Kupitiliza mutu wazakudya zamasewera, tilingalira za kuchepa thupi ndi kuyanika, zomwe ndizofunikira kwambiri kwa othamanga onse. Kuchepetsa mafuta ochepetsa khungu ndiye cholinga chachikulu pazochitika zonsezi. Kuti muwotche bwino mafuta ndikukhalabe ndi minofu, muyenera kuwotcha mafuta oyenera komanso osavulaza. Kodi ndi chiyani, ndikotetezeka bwanji kumwa mankhwala oterewa ndipo sakuwerengedwa kuti ndi doping? Mayankho a mafunso amenewa ndi ena mupeza m'nkhani yathu.
Zambiri
Zowotcha mafuta ndi dzina lodziwika bwino la gulu la mankhwala omwe amagwiritsidwa ntchito kuchotsa mafuta owonjezera. Komabe, chowotchera mafuta sichiyimira panopo chifukwa cholemera mopitirira muyeso. Imeneyi ndi mankhwala omwe amangokhalira kukhathamiritsa thupi lathu.
Kutsiliza: owotcha mafuta pamasewera sathandiza popanda chakudya choyenera komanso malo ovuta ophunzitsira.
Mafuta oyaka mafuta amakhala ndi zovuta zambiri ndipo nthawi zambiri amapangidwira cholinga china. Mwachitsanzo, thermogenics imawonjezera kalori yogwiritsira ntchito, yomwe imathandizira mphamvu ya Cardio panthawi yochita masewera olimbitsa thupi. Ndipo lipotropics ndi, m'malo mwake, zowonjezera zowonjezera zomwe zimathandiza kutentha mafuta m'malo modekha.
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Mitundu
Poganizira zowonjezerapo zakudya komanso kukonzekera kwa mankhwala, ndikofunikira kumvetsetsa momwe mafuta owotchera mafuta ochokera m'magulu osiyanasiyana amagwirira ntchito: ndi iti mwa iwo yomwe imapereka zotsatira zosatha, zomwe zimangothamangitsa ndondomekoyi poyambira posintha zakudya ndi dongosolo la maphunziro.
| Mtundu wamafuta owotchera mafuta | Mfundo ya mphamvu pa thupi | Kuchita bwino |
| Thermogenics | Gulu la mankhwalawa limakweza kutentha kwa thupi kufika madigiri 37+. Pakadali pano, thupi limayesetsa kuchepetsa kutentha kwa thupi ndikuthana ndi kutupa komwe kumatuluka. Zotsatira zake, kuwonjezeka kwa kuthamanga, kutentha komanso kugwiritsa ntchito kalori pazochitika zilizonse. | Mwa iwo okha, ma thermogenics samawonedwa ngati owotchera mafuta munthawi yachikale. Amangowonjezera kumwa kwama calories panthawi yolimbitsa thupi, i.e. kusintha zokolola zolimbitsa thupi. |
| Lipotropics | Awa ndi othandizira omwe amachulukitsa kagayidwe kachakudya. Pankhani ya kuchepa kwa kalori, amathandizira kuchepetsa kunenepa kwambiri. Ndikofunika kumvetsetsa kuti ngakhale dzina loti "lipotropic", mukamaonda, sikuti mafuta okhawo adzawotchedwa, komanso minofu ya minofu. | Nthawi zambiri, lipotropics siyabwino mafuta oyaka kwambiri. Komabe, zimapangitsa kuti magwiridwe antchito azikhala bwino chifukwa cha zakudya zopanda mafuta ambiri kapena amagwiritsidwa ntchito limodzi ndi kusinthasintha kwa ma carbohydrate. |
| Oletsa ma carbohydrate | Ma carbohydrate blockers ndi mapuloteni omwe, akamamwa, amamanga ma enzyme owononga. Kapangidwe kake kamachepetsa kuyamwa kwa shuga m'matumbo, komwe kumabweretsa kuchepa pang'ono kwa chakudya. | Zotsatira zakugwiritsa ntchito ma carbohydrate blockers zimawonekera kokha ngati kunenepa kwambiri kumalumikizidwa ndi kumwa mopitilira muyeso maswiti. Kuphatikiza apo, munthu sayenera kuyiwala za zovuta zake komanso kusokonekera kwa njira zamagetsi pambuyo pochotsa mankhwala. |
