Zimene Akazi Ayenera Kudziwa Zokhudza Zakudya Zakudya
Chimodzi mwa zolinga zolimbitsa thupi zomwe amayi ambiri ali nacho ndikumvetsa minofu. Amafuna miyendo yotsitsimula, amatsitsa nsana, ndi mkono wanzeru koma sakulephera kuti athe kukwaniritsa zolingazi. Vuto ndi zambiri zomwe sizigwiritsa ntchito njira yoyenera yowonjezera zakudya zopindulitsa. Kudya minofu kumasiyana kwambiri kusiyana ndi kuyesa kutaya mapaundi pang'ono a mafuta. Minofu imakhala ndi mavitamini okhudzidwa kwambiri ndipo imakhala ndi zowonjezera zowonjezera zowonjezera zowonjezera zokonzanso ndi kukula.
Azimayi kale ali ndi testosterone yocheperapo kusiyana ndi mwamuna wawo wothandizana nawo kuwonjezera zofooka za zakudya monga chifukwa chachikulu chomwe minofu ikufotokozera sikuchitika. Mwamwayi, amayi akhoza kukhala okhudzidwa kwambiri ndi kutayika kwa mafuta ndikulephera kuiwala cholinga chawo kuti apange minofu. Uwu ndiwo kusiyana pakati pa amayi ndi abambo komanso momwe amaganizira za kudya ndi zolinga. Amuna amadya thupi (hypertrophy) (kukula) ndipo amayi amadya kuti thupi lichepetse. Kwa amayi ambiri, izi zikutanthawuza kukhala ndi zakudya zopatsa malire komanso osadya makilogalamu okwanira kapena zakudya zolimbitsa thupi.
Mwamwayi, kudya koopsa kumakhala kofala pakati pa akazi ofuna kupeza minofu. Azimayi ambiri amakhulupirirabe zolakwitsa ndikumenyana ndi kulemera. Zotsatirazi ndi mndandanda wa zolakwitsa za zakudya zomwe zimayambira njira ya amayi omwe akukwaniritsa minofu.
.
Zolakwa Zowonongeka Kawirikawiri
Tsatirani chakudya cha fad :
Zakudya za Fad zikuphatikizapo malonda a dola biliyoni ndipo ndizochepa zodzaza ndi malonjezo opanda pake ndi zakudya zowononga. Chomvetsa chisoni n'chakuti amayi ambiri amapitiliza kugwa chifukwa chodya zakudya zamtengo wapatali koma osakwanitsa kufika ndi kukhalabe ndi zolinga za thupi. Kuonjezerapo, amayi akugwiritsanso ntchito mopitirira muyeso komanso kuponderezedwa chifukwa cha kupweteka kwa minofu sikukuchitika.
Siyani carbs ndi mafuta :
Zakudya zonse ndi mafuta akhala akunenedwa ngati chifukwa cholemerera. Azimayi osawerengeka amakhulupirira kuti kudya nawo kudzawachititsa kukhala olemera. Izi zabodza zimapangitsa akazi ambiri kuchotsa ku zakudya zawo pochotsa minofu yawo yowonjezera ya zakudya zofunikira kuti minofu ikule . Popanda ma carb oyenera ndi mafuta, thupi lathu silingathe kugwira ntchito bwino. Amayi ambiri amatha kutopa ndipo amadandaula chifukwa chosawona zotsatira.
Zidandaula kwambiri za kuwonongeka kwa mafuta :
Kudandaula za kutayika mafuta popanda kulingalira za zomwe zimatengera kumanga minofu kungakhale magalimoto a masewera a atsikana. Kusapenya zotsatira kuchokera ku zoyesayesa za zakudya kumabweretsa nkhawa ndi kukhumudwa. Vuto lidalipobe kuti akazi ambiri amakana kukhulupirira zakudya zopatsa thanzi zowonjezera zomwe zimapindulitsa phindu la minofu ndi kutayika kwa mafuta .
