Idyani Thupi Lomwe Mukulifuna
Kupeza bwino ndi kukwaniritsa thupi lomwe mukufuna likutheka ndi masewera olimbitsa thupi . Chakudya cha masewera ndi njira yonena kuti mukudya zolinga. Ochita maseŵera amachita nawo maseŵera omwe amafunikira zofunika zowonjezera zakudya kuti awathandize kupikisana pa masitepe abwino. Izi zikhoza kutanthawuza kusintha kwa maseŵera, kupeza minofu, kuchepa mafuta kapena kuchepa . Kodi izi zikutanthauza chiyani kwa inu? Chakudya cha masewera ndi njira yodyera thupi lomwe mukufuna.
Ngati mukugwira ntchito mwakuthupi, mutagwira mafuta osungirako mafuta, komanso osangokhala ndi mphamvu zokwanira kuti mupitirize kugwira ntchito, kugwiritsa ntchito zakudya zoyenera kungakhale zonse zomwe mukufunikira kuti mutembenuzire. Chakudya cha masewera chimasonyezedwa kuti ndi njira yopambana kwa othamanga komanso akuluakulu okhudzidwa. Ndizofanana ndi kugwiritsa ntchito njira zabwino zodyera zomwe zodziwika bwino kwa ambirife.
Chofunika kwambiri ndi kugwiritsa ntchito njira zamagulu zolimbitsa thupi kuti mukwaniritse zolinga zanu. Kudzakhala kusiyana pakati pa zakudya zopanga thupi poyerekeza ndi othamanga mtunda wautali, koma chakudya chosankha chidzakhala chimodzimodzi mofanana. Timakonda kudya zakudya zopatsa thanzi komanso zovuta pamene tikuyenera kudya zakudya zophweka komanso zosavuta. Malangizo otsatirawa adzakuthandizani kuphatikizapo masewera olimbitsa thupi ndi kudya thupi lomwe tikufuna.
Kusunga Chakudya Chakudya
Chimodzi mwa zipangizo zabwino zowonjezera kuti akhalebe pa masewera olimbitsa thupi ndi kusunga magazini. Kafukufuku akuwonetsa anthu omwe amalembera thupi lokhala ndi thanzi labwino ali ndi kupambana kwakukulu. Zingamve ngati zolemetsa kulemba chidutswa chilichonse ndikumwa, koma m'kupita kwa nthawi zidzakhala mnzanu. Pa masabata pamene zakudya zatha, zimatikakamiza kuti tipeze udindo wopezeka zakudya zoipa. Kuphunzira kuchokera pa zolemba zathu ndilo mfundo ya magazini. Pomwe zakudya zowonongeka zimatengedwa , sitimasowa magazini, makamaka pamene timakhala ndi masewera olimbitsa thupi.
Taganizirani zolemba zanu za chakudya monga chinthu chotsatira kwa wophunzira wanu akufunseni ngati mukufunadi kudya. Kodi kusankha zakudya kumakuyandikirani pafupi ndi thupi lomwe mumafuna kapena kutali ndi zolinga zanu? Malinga ndi National Academy of Sports Medicine, aliyense ayenera kulemba chakudya chawo, ngakhale athanzi. Mauthenga ndi njira yabwino kwambiri yowonjezeramo kuzindikira ndi kudalira chakudya, kupereka mfundo zothandiza, ndi kuthandizira ndi kukonza zakudya.
Magazini a zakudya akhoza kukhala ophweka, kujambula chakudya chilichonse chodyera kangapo patsiku, kapena zovuta monga kuwerengera makilogalamu , magalamu, ndi kulekanitsa magulu odyetsera zakudya. Kaya ndi njira yanji yomwe mumasankha kuyesera, iyenera kuphatikizidwa bwino ndi moyo wanu, ndikuthandizani kuti mudye bwino kuti mukwaniritse zolinga zanu.
Konzani ndi Kukonzekera Zakudya Zanu
Kuphunzira kukonzekera ndi kudyetsa chakudya chabwino ndi njira imodzi yofunikira kwambiri yomwe akatswiri ochita masewerawa adagwiritsira ntchito popindula. Njira yowonjezera ya zakudya imalimbikitsa kudya pakati pa sabata ndikupangitsa thupi lathu kuti lizigwira ntchito. Zakudya zabwino zimalimbikitsa thupi kuti liwotche mafuta kwambiri kuti zikhale bwino.
