Pafupifupi wothamanga aliyense wovuta nthawi ina amakhala ndi chikhumbo kapena chofunikira chofunikira chotsani mafuta owonjezera kuti athe kutsindika kupuma kwa minofu ndikukhala bwino. Izi zimachitika pokonzekera mpikisano, komanso kungochotsa mapaundi owonjezera munyengo yakunyanja.
Mutu wa nkhaniyi ndi chakudya choumitsira thupi. Muphunzira za njira zabwino kwambiri zodyera zomwe zimapangitsa kuti chithunzi chanu chikhale chokwanira kwambiri, yerekezerani zakudya zoyanika kwambiri wina ndi mnzake ndikusankha njira yoyenera kwambiri.
Chofunika cha kuyanika zakudya
Kuchita masewera olimbitsa thupi pafupipafupi, kudya koyenera komanso kuyanika thupi ndi njira zabwino zopezera tanthauzo la minyewa.
Chofunikira cha zakudya zilizonse zowumitsa chimayang'aniridwa ndikuwotcha mafuta amthupi pogwiritsa ntchito zoperewera zochepa kuposa momwe thupi limafunira kuti likhale lolimba thupi nthawi zonse.
Cholinga chachikulu cha njirayi ndikupanga mpumulo ndi matupi amthupi munthawi yochepa, ndikuwonetsa bwino mizere ya minofu.
Zotsutsana
Ngakhale zili bwino, zakudya zoyanika thupi zimakhala ndi malire ambiri. Nthawi zina, zakudya zamtunduwu zimatsutsana. Izi ndichifukwa chamakhalidwe amthupi komanso othamanga.
Sitikulimbikitsidwa kuti "muume" ngati izi:
- Matenda a m'mimba;
- ndi kuphwanya ntchito ya impso;
- ndi matenda a chiwindi;
- anthu omwe ali ndi matenda amtima.
Samalani izi: kuti "mukhale pansi kuti muumitse", muyenera kukhala ndi minofu yabwino. Pachifukwa ichi, zidzatanthauzira bwino minofu, ndikuchotsa mafuta osakanikirana nawo. Kupanda kutero, kuyanika kudzasandulika kutopa, ndipo potuluka simudzapeza thupi lopumuliratu, koma mawonekedwe owonda.
Maonekedwe osankha zakudya za atsikana
Ngati ndinu msungwana ndipo mukufuna kupeza zotsatira popanda vuto lililonse pazaumoyo, sankhani zakudya zoyanika thupi, kutengera mtundu wa thupi lachikazi. Tisanapitilire ku upangiri pakusankha zakudya zoyenera, tiyeni tikambirane za thupi la mkazi (timalimbikitsanso zofunikira pakuumitsa thupi la atsikana kunyumba).
Makhalidwe a thupi wamkazi
Tiyeni tilembe mfundo zofunika kwambiri:
- Mu thupi lachikazi, poyerekeza ndi lamwamuna, kuchuluka kwa kagayidwe kake ndikotsika kwambiri. Pali ulusi wocheperako wamthupi mwa mkazi, choncho kilogalamu iliyonse yamafuta imagwiritsa ntchito mphamvu zochepa. Ndi chakudya chofanana cha ma kalori ambiri, mayi amalemera mopitilira muyeso kuposa mwamuna.
- Chifukwa cha njira yosungira (yofunikira kunyamula mwana), thupi la mayi ndilosavuta kusamutsa chakudya chamafuta mumafuta amthupi.
- Mafuta osungidwa mwa akazi amawonongera mphamvu amafunikira kwambiri kuposa amuna. Chilengedwe chimaonetsetsa kuti thupi lachikazi limagwira ntchito ngati malo opangira magetsi, kupezera mphamvu zamagulu amtundu wa glycogen ndi malo osungira mafuta, ndipo ngati kuli kotheka, amatha kugwiritsa ntchito nkhokwe zamagetsizi mosavuta. Ndicho chifukwa chake minofu ya mkazi ndi yofunitsitsa kusunga chakudya monga glycogen. Mbali iyi ya thupi lachikazi itha kuonedwa ngati yopindulitsa ndikugwiritsidwa ntchito kuti muumitse bwino thupi limodzi ndi maphunziro oyenerera. Chinthu chachikulu ndikuonetsetsa kuti chakudya chophweka chomwe chimadyedwa sichisanduka mafuta.
