Kulimbitsa mphamvu ndikungowononga mphamvu zambiri. Pafupifupi, pafupifupi ma calories 600-800 amakhala ola limodzi m'malo ochitira masewera olimbitsa thupi. Izi zimapangitsa kuti pakhale kuchepa kwamphamvu, ndipo m'thupi, njira zamagetsi zimayamba kupambana pa anabolic. Ndi katemera, kuwonongeka kwa minofu kumayamba. Pofuna kupewa izi, mukamaliza maphunziro, muyenera kutsatira chakudya chambiri chazambiri zofunikira pakuchira ndikukula. Zitha kukhala zakudya zamasewera komanso zinthu zachilengedwe. Zachidziwikire, chakudya chiyenera kukhala chopatsa thanzi komanso chopatsa thanzi, chifukwa ndiyo njira yokhayo yomwe mungakwaniritsire masewera olimbitsa thupi komanso okongoletsa. Munkhani ya lero, tiwona zomwe tingadye mukamaliza maphunziro, ndi zakudya ziti zomwe zingakuthandizeni.
Tumizani kulimbitsa thupi kuti muchepetse kunenepa
Chinsinsi chochepetsa thupi ndi chosavuta: masana muyenera kugwiritsa ntchito mphamvu zambiri kuposa zomwe mumapeza pachakudya. Choperewera cha kalori chimapangidwa kudzera m'mphamvu yophunzitsira komanso maphunziro a Cardio. Chifukwa chake, chakudya cham'nthawi yochita masewera olimbitsa thupi chiyenera kutsatira mfundo ziwiri:
- Kumakupatsani mphamvu zokwanira kuti achire ndi ntchito bwinobwino;
- Osakutulutsani pakuchepa kwa mphamvu.
Kuperewera kwamagetsi kumathandizidwanso kudzera mu chakudya chamagulu - nazi zambiri zamankhwala oyenera ochepetsa thupi. Zakudya zopatsa thanzi tsiku ndi tsiku zimachepetsedwa pochepetsa mafuta ndi chakudya. Zakudya zambiri zam'thupi zimadyedwa m'mawa komanso / kapena atatsala pang'ono kuphunzitsidwa kuti thupi liziyenda bwino. Pambuyo pake, zakudya zambiri ndimapuloteni. Nthawi yomweyo, kuchuluka kwa mapuloteni kumafikira magalamu awiri kapena atatu pa kilogalamu ya kulemera kwa thupi kuti athe kuchira ndikukwaniritsa njala.
Kodi muyenera kudya chiyani mukachita masewera olimbitsa thupi kuti muchepetse thupi? Zachidziwikire, minofu imafunikira ma amino acid kuti akonzeke, chifukwa chake ndikofunikira kuti mupeze mapuloteni abwino. Pali mitundu yambiri ya mapuloteni: nsomba zoyera ndi zofiira, nsomba, nkhuku, nkhuku, azungu azungu, mkaka wopanda mafuta ambiri, komanso mapuloteni amagwedezeka.
CHIKWANGWANI chimafunikira pakumvetsetsa kwathunthu kwa mapuloteni. Amapezeka m'mitengo yambiri yobiriwira monga nkhaka, broccoli, udzu winawake, sipinachi ndi ena. Zakudya zopatsa mphamvu zamasamba ndizochepa, mulibe chakudya, ndipo mutha kuzidya popanda malire. Selari nthawi zambiri imawonedwa kuti ndi yopanda "kalori" - mumagwiritsa ntchito ma calorie ambiri kutafuna ndi kukumba kuposa momwe ziliri.
Pankhani yazakudya zamasewera, ndibwino kugwiritsa ntchito whey protein yodzipatula kapena hydrolyzate. Mtundu wamapuloteni uwu ndi womwe umathamanga kwambiri kupukusa, ulibe mafuta owonjezera ndi chakudya, ndipo umakhala wokwanira kwa maola angapo. Pofuna kuteteza minofu yathu kuwonongeka, ma amino acid ovuta kapena ma BCAA atha kugwiritsidwa ntchito atangolimbitsa thupi.
