Mukufuna ma calories angati patsiku kuti muchepetse thupi moyenera komanso mosamala?

Wothamanga aliyense yemwe amapita kumalo ochitira masewera olimbitsa thupi posachedwa amasintha kuchoka pagulu lopeza phindu, kupita munthawi yochepetsa kapena kuyanika. Kwa ambiri, ino ndi nthawi yomwe samakonda kwenikweni. Popeza izi zimafunikira kusintha kwathunthu pamalingaliro azakudya. Koma koposa zonse, muyenera kudziwa ndikutha kuwerengera kuchuluka kwama calories omwe muyenera kuchepetsa thupi.

Mfundo Zosowa

Tsoka ilo, ndizosatheka kuyankha funsoli mosasunthika. Koyamba, kudzakhala kofunikira kuchepetsa kuchuluka kwa kalori kwama 250 kilocalories okha. Zina, za 2000. Kodi mungawerengere bwanji kuchuluka kwa ma calories omwe muyenera kudya patsiku kuti muchepetse kunenepa? Kuti muchite izi, muyenera kuwerengera izi:

• Zakudya zamakono zamakono.
• Kuchuluka kwa kuchuluka, kutengera kupindula kwa minofu ndi mafuta amthupi.
• Kulimbitsa thupi.
• Kupezeka kwa katundu wa cardio.
• Chiwerengero cha zakudya.
• Mtundu wa chakudya chomwe chimadyedwa.
• Chakudya chomwe amafunikira ma calories.
• Mtundu wa thupi.
• Kuchuluka kwa minofu ya adipose mpaka minofu.

Monga mukuwonera, zonsezi sizophweka. Koma pali mfundo zina zosavuta zomwe zingakuthandizeni kukhetsa mapaundi owonjezerawo. Tiyeni tiyambe ndi njira yosavuta yochepetsera thupi. Pofuna kuwotcha mafuta mafuta, choyamba, muyenera kupereka zoperewera za kalori. Zodabwitsa ndizakuti, koma kwa ambiri sizowonekeratu. Chosowa chitha kupangidwa m'njira ziwiri:

1. Chepetsani chakudya.
2. Lonjezerani kumwa.

Nthawi yomweyo, muyenera kumvetsetsa kuti thupi lathu silopusa, ndikucheperachepera kwa michere, limayamba kuchepetsa kagayidwe kake, kamene kamakhudza zokolola, zochitika komanso kuchuluka kwa kuchepa kwa thupi. Ndi vuto liti lomwe mungayambe nalo? Pongoyambira, mutha kuchepetsa zakudya zanu mpaka 10% yama calories omwe mumawotcha. Ndiye kuti, ngati mumawononga pafupifupi ma 3000-3500 calories patsiku, ndiye kuti muyese, muchepetse zomwe zili ndi kalori mpaka 2500-2800. Pambuyo pa malire a sabata, onetsetsani kulemera kwanu ndikuwona magwiridwe antchito:

1. Ngati minofu iyamba kuwotcha, ndiyofunika kuwonjezera kuchuluka kwa kalori ndi 3-5%.
2. Zotsatira zake ndizokhutiritsa, palibe chomwe chiyenera kuchitidwa.
3. Ngati mukufuna kufulumizitsa kuchepa thupi, onjezerani mapuloteni ndikuchepetsa kuchuluka kwa kalori ndi 10% ina.

Kutsatira mfundoyi, mutha kuchepa ndi kulemera kofunikira. Mwachilengedwe, koyambirira, mulingo woponya mapaundi owonjezera udzakhala wapamwamba kuposa kumapeto.

Mitundu yazakudya (chabwino, kapena "zabwino komanso zoyipa")

Mfundo imeneyi imawoneka ngati yosavuta komanso yosavuta, koma ili ndi zovuta zambiri zomwe zimapangitsa kuti ambiri omwe amapita ku masewera olimbitsa thupi azivutika. Choyambirira, uwu ndi mtundu wa michere yolandiridwa, mphamvu yake yeniyeni yamphamvu.

