Momwe mungachepetse metabolism (metabolism)?

Kwa ambiri, izi zitha kumveka zachilendo, koma kwa ambiri pali vuto ngati kuchepetsa kagayidwe kabwino ka thupi popanda kuwononga thanzi. Kudziwa chabe kagayidwe kabwino kagayidwe nthawi zina kumatha kukhala koopsa. Masiku ano, intaneti ili ndi nkhani zambiri zolembedwa ndi akatswiri osakwanira omwe, pogwiritsa ntchito chidziwitso chapamwamba, amapotoza malingaliro oyambira a metabolism, ndikusintha chidziwitso chofunikira kukhala chowopsa kwa aliyense amene amawerenga. Mndandandandawu umaphatikizaponso zakudya zosiyanasiyana zopangidwa mwanjira inayake zomwe zimakhala zothandiza pochepetsa thupi.

Mwachilengedwe, nkhani zotere sizinachitike mwadzidzidzi. Kutengera ndi zomwe zili m'magazini azamasewera, zabodza zomwe zanena kuti kuchuluka kwa kagayidwe kachakudya kumakhudza kulemera kwa thupi, ndikuti kutsitsa kwa kagayidwe kachakudya kungakuthandizeni kuti muchepetse komanso kuti mukhale ndi minofu yambiri. Iyi ndiye njira yolakwika yabizinesi. Tiyeni tiganizire mwatsatanetsatane kuti ndi liti, kwa ndani komanso chifukwa chiyani tifunika kuchepetsa kagayidwe kake. Ndipo ndikofunikira konse.

Zolemba za Mkonzi: Nkhani yokhudza kuchepetsa kuchepetsa kagayidwe kake idangolembedwa kuti zidziwitse zokha. Sitikulimbikitsani kuti muchepetse kagayidwe kake ka thupi pazifukwa zilizonse. Mfundo Zotsitsira Mavuto Amagetsi zimaperekedwa kuti zingokuphunzitsani za zoopsa zomwe zikukuyembekezerani paulendo wanu wopita ku thupi langwiro ndi lothandiza!

Kodi ndizofunika?

Ndikosavuta kuchepetsa njira zamagetsi mthupi kuposa kuzikonzanso mtsogolo. Ngati cholinga chanu ndi kunenepa (popanda chilichonse), muyenera kumvetsetsa kuti kuchepetsa njira zamagetsi nthawi zonse kumakhala kupsinjika.

• Choyamba, thupi limatha kutuluka munthawi yamavuto, zomwe zimatha kubweretsa kuchepa kwamafuta pambuyo pake.
• Kachiwiri, ndiko kukhathamiritsa kwazinthu, ndipo ngati muchepetsa kuchuluka kwa kagayidwe kachakudya, ndiye kuti mumasandulika masamba osakhalitsa komanso aulesi.

Ganizirani zotsatira zakuchepetsera njira zamagetsi.

Zotsatira zazifupi

Posakhalitsa mudzapeza:

1. Kuchepetsa zochitika muubongo.
2. Kuchulukitsa kwa mahomoni okula. Izi ndi zotsatira zoyipa. Thupi limayesetsa kukhala ndi mphamvu zolimba chifukwa cha matenda a hyperplasia ngakhale atagwiritsa ntchito mphamvu zochepa, kotero kuti, pokhalabe ndi mphamvu yayikulu, imatha kupeza magwero okwanira a chakudya mtsogolo.
3. Kuchepetsa mphamvu zakuthupi.
4. Kugona nthawi zonse.
5. Kupeza mafuta.
6. Kukwiya kosalekeza.
7. Sinthani kuzungulira kwatsiku ndi tsiku.
8. Kuchepetsa mphamvu zamagetsi.
9. Kuchepetsa mphamvu.
10. Kusintha koyamba kwa ziwalo zamkati, zomwe pambuyo pake zimasandulika matenda ambiri.

Zonsezi ndichifukwa choti nthawi zambiri kutsika kwa kagayidwe kamene kamachitika ndikusintha kwazomwe zimayambitsa-anabolic, thupi lenilenilo limawonongeka, ndikukhulupirira kuti liyenera kukhathamiritsa zinthu isanakhale njala yayitali kapena kupsinjika kwina (gwero - Buku la "Biological Chemistry", Severin).

