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5K 1 12.04.2018 (yasinthidwa komaliza: 27.07.2019)
Poganizira za njira yophatikizira yakudya, munthu sangathe kunyalanyaza mfundo yofunika kwambiri, yomwe ndi, kutseka mawindo amagetsi atatha maphunziro. Kodi ndibwino kudya chakudya chamagulu mutatha kuchita masewera olimbitsa thupi, ngati inde - ndi ati, ngati sichoncho - chifukwa chiyani? Mayankho a mafunso amenewa mupeza m'nkhani yathu.
Kumvetsetsa Kutseka Mawindo
Mukamaphunzira, thupi limakumana ndi zovuta zazikulu. Makamaka, akamachita masewera olimbitsa thupi kwambiri, amataya shuga m'magazi, glycogen kuchokera pachiwindi ndi minofu. Zotsatira zake, mkhalidwe wanjala umayamba, momwe thupi lidzakonza zofunikira zake - kuwotcha minofu ndi minofu ya adipose. Komabe, izi sizimachitika atangophunzitsidwa, koma panthawi yokonzanso machitidwe. Pafupifupi - mu mphindi 20-30 (gwero - Wikipedia).
Ngati panthawiyi thupi limapatsidwa zakudya zokwanira zokwanira (michere), m'malo mochita kukhathamiritsa, limasinthira njira zosinthira: kumanga nyumba zatsopano zamphamvu ndi mphamvu kuti athane ndi kupsinjika.
Ichi ndichifukwa chake othamanga amatseka mawindo awo a protein ndi ma carbohydrate ataphunzitsidwa. Ndi bwino kuwaphimba ndi opeza, popeza ali ndi chilinganizo chambiri cha glycemic ndipo pafupifupi satenga nawo mbali pazakudya, zomwe zikutanthauza kuti amabwezeretsa msanga zinthu zomwe zatha ndikuletsa njira zamagetsi.
Zovuta kapena zosavuta?
Funso lachikhalidwe kwa omwe akufuna kukhala othamanga ndi ili: Ndi chakudya chiti chomwe chingadye mukatha kuphunzitsa mphamvu - zovuta kapena zosavuta? Pali malingaliro angapo otsutsana pankhaniyi. Taganizirani zomwe zakhazikitsidwa:
- Mukatseka zenera la carbohydrate ndi shuga, mutha kuyimitsa katemera nthawi yomweyo. Komabe, chifukwa cha kuchuluka kwa glycemic index, chiwindi sichingasinthe chakudya chonse chomwe chimabwera kukhala glycogen. Chifukwa chake, ena mwa iwo atenga nawo gawo pakupanga lipids. Zotsatira zake - zochulukirapo, komanso kuwonjezeka pang'ono pa kuchuluka kwamafuta amthupi.
- Pogwiritsira ntchito chakudya chochepa, mumachepetsa kuchuluka kwa minofu chifukwa Njira zopangira zinthu sizingayimitsidwe nthawi yomweyo, zomwe zikutanthauza kuti kuchuluka kwa minofu kudzawotchedwa pokonzanso zida za thupi. Mofananamo, mudzakhala ndi minofu yabwinoko yokhala ndi mafuta ochepa thupi.
- Osatseka zenera la carbohydrate. Poterepa, mumakhala pachiwopsezo choyambitsa matenda opatsirana pogonana, koma mtengo womwe othamanga amayenera kulipira pochiza thupi nthawi zambiri amayesedwa ndi thanzi.
- Tsekani zenera la protein yokha. Uku ndiye njira yolakwika. Thupi likasowa mphamvu, limangogwiritsa ntchito mapuloteni ngati gwero lamagetsi. Zili ngati kuyatsa moto ndi ngongole za dollar (gwero - PubMed).
Ndi chiyani?