Izi zikutanthauza kupatula nthawi yoti mugule, kuphika, ndi kupatula zakudya zathanzi. Mwamwayi, pamene moyo uli wotanganidwa, ambiri a ife timasankha chakudya chofulumira komanso chophweka m'malo mwa zakudya zenizeni chakudya chokonzekera kunyumba. Malingana ndi American Council on Exercise, kukhala ndi ndondomeko n'kofunika kuti prepping idye chakudya. Kuti mukwaniritse thupi lomwe mukulifuna, iyi ndi imodzi mwa njira zofunika kwambiri zogwiritsira ntchito.
Kuti mukhalebe pamtunda, khalani pambali tsiku limodzi pamlungu kuti muphike zambiri, gwiritsani ntchito crockpot yanu, prep veggies, ndikugawa chakudya. Pamene mukulamulira zomwe mumadya, mumayang'anira zotsatira za thupi lanu. Zotsatirazi ndi zakudya zolimbitsa thupi zomwe zimaphatikizapo chakudya chambiri cha sabata.
- Manyowa a nkhuku a Crock
- Mbatata zokoma
- Msuzi wofiira kapena woyera
- Mikondo Yatsitsumzu
- Anadula masamba obiriwira (tsabola, udzu winawake, broccoli)
- Kinoya
- Mankhwala odulidwa ndi zitsulo
- Mazira owiritsa
- Zomwe zinkakhazikika pansi Turkey
Kugwiritsa Ntchito Nthawi Yogwiritsira Ntchito
Ochita masewera amadziwika kuti amadya kangapo patsiku kuti akwaniritse ndi kukhala ndi thupi labwino la masewera awo. Izi zimatchedwanso kuti nthawi ya zakudya . Kafukufuku amasonyeza kuti kuchepetsa zakudya zochepa patsiku kungapangitse kuti thupi liwonjezeke, limapangitsa kuti mapuloteni apitirize kukula, komanso kulimbikitsa kutaya kwa mafuta. Zimasonyezanso kusunga magazi a shuga (shuga), kuwonjezera nyonga, ndikutipangitsa kukhala okhutira masana.
Ndizochilendo kwa okonda thupi ndi okonda thupi kuti agwiritse ntchito nthawi ya zakudya monga njira yothandizira kupanga maonekedwe okhwima, othamanga. Malinga ndi Journal of the International Society of Sports Nutrition , maseŵera a maseŵera amakula bwino pamene chakudya ndi mapuloteni amatha kudya nthawi yoyenera komanso pambuyo pake. Chitsanzo chotsatira ndi tsiku lakumapeto kwa zakudya zam'thupi (maola ola atatu) kwa othamanga:
- 6 am: 1 protein source + 1 mafuta + 1 mafuta
- 9 am: mapuloteni otsekemera + 1 zipatso kapena masamba
- Masana: 1 mapuloteni ochokera + 1 makhaidhydrate
- 3 pm madzulo
- 7 pm: 1 mapuloteni source + 1 mafuta a mafuta + 1
Ngakhale mapindu ambiri akuwonetsedwa ndi nthawi ya zakudya, kugwiritsa ntchito njirayi ndi kusankha kwanu. Ochita masewera ena komanso akuluakulu okhudzidwa amatha kudya ndi zakudya zitatu zazikulu tsiku ndi tsiku kuti azidya chakudya cham'mawa, chamasana ndi chakudya chamadzulo.
Idyani Monga Wopikisano
Ambiri a ife timaganiza kuti tikulitse thanzi lathu ndikukwaniritsa masewera othamanga amatanthauza kudya zakudya. Izi ndi zomwe tazikhulupirira pogulitsa bwino. Chowonadi ndi zambiri mwa zakudya zomwe zimapatsa makilogalamu ochulukirapo , ndizochepa zowonjezera, ndipo zimayambitsa mavuto kuposa zabwino. Thupi ndi makina ogwira ntchito ndipo likusowa mphamvu zowonjezera thanzi ndi thupi.