- Mbali ina ya thupi lachikazi ndiyo kugawa minofu mosafanana mthupi lonse. Corset yam'mimba yam'mimba mwa akazi ndiyotukuka kwambiri kuposa amuna. Komabe, pakauma, kusintha kumtunda kwa amayi kumawonekera kwambiri, popeza mafuta ndi madzi ochulukirapo amachotsedwa kumaso, mikono ndi chifuwa, komaliza kumiyendo ndi matako.
Kuyanika malamulo azakudya atsikana
Kutengera ndi mawonekedwe amthupi lachikazi, omwe takambirana pamwambapa, tiwonetsa mfundo zingapo pazakudya za akazi zoumitsira:
- Zakudya zamagulu zovuta zimaloledwa (ndipo nthawi zina zimalimbikitsidwa makamaka). Gawo lawo pazakudya sayenera kupitirira 30-40%.
- Mafuta omwe amalimbikitsidwa ndi 10-20% yazakudya. Zimakhumudwitsidwa kwambiri kuthetseratu mafuta pakumauma kwa amayi kuti mupewe mavuto akamasamba, mahomoni komanso thanzi labwino.
- Maziko a chakudya poyanika ndi mapuloteni (50-60% azakudya zonse za tsiku ndi tsiku).
- Idyani fiber pamene mukuyanika. Magwero a fiber - mitundu yonse ya kabichi, zukini, nkhaka, amadyera, nyemba, chinangwa. Zomera zamasamba zimakhuta msanga komanso kupondereza njala.
- Onetsetsani kuchuluka kwa madzi akumwa pa chakudya cha tsiku ndi tsiku (kuchuluka kwake ndi malita 2-2.5 patsiku). Onjezerani kuchuluka kwanu kwamadzimadzi kutentha kwambiri komanso kuchita masewera olimbitsa thupi.
- Pofuna kupewa kupsinjika, sitilola kukana mwadzidzidzi chakudya: kuyamba kuyanika ndikuchepa pang'ono pang'ono kwa zakudya m'zakudya, m'malo mokoma ndi ufa wokhala ndi michere yathanzi kuchokera ku zipatso ndi chakudya chambiri chambewu.
- Sikoyenera kudya maola 1.5-2 musanaphunzire komanso kwa maola 1.5-2 zitachitika. Kupatula kwake ndizowonjezera masewera omwe alibe mafuta ndi chakudya.
- Mulingo woyenera kuwonda nthawi yayanika ndi 1.5-2 makilogalamu sabata. Mukayamba kuchepa msanga, mumangotaya madzi ndikuwotcha minofu yanu.
- Ndibwino kuti mudye chakudya kasanu ndi kamodzi kapena kasanu patsiku, kugawa chakudya cham'mawa chamasana, nkhomaliro, chakudya chamadzulo ndi zodyera ziwiri.
Makhalidwe posankha chakudya chamwamuna
Kusankhidwa kwa chakudya choyenera choumitsira thupi kwa amuna kumadaliranso mikhalidwe ya thupi, yomwe tikambirana pansipa.
Zovuta zamthupi lamwamuna
Mahomoni akulu amthupi lamwamuna ndi testosterone. Popanda kupezeka, imatenga nawo gawo pazinthu zonse zamagetsi: imathandizira kukula kwa minofu, imakhudza kaphatikizidwe ka mapuloteni ndi endorphins m'magazi, imathandizira pakugawana mafuta amthupi, ndikuchepetsa ukalamba.
Kukula kwa minofu yogwira kumachitika kokha pamene zotsatira za anabolic za testosterone zimaposa mphamvu ya cortisol.
Mu thupi la munthu wamkulu, pafupifupi 3-11 mg ya testosterone imapangidwa patsiku. Ndi zaka (pambuyo pa zaka 35-40) ma testosterone amachepetsa pang'onopang'ono pafupifupi 1% chaka chilichonse.