Zotsatira zazitali

Zotsatira zakanthawi yayitali zomwe zimakhudzana ndi kuchepa kwa njira zamagetsi zimatha kubweretsa zovuta zosayembekezereka:

• Kuphwanya kaphatikizidwe ka mahomoni.
• Sinthani kuchuluka kwama mahomoni ndikutsimikiza za estrogen.
• Kuwonjezeka kosalekeza kwa minofu ya adipose komwe kumabweretsa kunenepa kwambiri.
• Zilonda zam'mimba.
• Sinthani kuchuluka kwa michere m'mimba.
• Zosintha m'magazi a insulin.
• Kuwonongeka kwa maselo aubongo.
• Kuwonongeka kwa depo ya glycogen.
• Mafuta alibe chiwindi.
• Matenda a m'mimba.
• Matenda a mtima.
• Matenda oopsa.

Ndipo pali zovuta zina zambiri. Zotsatira zake, thupi limayesetsabe kulimbitsa thupi, zomwe zingayambitse kulumpha kwa kagayidwe kake ndipo pamapeto pake kufooketsa thanzi la wothamanga.

Mfundo ndi zifukwa

Mwachilengedwe, kagayidwe kameneka kitha kufulumizitsidwa mwachangu. Poterepa, mfundo zakuchepetsa kwake zimagona pakubwerera kwa thupi kuti likhale lolimba, i.e. kubwerera ku moyo wakale.

Ngati munayamba kuchita masewera olimbitsa thupi ndikuwonongeka kwa thupi, ndiye kuti ndikwanira kuti muchepetse mphamvu, yomwe ichepetsanso kagayidwe kake m'thupi, ndikusintha malire pakati pa katemera ndi anabolism.

Komabe, pali zizindikilo zopweteka za kagayidwe kofulumira kwambiri komwe kumafunikira mankhwala ndi kuchitapo kanthu kuchipatala. Mutha kumvetsetsa kuti kagayidwe kanu kagayidwe kake sikachizolowezi kofulumizitsa kosakonzekera ndi izi:

• Njala yanthawi zonse. Makamaka ngati mumadya pafupipafupi komanso mochuluka.
• Kuchulukitsa kwamphamvu yamphamvu yakutentha (kutentha kwakukulu).
• Kuchuluka zolimbitsa thupi, limodzi ndi kusowa tulo.
• Kuthamanga kwa magazi, tachycardia.
• Kugwedeza manja.
• Kuchepetsa thupi nthawi zonse.
• Kutopa msanga chifukwa chosiya kudya.
• Kugona pang'ono masana.
• Kusintha kozungulira tsiku lililonse (kugona katatu patsiku, maola 1-2 iliyonse, m'malo mwa 1 mpaka 8 maola).
• Kusakhazikika kwamaganizidwe, kutsogolera, pamapeto pake, kutopa kwamanjenje ndi matenda omwe amabwera mkatikati mwa manjenje.

Kukhalapo kwa zizindikirozi kumawonetsa matenda amadzimadzi, omwe ndi bwino kukaonana ndi dokotala.

Komanso, pang'onopang'ono kuchepa kwa thupi, sikulimbikitsidwanso kuti muchitepo kanthu panokha, chifukwa izi zitha kukhala chisonyezo cha matenda ndi mikhalidwe yotsatirayi (gwero - Buku la "Physiology ya Anthu", Pokrovsky):

• Hypothyroidism;
• Kupanda kukula kwa hormone.
• Matenda a Adrenal.
• Kusokonezeka mu hypothalamus-pituitary gland.
• Hypogonadism.

Poyesa kusokoneza kuchuluka kwa kagayidwe kachakudya, ziyenera kukumbukiridwa kuti kuchepetsedwa kwa kagayidwe kake kagayidwe ndi njira yolunjika kunenepa kwambiri, matenda ashuga ndi matenda amtima!