Nawa zakudya zabwino komanso zopatsa thanzi mukamaliza masewera olimbitsa thupi:
| Zamgululi | Zakudya za calorie, kuchuluka kwa mapuloteni, mafuta ndi chakudya |
| 200 magalamu a tilapia wophika, 200 magalamu a udzu winawake | Makilogalamu 220, magalamu 42 a mapuloteni, 4 magalamu a mafuta, magalamu 4 a chakudya |
| Magalamu 150 a nkhuku yotentha, 100 magalamu a nkhaka ndi saladi wobiriwira anyezi | Makilogalamu 180, 35 magalamu a mapuloteni, 3 magalamu a mafuta, 4 magalamu a carbs |
| 200 magalamu a bere Turkey, 200 magalamu a sipinachi | Makilogalamu 215, magalamu 40 a mapuloteni, 2 magalamu a mafuta, magalamu 4 a carbs |
Zomwe mungadye mutaphunzitsidwa kuti mupeze misa?
Ngati nyumba yanu ikukula, muyenera kupereka thupi ndi mphamvu momwe mungathere kuti kulimbitsa thupi kwanu kukhale kopindulitsa komanso zolemera zanu zogwira ntchito zikuwonjezeka. Kumbukirani kuti mfundo yakukula kwa katundu ndiye maziko opindulitsa. Pazonsezi, mumafunikira chakudya. Chifukwa chake, yankho la funso - kodi muyenera kudya mukaphunzitsidwa - inde inde.
Zachidziwikire, ngati cholinga chanu ndikukulitsa kamvekedwe kake ndikuchepetsa mafuta ochepa, kungakhale bwino ngati chakudya chanu cham'masiku olimbitsa thupi chimachokera ku chakudya chambiri chokhala ndi glycemic index. Itha kukhala durum tirigu pasta, mpunga, oatmeal, buckwheat ndi mbewu zina. Pachikhalidwe, chimanga chimayezedwa kuti ndi chouma kuti chikhale chosavuta kuyerekezera zomwe zimadya. Gawo la protein ndilofunikanso pakuchira ndikukula, chifukwa chake musaiwale za nyama, mazira, nsomba, kapena mapuloteni omwe agwedezeka. Kudya komweko kumakhala kochuluka ndipo kumakwaniritsa kumverera kwa njala kwa maola osachepera 2-3.
Ngati muli ndi metabolism yokhazikika komanso thupi la ectomorphic, chakudya chofulumira chokhala ndi index ya glycemic chimayeneranso kuchira msanga mukatha masewera olimbitsa thupi. Zidzakhala bwino ngati simulandira kuchokera ku zonunkhira, koma kuchokera kuzipatso zatsopano kapena zipatso zouma. Makamaka ma ectomorph omwe akufuna kunenepa, zopangira masewera olimbitsa thupi monga opeza zinapangidwa. Ndiwosakaniza ma Whey protein ndi chakudya chosavuta (shuga, maltodextrin, dextrose, kapena amylopectin). Komabe, kufunikira kogula wopeza ndizokayikitsa, chifukwa mutha kuzichita nokha: gawo la mavitamini a protein ndi nthochi ziwiri kapena thumba la zipatso zouma zidzafunika kufunika kwa "mphamvu" yopitilira apo.
Ngati metabolism yanu ikuchedwa kuchepa, ndibwino kuti musamamwe zakumwa zosavomerezeka mukatha kuchita masewera olimbitsa thupi. Izi zimalemetsa kapamba ndipo zimawonjezera kutulutsa kwa insulin, komwe kumalimbikitsa kupanga minofu ya adipose. Kuphatikiza apo, njala imasokonekera kwambiri chifukwa cha chakudya chosavuta, ndipo pambuyo pake sikungatheke kudya kuchuluka kwa chakudya chofunikira kuti mukhale ndi minofu yambiri.
Simufunikanso kuti chakudya chanu mukamaliza kulimbitsa thupi chizikhala ndi mafuta ambiri. Izi zidzasokoneza kufanana kwake. Mafuta, zachidziwikire, ayenera kupezeka pazakudya panthawi yopindulitsa minofu, izi ndizofunikira pakuphatikizira kwa mahomoni komanso magwiridwe antchito amthupi lonse. Zomwe zimatchedwa mafuta osakwanira mafuta zimapindulitsa kwambiri. Amapezeka mu fulakesi ndi mafuta ena a masamba, nsomba zofiira, nsomba zam'madzi, mtedza, ndi ma avocado. Koma ndibwino kuti musadye mafuta opitilira 25-35 magalamu nthawi imodzi mukaphunzitsidwa.