| Oletsa mafuta | Ma block blocker ndi mapuloteni omwe amamanga lipase, enzyme yayikulu yomwe imayambitsa mafuta. Kuphatikiza apo, amathandizira kugwira ntchito kwa ndulu, yomwe imalola kuti mafuta agawike mu shuga ndi madzi osatulutsa ma alkaloid, chifukwa chake amagwiritsidwa ntchito ngati mafuta pophunzitsira. | Mphamvu yogwiritsira ntchito mafuta acid blockers imawonekera pokhapokha ngati kunenepa kwambiri kumalumikizidwa ndi kumwa mopitilira muyeso zakudya zamafuta, makamaka ma triglycerides odzaza kapena mafuta opatsirana. Zotsatira zoyipa ndizotheka. |
| Chilakolako chopondereza | Mankhwala omwe amakhudza zolandilira zomwe zimakhudzana ndi chikhumbo chofuna kudya. | Kugwiritsa ntchito bwino nthawi yomwe kunenepa kwambiri kumalumikizidwa ndi m'mimba wopunduka. Zowopsa kwambiri, chifukwa zimasokoneza njira zamagetsi ndipo zimatha kubweretsa gastritis. |
| Oseketsa a Cortisol | Mankhwala othandizira omwe samakhudza kuyaka kwamafuta, koma amachepetsa njira zowonongera, zomwe zimapangitsa kuti kuchepetsako kuchepa kwambiri. | Amachepetsa kuthekera kwa dera lamapiri, amasunga kagayidwe kake kakang'ono m'kusowa kwa kalori. Sungani minofu yomwe mwapeza mukamaphunzira. |
| Zolimbikitsa za chithokomiro | Amathandizira kutulutsidwa kwa mahomoni a T3, omwe amachititsa kuti kagayidwe kake kagwiritsidwe bwino. | Zothandiza kwambiri. CHENJEZO: SIKULIMBIKITSIDWA KUTI MUZIYENDA POSAVOMEREZEDWA NDI DOTOLO - GWIRITSANI NTCHITO YOTHANDIZA MATENDA A shuga |
| Kubwezeretsanso zowonjezera zowonjezera | Monga lamulo, awa ndi Omega 3, mavitamini ndi michere yomwe imathandizira kumangiriza kwa Omega 6 polyunsaturated acid, kumapangitsa mapuloteni kaphatikizidwe, ndikuchepetsa chidwi cha thupi pakusintha mafuta. | Kugwiritsa ntchito monga chowonjezera chowotchera mafuta kwakukulu. Mosiyana ndi mankhwala am'mbuyomu, amavomerezedwa kuti azigwiritsidwa ntchito mosalekeza. |
| Mankhwala ovuta | Kutengera mawonekedwe amafuta oyatsa, zomwe zimakhudza thupi zimasiyanasiyana. Izi zimaphatikizapo mahomoni ovuta a anabolic ndi mankhwala a mphumu omwe amawononga minofu ya adipose m'malo mwa glycogen. | Mankhwala ovuta nthawi zambiri amakhala owopsa mthupi ndipo amatha kubweretsa zovuta zina. |
Kutengera ndi zomwe zalembedwa, titha kunena kuti chowotcha mafuta chimagwira bwino ntchito, ndizowopsa ku thanzi. Chifukwa chake, simuyenera kutengeka ndi mankhwalawa mosafunikira. Ngati mukungoyamba kulimbana ndi kunenepa kwambiri, yesetsani kuchita popanda thandizo la mankhwala.
Momwe mungagwiritsire ntchito
Palibe njira imodzi yogwiritsira ntchito mafuta otentha, chifukwa mankhwala a magulu osiyanasiyana amachita mosiyanasiyana. Chifukwa chake, kwa othamanga, funso loti ungatenge bwanji mafuta oyatsa popanda kuwononga thanzi ndiloyenera kuti athe kuchita bwino kwambiri?
Taganizirani izi:
- Maphunziro ovuta. Ngati mukugwira ntchito modzipereka komanso kuyesetsa kuti mukhale ndi minofu pochepetsa kuchuluka kwamafuta, muyenera kulabadira lipotropics. Ngati kulimbitsa thupi kwanu kumachokera ku Cardio wambiri, mankhwala a thermogenics ndi asthma ayenera kuganiziridwa.
- Kufika kwa ma calories. Ngati mumadya chakudya chochuluka, samalani kachitidwe kake ka kalori (chakudya ndi mafuta).
- Rkumwa kalori. Ngati kuchuluka kwa kuchuluka kwa risiti sikokwanira, ndiye kuti palibe gulu limodzi la mankhwala omwe angakuthandizeni kutaya mapaundi owonjezerawo.
- Masewera azakudya omwe amagwiritsidwa ntchito. Ngati L-carnitine ndiye maziko, amatha kuphatikizira ndi pre-workout ya caffeine. Ngati mukuzilimbitsa ndi omwe amapereka nayitrogeni, sankhani lipotropics.
- Mkhalidwe wa mtima wamtima. Kwa anthu omwe ali ndi mavuto azaumoyo (kuphatikizapo omwe amapezeka ndi kunenepa kwambiri), mankhwala ambiri amangotsutsana kuti agwiritsidwe ntchito.