Amuna ambiri omwe amachita masewera olimbitsa thupi, makamaka akatswiri othamanga, amagwiritsa ntchito anabolic steroids kuti awonjezere kuchuluka kwama testosterone m'magazi. Komabe, pali kusiyana kofunikira: pomwe mukugwiritsa ntchito ma mahomoni opanga, zisonyezo zamphamvu ndi zina zakunja zimasintha, koma kugwiritsidwa ntchito kwa testosterone ndi ma analogs ake ndiwowopsa chifukwa cha zovuta zina za thupi.
Nthawi zambiri, kutha kwa anabolic steroids, testosterone yake imatha kupangidwa mu voliyumu yofunikira, ndipo kuchuluka kwa estrogen (mahomoni achikazi) ndi prolactin (mahomoni achikazi omwe amayamwitsa mkaka wa m'mawere) amayamba kukwera kwambiri, zomwe zimapangitsa kusokonekera kwakukulu kwa mahomoni ndikusintha kosafunikira. Chifukwa chake, akatswiri amalimbikitsa kuwonjezera testosterone kokha m'njira zachilengedwe, makamaka, mothandizidwa ndi zakudya zosankhidwa bwino komanso maphunziro oyenerera.
Malangizo a zakudya zouma kwa amuna
Chakudya choumitsa thupi cha amuna sichiyenera kungotentha mafuta mwachangu, komanso chothandiza paumoyo.
Kutengera mawonekedwe amthupi lamwamuna lomwe tafotokozali pamwambapa, tikukhazikitsa mfundo zingapo zofunikira pakudya poyanika thupi mwa amuna:
- Maziko a chakudya poyanika ndi mapuloteni, gawo lawo liyenera kukhala 50-60% yazakudya zonse za tsiku ndi tsiku. Mapuloteni omwe amapezeka poyanika ndi zakudya monga: Turkey, nkhuku, nyama ya kalulu, nyama ya nkhumba yowonda, ng'ombe, mwanawankhosa, nsomba, mazira a nkhuku, tchizi, ndi tchizi tomwe tili ndi mafuta ochepa.
- Mukamauma mwa amuna, chakudya chovuta kwambiri chimalimbikitsa kugwiritsa ntchito. Gawo lawo pazakudya sayenera kukhala lochepera 30-40%. Magwero a chakudya chofunikira: buckwheat, balere, mapira, oatmeal ayenera kupezeka pa chakudya cha tsiku ndi tsiku. Kutsika kwakukulu kwa kuchuluka kwa chakudya pa kuyanika kumatha kubweretsa kuchepa kwa testosterone.
Kwa 200 magalamu a mapuloteni patsiku, payenera kukhala osachepera 300-400 magalamu a chakudya. Pachifukwa ichi, chakudya chochepa kwambiri cha carb, chomwe chimagwiritsidwa ntchito kwambiri kuyanika thupi, chimatayika pazakudya zapa zone, pomwe chiŵerengero cha chakudya, mapuloteni ndi mafuta ndichabwino kwambiri: 40/30/30.
- Mafuta ayenera kupanga pafupifupi 15-25% yazakudya. Perekani zokonda zamafuta osasakanizidwa: mafuta a azitona, mafuta a zitsamba, mafuta achilengedwe a chiponde, dzungu ndi mpendadzuwa, walnuts. Tikulimbikitsidwa kudya nsomba zokhala ndi mafuta ochulukirapo: nsomba, nsomba, nsomba zam'madzi.
- Idyani zakudya zokhala ndi ulusi wambiri komanso ulusi wazomera. Izi ndi monga: kabichi wamtundu uliwonse, zukini, biringanya, sikwashi, mitundu yonse ya saladi, amadyera, nyemba.
- Chakudya choumitsira thupi kwa amuna sayenera kukhala ndi ma calories ochepa, chifukwa pomwe kuchuluka kwa kalori kumakhala kotsika kuposa ma 2000 calories patsiku, chiopsezo chakuchepa kwa testosterone m'magazi chikuwonjezeka. Ndi bwino kuthera kuchuluka kwa zopatsa mphamvu m'malo ochitira masewera olimbitsa thupi.
