Wopeza: ndi chiyani pamasewera azakudya ndipo phindu ndi chiyani?

Wopeza phindu ndizowonjezera pazakudya zamasewera, zopangidwa ndi chakudya ndi mapuloteni, okhala ndi malire olimba m'malo mwa akale. Amagwiritsidwa ntchito ndi othamanga omwe amaphunzitsa kuwonjezera minofu. Chowonjezeracho chimakuthandizani kuti muwonjezere ma caloric azakudya za tsiku ndi tsiku za wothamanga kwambiri.

Mawu oti "wopeza" potanthauzira kuchokera ku Chingerezi amatanthauza - "phindu", "kulowa". Mwachidule, opeza phindu ndi chisakanizo chomwe chimakupatsani mwayi woti muchepetse kuchepa kwa kalori mutawononga ndalama zambiri.

Ndani amafunikira chinthu chotere ndipo chifukwa chiyani?

Kuti timvetsetse bwino zomwe wopindulira ali ndi zakudya zamasewera, tiyenera kudziwa amene akufuna izi ndi chifukwa:

• Zimakuthandizani kuti muwonjezere kuchuluka kwa malo ogulitsa glycogen m'chiwindi. Ndi kuchokera ku glycogen komwe othamanga amakoka mphamvu panthawi yophunzitsidwa kwambiri;
• Imaposa kuchepekedwa kwa kalori mu zakudya;
• Ikuthandizani kuti mumange minofu mwachangu;
• Amatseka zenera la protein-carbohydrate lomwe limachitika pambuyo pakuphunzitsidwa kwamphamvu;
• Imathandizira njira zamagetsi.

Kodi mukuganiza kuti othamanga onse amafunika opeza, chifukwa awa ndi owonjezera a kalori kwambiri, omwe, kuwonjezera pakukula kwa minofu, ndi bwino kulimbikitsa kuyika mafuta?

1. Chidacho chimalimbikitsidwa kuti ectomorphs - anthu omwe mwachibadwa samakonda kupeza mafuta. Kwa iwo, opeza ma carb apamwamba ndiye njira yokhayo yomangira minofu;
2. Chifukwa chake, opeza zolimba ayenera kugwiritsa ntchito opeza. Ili ndi gulu la anthu lomwe likuyesetsa mulimonse momwe zingakhalire kuti apange minofu yabwino komanso yamphamvu, koma, tsoka, osatengera izi;
3. Chowonjezera chakudyacho chikuwonetsedwa kwa anthu omwe ali ndi nthawi yosakhazikika yodya, mwachitsanzo, chifukwa chantchito yovuta. Pokhala ndi chisakanizo chamagulu mthupi, amatha kusintha chakudya nthawi iliyonse;
4. Ochita masewera omwe amagwiritsa ntchito steroids (anabolic ndi androgenic) amafunikira mapuloteni ambiri ndi chakudya kotero kuti sangathe kudya kwambiri. Kumbukirani kuti akugwiritsanso ntchito ndalama zopangira masewera olimbitsa thupi. Poterepa, opeza amapulumutsa;
5. Ochita masewera a CrossFit amagwiritsanso ntchito opeza pafupipafupi. Kudziwika kwa maphunziro awo kumaphatikizapo kumwa kwakukulu kwa glycogen, yomwe imayenera kudzazidwanso pafupipafupi.
6. Komanso, chowonjezeracho chimaphatikizidwanso pazakudya zamagetsi zamagetsi zomwe nthawi zonse zimafunikira chakudya chambiri popanda kutsitsa dongosolo la m'mimba.

Tsopano mukumvetsetsa chifukwa chake wopezera ena amafunika pamasewera ndipo maubwino ake ndi magulu ena othamanga?

Kodi zimakhala ndi chiyani?

Kuti timvetsetse bwino zomwe wopeza amafunikira ngati chowonjezera pa masewera azamasewera, tiyeni tiwone momwe amapangira. Pali chithunzi chochepa apa. Ngakhale dzina lodziwika, pali zinthu zambiri zopangidwa mosiyanasiyana.