Kuchepetsa kwachilengedwe pamlingo wamagetsi

Tsoka ilo, kwa ambiri, kuchepa kwa kagayidwe kake sikudalitsa konse, koma chilango. Kotero, patatha makumi atatu, kuchepa kwachilengedwe pamayendedwe amadzimadzi kumayambira, komwe sikutha mpaka imfa. Zonsezi zimachepetsa mphamvu komanso kuchuluka kwa chakudya chomwe chimadyedwa. Ndipo pakati pa othamanga pali anthu omwe ali ndi vuto lotsika kwambiri la kagayidwe kake. Komabe, kuti adzisunge mokhazikika, akuyenera kutsatira boma molimbika kwambiri. Nthawi zambiri amapititsa patsogolo kagayidwe kake kuti apange mawonekedwe ofunikira, kenako ndikubwezeretsanso kufanana.

Zowonjezera zokha zomwe ali nazo chifukwa cha kuchepa kwa kagayidwe kachakudya ndikutha kukhalabe ndi mawonekedwe popanda zovuta zapadera. Awo. ndi zakudya zoyenera komanso zochitika tsiku ndi tsiku, amatha kukhala ouma chaka chonse.

Kwakulimbikira makamaka

Kwa owerenga omwe amalimbikira omwe adapeza zoyenera kuchita kuti achepetse kuchepa kwa thupi ndikulemera, ndipo samasokonezeka makamaka ndi zotsatirapo zake, ganizirani momwe mungachepetsere kagayidwe kofunikira.

Kuti muchepetse kuchepa kwa thupi lanu muyenera:

1. Dziwani kuchuluka kwanu kwamagetsi.
2. Pitani patsogolo pazinthu zazikulu zomwe zimakhudza kuthamanga.
3. Sinthani zakudya zanu.
4. Kuchepetsa zochitika zamagalimoto ndi zamaganizidwe.
5. Chotsani zopangira adrenaline (caffeine, etc.)
6. Kugona kwambiri.
7. Nthawi zambiri pamakhala.

Chabwino, kapena kubera moyo kuchokera ku studio. Mowa ndi kirimu wowawasa. Mowa, monga mawonekedwe a yisiti opindulitsa ndi chakudya chofulumira, amathandizira kukula kwa insulin. Ndipo kirimu wowawasa amakulolani kuti mulowe mu depo yamafuta, osasakanizidwa ndi mitundu yapakatikati ya shuga. Ndipo muchepetse kagayidwe kanu, ndikuchepetsa thanzi lanu - zonse zofunika kuti muchepetse munthawi yochepa kwambiri mwa njira iliyonse.

Kuwerengera kwa kagayidwe kachakudya

Chidziwitso: njira zomwe zaperekedwa m'chigawo chino zimaperekedwa kuti zidziwike ndipo sizimakhudza mulingo uliwonse wamunthu.

Kuchuluka kwa kagayidwe kachakudya kumatsimikiziridwa ndi zinthu zambiri, kuyambira kufunikira kwachilengedwe koyenda, kupsinjika kwamaganizidwe, machitidwe achilengedwe tsiku ndi tsiku, ndi zina zambiri. za kupanga kuchepera kwa kalori powonjezera katundu wachilengedwe.

Kupanda kutero, anthu ambiri amagwiritsa ntchito njira yowerengera kagayidwe kazitsulo. Komanso si yangwiro, silingaganizire kupezeka kwa malo osungira glycogen ndi mafuta amthupi. Koma kwa anthu omwe sachita nawo masewera, mutha kugwiritsa ntchito, ngakhale mutakhala osamala kwambiri.

Kwa amuna

Mndandanda woyambira (66) + (13.7 * thupi) + (5 * kutalika) - (6.8 * m'badwo). Mwachitsanzo, kutengera kuwerengera kumeneku, bambo wolemera makilogalamu 73, mpaka zaka 25 mpaka 185 cm kutalika, amadya ma kilocalories pafupifupi 1650 pazofunikira. Chiwerengerochi chimakhudzidwa kwambiri, popeza munthu wotero ali ndi pafupifupi 15-17% ya minofu ya adipose, yomwe siwononga mphamvu. Chifukwa chake, kumwa kwake kwenikweni ndi 1142 (gwero - "Wikipedia").

