zomangira?

Malingana ndi Kelly Pritchett, PhD, RD, CSSD, National Media Spokesperson ya Academy of Nutrition ndi Dietetics, zakudya zina sizinakonzedwe. M'malo mwake, akusonyeza kuti cholinga chake ndikulitsa kuti zakudya zowonjezera komanso zowonjezera zitheke. Izi zikutanthawuza kudya zakudya zomwe ndizopuloteni zamtengo wapatali zimathandiza kuti minofu ipangidwe, komanso kuphatikizapo:

• Nyama yoonda
• Nsomba ndi nkhuku
• Mazira ndi mkaka

Pritchett amalimbikitsanso mapuloteni kuti azitha kukula bwino. Amasonyeza kuti mapuloteni amawonetsa kuti ndi ofunikira kukulitsa MPS (makamaka mkati mwa maola 24 akutsatira ntchito). Komabe, kufufuza kwa nthawi yayitali ndi koyenera kudziwa momwe izi zikutanthawuzira nthawi yambiri (mwachitsanzo ngati wina adachita izi mosalekeza). Pofuna kufotokozera, mlingo woyenera kwambiri ukhoza kutanthauziridwa kupitirira 0,3g mapuloteni / kg olemera thupi ngati wina akufuna kuwonjezera mapuloteni awo.

Zakudya zam'mimba za amino acid leucine ndizofunikira kwambiri kumanga minofu akuti Pritchett. Malingana ndi kafukufuku wambiri, leucine yatsimikiziridwa kuti ifulumizitse MPS (kapena ikufulumizitsa ndondomeko).

Mndandanda wotsatirawu muli zakudya za leucine zopindulitsa kwambiri:

• Mphuno yowonda
• Ma soya
• Wamphamvu tofu
• Tchizi
• Nkhuku ndi nkhumba
• Nsomba ndi nsomba
• Nyemba
• Mtedza ndi mbewu

> Zotsatira:

> American College of Sports Medicine, Protein Intake ya Optimum Muscle Maintenance , 2015

> American Council on Exercise, Kodi Kudya Kwambiri Kudya Zomwe Mukufuna Kulipira, 2015

> Eric R Helms et al., Malingaliro ofotokozera umboni wa masewera olimbitsa thupi kumakonzekera: kukondweretsa ndi supplementation, Journal of International Society Society of Sports Nutrition, 2014