Mapuloteni

Mapuloteni amaonedwa kuti ndi othandiza kwambiri. Chifukwa chiyani? Chilichonse ndichosavuta. Ndikuchepa pang'ono (pafupifupi 10-15%), samapita kukangowononga mphamvu, koma kusintha kwa amino acid, yomwe imalowa minofu ya minofu, ndikukulolani kuti muchepetse njira zamagetsi. Ndikuchepa kwakukulu, thupi labwino silisamala komwe angapeze mphamvu, chifukwa chake limaphwanya mapuloteni mosavuta komanso mwachangu ngati michere ina.

Ndikofunika kumvetsetsa kuti kuti muchepetse kunenepa, muyenera kuyang'anira osati zokhazokha, komanso kukhuta kwathunthu. Kaya ndi zakudya zabwino bwanji, sizikhala zopindulitsa ngati mukumva njala mukangodya.

Chifukwa chake, mapuloteni onse amafunikanso kugawidwa:

1. Mofulumira - nthawi zambiri mawilo. Imakumbidwa ndi thupi patangopita maola ochepa, kenako imayamba kufuna chakudya china.
2. Wosachedwa - casein, osati nyama yodya. Nthawi zambiri zimakumbidwa ndikusweka kwanthawi yayitali.
3. Zovuta - dzira loyera, nsomba zodyera komanso nyama ya nkhuku.

Kwa iwo omwe akufuna kukhala ndi minofu yambiri, ndibwino kugwiritsa ntchito mitundu itatu yonse ya mapuloteni (chifukwa cha izi, minofu imapatsidwa amino acid ndipo imatha kusungidwa). Kwa iwo omwe akutsata cholinga chongowonjezera kuchepa kwa thupi, mutha kugwiritsa ntchito mapuloteni ocheperako omwe angathetse njala kwa nthawi yayitali.

Mafuta

Malo achiwiri ochepetsa thupi, oddly mokwanira, ndi mafuta. Chifukwa chiyani? Chilichonse ndichosavuta.

1. Mafuta amakhala ndi cholesterol yofunikira, yomwe imakhudzidwa ndi kaphatikizidwe ka mahomoni akuluakulu a anabolic - testosterone, zomwe zikutanthauza kuti zimakupatsani mwayi wosunga minofu ya minofu.
2. Mafuta amapukusidwa kwa nthawi yayitali kwambiri ndipo samayamwa thupi. Izi zimabweretsa kuwonjezeka kwa kugaya kwam'mimba, komwe kumakupangitsani kuti mukhale okwanira kwanthawi yayitali.

Komabe, ndikofunikira kumvetsetsa kuti si mafuta onse omwe amapangidwa ofanana. Zakudya zamakono zamakono zimayang'aniridwa ndi omega 6 fatty acids (omwe amapezeka mu mafuta a mpendadzuwa), omwe amasokoneza kwambiri ma acid m'thupi. Chifukwa chake, pochepetsa thupi, tikulimbikitsidwa kuti musinthe mafuta a mpendadzuwa ndi mafuta, kapena mafuta a nsomba - olemera ndi omega 3 polyunsaturated acid.

Chidziwitso: Pali chabodza kuti mukamachepetsa thupi, muyenera kuchotseratu zakudya zamafuta. Ali woona pang'ono. M'malo mwake, ngati mumalalikira zakudya zosiyana ndikudya zakudya zamafuta zopanda chakudya komanso mumadzipatsa fiber, pafupifupi ma omega fatty acids onse amangodutsa mthupi osangolowetsedwa kapena kuyikidwa. Komabe, ngati muphatikiza mafuta acid ndi chakudya chochepa, ndiye kuti insulin yotulutsidwa idzatsegula malo osungira mafuta, komwe ma calories onse omwe amachokera ku mafuta acids sangasinthe.

