Chakudya chopatsa thanzi minofu

Ndikofunikira kuti wothamanga aliyense asangosankha pulogalamu yoyenera yophunzitsira, komanso kuti azichita moyenera pankhani yazakudya. Kupeza minofu sikungatheke ngati simukuyang'anira zomwe, momwe mungadye komanso nthawi yomwe mumadya.

Choyambirira chomwe othamanga onse ayenera kuphunzira: chakudya chopatsa minofu kutulutsa minofu ndi chosiyana kwambiri ndi chomwe chimatchedwa chakudya choyenera, komanso makamaka kuchokera pachakudya chomwe chikuchepetsa. Kodi pali kusiyana kotani kumene, muphunzira m'nkhani yathu.

Kaya cholinga chanu ndikuchepetsa thupi kapena kukhala ndi minofu yambiri, choyamba muyenera kudziwa kuchuluka kwa kagayidwe kake ndi kuwerengera kuchuluka kwanu kwamafuta. Chifukwa chake mupeza kuti ndi ma calories angati omwe thupi lanu limafunikira kuti mugwire bwino ntchito yolimbitsa thupi.

Zinthu monga jenda, kutalika, kulemera ndi zaka zimawerengedwa. Kumbukirani kuti zotsatira zomwe zapezeka ndizowerengera chabe, chifukwa zinthu zomwe zimakhudza kagayidwe ndizofunikira - kupezeka kapena kupezeka kwa zizolowezi zoyipa, mawonekedwe apadera a endocrine system, genetics ndi zina zambiri. Kuchuluka kwa kagayidwe kake kofananira kumafanana ndi kuchuluka kwama calories omwe amafunikira kuti muchepetse kunenepa.

Imawerengedwa molingana ndi njira zotsatirazi zomwe zaperekedwa patebulo:

Kenako, timachulukitsa kuchuluka komwe kumachitika ndi mulingo wa zochitika zolimbitsa thupi:

• 1,2 - moyo wokhazikika;
• 1,375 - avareji yogwira ntchito, 1-3 kuwunika koyenera sabata;
• 1.55 - magwiridwe antchito, 3-5 kulimbitsa thupi kwambiri sabata;
• 1,725 ​​- ntchito yayikulu kwambiri, zolimbitsa thupi zolimbitsa thupi nthawi 6-7 pa sabata.

Chiwerengero chomaliza chikuwonetsa kuchuluka kwama calories omwe mukufunikira kuti muchepetse kunenepa kwanu. Njira zina ndizosavuta: ngati mukufuna kuchepetsa thupi, nambala iyi iyenera kuchepetsedwa pang'onopang'ono, ngati mukufuna kunenepa, onjezerani.

Pulogalamu yopatsa thanzi yopezera minofu

Kukula kwa minofu ndikosatheka popanda chakudya choyenera nthawi zonse. Sankhani zinthu zabwino kwambiri kuti musadzaze thupi ndi poizoni ndi poizoni. Mukamasankha mapuloteni, pitani ku nyama zotentha, nsomba ndi nkhuku. Mwa chakudya, zopindulitsa kwambiri ndi chimanga chomwe sichinapangidwe bwino kwambiri - chimakhala ndi michere yambiri komanso ma microelements othandiza. Mu mapira opukutidwa, pafupifupi chilichonse chothandiza chimatsalira.

Perekani zokonda zamadzimadzi omwe ali ndi chiwerengero chochepa cha glycemic, kudya kwawo sikungapangitse kuti insulin atulutsidwe kwambiri, zomwe zikutanthauza kuti simungapeze mafuta owonjezera. Siyani chakudya chokwanira Loweruka kapena Lamlungu, patsikuli mutha kukwanitsa kukonzekera tsiku lachinyengo ndikukhala ndi chilichonse chomwe mukufuna. Izi zipititsa patsogolo kagayidwe kake, ndikupangitsani kukhala ndi malingaliro abwino ndikungokulolani kuti musangalale ndi chakudya chokoma.

Kuchulukanso kwamphamvu zolimbitsa thupi ndikofunikanso. Mukamachita masewera olimbitsa thupi nthawi zambiri, ndimphamvu zomwe mumagwiritsa ntchito. Kuti muchepetse, ma calories owotchedwa amafunika kulipidwa koposa. Chifukwa chake, idyani chakudya chimodzi kapena ziwiri patsiku lanu lolimbitsa thupi kuposa tsiku lanu lopuma. Izi zithandizira kwambiri kuchira.