Kuchotsa thupi la zofunikira zowonongeka kwasonyezedwa kuti kuchepetsa mphamvu zathu zotaya mafuta, kusunga minofu, ndi kugwirizanitsa ndi kuchepetsa thupi. Kudya monga wothamanga kumatanthauza kudya bwino, osadya pang'ono, kuti tikwaniritse thupi limene timafuna. Mukasankha kudya zakudya zosiyanasiyana zowonjezera kuti muzitha kukhala ndi moyo wokhutira ndizomwe mukupeza zotsatira zabwino.
Malingana ndi Journal of the International Society of Sports Nutrition , pofuna kuteteza minofu, kutayika mafuta ndi kuteteza maseŵera ochepa mphamvu za caloric zimapindula bwino. Mwa kuyankhula kwina, zakudya zowonongeka zowonongeka zomwe zimachotsa mchere wofunikira si njira yabwino yokwaniritsira zolinga za thupi.
Ndondomeko zotsatirazi zokhudzana ndi zakudya zimaphatikizapo zakudya zabwino zamasewero ndi kuwathandiza ochita masewera kuti aziwoneka bwino pamene akuchita bwino:
Chitsanzo cha ndondomeko ya chakudya cha tsiku ndi tsiku (pafupifupi 1800 calories).
- Chakudya 1 - 1 dzira lonse ndi azungu 4 azungu akutha, odzaza ndi salsa, ndi 1 chikho chipatso
- Chakudya 2 - 4 supuni zamadzimadzi ndi 1 chikho kaloti za ana, kapena timitengo ta udzu winawake
- Zakudya 3 - Msuzi wobiriwira wothira masamba ndi nkhuku yowola (6 oz.), ½ chikho chophika chophika, 2 makapu osakaniza ndiwo zamasamba, ndi salsa ovala
- Chakudya 4 - ½ chikho cha yogurt chokhala ndi chikho ½ chikho
- Zakudya 5 - Salimoni wothira (8 oz.) Ndi mandimu, ½ chikho cha bulauni, ndi makapu 2 ophika broccoli florets
Chitsanzo cha ndondomeko ya chakudya cha tsiku ndi tsiku (pafupifupi 2500 calories) kuti mwamuna wothandizira akhale ndi:
- Chakudya 1 - 3 mazira onse adathamanga, makapu 1 ½ mphika wakuda ndi ½ chikho cha blueberries, ndi 1/3 chikho granola
- Chakudya 2 - Kugwedeza kwa mapuloteni ( 2 scoops mapuloteni ufa , ¾ chikho zipatso, ¼ chikho cha kokonati mkaka, 1 tbsp. Mbewu ya fulakesi, madzi)
- Chakudya 3 - Nkhumba zowonda (8 oz.) Burger zophimbidwa ndi letesi ndi tomato, anyezi, zokongoletsa mpiru, makapu 3 masamba
- Chakudya 4 - Kugwedeza mapuloteni okonzedwa (monga pamwambapa)
- Chakudya 5 - Nkhuku yophika (6 oz.), ½ chikho cha quinoa saladi, ndi 1 chikho broccoli
Idyani Kukula Kwambiri
Malingana ndi kafukufuku, zakudya zowonjezera zimathandiza kwambiri kukula kwa minofu . Tsoka ilo, ambiri a ife timayeserera kuti tipange nawo ntchito ndikuyiwala kudya chabwino ndi gawo la maphunziro. Achikulire omwe amagwira ntchito nthawi zambiri amapanga zolakwitsa podya zakudya zosayenera kapena mapulani a chakudya.
Kumanga minofu ndi ntchito yolimbika komanso zakudya zabwino zamasewera ndizofunikira kwambiri. Zakudya zotsalira zidzakhala zosiyana pa munthu aliyense komanso malinga ndi moyo ndi ntchito yake. Palibenso kukula kamodzi kokha kumanga thupi kapena masewera olimbitsa thupi. Olemba thupi ndi othamanga ena ayenera kuyendetsa chakudya chawo malinga ndi zofuna zawo zamagetsi, malinga ndi nyuzipepala ina yomwe inalembedwa mu Journal of the International Society of Sports Nutrition . Izi zikuphatikizapo macronutrients osiyanasiyana (mapuloteni, carbs, ndi mafuta) opangidwa ndi munthu aliyense.
Ganizirani za madzi ndizofunikira kwambiri
Madzi amanenedwa kuti ndiwopatsa thanzi lofunika kwambiri pa masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi nthawi zonse kumatipangitsa kutukuta ndipo kumapangitsa kuti tiyambe kudya madzi. Kuchita pa masewera athu bwino ndikukwaniritsa thupi lomwe tikufuna likufuna kumwa madzi ambiri .