- Chifukwa chomwe kuwotcha mafuta kwachilengedwe kwachedwetsedwa. Mungafune cholepheretsa cortisol.
- Mtundu.
- Ulamuliro wa tsiku ndi tsiku.
- Mlingo wanu wapano wamagetsi.
Sitipangira malingaliro amtundu wa mankhwala akumwa, ndipo tikukulangizani kuti mufunsane ndi dokotala kapena wophunzitsayo musanamwe mankhwala ena aliwonse.
Pali malamulo wamba ogwiritsira ntchito owotcha mafuta amitundu ina:
| Mtundu wamafuta owotchera mafuta | Muyenera kutenga liti? |
| Thermogenics | Zotsatira zabwino kwambiri zimapezeka ndikutenga ma thermogenics ola limodzi musanayambe kulimbitsa thupi. Zowonjezerapo zidzakhala ngati mankhwalawa akuphatikizidwa ndi pre-workout yochokera ku caffeine kapena ephedrine. |
| Lipotropics | Lipotropics zimatengedwa m'njira zosiyanasiyana kutengera mtundu. Gawo lalikulu limagawa zakudyazo muzinthu zazikulu za 2 - kudya m'mawa ndi kumwanso kamodzi maola angapo asanaphunzitsidwe |
| Oletsa ma carbohydrate | Ma carbohydrate blockers amatengedwa bwino mphindi 15-20 musanadye chakudya chambiri. Ngati mumakonda chakudya chosiyana ndikudya komwe mulibe, ndibwino kuti musagwiritse ntchito ma carb blockers. |
| Oletsa mafuta | Oletsa mafuta amatengedwa mphindi 25-30 asanadye mafuta. |
| Chilakolako chopondereza | Njala suppressants akutengedwa mu njira ya masiku 30. Katatu patsiku: m'mawa, masana, madzulo. Kutengera mawonekedwe a zowonjezerazo / mankhwala, mayendedwe amtunduwo amasiyana. |
| Oseketsa a Cortisol | Ma blockis a Cortisol amagwiritsidwa ntchito bwino asanaphunzitsidwe komanso ataphunzira. Izi zimachepetsa kulimbitsa thupi komweko komanso zimachedwetsa njira yochepetsera thupi, koma zimakupatsani mwayi wosunga minofu yonse. |
| Zolimbikitsa za chithokomiro | Ndi chilolezo cha dokotala komanso ndi mankhwala okhaokha. |
| Kubwezeretsanso zowonjezera zowonjezera | Amaloledwa kuigwiritsa ntchito mosalekeza, chinthu chachikulu ndikuwona kuchuluka kwake. |
| Mankhwala ovuta | Ndi chilolezo cha dokotala chokha, chokha ndi mankhwala. |
Zomwe mungaphatikize
Kodi mumamwa bwanji zotentha mafuta kuti musawononge thupi lanu? Kodi ndizoyenera kuphatikiza magulu osiyanasiyana azamankhwala kuti zithandizire pakuphunzitsa? Ganizirani zomwe mafuta oyaka mafuta amatha kuphatikizidwa.
| Mtundu wamafuta owotchera mafuta | Zomwe zili zotetezeka kuphatikiza | Zomwe mungaphatikize bwino | Sikoyenera kuphatikiza |
| Thermogenics | Lipotropics, zotchinga mafuta, zowonjezera. | Kubwezeretsanso zowonjezera zakudya, zoponderezera kudya. | Zolimbikitsa za chithokomiro. |
| Lipotropics | Thermogenics, mafuta blockers, zowonjezera. | Mankhwala ovuta, ma cortisol blockers. | Mankhwala ovuta. |
| Oletsa ma carbohydrate | Lipotropics, kubwezeretsanso zakudya zowonjezera. | Oletsa mafuta. | Chilakolako suppressants, chithokomiro ogalamutsa, zovuta mankhwala. |
| Oletsa mafuta | Lipotropics, kubwezeretsanso zakudya zowonjezera. | Oletsa ma carbohydrate. | Chilakolako suppressants, chithokomiro ogalamutsa, zovuta mankhwala. |
| Chilakolako chopondereza | Kubwezeretsanso zowonjezera zowonjezera, lipotropics. | Thermogenics, zotsekemera za chithokomiro, zoteteza ku cortisol. | Mankhwala ovuta, zotsekemera zama carbohydrate, zotchinga mafuta. |
| Oseketsa a Cortisol | Lipotropics, kubwezeretsanso zakudya zowonjezera | Thermogenics. | Zolimbikitsa za chithokomiro. |
| Zolimbikitsa za chithokomiro | – | Mankhwala ovuta. | Ndi mankhwala ena onse. |
| Kubwezeretsanso zowonjezera zowonjezera | Ndi mankhwala aliwonse omwe aperekedwa. | Sikoyenera kuphatikiza ndi zotulutsa za chithokomiro. | |
| Mankhwala ovuta | Kutengera kapangidwe kake. | ||
Zakudya zothandiza pamasewera zimayenera kutchulidwa mwapadera. Mankhwala aliwonse omwe akuperekedwa atha kuphatikizidwa mosamala komanso moyenera ndi:
- Kutumiza ma amino acid, mwachitsanzo, ndi L-carnitine.