Mfundo zoyambira

Kupangitsa kuti othamanga a novice amvetsetse zomwe angayambire popanga zakudya kuti akhale ndi minofu sabata limodzi, timalongosola mwachidule mfundo zingapo izi:

1. Ndibwino kuti mumamwe magalasi 1-2 amadzi osungunuka atangodzuka. Izi zikukonzekeretsani m'mimba mwanu chakudya cham'mawa chomwe chikubwera ndikuwongolera mchere wamadzi mthupi.
2. Chakudya cham'mawa ndichakudya chambiri komanso chambiri. Ziyenera kukhala zogwirizana ndi chakudya chambiri, komanso kuchuluka kwa mapuloteni komanso mafuta osakwanira amapindulanso. Palibe vuto kudya ma carb osavuta ndikukhala ndi khofi kuti mudzuke ndikupatsanso mabatire anu.
3. Tengani zakudya zingapo tsiku lonse. Ndikofunika kusiyanasiyana kuti mupeze ma amino acid osiyanasiyana ochokera kuma protein osiyanasiyana. Kwa wina, zakudya ziwiri ndizokwanira, koma kwa wina, zakudya zisanu sizokwanira. Izi zimangotengera mtundu wa thupi lanu, kagayidwe kake, ma genetics, kagayidwe kake ka m'mimba ndi gawo la masewera olimbitsa thupi tsiku lililonse. Sungani magawo anu ochepa kuti muzimvanso njala patatha maola awiri kapena atatu mutadya. Chakudyacho chiyenera kupangidwa ndi mapuloteni a nyama, chakudya chambiri, komanso ulusi.
4. Idyani chakudya musanaphunzire. Izi zidzakupatsani nyonga ndikusinthira magazi m'minyewa yanu popereka glycogen wochulukirapo. Mukamaliza masewera olimbitsa thupi, mufunika puloteni wofulumira. Azungu azungu kapena mapuloteni amagwedezeka ndibwino.
5. Akatswiri azakudya ambiri amalimbikitsa kuti achepetse kudya kwamahydrohydrate pambuyo pa 6-7 masana kapena kuziduliratu. Zachidziwikire, izi zimadalira kwambiri dongosolo lanu komanso zosowa za thupi, koma chidziwika ndichakuti: mukamagona pafupi, mphamvu zochepa zomwe thupi lanu limafunikira. Kuchuluka kwa milingo ya insulini panthawiyi kumapangitsa kuti minofu ya adipose ipangidwe, komanso sikulimbikitsidwa kuti mugwire ntchito mopitirira muyeso.
6. Chakudya chomaliza chiyenera kukhala ndi mapuloteni otulutsa pang'onopang'ono. Izi zidzateteza kuwonongeka kwa minofu mtulo. Njira yabwino iyi ndi kanyumba kanyumba kotsika mafuta. Ndi chopepuka, chotsika kwambiri cha calorie chomwe chimakupatsani minofu yanu ndi amino acid kwa maola 4-6.
7. Musaiwale kufunikira kwa madzi. Kupeza misa kumaphatikizapo kudya zakudya zambiri zamapuloteni, izi zimapangitsa kuti pakhale vuto lalikulu m'mimba, chiwindi ndi impso. Pofuna kuti musawononge thanzi lanu, onetsetsani kuti mumamwa madzi okwanira. Muyeso wanu ndi malita atatu patsiku. Izi zimawonetsera njala, zimawongolera khungu ndipo zimathandizira njira zamagetsi mthupi.
8. Mikangano yamasiku ano achinyengo. Zachidziwikire, nthawi zina ndikofunikira kupuma pang'ono ku chakudya choyenera, koma sikuti aliyense ndipo siopindula nthawi zonse. Endomorphs ndi bwino kugwiritsa ntchito reeed (kutsitsa ndi chakudya chambiri) m'malo mwa tsiku lachinyengo. Izi zidzakwaniritsa malo ogulitsira minofu ndi chiwindi, koma sizingapangitse kukula kwa minofu ya adipose.

Kwa amuna

Kwa amuna, kupeza minofu kumakhala kofanana ndi kuwonjezeka kwa mphamvu pazochita zoyambira. Inde, izi zimafunikira mphamvu, yomwe thupi limapeza makamaka ndi chakudya. Payenera kukhala chakudya chambiri: kutengera zochitika za tsiku ndi tsiku komanso chizolowezi cholemera, kuchuluka kwawo kumasiyana 4 mpaka 10 g pa 1 kg ya kulemera kwa thupi patsiku. Ichi ndi chakudya chochuluka, chifukwa chake zidzakhala zosavuta kugawa magawo angapo. Mukamadya pafupipafupi, kumakhala kosavuta kuti thirakiti la m'mimba lizigwiritsa ntchito chakudya chonsechi.