- Onetsetsani kuchuluka kwa madzi akumwa mu chakudya chanu cha tsiku ndi tsiku (kuchuluka kwake ndikosachepera 2.5-3 malita patsiku, komanso kupitilira komwe kumakhala nyengo yanyengo komanso kuchita masewera olimbitsa thupi). Madzi samangothamangitsa kagayidwe kake, komanso amathandizira kuchotsa poizoni mthupi, omwe amasonkhanitsidwa m'mitundu yayikulu ndi zakudya zamapuloteni.
- Idyani kasanu ndi kawiri pa tsiku, pomwe kalori ya chakudya chilichonse payokha sayenera kupitirira zopatsa mphamvu 500.
Thanzi lamunthu, malingaliro ake ndi moyo wake wonse zimadalira milingo ya testosterone. Ichi ndichifukwa chake ndikofunikira kutsatira chakudya choyenera ndikusankha mosamala mankhwala kuti muumitse, kuti musasokoneze maziko amphongo amphongo.
Unikani zakudya zabwino zowuma
Pali njira zambiri zochotsera mafuta ochepa kwambiri. Takusankhirani njira 4 zothandiza kwambiri, tafotokozerani mfundo ndiubwino wawo.
Zakudya zopanda mafuta
Odziwika kwambiri pakati pa othamanga ndi zakudya zopanda mavitamini. Momwemo, ndimadzi ochepa, chifukwa pakuchita, ndizotheka kuchepetsa chakudya pang'ono pachakudya. Posankha zakudya zoyanika, othamanga ambiri amaima pamiyeso "yopanda chakudya" chifukwa chothandiza. Zakudya zimakhala zomveka kuchokera ku dzina - kuchepetsa kudya kwa chakudya chilichonse m'thupi.
Zinthu Zololedwa
Pa chakudya chopanda chakudya, amaloledwa kudya:
- nyama yopyapyala: nkhuku, nkhukundembo, ng'ombe, yowonda nkhumba, kalulu, mwanawankhosa;
- nsomba, nsomba;
- mazira;
- masamba obiriwira okhala ndi fiber;
- zopangira mkaka: tchizi wolimba, mkaka, kanyumba tchizi, kefir, mkaka wowotcha wowotcha, kirimu wowawasa;
- madzi akumwa (osachepera 2-3 malita patsiku).
Mfundo yogwiritsira ntchito
Mfundo zachokera limagwirira gluconeogenesis - mapangidwe shuga kuchokera mankhwala ena m'thupi kuti akhale kagayidwe. Popanda kudya chakudya, thupi limayamba kugawa mafuta kukhala ma molekyulu a asidi ndi glycerin, ndipo mapuloteni kukhala ma amino acid, omwe amapangira shuga. Njirayi imakhala yamphamvu kwambiri, ndipo pakalibe chakudya chama carbohydrate kumabweretsa kuchepa kwamafuta mwachangu. Koma kumamatira ku zakudya zotere, samalani, chifukwa kusowa kwakukulu kwa shuga m'thupi kumayambitsa chodabwitsa cha ketosis.
Ketosis ndiko kuwonongeka kwa mafuta omwe amapezeka kale ndi thupi kuti athe kupeza mphamvu (shuga). Ndi ketosis, chiwindi chimayamba kutulutsa asidi wa ketonic, zomwe zimawonjezera chiopsezo chakupha ndi mankhwala a acetone.
Ngati kusungunuka kwa matupi a ketone kumafika pachimake, ketoacidosis imatha kuyamba m'thupi - poyizoni wambiri ndi zinthu zowola. Fungo lakuthwa la acetone lochokera mkamwa limawoneka, vuto limakula kwambiri, pali chizungulire, kunyansidwa kapena kusanza. Ndi zovuta zazikulu komanso kusapezeka kwa mankhwala, ketoacidosis imadzala ndiimfa (makamaka ngati munthu ali ndi matenda a shuga kapena matenda ena amadzimadzi).
Ndipo komabe, "wopanda ma carbohydrate" ndiye mtsogoleri wosatsutsika pakusankha zakudya zoumitsira thupi kwa othamanga ambiri, chifukwa zimawathandiza kuti azitha kupeza bwino pakanthawi kochepa.