- Mankhwala oletsa antioxidant.
- Zakudya zamapuloteni, makamaka BCAAs kapena zimadzipatula.
- Opeza apamwamba omwe amagwiritsidwa ntchito pakusinthana.
- Chilengedwe. Ngakhale kuti chomalizirachi chimasefukira munthu ndi madzi, samachedwetsa, koma kumathandizira kuyatsa mafuta.
- Opereka nayitrogeni. Mphamvu zamagetsi zomwe zimathandizira kuyambiranso pakati pa zolimbitsa thupi, zomwe zimathandizira kukwaniritsa zolinga.
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Chenjezo
Ngakhale atakhala othandiza, owotchera mafuta ambiri ndi owopsa mthupi. Mankhwalawa amadzaza dongosolo lamtima, amakhudza magwiridwe antchito am'mimba ndikusokoneza kagayidwe kake.
Ngati mwatsimikiza mtima kutenga mafuta oyatsira mafuta, tsatirani malamulo awa:
- Mukamagwiritsa ntchito thermogenics, musapite ku sauna ndikuyesetsa kupewa kutentha kwambiri.
- Mukamagwiritsa ntchito lipotropics, onetsetsani mosamala kuchuluka kwa shuga wamagazi.
- Mukatseka ma calories, sinthani zakudya zanu kuti muchepetse kuchuluka kwa michere yomwe mumamanga. Izi zimalepheretsa chakudya kuwola m'matumbo.
- Onetsetsani kugunda kwanu mukamagwiritsa ntchito mankhwala a mphumu. Musapitirire malire oyaka mafuta, osachita masewera olimbitsa thupi a Tabata. Pewani hypoxia.
- Musagwiritse ntchito zotsekemera za cortisol ngati muli ndi chizolowezi chopanga zotupa.
- Osasakaniza thermogenics ndi caffeine.
- Mukamagwiritsa ntchito mankhwala a chithokomiro, onetsetsani za kuchuluka kwanu. Ndi bwino kufunsa dokotala.
Chisokonezo chosamala!
Tsoka ilo, palibe amene anganene kuti chowotcha mafuta ndibwino. Koma mutha kukumbukiradi za mankhwala okwera mtengo, omwe mphamvu yake ndiyochepa kapena palibe.
- Rasipiberi Ketone. Ili bwino ngati lipotropic yamphamvu. M'malo mwake, ndi chowonjezera chofooka chomwe sichimakhudza kuwotcha mafuta konse.
- Khofi wobiriwira. Imawoneka ngati mphamvu yamphamvu yamagetsi komanso lipotropic yovuta kwambiri. M'malo mwake, mphamvu yake ili pafupi ndi ya khofi wokhazikika.
- Zipatso za Goji. Amanenedwa ngati chowotcha champhamvu champhamvu chomwe chimayatsa zopatsa mphamvu popanda kuchita masewera olimbitsa thupi. M'malo mwake, ndi gwero la ma antioxidants ndi caffeine. Sizimabweretsa zotsatira zoyipa.
- Chromium Pangani. Adanenedwa ndi otsatsa ngati chilakolako chofuna kudya. Zotsatira zake zilipo, koma zoyipa zake ndikuchepa kwa testosterone wachilengedwe, zomwe zimaimitsa mafuta.
- Chitosan. Kulimbikitsidwa ngati chilakolako chofuna kudya. Pankhaniyi, sizothandiza.
Zotsatira
Zowotchera mafuta zolemera sizothandiza kwenikweni monga ambiri amakhulupirira. Mankhwala ambiri omwe amatsogolera ku kuoneka kochepetsetsa amangowonjezera zotsatira za maphunziro ndikufulumizitsa kagayidwe kake. Zina zonse sizothandiza mokwanira, ngakhale zimakulolani kutaya 100 g pamwezi osachita chilichonse.
Kumbukirani kuti ntchito yolemetsa / kuyanika ili ndi yankho lovuta, kuphatikizapo:
- kuphunzitsa kolondola;
- kuwerengetsa dongosolo la chakudya;
- kutsatira zochitika za tsiku ndi tsiku;
- oyatsa mafuta.
Pokhapokha ngati maphunziro, zakudya zopatsa thanzi komanso mankhwala amafanana ndendende, mutha kuyembekezera zotsatira zosatha osabwerera m'mbuyo.