Zakudya Zamadzimadzi

Zakudya ndizoyipa zofunikira. Ndizochokera kwa iwo omwe amakhala ndi mafuta ambiri, ngakhale munthu angafune bwanji. Mukazichotsa pazakudya zanu, thupi silisunganso glycogen ndipo silidzatha kugwira bwino ntchito. Koma mukamauma / kuchepa thupi, muyenera kuchepetsa kuchuluka kwa chakudya mwanjira iliyonse. Kuphatikiza apo, zotsalazo ziyenera kugawidwa moyenera. Makamaka, muyenera kudya chakudya chambiri - amatenga nthawi yayitali kuti agayike, zomwe zikutanthauza kuti, monga mapuloteni ovuta, amakulolani kuti mukhale ndi nthawi yayitali... Mfundo yachiwiri ndikugwiritsa ntchito index ya glycemic ndi katundu.

Mndandanda wa glycemic m'mawu osavuta ndi gawo lomwe limayambitsa kuchuluka ndi kuchuluka kwa mayamwidwe a chakudya. Ndiye kuti, ndikokwera kwambiri, ma calories ofulumira komanso owonjezera amalowa m'thupi.

Katundu wama glycemic ndimomwe dongosolo lam'mimba limayankhira chakudya chomwe chimabwera. Kuti muchepetse kunenepa, muyenera kuyang'ana zakudya zomwe zimakhala ndi kuchuluka kwa glycemic - zomwe zimapangitsa kuti zikhale zovuta kukumba, motero zimachepetsa kuchuluka kwa chakudya m'thupi.

Mwachitsanzo, chitsanzo chosavuta kwambiri ndi shuga ndi uchi. Shuga ali ndi index wokwera komanso wotsika kwambiri. Ndipo, chifukwa chake, imakulitsa kukhathamira kwakanthawi kochepa kwambiri. Komano, uchi - uli ndi index yotsika kwambiri ya glycemic, chifukwa yomwe imatha kumitsa njala kwa nthawi yayitali.

Moyo wabera

Kwa iwo omwe nthawi zonse amakhala ndi njala (chifukwa cha kuchuluka kwa acidity kapena chifukwa chodya kalori osakwanira), pali vuto la moyo lomwe lingakuthandizeni kuti mukhalebe akumva kwa nthawi yayitali. Ichi ndi ulusi. Amapezeka m'masamba obiriwira ndi zowonjezera zowonjezera. Ubwino wake ndi chiyani?

1. Imachedwetsa kugaya chakudya. Izi zimabweretsa kukhalitsa kwakutali.
2. Zimakupatsani mwayi kuti mudzaze m'mimba yopindika popanda kuwonjezeka kwakukulu kwama calories.
3. Amachotsa mapuloteni owonjezera ndi mafuta m'thupi, omwe samayikidwa mu minofu ya adipose.

Zachidziwikire, izi si njira yothetsera vutoli, koma ndi chifukwa cha ulusi womwe ungapangitse kuti muchepetse thupi ndikuchepetsa zovuta komanso kumva njala.

Momwe mungawerengere zolakwikazo molondola?

Kuti mumvetsetse kuchuluka kwa zopatsa mphamvu zomwe muyenera kudya patsiku kuti muchepetse kunenepa, muyenera kudziwa kuchuluka kwa anthu omwe amawagwiritsa ntchito. Kupatula apo, mphamvu ya chakudya chonse chimadalira izi. Popeza kuchuluka kofanana kwa ma calories kwa munthu yemwe akutsogolera moyo wokangalika kapena chiwongola dzanja cha masiku atakhala muofesi ayenera kukhala osiyana.

Kuti muwerenge kuchuluka kwa kalori patsiku, muyenera:

• Werengani kuchuluka kwanu kopanda mafuta amthupi.
• Kenako, pogwiritsa ntchito chidziwitso pazochita zolimbitsa thupi tsikuli, werengetsani mtengo wake.

Mwachitsanzo: kwa munthu wolemera makilogalamu 75 ndikuchita masewera olimbana ndi munthu wa 75 kilogalamu, kutsogolera moyo wongokhala, kuwerengera kwa kalori kudzasiyana pafupifupi 35%. Chifukwa chake, oyamba adzafunika kuganizira zakumwa kwama calories pamasewera (pafupifupi 700-1000 kcal pafupifupi). Ndipo kulemera kwake konse chifukwa cha mafuta ochepa thupi kumakhala kokwera kwambiri. Munthu amene samachita nawo masewerawa amakhala ndi vuto lochepa, ndipo kusowa kwa ndalama pa maphunziro kumawathandiza kuchepetsa chakudya. Kuchuluka kwa otaya kudzachitidwa ndi cholakwika chochepa, chifukwa matebulo onse pa intaneti ndi ofanana.