Magwero onse a carbohydrate amalemera owuma (yaiwisi). Izi zimachepetsa kuwerengera konse. Mwachitsanzo, 100 g wa oatmeal (wouma) uli ndi 65 g ya chakudya. Lembani chakudyachi mu diary yanu yazakudya, kuti zikhale zosavuta kuti mumvetsetse kuchuluka kwa ma macronutrients omwe muyenera kudya pambuyo pake masana.

Mwa njira, simuyenera kuchita mantha ndi chakudya chosavuta. Ngati simudwala matenda ashuga ndipo mulibe mavuto onenepa kwambiri, mutha kugula chakudya chosavuta tsiku lililonse. Zachidziwikire, zingakhale bwino ngati mutazipeza kuchokera kuzinthu zachilengedwe: zipatso, zipatso kapena uchi. Zinthu zopangira ma confectionery, makeke osiyanasiyana, mipiringidzo ya chokoleti, zinthu zophika, kuphatikiza shuga, zimakhala ndi mafuta ochulukirapo ambiri. Pamodzi, izi zimayambitsa kuyimba kwakukulu kwa insulin, komwe posachedwa kumadzetsa mafuta owonjezera, ngakhale ma ectomorphs.

Kodi mungadye bwanji mukakhala ndi minofu kuti mupindule kwambiri ndi masewera olimbitsa thupi? Kuphatikiza apo, tengani zowonjezera zowonjezera kwa othamanga pamlingo wokhazikika. Kuwonjezera mphamvu, muyenera mphamvu. Mamolekyu a ATP ndi omwe amachititsa kuti minofu ndi katundu zikhale zolimba. Zochepa zomwe zilipo, zochepa zomwe mungachite ndi kulemera kwake. Kudzikundikira kwa mamolekyulu a ATP kumalimbikitsidwa ndi chilengedwe.

Kuphatikiza pa zinthu zopatsa thanzi zamasewera, Mlengi amapezeka mumtundu wofiira wambiri: ng'ombe, nkhumba, mwanawankhosa. Mapeto ake ndiosavuta: amuna nthawi zonse amafunika kuwonjezera nyama yofiira pazakudya zawo kuti akhale ndi minofu yolimba. Creatine ili ndi katundu wina wopindulitsa: imathandizira kuyenda kwa glycogen ndi madzi m'minyewa. Monga mukudziwa, molekyulu imodzi ya glycogen "imakopa" mamolekyulu anayi amadzi. Chifukwa cha izi, minofu imawoneka yolimba komanso yodzaza.

Nyama yofiira siyomwe imapezera mapuloteni. Kudya chakudya chopatsa thanzi cha minofu kumafunikira mapuloteni kuchokera kuzakudya zosiyanasiyana. Mitundu yambiri yamapuloteni ndiyabwino: nkhuku ndi nkhuku Turkey, zopangira mkaka, nsomba ndi nsomba. Mapuloteni a masamba omwe amapezeka kuchokera ku chimanga ndi nyemba atha kunyalanyazidwa pakuwerengera kwathunthu kwa ma macronutrients. Mapangidwe ake a amino acid si olemera kwambiri ngati mapuloteni azinyama. Onse mapuloteni mu zakudya ayenera kukhala osachepera 1.5-2 g pa 1 makilogalamu thupi. Izi ndizochepera zomwe zingabweretse mphamvu zomwe mumagwiritsa ntchito ndikuyambitsa njira zakubwezeretsanso minofu mukaphunzitsidwa mphamvu.

Kuti thupi likhale lofanana ndi zakudya zamapuloteni, thupi limafunikira fiber. Chofunika kuchokera kuzipatso ndi ndiwo zamasamba. CHIKWANGWANI chimawerengedwa kuti ndi chopukusira chosagaya chakudya, chifukwa chake fiber imatha kusiyanitsidwa pamacronutrient.