Pali lingaliro lotchedwa "zenera la anabolic". Chofunikira chake chimakhala chakuti chakudya chilichonse chomwe mumadya mkati mwa mphindi 30-60 mukamaliza kuphunzira chimakatsitsanso malo ogulitsa glycogen mu minofu ndi chiwindi ndikubwezeretsanso minofu yowonongeka. Kafukufuku sagwirizana ndi izi, koma othamanga ambiri amatsatira bwino lomwe munthawi ya kupindula kwa minofu. Komabe, ambiri amatanthauzira motere: "Mukamaliza maphunziro, mutha kudya chilichonse osanenepa." Poganizira izi, amapita kumalo ogulitsira omwe ali pafupi kwambiri ndikutseka zenera la anabolic. Sizigwira ntchito mwanjira imeneyi.
Kuchokera kuzinthu zopatsa thanzi zamasewera ndibwino kuti musankhe mapuloteni amtundu wa whey. Ichi ndi chinthu chabwino kwambiri pamtengo wamtengo wapatali. Kutumikira kulikonse kumakhala ndi magalamu 20-25 a mapuloteni osungunuka mosavuta komanso magalamu angapo a chakudya ndi mafuta.
Gome ili m'munsiyi limapereka zitsanzo zingapo zakudya pambuyo pa kulimbitsa thupi mukapeza phindu la minofu:
| Zamgululi | Zakudya za calorie, kuchuluka kwa mapuloteni, mafuta ndi chakudya |
| Magalamu 100 a oatmeal m'madzi, magalamu 100 a strawberries, mazira awiri athunthu, azungu azungu 5 | Makilogalamu 650, magalamu 30 a mapuloteni, magalamu 12 a mafuta, magalamu 80 a carbs |
| Magalamu 100 a mpunga wa bulauni, magalamu 150 a nkhuku yophika, masamba atsopano | Ma calories 550, magalamu 40 a mapuloteni, 4 magalamu a mafuta, 80 magalamu a carbs |
| Magalamu 100 a pasitala wa tirigu wokhazikika, magalamu 200 a ng'ombe, magalamu 100 a nyemba zoyera | Makilogalamu 900, magalamu 50 a mapuloteni, 32 magalamu a mafuta, magalamu 90 a carbs |
Tikulimbikitsanso kuti mudzidziwe bwino zitsanzo za zakudya zomwe zingakuthandizeni kuti mukhale ndi minofu yambiri.
Zomwe mungadye mutachita masewera olimbitsa thupi kuti minyewa ikule?
Ngati cholinga chanu ndikukulitsa minofu yowonda, ndiye kuti palibe ma carb osavuta mutaphunzitsidwa omwe sangadziwike. Simukusowa insulini, koma mahomoni okula, omwe amakula nthawi yochita masewera olimbitsa thupi. Ndipo kumwa chakudya kumachepetsa kupanga kwake kukhala zero.
Chifukwa chake, palibe chifukwa choti muthamangire kuti mulonge chakudya nthawi yomweyo, palibe chifukwa. Ntchito yanu ndikuchulukitsa kupanga kwa hormone yakukula. Ndi bwino kumwa puloteni yopatula kapena hydrolyzate popeza ilibe chakudya. Azungu azungu kapena timatumba ta nkhuku nawonso ndiabwino. Ndi bwino kuimitsa chakudya cham'madzi kwa ola limodzi kapena awiri, pokhapokha ngati mukuchita masewera olimbitsa thupi usiku kwambiri. Chinthu chachikulu sikuti kupitirira kuchuluka kwa kalori tsiku lililonse, ndiye kuti simungapeze mafuta owonjezera.
Hormone yokula ili ndi zinthu zambiri zopindulitsa, kuphatikiza: kukulitsa kwa minofu, kulumikizana bwino kwa mafupa ndi mitsempha, kuchira mwachangu kwa ma microtraumas, kuwotcha kwamphamvu kwamafuta, komanso mphamvu yolimbana ndi ukalamba. Gwirizanani, ndichopusa kukana zonsezi.