Pambuyo powerengera kuchuluka kwa kalori, mutha kuyamba kupanga zakudya.

Kwa amuna

Kuwerengera kwakumwa ndi kudya kwa kalori patsiku ndizovuta kwambiri ndipo sizolondola nthawi zonse. Chifukwa chake, chilichonse chimachitika nthawi zonse ndi mayesero ndi zolakwika. Komabe, kafukufuku wa asayansi aku America atha kutengedwa ngati maziko. Anapeza kuti munthu wamba wokhala ndi makilogalamu 75 ndi mafuta 25% amatha 3000 kcal patsiku (osaphunzitsidwa). Kutengera ndi izi, timawerengera kuchuluka kwa kalori pa kilogalamu ya kulemera konse. Izi zimatulukira ku 53 kcal pa kilogalamu. Izi zikutanthauza kuti kuti pakhale vuto, amuna adzafunika kupanga kuchepera kwa 10% (48 kcal pa kilogalamu), pomwe kuchuluka kwa kalori kumawerengedwa. Pa masiku ophunzitsira, mutha kuwonjezera zowonjezera 500-600 kcal, zomwe zimagwiritsidwa ntchito pophunzitsa.

Kwa akazi

Pogwiritsa ntchito maphunziro omwewo, ofufuzawo adapeza kuti mzimayi wolemera makilogalamu 70 wokhala ndi mafuta m'thupi mwa 25% amatha makilogalamu 2,500. Izi zikutanthauza kuti azimayi amatha pafupifupi 47 kcal pa kilogalamu ya kulemera. Kuwerengera kwa chakudya chomwe chikubwera ndikofanana. Kuwerengetsa kulemera kwa ukonde, pangani kuchepera kwa 10%, onjezani zopatsa mphamvu 300-500 masiku ophunzitsira.

Kugwiritsa ntchito michere moperewera kwa kalori

Payokha, mwachidule, ndi bwino kuthamanga kudzera mukugwiritsa ntchito michere popanga vuto la kalori. Ndi menyu yolembedwa bwino komanso kuchepera pang'ono kwa kalori, zonsezi zimangodalira kuchuluka kwa chakudya komanso kupezeka kwa katundu.

Mlandu wa 1: Munthu adachepetsa pang'ono ma calories ndikuchita masewera

Poterepa, kutsika kwabwino komanso kwapamwamba kumatsimikiziridwa, ngakhale pamlingo wotsika kwambiri. Masewera ndi kuchepa pang'ono kwama calorie kumachepetsa malo osungira glycogen, powona momwe mphamvu zomwe zikubwera sizimapita kudepoti yamafuta, koma minofu. Ponena za mafuta omwe, chifukwa chakuchepa kochepa, amawadyetsa mwachangu pophunzitsidwa atangomaliza kutulutsa glycogen. Mapuloteni amatenga nawo gawo pantchito yomanga minofu.

Mlanduwu 2: Munthuyo wachepetsa kwambiri ma calories komanso masewera

Poterepa, mutha kupereka chotsatira chakuwonda, pambuyo pake chimachedwetsa. M'masiku oyambirira a 2-4 mutadula kalori, thupi limadya minofu ya adipose ndi inertia. Kuchuluka kwa mphamvu sikukonzanso, njirayi imatenga njira ina. Padzakhala kuchepa kwa minofu (monga wogwiritsira ntchito mphamvu zazikulu), kuchepa kwa kagayidwe kachakudya. Poterepa, mapuloteni ndi mafuta omwe akubwera sangagwiritsidwe ntchito kupangira maziko a anabolic, koma adzasungidwa mwachindunji mu malo osungira mafuta. Zakudya zoterezi zimakuthandizani kuti muchepetse thupi kwakanthawi kochepa (mpaka masiku 6).

