Kumayambiriro kwa masewera othamanga, othamanga nthawi zambiri amakumana ndi malingaliro ambiri osadziwika, mwachitsanzo - zenera la carbohydrate mutatha maphunziro. Ndi chiyani, ndichifukwa chiyani chikuwuka, muyenera kuziwopa, momwe mungatsekere komanso zomwe zingachitike mukanyalanyaza? Kuti maphunzirowa achitike moyenera momwe angathere, ndikudzipereka kwathunthu, ndikofunikira kudziwa bwino mawu.
Lero - pulogalamu yophunzitsira pazenera zamahydrate. Mwa njira yosavuta komanso yomveka bwino, tikukuwuzani mtundu wanji wa nyama ndi momwe mungawongolere!
Kodi zenera la carbohydrate ndi chiyani?
M'mawu osavuta, iyi ndi nthawi yakanthawi mutatha kuphunzira pamene thupi limafunikira mphamvu yowonjezera. Amalandira izi kuchokera ku chakudya, ndichifukwa chake nthawiyo amatchedwa zenera la carbohydrate. Munthawi imeneyi, kuphatikizika kwa michere ndi kagayidwe kagayidwe kamagwirira ntchito bwino, chifukwa chake, chakudya chomwe chimadyedwa chimagwiritsidwa ntchito kwathunthu pakukula kwa minofu ndikukula.
Zakudya zoyenerera mwadongosolo zimathandizira kuchita bwino pakuchepetsa thupi kapena kumanga minofu. Ndipo kudya kwa kalori tsiku lililonse sikupezeka pano. Ndondomeko yoyenera ndiyofunika kwambiri - kumvetsetsa zomwe mungadye komanso muyenera kudya musanaphunzitsidwe, komanso pambuyo pake.
Zina mwazinthu zimatchula zenera la post-Workout carbohydrate kuti muchepetse kunenepa ngati zenera la anabolic.
Anabolism ndiyo njira yochotsera kupsinjika. Ngati mungaganizire, kuchokera pamalingaliro a tanthauzo ili, malingaliro a "anabolic" ndi "carbohydrate" atha kuonedwa kuti ndi ofanana.
Ndi njira ziti zomwe zimachitika ndi thupi kumapeto kwa maphunziro?
Mawindo a mavitamini pambuyo pochita masewera olimbitsa thupi ayenera kutsekedwa. Musachite mantha kuti muthana ndi zonse zomwe zachitika mu holo. Tsopano tidzafotokozera zonse:
- Mwaphunzira mwakhama, mwawononga mphamvu zambiri. Thupi latopa;
- Pofuna kubwezeretsa ulusi wa minofu, thupi limafunikira michere ndi mphamvu;
- Ngati mphamvuzo sizikupezekanso, thupi limayamba kugwira ntchito mopitirira muyeso, ndipo njira zodzitchinjiriza zimayikidwa, mofanana ndi njira yopulumutsa mphamvu mu foni yam'manja. Njira zonse zimachedwetsa, kuphatikiza kagayidwe kake, motero kuwotcha mafuta. Zotsatira zake, kulemera sikumatha ngakhale ataphunzitsidwa mwamphamvu ndikusala kudya pambuyo pake. Ntchito zonse zimatsikira kumapeto.
Zachidziwikire, muyenera kukhala ndi chidwi ndi zenera lakutsogolo kwa masewera olimbitsa thupi. Nthawi yayitali ndi mphindi 35-45. Munthawi imeneyi, chakudya chonse, chosavuta komanso chovuta, chimayamwa 100%, zomwe zikutanthauza kuti sizimapita m'mafuta ochepa. Zomwezo ndizofanana ndi mapuloteni - voliyumu yonse imagwiritsidwa ntchito kuchira ndikukula kwa minofu.
Chifukwa chake, timaliza kuti: zenera la protein-carbohydrate mutaphunzitsira kulemera kapena kulemera kwakukulu ziyenera kutsekedwa.
Chingachitike ndi chiyani ngati simutseka?
Choyamba, tiyeni tifotokoze tanthauzo la "kutseka zenera la carbohydrate" mutatha masewera olimbitsa thupi. Izi zikutanthauza kuti muyenera kutenga gwero la chakudya - chakudya, chopindulitsa, kugwedeza kwa mapuloteni, mipiringidzo yamadzimadzi.
Tiyerekeze kuti mwasankha kusadya. Zikhala bwanji chifukwa cha njala yotereyi?
