Mapuloteni amagwedeza kunyumba: maphikidwe ndi kuchuluka kwa mankhwala * Crossfit

Kugwedezeka kwamapuloteni kunyumba ndizomwe anthu omwe amatenga nawo mbali pamasewera kapena amakhala ndi moyo wathanzi amafunikira. Nthawi zambiri, amafunika kudya mapuloteni okwanira pazakudya zawo kuti azikhala ndi kagayidwe kabwino ka mafuta, kulemera kwa minofu, kapena kuwotcha mafuta.

Akatswiri ambiri olimbitsa thupi amakhulupirira kuti muyenera kudya pafupifupi 2 g ya mapuloteni pa kg ya kulemera kwa thupi.

Chifukwa chake, wothamanga wa 90 kg amafunika kudya 180 g ya protein tsiku lililonse. Ndizambiri. Kuti mumvetsetse bwino chiwerengerochi, tiyenera kudziwa kuti mapuloteni ambiri, mwachitsanzo, ali mu 800 g ya fillet ya nkhuku. Gwirizanani, si aliyense amene angadye nkhuku zambiri patsiku, chifukwa, kuwonjezera pa izi, muyeneranso kudzaza thupi ndi kuchuluka kwa chakudya ndi mafuta. Ndi chakudya chochuluka chotere, zimakhala zovuta kuti thirakiti la m'mimba lizilimbana ngakhale ndi munthu wathanzi. Zikatero, mapuloteni amagwedezeka amathandiza - ndizosavuta, mwachangu komanso chokoma.

Munkhaniyi, tikuwonetsani momwe mungapangire mapuloteni kunyumba, kugawana maphikidwe, ndikupatsaninso malangizo othandiza amomwe mungagwiritsire ntchito.

Ubwino wamalo achilengedwe

Popanda mapuloteni okwanira mu zakudya, masewera obala zipatso ndiosatheka - thupi silikhala ndi nthawi yoti lithandizenso. Ma amino acid amakhala ngati zida zomangira kuti amasulidwe a maselo amisempha omwe avulala pophunzitsa mphamvu. Chakumwa chapadera chimathandizira kuthana ndi zosowa za thupi zama amino acid, kufulumizitsa njira zochotsera ndikupanga zofunikira zonse kuti mupeze minofu.

Kusankha kwa zigawo zikuluzikulu

Mukamapanga protein yogwedeza minofu kunyumba, inu nokha mumasankha zomwe ziphatikizidwe. Mutha kusankha nokha momwe mungapangire, mwachitsanzo, pogwiritsa ntchito kanyumba tchizi, ngati mukufuna puloteni yayitali. Azungu azungu atha kugwiritsidwa ntchito ngati pakufunika kuthana mwadzidzidzi ndi zochitika zapadera zolimbitsa thupi.

Muthanso kusiyanitsa kuchuluka kwa chakudya chosavuta komanso chovuta chakumwa chanu kapena kuchipanga popanda iwo konse ngati mukuyesera kuchotsa mafuta ochepetsa.

Zosakaniza zachilengedwe

Mapuloteni omwe amadzipangira okha ndi chakudya chokwanira kwa amayi. Ndipo zonse chifukwa zimapangidwa kuchokera kuzinthu zosakaniza ndipo mulibe ma calories owonjezera, chifukwa amakhala opanda mafuta komanso chakudya chambiri. M'malo olimbitsa thupi, zimachitika kawirikawiri othamanga achikazi atalowa m'malo omaliza omaliza ndi omwera. Izi zimakuthandizani kuti mukhale ndi ma micronutrients onse oyenera mthupi, osakweza m'mimba ndi chakudya cholimba. Kuphatikiza apo, pali mphindi yakusangalala tsiku ndi tsiku: simuyenera kuthera nthawi yochuluka mukukonza chakudya chamadzulo ndi kutsuka mbale.

Chitsimikizo chamtundu wazogulitsa

Chofunika koposa, kupanga puloteni kugwedezeka kunyumba kuti minofu ikule kapena kuchepa thupi, mumakhala ndi chidaliro pazomwe mukugwiritsa ntchito. Mukamagula chitini cha puloteni m'sitolo yazakudya zamasewera, simungakhale ndi chitsimikizo cha 100% kuti wopanga wagwiritsa ntchito zinthu zabwino kwambiri, ndipo zomwe akupangazo zizigwirizana ndi zomwe zawonetsedwa phukusili. Komanso, ngakhale m'maketoni akuluakulu ogulitsa masewera olimbitsa thupi, nthawi zonse pamakhala chiopsezo chotenga chinyengo chopangidwa mwanjira zosamvetsetseka komanso kuchokera kuzokayikitsa. Zonama zotere nthawi zambiri zimakhala ndi wowuma, maltodextrin, shuga ndi chakudya china chosavuta, chomwe chimachepetsa phindu la protein mpaka zero.