Mlanduwu 3: Munthuyo wachepetsa pang'ono ma kalori ndipo samasewera

Palibe chomwe chidzachitike. Popeza malo ogulitsira a glycogen amathera pang'onopang'ono, thupi limangoyamba kusintha mapuloteni ndi mafuta kukhala mphamvu yobweza kusoweka. Ndikusowa kwakukulu, kuchepa kwa metabolism kudzachitika.

Mlanduwu 4: Munthuyo adachepetsa ma calories pang'ono ndikuwonjezera kuchuluka kwa chakudya

Nthawi iliyonse mukatha kudya, hormone insulini imatsegula maselo ndikutulutsa mphamvu zowonjezera. Ngati yagwiritsidwa ntchito, ndiye kuti munthuyo amachotsa mafuta owonjezera, ngati sichoncho, ndiye asanatseke ma cell, mphamvuzo zimasandulika mafuta. Kuchepetsa thupi koma kotsika kwambiri. Powonjezera kuchuluka kwa kagayidwe kake.

Mlanduwu 5: Munthuyo adachepetsa kwambiri ma calories ndikuwonjezera kuchuluka kwa chakudya

Ndikuchepa kwakukulu, chamoyo chokhala ndi kagayidwe kofulumira chidzawotcha mphamvu zonse (zomwe zimafunikira kukhalabe ndi mphamvu), minofu ndi minofu ya adipose idzagwiritsidwanso ntchito. Njira yachangu kwambiri yochepetsera thupi, nthawi zambiri imagwiritsidwa ntchito ndi amayi omwe safuna kusunga minofu ya minofu. Zosagwira ntchito kwa othamanga chifukwa chotheka kutaya mawonekedwe ndi magwiridwe antchito. Mapuloteni amagwiritsidwa ntchito pobwezeretsa mphamvu, osati kupanga minofu.

Mndandanda wazakudya zothandiza

Ngati muli ndi chidwi chofuna kuchepetsa thupi, simuyenera kungowerengera kuchuluka kwa zopatsa mphamvu patsiku, komanso kuti mupange chakudya kuchokera kuchakudya choyenera komanso chopatsa thanzi.

Mndandanda wazakudya zovomerezeka mukamapanga zakudya zapadziko lonse lapansi kuti muchepetse kunenepa.

Monga mukuwonera, mndandanda wazakudya zomwe zitha kudyedwa pakuchepetsa komanso kuyanika ndizazikulu kwambiri, chinthu chachikulu ndichokumbukira zakuchepa kwa kalori ndikuti kuchuluka kwa michere yomwe ikubwera iyenera kukhala yoyenera. (apa pali zambiri zokhudza kuyanika kwa atsikana).

• Mapuloteni 60%.
• Mafuta - 10-15%.
• Zakudya - 25%

Zotsatira

Pafupifupi zakudya zonse zamakono zimadalira ma calories. Kuyambira wopanda vuto, ndikutha modetsa nkhawa kwambiri. Ngati mukufunadi kuti muchepetse kunenepa kwambiri, osavutika ndi njala, osataya minofu, komanso koposa zonse, kupewa kubwezera, koma nthawi yomweyo simunadzipereke ku njira yayikulu, yesani njira yosavuta.

1. Dulani chakudya chanu ndi 10% kuchokera pano.
2. Dulani mafuta otsalawo muzakudya zambiri (5-7).
3. Onani mamba.

Ngati pali zotsatira - zabwino, ayi - zikutanthauza kuti muyenera kudula zochulukirapo. Pogwiritsa ntchito mfundo yosavuta imeneyi, mutha kuonda popanda kusintha kadyedwe kanu.

Kwa iwo omwe akufuna kuchepetsa thupi mwachangu, bwino komanso osachita khama - ingotsatirani mfundo zomwe zatchulidwa kale.

Onerani kanemayo: Burn 600 calories in 60 min!! Fast Paced Cardio u0026 Strength Full Body. No equipment (Mulole 2025).