- Ziphuphu zomwe zawonongeka sizingabwezeretsedwe, zomwe zikutanthauza kuti minofu siyikukula;
- Pambuyo pa mphamvu yamagetsi, mahomoni opanikizika amamasulidwa, omwe ayamba kuwononga minofu. Pakadali pano, insulin yokha ndi yomwe ingathandize, koma popanda chakudya, chomwe chimakulitsa milingo ya shuga, sichipangidwa. Zikupezeka kuti ngati simulipira zenera la carbohydrate mutaphunzitsidwa kuti mupeze misa, izi sizingachitike.
- Njira zamagetsi zimachedwetsa, ndipo mafuta sadzawonongeka. Zotsatira zake, zidzakhala zotheka kuganiza kuti mayi yemwe sanatseke zenera la carbohydrate, ataphunzitsidwa kuwonda, adataya mphamvu zake.
Chonde dziwani kuti ngati mukuchepetsa thupi, kuchuluka kwa chakudya chomwe chimadyedwa kuyenera kukhala kocheperako - momwe zingafunikire kuthana ndi kusowa komwe kwachitika. Poterepa, tikupangira kuyang'ana zakudya zomwe zili ndi mapuloteni ambiri.
Kodi mungatseke bwanji kusowa kwa protein-carbohydrate?
Tiyeni tipitirire ku malamulo otseka zenera la protein-carbohydrate mukamaliza maphunziro.
Zakudya zamadzimadzi zimagawidwa m'magawo osavuta komanso ovuta.
- Zoyambazo zimayambitsa kutsetsereka kwa shuga, chifukwa chake kupanga insulin, komwe kumatsitsa msanga msanga. Zakudya zamadzimadzi zotere zimayamwa mwachangu kwambiri, zomwe ndizofunikira kuti zichulukane.
- Otsatirawa amatenga nthawi yayitali, amathetsa njala kwa nthawi yayitali, pomwe amadyedwa nthawi yathu, samapweteketsa chiwerengerocho.
Zakudya zosavuta: buledi, mipukutu, mitanda, zakumwa zotsekemera, zipatso, timadziti tatsopano. Zovuta - dzinthu, pasitala wa durum tirigu, masamba opanda wowuma
Kodi mukuganiza kuti ndi chiyani china chomwe mungatseke zenera la ma carbohydrate atatha kulimbitsa thupi? Mapuloteni, kumene. Amathandiza pakuwonda ndi kunenepa. Mapuloteni ndiye nyumba yomangira minofu, ndipo kuchuluka kwake sikulowa m'malo ogulitsa mafuta.
Mutha kutseka zenera la protein mukamaliza kuphunzira kuchepa thupi ndi nyama yowonda yophika - nkhuku, Turkey, nyama yamwana wang'ombe, nsomba, komanso zinthu zamkaka: kefir, yogurt wachilengedwe, tchizi tchizi, tchizi choyera. Komanso, nthawi zonse mumatha kudya dzira.
Sikuti wothamanga aliyense amafuna kutengera zidebe zakudya nawo kumalo ochitira masewera olimbitsa thupi. Chovuta china ndikudya mchipinda chonunkhira. Vutoli linathetsedwa ndi opanga masewera olimbitsa thupi. Mitundu yazipatso zosiyanasiyana zimakupatsani mwayi kuti mutseke zenera zama carbohydrate mutatha kuthamanga, mphamvu, kulimbitsa thupi ndi mtundu wina uliwonse wazolimbitsa thupi, osadandaula za kapangidwe kake.
Mukugwiritsa ntchito mapuloteni okonzeka kapena opeza bwino, chilichonse ndichabwino. Lili ndi magulu abwino azakudya ndi mapuloteni, motero gramu iliyonse yazogulitsa yapadera imapindulitsa cholinga chanu.
Padziko la zamasewera, pamakhala kutsutsana kosalekeza ngati zenera la protein kapena carbohydrate limatseguka pambuyo pakuphunzitsidwa kukula kwa minofu kapena kuonda. Kuchokera pakuwona kwakuthupi, njirayi siyotsimikizika kwathunthu. Komabe, mayesero ambiri amasonyeza kuti dongosololi likugwiradi ntchito. Pang'ono ndi pang'ono, zotsatira pambuyo pa njala ndizovuta kwambiri kuposa kudya pang'ono. Ichi ndichifukwa chake tikukulimbikitsani kuti mudzidziwe bwino zomwe zimaloledwa kutseka zenera la protein mukamaliza maphunziro, ndipo onetsetsani kuti mukuchita izi. Zotsatira sizikhala zazitali kubwera!