The zigawo zikuluzikulu za chakumwa

Mapuloteni omwe amapezeka m'ma cocktails athu ndi mkaka, kanyumba kochepa mafuta komanso azungu azungu.

Mkaka

Ndi bwino kusankha mkaka wokhala ndi mafuta ochepa. Komabe, kumbukirani kuti mkaka uli ndi lactose, carbohydrate wokhala ndi index ya glycemic. Chifukwa chake, ngati mukudya mopitirira muyeso, ndipo ngakhale chakudya chochepa chochepa chimatsutsana nanu, ndibwino kusintha mkaka ndi madzi osavuta. Sizingakhale zokoma kwambiri, koma zocheperapo pama calories ambiri.

Tchizi cha koteji

Nkhani yofananira ndi ya kanyumba tchizi, koma zomwe zili ndi lactose ndizochepa. Tsoka ilo, opanga opanda pake nthawi zambiri amawonjezera wowuma ku kanyumba tchizi, zomwe zimapangitsa kukhala kopanda tanthauzo pankhani ya chakudya choyenera. Gulani kanyumba kanyumba kokha kuchokera kwa opanga odalirika komanso odalirika. Simuyenera kugula kanyumba tchizi polemera, chifukwa palibe amene angatsimikizire kuti mafuta ake amafanana ndi omwe adalengezedwayo. Mutha kugwiritsa ntchito kanyumba tchizi: kokhazikika, kothimbirira kapena lofewa, koma musaiwale kuwona kuchuluka kwa mapuloteni, mafuta, chakudya komanso zopatsa mphamvu zamafuta pazolembazo.

Azungu azungu

Kwa azungu azungu, ndizopindulitsa kwambiri kugwiritsa ntchito dzira loyera labotolo. Tsopano kugula izo si vuto. Izi zimatha kugulidwa mosavuta pamalo aliwonse ogulitsa masewera olimbitsa thupi kapena kuyitanitsa pa intaneti kuti zibwere kunyumba.

Mazira oyera ndi abwino kwa othamanga. Ali ndi amino acid wofunikira kwambiri ndipo amatha kupukusa kwambiri. Osadandaula za salmonellosis, puloteniyo imakhala yopanda mafuta komanso yoyengedwa. Zachidziwikire, mutha kudya mazira a nkhuku pafupipafupi. Koma ngati mudya popanda kutentha, ndiye kuti pali ngozi, ngakhale yaying'ono, yotola salmonella. Kuphatikiza apo, dzira lathunthu la nkhuku lili ndi pafupifupi 6 magalamu a mapuloteni komanso mafuta ofanana. Izi zipangitsa kuti malo ogulitsira azikhala opatsa thanzi kwambiri.

Mutha kusinthanso mazira a nkhuku ndi mazira a zinziri, koma izi sizingakhudze zotsatira zake - amino acid wopangidwa ndi zinthu ziwirizi ndi ofanana. Vuto lokhalo lomwe lili ndi puloteniyu ndikuti anthu ena amavutika kukumba mazira oyera. Kutenga michere mukangomwa malo omwera kumathandizira kuthana ndi vutoli.

Zakudya Zamadzimadzi

Mutha kuwonjezera chakudya chophweka komanso chosavuta kumapangidwe anu opangira mavitamini. Gwero labwino kwambiri la chakudya chambiri ndi oatmeal. Ndiotsika mtengo, mutha kugula pa sitolo iliyonse, ndipo mndandandanda wa glycemic ndi wotsika kwambiri kuposa wa mpunga kapena buckwheat. Ndipo kalori wa oatmeal pa 100 magalamu a mankhwala mu kulemera youma okha 88 zopatsa mphamvu.