Chakudya chakumverera cholakwa :
Amayi ambiri amavutika ndi chakudya chodzidetsa nkhawa, amadzipeputsa okha, ndipo amalola zolemba zina kuti zikhale zovuta kapena zolepheretsa kuchita zolimbitsa thupi . Amuna amawoneka kuti akhoza kusangalala ndi cheeseburger ndikusunthira pamene amayi akulimbana ndi masiku akuganiza kuti ntchito yawo yomanga minofu yawonongeka.
Kuthetsa Vutoli
Gwiritsani ntchito zakudyazo :
Ngakhale kuyesa, kudya kwa fad sikugwira ntchito. Pofuna kumanga minofu, m'pofunika kukhazikitsa ndondomeko yoyenera ya zakudya zomwe zidzakupatsani zotsatira za moyo.
Njira zowonongeka mwamsanga zimapereka chakudya choletsa zakudya ndi njira zothetsera nthawi. Amaphatikizapo chakudya chamasana chisanayambe, zitsulo zamaganizo zonyansa, komanso kugwedezeka kochulukako ndi zakudya zowonjezereka kuti mutenge tsikulo. Zakudya zolimbitsa thupi sizimakonzedwanso kwa amayi omwe ali ndi cholinga chopeza minofu . Amagwiritsira ntchito kwambiri amayi omwe akuyang'ana njira yofulumira kuti akhale owonda. N'zomvetsa chisoni kuti kafukufuku amasonyeza kuti akaziwa amatha kulemera kwawo pokhapokha mapulogalamuwa atatha.
Zakudya zowonongeka sizimaphunzitsa chakudya chokhudzana ndi kupindula kwakukulu ndikusiya akazi akuyendayenda omwe sangathe kudzisamalira okha ku khitchini. Njira yothetsera vutoli ndi yoti akazi aziyankha mlandu wawo, adziwe momwe angagulitsire, kuphika, ndi kudya minofu.
Idyani carbs ndi mafuta :
Kusadya carbs wathanzi ndi mafuta kukupangitsani thupi lanu popanda mphamvu ndi minofu. Amayi ambiri amakhulupirira kuti chakudya chambiri chimapindulitsa kwambiri popewera carbs ndi mafuta. Komabe, pali kusiyana kwakukulu pakati pa carbs ndi mafuta omwe ayenera kukhala mu zakudya zanu ndi zomwe ziyenera kuchotsedwa.
Ngati mwakhala mukupaka nkhope yanu ndi donuts, pie ndi mikate yoyera kuchotsa izo zikanakhala chisankho chabwino. Komabe, kupeĊµa zakudya monga masamba, mbewu zonse, zipatso, mtedza, mapeyala, ndi mafuta wathanzi amachotsa macronutrients ofunikira minofu yanu imafunikira glycogen (energy) ndi anabolism (kukula).
Ma carb wathanzi amagwira ntchito yofunikira pa zakudya zomanga nyumba. Zimasungidwa ngati glycogen m'chiwindi ndi minofu ndikumapatsa mphamvu panthawi yophunzitsa kulemera kwa thupi komanso pambuyo pake . Thupi lathu silidzalola kulekerera karobi ndipo idzasintha ma amino acids (mapuloteni) osungidwa mu minofu kuti aziwotchera. Njira imeneyi imatchedwa gluconeogenesis ndipo si zomwe tikufuna kuti zichitike ku minofu yathu yovuta.
Mafuta, makamaka ofunika mafuta owonjezera (EFAs) amachitanso mbali yofunikira kwambiri pa chitukuko cha minofu. EFAs ikugwirizana ndi kusungidwa kwa minofu, kutentha kwa mafuta, ndi mahomoni. Mafuta amathandizira kutumiza zakudya m'thupi mwathu ndi kutuluka m'maselo athu ndikuthandizira kuti amino acid isaperekedwe ku minofu ya minofu. Kutaya zakudya zamtengo wapatali ndi mafuta sizotheka kwa aliyense ndipo makamaka omwe akuyesera kupeza mapiritsi a minofu.
Ganizirani za kukula kwa minofu mmalo mwa kutayika kwa mafuta :
Mmalo mochita zomwe zimafunikira kuti mumange minofu ndikudya bwino kuti izi zichitike, amai akupitiriza kulumpha kuchokera ku zakudya kupita ku zakudya ndikupita kulikonse. Amayi ambiri amachititsa kuti thupi lawo lisamawonongeke chifukwa cha matendawa.