Kwa akazi

Fomuyi ndiyofanana, manambala ndi coefficients okha ndi omwe amasiyana. Mndandanda wamagulu (665) + (9.6 * thupi) + (1.8 * kutalika) - (4.7 * m'badwo). Timayang'ana mtsikana wa msinkhu wofanana. Chofunikira chachikulu ndi ma kcal 150 okha kuposa amuna. Ndipo ngati muchotsa mafuta m'thupi, zotsatira zake zimakhala zofanana. 1106 motsutsana ndi 1142 kcal.

Ndipo kuchokera apa titha kupeza mfundo zotsatirazi. Fomuyi siyolondola, imaganizira zinthu zambiri, ndipo koposa zonse, ndiyopanda tanthauzo, chifukwa, ngakhale pali ma coefficients osiyanasiyana ndi ma indices oyambira, kusiyana kwa zotsatira za amuna ndi akazi kumayesedwa ndi 100-150 kcal. Izi zikutanthauza kuti chilinganizo chachiwiri, monga magawo oyambira, adapangidwa pokhapokha ngati njira yotsatsira.

Mutha kuwona zotsatira za fomuyi pogwiritsa ntchito tebulo. Tebulo limakhazikitsidwa ndi kulemera konse, kupatula mafuta amthupi.

Ndi zakudya ziti zomwe zingachedwetse kuchepa kwama metabolism. Pali njira ziwiri zazikulu zochitira izi.

Choyamba ndi kugwiritsa ntchito zinthu zomwe zimapangitsa kuti insulin ilumphe. Poterepa, kuchepa kwa kagayidwe kachakudya kudzakhala kopweteka kwambiri komanso kumatsagana ndi zovuta zina.

Kuti muchite izi, muyenera kugwiritsa ntchito:

• Mafuta ndi okoma nthawi imodzi.
• Musanyalanyaze mapuloteni.
• Idyani chakudya ndi nthawi yopuma yayitali.

Zotsatira zake, kumverera kwa njala mkati mwa mphindi 15 mutatha kudya, ndiyeno, chifukwa cha kusowa komwe kwachitika, thupi liyamba pang'onopang'ono kuyambitsa kagayidwe kake, ndikudziunjikira zonse zomwe zalandilidwa munthawi yamafuta.

Njira ziwiri sizikhala zopweteka kwambiri. Apa muyenera kusokonezeka, zonse ndi zonenepetsa komanso zophatikizika ndi michere. Ngati cholinga chanu ndikuchepetsa kuchepa kwa thupi lanu momwe mungathere kuti muchepetse njira zamagetsi (mwachitsanzo, mutatha anabolic steroids), ndiye kuti muyenera kusintha zakudya zanu motere:

1. Pangani chosowa cha 30% cha kalori. Kuchokera pomwepa, thupi limayamba kuchitapo kanthu ndikuchepetsa njira zamagetsi mwachangu.
2. Pali chakudya chovuta kwambiri. Mbewu zokha zomwe zili ndi michere yambiri.
3. Idyani ochuluka omega 3 ndi omega 9 saturated fatty acids nthawi yina kuchokera pakudya kwamahydrohydrate. Kuwonongeka kwa mafuta acid ndi njira yolemetsa yomwe imatenga thupi lanu kwa nthawi yayitali.
4. Chotsani mapuloteni onse othamanga komanso ovuta pazakudya zanu. Kanyumba kanyumba kokha ndi makotoni. Soy ndi kotheka.

Monga mukuwonera, zakudya zomwe zimachepetsa kagayidwe kake sizikhudzana ndi kunenepa. Ndipo nthawi zambiri amagwiritsidwa ntchito poyanika komanso kupititsa patsogolo kagayidwe kake. Kuphatikiza kokhako komanso kuchuluka kwa chakudya kumasintha.