• Zakudya zovuta nthawi zonse zimakhala ndi gawo lalikulu pakusakaniza: maltodextrin, wowuma multicomplex;
• Malo achiwiri potengera kuchuluka, malinga ndi BJU, amakhala ndi mapuloteni: mapuloteni a soya, ufa wa mkaka, mapuloteni oyera;
• Opanga osiyanasiyana amathandizira m'njira zawo, kuphatikiza mafuta ochepa, creatine, amino acid, oonetsera, mavitamini, ndi zina zambiri.

Ataphunzira zomwe wopindula amapangidwa, wina angaganize kuti zikuwoneka ngati kugwedezeka kwamapuloteni pafupipafupi. Komabe, izi sizolondola kwathunthu, chifukwa chomalizachi ndi 60% mapuloteni, ndipo choyambirira chimakhala chophatikiza cha ma carbohydrate. Mapuloteni amapezeka pano kuti athandize kugaya chakudya, komanso kuti achepetse kuyamwa kwa shuga.

Kuchuluka kwa chakudya ndi mapuloteni kumasiyana pakati pa opanga. Sitima zotsika mtengo kwambiri ndi 90% zoyambilira ndipo ndi 10% yokha yomaliza. Katundu wotsika mtengo kwambiri wowonjezera amakhala ndi 80/20%. Opeza omwe ali ndi chilengedwe ndiokwera mtengo, koma amatsimikizira kukula kwa minofu munthawi yochepa kwambiri. Mwa njira, chisakanizo cha mavitamini-carbohydrate amatha kukonzekera mosadukiza posakaniza zigawozo mofanana. Zomwe zimatengera ndi kugula wowuma ndi mapuloteni kuchokera ku malo ogulitsira zakudya.

Kodi chingasinthidwe ndi chiyani?

M'gawo lapitawo, tidapeza zomwe wopindula amakhala nazo ndipo tazindikira kuti mutha kuzikonzekera nokha. Funso lina limabuka - kodi lingasinthidwe ndi chinthu chofanana, koma chodziwika bwino?

Ngati titayerekeza kufanana, wopeza wabwino akhoza kufananizidwa ndi gawo la phala la tirigu ndi mkaka ndi shuga. Chogulitsa chotchipa chimafanana ndi chidutswa cha keke ya siponji yokhala ndi kirimu wa batala.

Kunyumba, mutha kupanga mapangidwe anu amagetsi pogwiritsa ntchito malamulo awa:

1. Gwiritsani ntchito mkaka, yogurt wachilengedwe kapena msuzi watsopano monga maziko;
2. Kuti mudzaze mankhwalawa ndi puloteni, onjezani kanyumba kanyumba, ufa wapa protein, ufa wa mkaka kapena azungu azungu kumeneko;
3. Zakudya zamadzimadzi zimatha kukhala ndi uchi, kupanikizana, nthochi, oats, maltodextrin.

Kudziwa momwe mungasinthire wopezayo, mutha kukonzekera nokha zosakaniza zomwezo. Monga mukuwonera, simuyenera kuyitanitsa zakunja.

Momwe mungagwiritsire ntchito?

Tsopano tiyeni tiwone momwe tingatengere opeza molondola - izi zikuthandizani kupanga zakudya zoyenera tsikulo.

Nthawi yabwino kuti mutenge ndi mphindi 15 mutamaliza kulimbitsa thupi. Izi zidzadzaza nthawi yomweyo zenera la protein-carbohydrate, kudzaza kuchepa kwa mphamvu, ndikuyamba njira zosinthira.

Nthawi zina othamanga ena amakonda kumwa gawo la mankhwalawa asanayambe kulimba, makamaka ngati akulonjeza kuti azikhala ovuta kwambiri. Izi zipatsa thupi mphamvu zowonjezera. Komabe, pamenepa, panthawi yochita masewera olimbitsa thupi, munthu sangataye mafuta, chifukwa thupi silifunikira kutembenukira kuzinthu zosungidwazo. Chifukwa chake, ngati cholinga chanu ndikuwotcha mafuta, imwani chisakanizo mukatha kuchita masewera olimbitsa thupi.