Mavitamini ali mu chimbuzi ndi minofu ndizowonekera kwa amayi ambiri. Pofuna kuthetsa vutoli, kusintha kwa maganizo kuchokera ku kutayika kwa mafuta kumafuna kudya kuti minofu ipindule. Akazi akhoza kumasuka ndi kusangalala ndi thanzi labwino pozindikira momwe thupi ndi minofu zathu zingapindulire. Izi zimangophatikizapo kudyetsa zakudya zowonjezera za zakudya m'thupi monga mapuloteni owonda, carbs wathanzi ndi mafuta omwe amathandiza kuti minofu ikule.
Kumatanthauzanso kuyika zakudya zanu ku masewera olimbitsa thupi ndi kuphunzitsidwa kosalekeza kosalekeza popanda mantha a kuyang'ana bulky. Akazi sangokhala ndi testosterone yakuthupi kuti izi zichitike. Ngati cholinga chanu ndikutanthauzira minofu, izo zidzafuna zochuluka zogwiritsira ntchito mapepala. Yesani makalasi osiyanasiyana komanso ovuta kutsitsa kapena kukweza masewera pogwiritsa ntchito mawonekedwe abwino kuti mukhale ndi minofu. Yambani kuntchito kwanu ndi cholinga chotsutsidwa ndi kuvomereza kuvutika kosavuta kukweza katundu wolemetsa. Malingaliro anu atsopano ndi zoyesayesa zokhudzana ndi thanzi komanso zakuthupi zimapanga minofu yowonongeka komanso kuthetsa mafuta nthawi yomweyo.
Lekani kudzipweteka nokha :
Azimayi amatha kuchita zinthu zopanda chilungamo kuposa amuna pa nkhani ya chakudya. Adzagwiritsanso ntchito masewera olimbitsa thupi kapena chizolowezi cha njala m'masiku angapo kuti agwire ntchitoyi. Thupi lathu kuphatikizapo minofu ya minofu silingayankhe bwino kuchitapo kanthu ngati chilango. Miyendo ya cardio yokonzekera kukhuta pamodzi ndi njala imalepheretsa kukula kwa minofu ndikupangitsa kuti thupi likhale ndi nkhawa. Kumbukirani kuti "chakudya chosadya sichidzakupatsani mafuta ndipo chakudya chimodzi chokha sichidzakupangitsani kukhala wochepa thupi." Ndizo zomwe timachita nthawi zonse zomwe zimatsimikizira ngati tikukhala ndi moyo wabwino komanso wathanzi.
Azimayi ndi abambo onse amafunika kukhala ndi mwayi wokonda kudya chinyengo ndikupitiriza . Izi ndizowona bwino chifukwa kukula kwa minofu sikutanthauza kulekanitsa. Ngati malingaliro anu ali pa minofu kukula osati kuwonongeka kwa mafuta, ndiye kuti burger nthawi zina sichidzapangitsa kapena kuswa banki lanu labwino. Kudzakhala kusintha kwa njira yanu yoganiza yomwe idzakumasulani kuti musadzipangitse nokha ndi zolakwa zanu.
Mawu Ochokera
Kupeza minofu kumakhalabe cholinga chotchuka cha amayi. Vuto lomwe limapezeka nthawi zambiri ndizolakwitsa zakudya zomwe sizikuthandizira kupindula. Pamene chakudya choyenera chikugwiritsidwa ntchito, kumanga minofu kungapindule bwino komanso kutaya mafuta. Kuwunika kosavuta kwa chakudya chanu chamakono chomwe chidzakuthandizani kudzakuthandizani kuti musinthe kusintha kuti mupeze njira yopititsa patsogolo minofu.
> Zotsatira:
American Council on Exercise, Kodi Kudya Kwakuchepa Kudzakudya Zomwe Mukufuna Kulipira, 2015
> 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
> Metabolism imasinthidwa ndi kusintha koyenera kwa moyo, American College of Sports Medicine , Mu News, 2011