Popanda china, kodi ndizosatheka kupeza minofu? Palibe kuchuluka kwa mahomoni. Maphunziro a mphamvu awonetsedwa kuti amalimbikitsa kutulutsa kwa testosterone ndi mahomoni okula. Koma kodi thupi limapeza kuti mafuta oti apange? Mahomoni amapangidwa kuchokera ku cholesterol. Ngati ndizovuta kwenikweni, ndiye kuti cholesterol ndi "yabwino" komanso "yoyipa". Cholesterol "choyipa" imapezeka m'mafuta osunthika ndipo imakhudza kwambiri dongosolo lamtima.

Cholesterol "wabwino" amapezeka muzakudya zamasamba ndipo ali ndi ntchito zambiri zopindulitsa, kuphatikiza:

• kuyimitsa dongosolo la endocrine;
• kutsitsa cholesterol "choyipa" m'magazi;
• kuchuluka kwa zochitika zogonana;
• kukonza magwiridwe antchito am'mimba.

Pomaliza: thupi limafuna mafuta. Mafuta abwino kwambiri: mafuta azamasamba (mafuta a fulakesi, azitona, sesame, mafuta amphesa), mafuta a nsomba, mazira a dzira, mtedza, nthanga, mapeyala.

Kwa akazi

Malamulo azakudya zabwino kwa othamanga achikazi omwe akupeza minofu ndi ofanana. Muyenera kupeza mphamvu zochulukirapo kuposa momwe mumagwiritsira ntchito, kukhala ndi mapuloteni okwanira othandizira kukonza minofu ndikukula, ndikudya mafuta okwanira kuti ziwalo zonse za thupi zizigwira ntchito moyenera.

Ganizirani za chakudya chanu. Zakudya "zonyansa" sizilandiridwa. Aliyense amadziwa kuti kunenepa kwambiri mwa amayi sikunasungidwe chimodzimodzi ndi amuna: mafuta ambiri amadzipeza pamatako, pamimba pamunsi ndi ntchafu zamkati. Izi sizigwirizana ndi zokongoletsa, masewera othamanga. Ndi chakudya chopatsa thanzi chomwe chimapangitsa mafuta kudzikundikira: zakudya zokhala ndi index ya glycemic, chakudya chofulumira komanso chakudya chofulumira.

Zomwe mumadya zimakhala 3.5-6 g, mapuloteni - 1.5-2 g, mafuta - 0.5-1 g pa 1 kg ya kulemera kwa thupi. Ngati zinthuzo ndizabwino kwambiri, izi zidzakhala zokwanira kupatsa thupi zonse zomwe likufunikira.

Pulogalamu yopezera minofu yamitundu yosiyanasiyana

Chakudya chopindulitsa chingakhale chosiyana kwa anthu okhala ndi mitundu yosiyanasiyana ya thupi.

Pali atatu okha:

• ectomorph
• alireza
• mapeto

Tiyeni tikambirane za aliyense wa iwo payokha.

Kwa ma ectomorphs

Ectomorph ndi munthu amene zimawavuta kunenepa. Nthawi zambiri amalankhula za anthu otere "amadya momwe angafunire ndipo samanenepa." Pochita masewera olimbitsa thupi, amayenera kumenyera nkhondo kuti achite bwino, ndipo chakudya chofunikira kwambiri chimagwira izi.

Mfundo yofunikira kwambiri yazakudya yama ectomorphs: payenera kukhala chakudya chochuluka. Ngati zakudya zinayi patsiku sizikwanira, onjezani kuchuluka kwa chakudya mpaka sikisi. Komabe simukuwona zotsatira? Idyani kasanu ndi kamodzi patsiku! Musaiwale kutenga ma enzyme owonjezera kuti chakudyacho chizitha kuyamwa.

Payenera kukhala mapuloteni ambiri ndi chakudya. Cholakwika kwambiri chomwe ectomorph amatha kupanga ndikumva njala. Muyenera kukhala ndi chakudya china nanu, kuti musatuluke mu catabolism komanso mwayi umodzi wowononga minofu yanu yopindulitsa.

Tsiku lachinyengo limalimbikitsidwa kumapeto kwa sabata. Patsikuli, mutha kudya chilichonse chomwe mukufuna, osadandaula. Ndizoseketsa, koma nthawi zambiri masiku ano zimathandizira pakuyenda bwino.

Za mesomorphs

Mesomorph ndi munthu yemwe chibadwa chake ndi choyenera kwambiri pophunzitsira mphamvu. Ayenera kutsatira chakudya choyenera komanso chochuluka, koma kupatuka pang'ono pazakudya sikungabweretse zovuta zina.