Analog ndi zakudya za Dr. Atkins, zomwe mwachizolowezi zimachitika m'magawo anayi: gawo lokonzekera (kukonzekera), gawo la kuwotcha kwamafuta, gawo losintha ndi kukonza. Zakudya za Dr. Atkins ndizakudya zochepa kwambiri zama carb.
Zakudya zapa zone
Zakudya zoyendera nthawi zambiri zimasankhidwa ndi othamanga omwe amaphunzitsa mwakhama ngakhale atayanika. Chifukwa cha chakudya chamagulu (palibe choletsa chilichonse chakumwa), zimakuthandizani kuti muzichita masewera olimbitsa thupi mwamphamvu popanda kukhala ndi vuto lamphamvu lamphamvu (gawo limodzi lazakudya zopanda mavitamini).
Mfundo yogwiritsira ntchito
Chofunikira cha zakudya zonal chimagawa magawo azakudya zamtundu uliwonse zamapuloteni, mafuta ndi chakudya muyezo: 30/30/40, motsatana. Zakudya zamagawo zimafunikira njira ya munthu aliyense, popeza kuti apange menyu, amafunika kuwerengera zofunikira za protein ya wothamanga wina.
Zakudya za zone zone:
- Zakudya zonse za tsiku ndi tsiku zimagawika mapuloteni, chakudya ndi mafuta. Pa nthawi imodzimodziyo, puloteni imodzi imakhala ndi magalamu 7 a mapuloteni, gawo limodzi lamadzimadzi limakhala ndi magalamu 9 a chakudya, ndipo mafuta amodzi amakhala ndi magalamu 1.5 a mafuta.
- Kuchuluka kwa mapuloteni ndi mavitamini ayenera kukhala 1: 1.
- Chiwerengero cha zakudya patsiku ndi zosachepera 5: 3 zazikulu ndi 2 zokhwasula-khwasula. Ngati mukuchita masewera olimbitsa thupi kwambiri mukamauma, muyenera kuwonjezera kuchuluka kwa zakudya, osati kukula kwake.
- Zakudya zopatsa mphamvu zazikuluzikulu siziyenera kupitirira ma calorie 500, ndipo chotupitsa sichipitilira ma calorie 150.
- Pakati pa chakudya, zopuma zoposa maola 4 siziloledwa.
- Mapuloteni amasankhidwa bwino ndi mafuta ochepa.
- Mafuta omwe ali mu zakudya ayenera kukhala osakwanira.
- Zakudya zamadzimadzi ziyenera kukhala ndi glycemic index.
Zopezedwa Zamgululi
Zakudya zamagawo sizipereka malamulo okhwima pazakudya zomwe amadya. Zakudya zawo zokha zopatsa mphamvu ndi seti ya michere ndizoyang'aniridwa.
Kuyanika munthawi zotere mwina sikungakhale kothandiza, koma kuphatikiza ndi kulimbitsa thupi kwambiri, zotsatira za zakudya zam'derali sizikhala zazitali kubwera.
Zakudya za Paleo
Zakudya za Paleo zimawerengedwa kuti ndizokonda kwambiri pakati pa CrossFitters, popeza omwe adazipanga ndi omwe amayambitsa CrossFit a Greg Glassman. Zakudya izi zimangokhala pakudya mapuloteni apamwamba kwambiri: nyama, nsomba, nsomba, zipatso ndi ndiwo zamasamba zolemera, komanso zipatso ndi mtedza. Mwanjira ina, ndi zinthu zokha zomwe zimagwiritsidwa ntchito zomwe zikadatha kupezeka kwa anthu akale mu nthawi ya Paleolithic.
Mfundo zopatsa thanzi
Mfundo za zakudya za paleo:
- Amaloledwa kudya zinthu zachilengedwe zokha zomwe sizinachititsidwe kutentha kapena kukonza zina kapena sizinatenthe pang'ono.
- Zogulitsa mkaka, chimanga, shuga zonse ndizoletsedwa.
- Sitikulimbikitsidwa kuti mupatse masamba nthawi yayitali kuti muthane ndi mavitamini.
- Ngati mumatsata zakudya za paleo, tsatirani ndondomeko ya zakumwa: imwani osachepera 2-3 malita amadzimadzi patsiku.