Ngati simukufuna kunenepa kwambiri ndipo mumalakalaka mutangomanga minofu posachedwa, mutha kumwa zakumwa zamadzimadzi zamtundu wa 2-3 nthawi patsiku, koma samalani kuti musawononge kapamba.

Chifukwa chake, zomwe wopeza amapereka ndi chifukwa chomwe timamwera, tazindikira, tsopano tikambirana momwe tingawerengere kuchuluka kwake:

1. Choyambirira, kuwerengera kuchuluka kwa kalori tsiku ndi tsiku ndikupeza kukula kwa zoperewera;
2. Ndi magawo angati a opeza omwe angalembe?
3. Ganizirani kokha chakudya;
4. Gawani zopatsa mphamvu mu gawo lomalizidwa ndi kuchuluka kwa chakudya chomwe mukufuna;
5. Nthawi zonse muzimwa zosakaniza mukamaliza kulimbitsa thupi.

Pindulani ndi kuvulaza

Tsopano tiyesa kumvetsetsa zomwe wopindulira ali pamasewera, ndipo chifukwa cha izi tiwunikanso zabwino zake ndi zovuta zake.

Pindulani

• Malo ogulitsa amathandizadi ma ectomorphs kunenepa kudzera kukulira kwa minofu;
• Ichi ndi chinthu chabwino kwambiri champhamvu chomwe chimatha kubwezeretsanso mphamvu pambuyo pakuphunzitsidwa, kuyambitsa njira zakubwezeretsanso ndikusintha;
• Zopanga zokhala ndi pafupifupi mapuloteni ndi chakudya zimathandizira kupanga minofu popanda kusungadi mafuta;
• Ikuthandizani kuti muwonjezere ma calorie azakudya, kuti zizikhala zoyenera komanso zopatsa thanzi.

Zovulaza

• Opeza ali ndi zotsutsana zambiri, kunyalanyaza zomwe zitha kuyambitsa zovuta zoyipa.
• Ndi kuchepa kwa kagayidwe, kusamwa mosamwa kwa zakumwa zotere kumadzetsa mafuta ambiri;
• Chogulitsacho chingayambitse chitukuko cha matenda a shuga;
• Zowonjezera zimatha kukhala ndi vuto pamchere wamchere wamadzi;
• Mapuloteni otsika kwambiri omwe angapangidwe amatha kupangitsa m'mimba kukwiya;

Contraindications: shuga, thupi lawo siligwirizana, impso miyala, chizolowezi onenepa, lactose tsankho, chiwindi kulephera.

Mphamvu ndi kuvomerezeka kwa kuvomereza

Tinafotokoza chifukwa chomwe wothamanga amafunikira kumwa mowa wopambanidwa ndikuuzidwa momwe angachitire moyenera. Tiyeni tizinena payokha za kufunikira kogwiritsa ntchito mankhwalawa kwa mkazi.

Zimangodalira cholinga chake - ngati akufuna kuonda ndikupopa bulu wake, malo omwerawa amangomuchepetsa. Koma pomwe adayamba gawo la phindu lochulukirapo, zochepa sizipweteka.

Kumbukirani izi:

• Chogulitsa cha kalori chambiri sichofunikira ndi othamanga omwe amaphunzitsa mopanda chidwi kwambiri;
• Amayi amayenera kugwiritsa ntchito ma cocktaidrate-protein cocktails mosamala kwambiri, chifukwa matupi awo amafanana kotero kuti ma calories owonjezera amatha msanga pomwe safunika;
• Ngati mungaganize zophatikizira zowonjezera zowonjezera pazakudya zanu, khalani okonzeka kuwerengera kuchuluka kwama calorie tsiku ndi tsiku komanso momwe mungaperekere zonse zomwe mungathe mu masewera olimbitsa thupi.

Tsopano mukudziwa zonse za zomwe wopeza amapeza - ndiye zimangotsala pang'ono kuti mupeze yankho. Kodi ndiyenera kumwa opeza kapena ndi bwino kukonzekera mkaka wokhala ndi uchi ndi nthochi? Poyankha funsoli, tikutsindika kuti ndikofunikira kupereka zinthu zachilengedwe komanso zathanzi m'malo mokomera mtengo, wapamwamba kwambiri.

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