Mndandanda wa mapiritsi ochepetsa kuchepa kwa thupi umaphatikizapo:

• Mankhwala omwe amachepetsa acidity ya m'mimba. Ili ndi gulu la mankhwala opatsirana pogonana, chifukwa cha kuchepa kwa acidity - njira zamagetsi, makamaka, kugawanika, kumachedwa.
• Kukonzekera komwe kumakhala ndi kuchuluka kwa zotsekemera za estrogenic. Mahomoni azimayi wamba omwe angagulidwe popanda mankhwala ku mankhwala aliwonse. Kuchulukitsa kwa estrogen kumapangitsa kuti thupi lizisunga mphamvu pakagwa njala yosayembekezereka komanso pakati.

Zosangalatsa: izi zichitika mosasamala kanthu kuti ndinu amuna kapena akazi. Kuchulukitsa kwa estrogen mwanjira iliyonse kumabweretsa kunenepa, popeza thupi, ndikusintha kwamankhwala am'magazi, silimvetsetsa zomwe zimayambitsa.

• Mankhwala omwe amakhudza kutulutsa kwa insulin m'thupi.

Malangizo

Lingaliro lalikulu ndiloti mulimonsemo musachedwetse kuchepa kwa thupi lanu ngati mulibe matenda enieni. Poterepa, funsani dokotala wanu kuti akupatseni mankhwala. Ngati mukungofuna kuti muchepetse thupi msanga, koma nthawi yomweyo lingalirani kuti kagayidwe kanu kakupyola thupi, ndiye kuti muli pamalo opindulitsa poyerekeza ndi othamanga ambiri.

Ndi kagayidwe kofulumira, chiwopsezo chowonjezeka cha caloric chitha kupangidwa, chomwe chidzaikidwa mwachangu mu glycogen. Izi zikutanthauza kuti kuti mukhale ndi nyama yolimba komanso kulemera kwathunthu, muyenera:

• Wonjezerani kuchuluka kwa mapuloteni ndi chakudya mogwirizana ndi mtengo wake (pafupifupi 30-40% yazomwe zilipo pakali pano).
• Gwiritsani ntchito kagayidwe kofulumira ngati mnzake, kudzaza thupi ndi chakudya nthawi 5-7 patsiku (m'magawo akulu).
• Phunzitsani mwamphamvu koma mwachidule. Izi zidzakulitsa mapuloteni amthupi lanu osagwiritsa ntchito glycogen yambiri.

Monga momwe machitidwe akusonyezera, ndi kuchokera ku ectomorphs kuti othamanga akulu kwambiri komanso amphamvu kwambiri masiku ano amapezeka.

Zowona, nthawi zina kuti muchepetse, muyenera kusintha mawonekedwe am'madzi (omwe AAS amagwiritsidwa ntchito kwambiri, koma zopatsa mphamvu zitha kuperekedwanso). Mwachitsanzo, ngakhale Schwarzenegger anali wowonda kwambiri ndipo anali ndi metabolism yolimba. Izi zidamupangitsa, pachimake pa ntchito yake, kuti azikhala ndi minofu yocheperako panthawi yopuma, ndikukhala ndi mpumulo wabwino kwambiri, wokhala ndi m'mimba wowonda kwambiri.

Zotsatira

Akonzi akukuchenjezaninso kuti kuchepa kwamagetsi kwamagetsi sikungabweretse chilichonse chabwino. Pakanthawi kochepa, muchepetsa kugwiritsidwa ntchito kwamagetsi mthupi lanu, mudzakumana ndi mphamvu zochepa, kugona, komanso thanzi lofooka. Chitetezo chanu chidzawonongeka, chifukwa momwe thupi limayankhira pazinthu zoyipa limachepa kwambiri.

Koma choyipitsitsa ndichakuti pakapita nthawi, kuchepa kwa kagayidwe kake kumabweretsa zotsatira limodzi - kunenepa kwambiri ndi kulemala... Chifukwa chake, ngati mumachita masewera, ndipo pazifukwa zina mukuganiza kuti kagayidwe kanu kakululu kwambiri kuti muchepetse minofu, ndiye kuti mulibe chakudya chamagulu. Ndikhulupirireni, ndimagayidwe ofulumira, kulemera kwambiri ndikosavuta kuposa kuchotsa mafuta amthupi pang'onopang'ono.