- Ndikulimbikira kwambiri, kuwonjezera kuchuluka kwa chakudya m'zakudya ndikololedwa chifukwa chogwiritsa ntchito zipatso zokoma ndi zipatso. Kuchuluka kwa mapuloteni mumkhalidwe wotere kumaloledwanso kuwonjezeka.
Zofunika kwambiri
Zakudya za paleo mosakayikira ndi njira yabwino yodyera, chifukwa chifukwa chodya masamba ambiri, zipatso, zipatso ndi mtedza, thupi limalandira mavitamini, macro ndi ma microelements ambiri, ndipo chitetezo champhamvu chimalimbikitsidwa. Kumbali ya kuyanika, chakudya choterocho chimathandizanso, chifukwa kukana chakudya chophweka ndikuchikulitsa ndi fiber mulimonse kumabweretsa kutentha kwakukulu kwa mafuta amthupi.
Zakudya zamagawo
Zakudya zamagulu ndi chakudya china chotchuka choumitsa thupi. Chofunikira cha magawo azakudya ndikugawa zakudya za tsiku ndi tsiku mu zakudya zazing'ono mpaka 6-7 pakadutsa maola 2-2.5. Chakudya chochepa chimayesetsa kuchepetsa magawo amodzi a chakudya kuti athandize magwiridwe antchito am'mimba, kupondereza kuchuluka kwa m'mimba mwachilengedwe, kukonza kagayidwe kake ndikuwotcha mafuta omwe amapezeka.
Mfundo zopatsa thanzi
Chakudya chamagulu chimatanthauza kutsatira malangizo angapo:
- Masiku ena azakudya ndi masiku opuma: Masiku 5 - chakudya chamagulu, masiku 10 - kuphatikiza zotsatira.
- Kwa masiku asanu oyamba ogawa chakudya, idyani maola awiri aliwonse.
- Kwa masiku 10 opuma, idyani zakudya zomwezo, ingochepetsani kuchuluka kwa zakudya ndikukhala ndi voliyumu yonse.
- Kukula kovomerezeka ndikofunika kuti njala yaying'ono ikatsalira mukatha kudya.
- Musaiwale zakumwa madzi. Pafupifupi malita 2.5-3 a madzi akumwa oyera patsiku ndichinsinsi choumitsira bwino.
Zopezedwa Zamgululi
Zotsatirazi ndizofunika kwambiri:
- Zakudya zomwe zimakhala ndi gawo laling'ono zimapangidwa makamaka ndi zakudya zowonda: nkhuku, Turkey, kalulu, ng'ombe, nsomba, mazira.
- Kuchokera kuzakudya za mkaka panthawi yazakudya zochepa, amaloledwa: tchizi wolimba wokhala ndi mafuta ochepa (osapitilira 35%), kanyumba tchizi, kefir, mkaka wowotcha, ma varenets.
- Zakudya zambiri zimakhala ndi zakudya zambiri. Izi ndi monga: nkhaka, mitundu yonse ya kabichi, amadyera, tomato, tsabola belu, nyemba, nandolo, chinangwa.
- Zakudya zam'magawo azakudya zovuta zimakhala zovuta, ndizomwe zimakhala ndi glycemic index: oatmeal, buckwheat, balere, mapira a balere.
- Mafuta makamaka amachokera ku masamba: maolivi, mafuta a linseed, mafuta achilengedwe a chiponde.
Zakudya zamtunduwu zimawerengedwa kuti ndizothandiza kuti muwotche mafuta owonjezera amthupi. Pamodzi ndi masewera olimbitsa thupi, chakudya chamagulu chimapereka zotsatira zooneka. Ndizabwino kwa othamanga omwe akukonzekera kuchotsa mapaundi owonjezera mwachangu komanso momasuka.
Mapeto
Kusankha zakudya zoyanika kumadalira zomwe mumakonda, mawonekedwe amthupi lanu komanso momwe amaphunzitsira. Mulimonsemo, kusintha kwa njira yatsopano yodyera sikuyenera kuyambitsa mavuto komanso kuwononga thupi. Zakudyazo zimakhala zotetezeka komanso zopindulitsa mukafunsira kwa dokotala pazotsutsana musanachite.