Kusiyana kwa zakudya mukamayesetsa m'mawa ndi madzulo
Mukapita kukachita masewera olimbitsa thupi m'mawa kwambiri, uwu ndi mayeso amthupi kale. Sikuti aliyense angathe kuchita izi. Pofuna kuti thupi lisavutike, ndikulimbikitsidwa kuti nthawi yomweyo muzidya mapuloteni ndi chakudya chokwanira mukamachita masewera olimbitsa thupi m'mawa. Izi zidzakupatsani mphamvu kuti mupitirize ntchito kapena kuphunzira ndikuyamba njira zobwezeretsera. Abwino ndi oatmeal wothira madzi ndi zipatso ndi mazira a nkhuku. Palibe chifukwa chakudya chamasewera pakadali pano, chifukwa masana mudzadya chakudya chokwanira kuti muchiritse. Ndibwino kuti muphunzitse pamimba yopanda kanthu, kumwa mapuloteni musanaphunzitse kapena kudya zipatso, ndiye kuti chakudya chotsatira pambuyo pake chimayamwa bwino.
Ndikugwiritsa ntchito madzulo, zinthu sizili bwino kwenikweni. Odya zakudya zambiri samalimbikitsa kudya ma carbs pambuyo pa 6-7 pm. Chakudya pambuyo pa masewera olimbitsa thupi moyenera chimakhala chokhala ndi mapuloteni ambiri. Pafupifupi gwero lililonse la protein limachita. Ngati kulimbitsa thupi kwanu kumatha mochedwa kwambiri, ndipo mumagona pambuyo pake, ndiye kuti mukufunika puloteni yotulutsa pang'onopang'ono (casein). Ithandizira njira za thupi la anabolic mukamagona. Izi zidzateteza kuwonongeka kwa minofu. Casein imapezeka kwambiri mu kanyumba tchizi, ndipo imagulitsidwanso ngati chakudya chamasewera. Ngati casein palibe, mutha kuyambiranso ndi mapuloteni okhala ndi zinthu zambiri - ndi osakaniza mapuloteni osiyanasiyana okhala ndi kuchuluka kwa chimbudzi.
Kodi ndizabwino kudya usiku pambuyo pa maphunziro?
Zachidziwikire, mutha kudya usiku, koma chakudyacho chizikhala "choyera" momwe mungathere ndikukwaniritsa zolinga zanu. Kuphatikiza pa kanyumba kanyumba kapena kugwedezeka kwa mapuloteni, mutha kugwiritsa ntchito azungu azungu ndi saladi watsopano ngati chakudya chomaliza musanagone. Ichi ndi chakudya chopepuka komanso chopatsa thanzi chomwe chimadzaza thupi ndi mapuloteni apamwamba kwambiri komanso fiber, osachulukitsa m'mimba.
Kudya musanagone sikuyenera kukhala kolemetsa. Kudya mopitirira muyeso kumalepheretsa kupanga melatonin, zomwe zimapangitsa kuti munthu asamagone bwino motero amalephera kuchira. Ndipo popanda kuchira moyenera, sipadzakhala kukula.
Mapuloteni chakudya pambuyo zolimbitsa thupi
Mapuloteni omwe amadya pambuyo pochita masewera olimbitsa thupi ndichinthu chofunikira pakuchira komanso kukula. Komabe, ziyenera kukumbukiridwa kuti gwero lililonse la mapuloteni limakhala ndi mayikidwe osiyana. Pambuyo pa kulimbitsa thupi m'mawa, timafunikira protein "yachangu", titatha masewera olimbitsa thupi madzulo - "pang'onopang'ono", patatha tsiku - china chapakati.
- Zakudya zomanga thupi mwachangu zimaphatikizapo mazira ndi azungu azungu, mkaka, kefir, protein yodzipatula komanso hydrolyzate.
- Zakudya zamapuloteni zomwe zimayamwa kwambiri zimaphatikizapo: nkhuku, nkhuku, nkhuku yowonda, nyama yankhumba, nsomba, nsomba, whey protein.
- Zakudya zamapuloteni zomwe zimachedwa kuyamwa zimaphatikizapo: kanyumba kanyumba, kasinasi, mapuloteni azinthu zambiri.
Zakudya zamapuloteni ziyenera kukhala zapamwamba kwambiri komanso zatsopano momwe zingathere. Gwiritsani ntchito zokhazokha kuchokera kwa opanga odalirika. Chowonadi ndi chakuti mtundu wa puloteniwo ndi wofunikira mofanana ndi kuchuluka kwake. Nthawi zambiri, zotsika mtengo komanso zotsika mtengo, amino acid amapangika ndikusowa, ndipo thupi sililandira micronutrients yofunikira kuchokera kwa iwo.