Kuphatikiza apo, pokonzekera chakumwa mu blender, oatmeal idzaphwanyidwa ndikupatsa malo ogulitsira chisangalalo chosasinthasintha pang'ono. Ngati muli munthawi yopeza minofu, ndiye kuti chakudya chochepa chochepa chimaloledwa. Makamaka ngati mukupanga malo ogulitsira kuti mutenge mutangodzuka kapena mukamaliza maphunziro. Ndi bwino kusankha zinthu zachilengedwe monga zipatso, zipatso kapena uchi. Kuphatikiza pa kukoma ndi zabwino zake, ziziwonjezera ulusi kuzinthuzo, zomwe zimawonjezera kuyamwa kwake.

Ngati mukufuna kuwonjezera kukoma pakugwedeza kwanu, ndibwino kugwiritsa ntchito chotsekemera monga aspartame kapena stevia.

Kuchuluka kwa cholowacho kuyenera kukhala kwapakatikati; simuyenera kupitiliranso. Zachidziwikire, kukoma kwa zotsekemera izi ndizosiyana kwambiri ndi shuga wamba, koma sizimawonjezera kalori m'malo omwera.

Ngati pakufunika kuti chakumwacho chikhale chopatsa thanzi (izi zithandizira kuti pakhale nthawi yochira pakati pa zolimbitsa thupi), ndiye kuti ndibwino kuwonjezera mtedza pang'ono. Walnuts, amondi ndi mtedza ziyenera kusankhidwa. Amakhala ndi mafuta ochuluka osasakanizidwa amtundu wa omega-3 ndi omega-9, omwe amakhudza kwambiri kagwiridwe kake ka mtima mwa kuchepetsa kuchuluka kwa mafuta m'magazi.

Muthanso kuwonjezera batala, koma kumbukirani kuyeza. Ngati muyeza gawo "ndi diso", simungathe kuwerengera ndikupanga malo ogulitsira kwambiri, omwe, akagwiritsidwa ntchito pafupipafupi, amapangitsa kuchuluka kwa ma calories m'thupi ndipo zimatha kunenepa. Pachifukwa chomwecho, pewani kuwonjezera zakudya zomwe zili ndi mafuta osungunuka, monga ayisikilimu kapena kufalikira kwa chokoleti.

Chiwembu cholandirira omvera

Ndi nthawi yanji komanso kuchuluka kwa mapuloteni omwe ayenera kugwiritsidwa ntchito ndi funso lokha payekha. Zimatengera zinthu zambiri. Mwachitsanzo, nthawi yodzuka ndi kugona, kuchuluka kwa chakudya masana, chizolowezi chonenepa kwambiri, ndi zina zambiri.

M'matawulo omwe ali pansipa, timangopereka lingaliro lovuta lakumwa zakumwa ngati mukufuna kuonda kapena kunenepa.

Kwa othamanga ambiri, mapuloteni opangira mavitamini otsatirawa adzagwira ntchito kuti akhale ndi minofu:

Atangodzuka (kuchuluka kwa mapuloteni kuyenera kukhala kocheperako kuti musalemeretse m'mimba, 20-25 magalamu a mapuloteni ndi okwanira).
Pakati pa chakudya (izi zikuthandizani kuti mulimbikitse kupititsa patsogolo kagayidwe ndikupanga zofunikira zambiri pakukula kwa minofu, gawo lokwanira ndi 30-35 magalamu a protein).
Pambuyo pa kulimbitsa thupi (izi zitha kuyimitsa njira zoyambira ndikuyamba kuchira, zabwino - magalamu 30 a mapuloteni oyamwa mwachangu).
Asanagone (izi zimateteza minofu yamatenda ku katemera usiku wonse, mutha kuwonjezera magalamu 50 a protein yolimbitsa thupi pang'onopang'ono).

Ngati mukufuna kukhetsa mapaundi owonjezerawa, njira yotsatirayi yopangira mapuloteni omwe amadzipukutira kuti muchepetse thupi ndi oyenera:

Mukangodzuka (magalamu 20-25 a mapuloteni azikhala okwanira, mutha kuthiranso chakudya ndi kusintha chakudya choyamba ndi malo omwera).
Post-workout (30 magalamu a Rapid Protein ikuthandizani kuti mupeze ndikuwonjezera mphamvu).
M'malo modya komaliza kapena musanagone (madzulo, simukuyenera kudalira chakudya, chifukwa chake chakudya chamadzulo chimatha kusinthidwa ndi malo omwera opangidwa ndi mafuta okhala ndi mafuta ochepa).