Kutseka mawindo azakabohydrate ndi mapuloteni ndi ntchito yayikulu yamasewera. Ganizirani njira yabwino kwambiri yothetsera kuchepa kwamagetsi mutatha kuchita masewera olimbitsa thupi:
| Mankhwala | Chakudya chachikulu | Zachiyani | Liti |
| Kupeza Maltodextrin | Slow Carbs + Mapuloteni Ofulumira | Ngakhale amatengedwa kuti ndiotsika mtengo kwambiri, opeza maltodextrin ndiye yankho labwino kutseka zenera la carbohydrate chifukwa cha kuchuluka kwambiri kwa glycemic index. Amatsala pang'ono kubwezeretsa malo ogulitsa glycogen ndikuthandizira kuyimitsa njira zamagulu. | Pa phindu lalikulu. |
| Wowonjezera wowuma | Slow Carbs + Mapuloteni Ovuta | Ma carbohydrate ochepera molumikizana ndi mapuloteni ovuta samangotseka mavitamini ndi mapuloteni nthawi yomweyo, komanso amachepetsa njira yochulukitsira mafuta chifukwa cha mafuta owonjezera. Kupeza koteroko kumakupatsani mwayi wokhala nthawi yayitali, ndipo unyinji udzakhala wabwino kwambiri komanso wowuma. | Ndi kupuma kowuma. |
| BCAA | Gawani ma amino acid | BCAA ndi anti-catabolic, yomwe imagwiritsidwa ntchito ngati mukuwuma kwambiri, ndipo muyenera kuyimitsa zochitika zawo, osachedwetsa kuyatsa mafuta kumbuyo. | Kuyanika. |
| Mapuloteni a Whey | Mapuloteni ofulumira | Mapuloteni amapezeka mwa omwe amalemera kwambiri ndipo amathandizira kuyimitsa njira zamagetsi, zomwe zimasinthira kulemera kwa anabolic pakupanga minofu. | Nthawi zonse. |
| Mavitamini | – | Ankagwiritsa ntchito kuti mchere ukhale wochuluka mukamaphunzira. | Nthawi zonse. |
| Adaptogens | – | Adaptogens amagwiritsidwa ntchito kuthamangitsa kuchira, amagwiritsidwa ntchito pazochuluka komanso zowuma, koma samawoneka ngati ofunikira. | Unsankhula. |
Mapuloteni monga njira ina
Tanena kale kuti sikulimbikitsidwa kutseka zenera la carbohydrate ndi mapuloteni, popeza thupi liziwotcha mapuloteni kuti apange mphamvu. Komabe, njirayi idzagwira ntchito pakauma kwambiri. (gwero - PubMed).
Pochita izi, onetsetsani kuti muganizire zingapo:
- Mukamawotcha mapuloteni, thupi limagwiritsa ntchito mphamvu zambiri (pakungoyamwa kwakanthawi ndi kuwonongeka).
- Idzawotcha mphamvu zochepa zofunikira kuti muchepetse katemera, pomwe mapuloteni otsalawa adzagwiritsidwabe ntchito pazomwe akufuna kukwaniritsa (kupangidwa kwa maunyolo amino acid ndikufulumizitsanso minofu kutulutsa).
Malingaliro
Mosasamala zolinga zanu pamalo ochitira masewera olimbitsa thupi, kumbukirani mfundo izi:
- Ngati SUTETSA zenera la zimam'patsa thupi, thupi limayamba kukhathamiritsa zida zake, zomwe zimangotsogolera kuwonongeko kwa minofu, komanso minofu yaubongo.
- Zenera la carbohydrate limatsekedwa mkati mwa theka loyamba la ola mutaphunzitsidwa.
- Ngati mulibe wopindulira wabwino, zenera la carbohydrate limatsekedwa ndi whey protein, yomwe imaphwanyidwa mosavuta mpaka milingo ya shuga.
Chofunika kwambiri, musaiwale za malamulo oyendetsera masewera aliwonse:
- Chakudya chopatsa thanzi: timawerengera osati masiku ophunzitsira okha, komanso masiku opuma.
- Dongosolo labwino lophunzitsira lomwe mphunzitsi kapena tsikulo la maphunziro lingakuthandizeni kupanga.
Kupuma, kugona komanso kusapanikizika nthawi yonseyi ndizomwe zithandizira kuphatikiza zotsatira!