Madzi amapanga theka la thupi laumunthu, amayendetsa kutentha kwathu, amasunga chimbudzi, ndipo amateteza ziwalo zathu. Zimathandizanso kwambiri minofu, kutumiza zakudya, ndi kuchotsa poizoni kuchokera mthupi lathu. Sitingathe kupulumuka popanda madzi komanso kuchita masewera olimbitsa thupi kuti tizimwa mowa kwambiri. Malinga ndi American Council on Exercise, tikhoza kutayikira madzi okwanira kotani pa ola limodzi lochita masewera olimbitsa thupi, malingana ndi mphamvu, ndi chilengedwe.
Kusunga hydrated n'kofunika kuti thupi likhale lopambana komanso kuyendetsa masewera. Kafukufuku wapereka malingaliro osiyanasiyana othandizira madzi pogwiritsa ntchito zinthu zambiri kuphatikizapo zaka, umoyo wa thanzi, chiwerengero cha ntchito, ndi kumene mukukhala. Kawirikawiri, mumayenera kumwa madzi okwanira kuti musamve ludzu.
Chisonyezero chabwino chokhala ndi hydrated bwino chiri ndi mitsempha yopanda utoto kapena yofiira. Ndikofunika kumwa madzi musanayambe kuchita masewera olimbitsa thupi.
Zida Zingakuthandizeni
Ochita masewera ambiri komanso akuluakulu okhudzidwa akugwiritsa ntchito zowonjezera mavitamini kuti apange mpikisano wothamanga. Kafukufuku amasonyeza kuti zakudya zina zowonjezera zimaposa ena ndipo zingapereke mapulogalamu anu okhudzana ndi masewera olimbitsa thupi . Komabe, kusowa kwa kayendedwe ka kayendedwe ka mankhwala ndi khalidwe labwino kungatanthauze khalidwe losauka komanso zopanda ntchito.
Kusankha kutenga zowonjezerapo ndi kusankha kwanu. Maphunziro a zachipatala akupitiriza kuyang'ana ntchito ya zowonjezereka ndipo akulimbikitsidwa kubwereza zofufuza kuti adziwe ngati akuyenera. Amalangizidwanso kuti mufunsane ndi dokotala musanayambe kumwa mankhwala.
Mawu Ochokera
Chakudya cha masewera ndi njira ina yofotokozera kudya kuti mukwaniritse zolinga zanu za masewera ndi kukwaniritsa thupi lomwe mukufuna. Ochita maseŵera ndi akuluakulu okhudzidwa aphatikizapo zakudya zamasewera kuti athandize kuwonongeka kwa mafuta, kupititsa patsogolo masewera olimbitsa thupi, ndi kupititsa patsogolo uphungu. Zambiri zomwe timadya pa tsiku ndi tsiku zimatha kukumana kudya zakudya zosiyanasiyana za zakudya zowonjezera kuti tizithandiza zofuna zathu za thupi komanso moyo wathu. Kugwiritsa ntchito masewera olimbitsa thupi kumaphatikizapo zakudya zathanzizi, zimatithandiza kuti tikwaniritse thupi lomwe timafuna, ndipo zimagwira ntchito bwino ngati timagwiritsa ntchito zolimbitsa thupi nthawi zonse.
> Zotsatira:
> Chad Kerksick et al., Nthawi yamagetsi, malo oima, Journal of the International Society of Sports Nutrition , 2008
> Dominique Adair, MS, RD, NDINASINTHA BUKU LIMODZI ... KUVUTSA KUKHALA KUKHALA KWA COUNT, National Academy of Sports Medicine, 2014
> Eric R Helms et al., Malingaliro ozikidwa pazowonjezera za kukonza masewera olimbitsa thupi: kukondweretsa ndi kuthandizira, Journal of the International Society of Sports Nutrition , 2014
> Eric T Trexler ndi al., Kusintha kwa mavitamini ku kulemera kwa thupi: zotsatira za wothamanga, Journal of the International Society of Sports Nutrition , 2014
> Tiffani Bachus, RDN ndi al., Healthy Living, Fit Life, Zakudya Prepping 101, American Council pa Zochita, 2015