Maphikidwe a Zomenyera

Ngati mukufuna kupeza minofu, ndiye, kuwonjezera pa mapuloteni, gawo lalikulu la chakudyacho liyenera kukhala chakudya chovuta. Izi zimatha kutanthauziridwa mosavuta podyera powonjezera oatmeal kwa iwo. Zakudya zochepa chabe sizingavulaze, chifukwa chake mutha kuwonjezera zipatso, zipatso kapena uchi mosamala, koma pang'ono.

Chifukwa chake, nazi maphikidwe angapo momwe tingakusonyezeni momwe mungapangire mapuloteni kugwedezeka.

Mkaka wa 350 ml + 80 magalamu a oatmeal + 200 ml wa dzira loyera loyera + 100 magalamu a strawberries	Kusakaniza kumeneku kumapatsa thupi lanu pafupifupi magalamu 35 apamwamba kwambiri, mapuloteni othamanga kwambiri, pafupifupi magalamu 50 a chakudya chambiri kuchokera ku oatmeal, ndi magalamu 25-30 a chakudya chosavuta kuchokera ku zipatso ndi mkaka. Kugwedeza uku ndikofunikira kuti mutenge mukangophunzira.
400 ml madzi + 250 ml madzi dzira loyera + nthochi 1 + 25 magalamu a uchi + 25 magalamu a walnuts	Kumwa kugwedeza uku kukupatsani pafupifupi magalamu 35 a mapuloteni apamwamba, pafupifupi magalamu a 45 a carbs osavuta. Zabwino pakati pa chakudya, kugwedeza uku kumalimbikitsa thupi lanu kuti likhale lopindulitsa.
Mkaka wa 350 ml + 200 magalamu kanyumba wamafuta ochepa + mapiritsi awiri otsekemera + magalamu 40 a raspberries	Chakumwachi chimapatsa thupi pafupifupi magalamu 50 a mapuloteni a casein, omwe adzaonetsetse kuti amino acid m'magazi kwa maola 5-6. Pali chakudya chochepa kwambiri mmenemo, ndipo malo ogulitsirawa sangachititse kuti insulin izitulutsidwe mwamphamvu. Abwino kutenga musanagone.

Slimming Kumwa Maphikidwe

Kuchepetsa thupi ndizosatheka popanda kutsatira zakudya zochepa. Kuchuluka kwa mafuta mu zakudya kuyeneranso kukhala kocheperako - osapitilira 1 gramu pa 1 kg ya kulemera kwa thupi. Chifukwa chake timakonzekera chakumwachi molingana ndi mfundo yomweyi - kuchuluka kwa mapuloteni, kuchuluka kwa chakudya ndi mafuta. Mapuloteni opangidwa ndi mavitaminiwa ndi abwino kwa atsikana chifukwa ali ndi ma calories ochepa ndipo sangakupwetekeni.

400 ml madzi + 200 ml madzi oyera dzira loyera + mapiritsi awiri otsekemera + 50 magalamu otsika kwambiri	Chakumwa chopatsa thanzi chimakupatsani pafupifupi magalamu 30 a mapuloteni abwino komanso chakudya chochepa. Ngati mupeza kupanikizana kopanda kalori pamalonda, mutha kuwonjezera paphwando, koma kukoma kwake kumatha kusintha. Abwino kuti mulowemo mukamaliza kulimbitsa thupi.
400 ml ya madzi + 100 magalamu a kanyumba kochepa mafuta + 100 ml ya dzira loyera loyera + magalamu 50 a oatmeal + mapiritsi awiri otsekemera + magalamu 30 a zipatso zatsopano kapena kupanikizana kochepa	Kumwa malo omwerawa, mutha kupeza pafupifupi magalamu 30 kuchokera ku mapuloteni awiri osiyana: kuyamwa mwachangu komanso pang'onopang'ono. Chifukwa chake mumapeza mtundu wofanana wa mapuloteni ovuta. Powonjezera oatmeal ndi zipatso ku malo anu ogulitsira, mumapangitsa kuti zikhale zopatsa thanzi komanso mutha kudya nawo chakudya choyamba.
Madzi 400 ml + 300 magalamu a kanyumba wamafuta ochepa + mapiritsi awiri otsekemera + magalamu 100 a ma blueberries kapena ma buluu	Mukamwa malo ogulitsirawa, mupeza pafupifupi magalamu 40 a mapuloteni a casein, ndipo mabulosi abuluu kapena mabulosi abulu adzakupatsani malo ogulitsira kukoma kwabwino kwa mabulosi, osawonjezera kalori yake. Abwino kutenga musanagone.