Nthawi zambiri mesomorphs amakhala ndi zakudya 4-6 patsiku kuti akhale ndi minofu. Amachokera ku chakudya chambiri komanso mapuloteni apamwamba. Ngakhale mutakhala ndi "mphatso yotani", wopanda chakudya choyenera, kuchita masewera olimbitsa thupi komanso kudziletsa, simudzachita bwino pamasewera. Nayi kufotokozera kwatsatanetsatane wazakudya za mesomorphs.

Kutengera mawonekedwe, kubera tsiku kapena chakudya chimachitika kumapeto kwa sabata. Izi zimakuthandizani kuti muphunzitse mochulukirapo komanso zimakupatsani mwayi wamaganizidwe.

Za ma endomorphs

Endomorph ndi munthu wobadwa naye yemwe amakonda kukhala wonenepa kwambiri komanso wonenepa kwambiri. Kwa ma endomorphs, kukula kwa minofu kumakhala kovuta: ngati mumadya kwambiri ndi ma calories, ndipo m'malo mwa minofu, mumakhala kale ndi mafuta. Chifukwa chake, pakukonzekera chakudya choyenera, ma endomorphs ayenera kusamala makamaka pakuwerengera zopatsa mphamvu ndi ma macronutrients.

Cholinga cha wothamanga aliyense pakupeza phindu ndikumanga minofu yambiri komanso mafuta ochepa momwe angathere. Endomorphs amatha kungomverera mzere wabwinowu podziwa zambiri. Chilichonse apa ndichapadera. Kulemera mopitirira muyeso mwa kudya magalamu 6 a chakudya pa kg ya thupi? Chepetsani kuti 5. Cholakwika mulimonse? Onjezani cardio kangapo pamlungu. Ntchito yanu yayikulu: kupeza bwino mulingo wokhudzana ndi kagayidwe kake pakati pa omwe amadya ndikudya mafuta. Mukatero ndiye kuti mudzatha kupeza minofu yowonda.

Kodi mungaphunzitse bwanji mukamalemba ntchito?

Zakudya zopatsa thanzi ndizofunikira pakulimbitsa thupi, koma popanda kuchita masewera olimbitsa thupi, palibe chomwe chimachitika. Minofu sangakhale nayo chilimbikitso chokula. Konzani ndandanda yanu kuti mukhale ndi nthawi yopita kumalo olimbitsira thupi katatu pa sabata. Mosiyana ndi zomwe ambiri amakhulupirira, izi sizitenga nthawi yambiri. Gwirizanani, pafupifupi aliyense amatha kupita kumalo ochitira masewera olimbitsa thupi kwa ola limodzi pambuyo pa ntchito kapena kuphunzira, ngati pali chikhumbo.

Maphunzirowa amangidwa mozungulira zolimbitsa thupi zoyesedwa ndi zolemera zaulere: squats wokhala ndi barbell, benchi osindikizira, deadlift, kukoka pa bar yopingasa, kukankhira pazitsulo zosafanana, atolankhani a benchi ataimirira kapena atakhala, makina osindikizira osiyanasiyana, ndi zina zambiri. Atenga pafupifupi 80% yamaphunziro anu. Gwiritsani ntchito 20% yotsalayo pazochita zolimbitsa thupi - zomwe zimangokhala gulu limodzi lokhalo. Izi zikuthandizani kukhala olimba ndikukhalitsa mpumulo.

Mfundo yayikulu yophunzitsira yomwe muyenera kutsatira ndi mfundo yopita patsogolo kwa katundu. Izi zikutanthauza kuti pa kulimbitsa thupi kulikonse, muyenera kuchita zochulukirapo kuposa zam'mbuyomu.Kodi mudapindulanso ma ben 10 pa sabata yanu? Yesani 12 lero! Kodi mudakhala pansi ndi bala la 100 kg Lachisanu lapitali? Yesani kubweza 105 nthawi ino.

Onjezani cardio pakufunika. Komabe, iyenera kuchepetsedwa kuti musawotche mafuta ambiri. Tiyerekeze kuti mukuyenda mphindi 15 paulendo wopondaponda ngati kutentha kuli bwino.

Phunzitsani m'njira zosiyanasiyana, chifukwa kuwonjezera kuwonjezera mphamvu ndi misa, muli ndi mwayi wopitilira njira zina. Do CrossFit ndipo mudzakhala wachangu, wogwira ntchito kwambiri komanso wopirira. Musaope kuyesa zinthu zatsopano, ndipo mupeza mawonekedwe omwe mumalakalaka kale.

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