Kusala kudya kwakanthawi

Kusala kudya kwakanthawi kapena kwapakati sikusiyana ndi zakudya zilizonse. Kunena zowona, ichi sichimakhala chakudya monga momwe mawuwo amanenera. M'malo mwake, ndi chakudya chomwe chimasinthasintha pakati pa maola a njala ndi kudya.

Palibe zoletsedwa ndi zololedwa mbale ndi zoletsa za kalori. Ambiri aife, osadziwa, timangodya zakudya zoterezi: mwachitsanzo, nthawi pakati pa chakudya cham'mawa ndi kadzutsa woyamba atagona angatchedwe kusala kudya.

Poganizira zochitika wamba za tsiku ndi tsiku (chakudya chamadzulo pa 20-00 ndi kadzutsa pa 8-00) timapeza chiwonetsero cha 12/12. Ndipo iyi ndi imodzi mwamapulogalamu amagetsi, omwe tikambirana pansipa.

Mfundo yakusala kwakanthawi

Pali mitundu yambiri ya kusala kwakanthawi. Odziwika kwambiri ndi tsiku ndi tsiku, owerengedwa kwa nthawi yayitali, mpaka zaka zingapo.

Chofunika cha chakudya chosazolowereka ndichosavuta kwambiri: tsikuli ligawika magawo awiri - njala ndi zenera lazakudya.

• Nthawi yosala kudya, chakudya chilichonse sichimaperekedwa, koma mutha kumwa madzi ndi zakumwa zomwe mulibe zopatsa mphamvu (tiyi kapena khofi yopanda zowonjezera monga shuga, mkaka kapena zonona).
• Zenera lazakudya ndi nthawi yomwe muyenera kudya zomwe mumadya tsiku lililonse. Amatha kudya awiri kapena atatu akulu, kapena angapo ang'onoang'ono. Ndibwino kuti mupange woyamba kudya mutasala kudya mopatsa chidwi kwambiri mu kalori, wotsatira wochepa, ndi zina zotero, kuti pakhale chakudya chochepa chodyera.

Poyamba, chakudyacho sichikutanthauza zoletsa zama calories kapena kuchuluka kwa mapuloteni, mafuta ndi chakudya.

Kusala kudya ndi kuchita masewera olimbitsa thupi

Kuphatikiza zakudya zingapo ndi kusala kwapakatikati kumakhala kofala pakati pa othamanga ndi omwe akufuna kuonda mwachangu, ndiye kuti, pakati pa anthu omwe akufuna kupeza zotsatira zowoneka munthawi yochepa kwambiri ndipo akuyesera kuphatikiza njira zingapo zothandiza kukhala imodzi, yothandiza kwambiri.

Omanga thupi, a CrossFitters, ndi othamanga ena amayenera kuchita zolimbitsa thupi nthawi ndi nthawi yolimbitsa thupi.

Pali malangizo okhwima kwa iwo:

• maphunziro amapangidwa bwino kumapeto kwa gawo la njala;
• Kuchita masewera olimbitsa thupi m'mimba yopanda kanthu (pokhapokha ngati mukumva bwino) kumathandizira kutentha mafuta;
• ngati mukufuna china choti mudye, imwani kugwiranso ntchito musanachite masewera olimbitsa thupi kapena idyani china chake, koma gawolo lisadutse 25% yamtengo watsiku ndi tsiku.

Ndondomeko zamagetsi zotchuka

Mutaphunzira zoyambira zazing'ono zosala kudya, mutha kuzindikira malingaliro omwe aperekedwa pansipa. Iliyonse idakhazikitsidwa ndi manambala awiri: yoyamba imawonetsa kutalika kwa gawo la njala, yachiwiri (nthawi zambiri imakhala yayifupi) nthawi yazenera lazakudya.

Zolingazo zimapangidwa makamaka ndi othamanga komanso omanga thupi - ndizotheka kuti zotsatsa. Koma chowonadi ndichakuti - amafalikira mwachangu pa netiweki ngati njira yabwino yokwaniritsira cholinga chawo ndikupeza omvera awo omwe amawakonda.

Ndizosatheka kunena kuti ndi chiani chomwe chingakhale choyenera kwa inu nokha. Tikukulimbikitsani kuti muyambe kuyesa zosavuta, mwachitsanzo, 14/10, kenako ndikupita kuzinthu zovuta kwambiri - mwachitsanzo, dongosolo la 20/4, momwe maola 4 okha ndi omwe amapatsidwa chakudya.

Ndondomeko Yoyambira: 12/12 kapena 14/10

Ma regimen a 12/12 ndi 14/10 ndiabwino kwa oyamba kumene omwe sanazolowere kusala kwakanthawi ndipo amakonda kudya chakudya chosagawanika. Chiwembucho chilibe choletsa kapena chimango chilichonse, kupatula zomwe aliyense adzisankhira yekha.

Kusala kwakanthawi 16/8 wolemba Martin Berhan

M'buku lake, Martin Berhan, mtolankhani wodziwika ku United States, wophunzitsa, wothandizira zaumoyo komanso wogwira ntchito zolimbitsa thupi, akuti sanyansidwa kumwa mowa osadya, kudya kapena kudya china chokoma.

Njira yake idakhazikitsidwa pamalamulo angapo oyambira:

1. Onetsetsani nthawi ya njala 4 koloko tsiku lililonse.
2. Phunzitsani mwamphamvu pamimba yopanda kanthu kangapo pa sabata.
3. Musanayambe kapena kuchita masewera olimbitsa thupi, tengani 10 g ya BCAA.
4. Pa masiku olimbitsira thupi, menyu ayenera kukhala ndi magawo akulu azakudya zomanga thupi, komanso masamba ndi chakudya.
5. Nthawi yachakudya yayikulu imatsatira mukangomaliza kumene maphunziro.
6. Masiku osaphunzitsidwa, chidwi chimakhala pamapuloteni, ndiwo zamasamba, ndi mafuta.
7. Zakudya ziyenera kukonzedwa pang'ono, makamaka kwathunthu, popanda zowonjezera.

Kuphatikiza apo, Berhan akuti kusala kudya kwapakatikati sikuti kumangochepetsa kunenepa, komanso kumathandiza kuti minofu ikhale yolimba. Kulemera kwakukula kumawongolera magawidwe amachitidwe azakudya zolimbitsa thupi asanapange 20% komanso pambuyo pa kulimbitsa thupi (50-60% ndi 20-30%).

Njira ya Ori Hofmeckler 20/4

“Ngati mukufuna thupi la wankhondo, idyani ngati wankhondo!” Ori Hofmekler akulengeza mokweza m'buku lake lakuti The Warrior's Diet. Pamasamba ake, kuwonjezera pa nzeru za moyo kuchokera kwa wojambula yemwe ali ndi maphunziro apamwamba, malamulo oyambira azakudya a amuna adakhazikitsidwa.

Ubwino wazakudya zankhondo ndi kuphweka kwake: palibe chomwe chiyenera kuwerengedwa, kulemedwa kapena kusinthidwa.

Ndikofunikira kutsatira malamulo ochepa ndikusokoneza tsikulo kukhala gawo la njala ndi kudya mopitirira muyeso:

1. Kusala kwakanthawi 20/4 ndi maola 20 akusala kudya ndi maola 4 kuti mupeze chakudya. Zowona, panthawi yosala kudya, amaloledwa kumwa madzi atsopano (makamaka masamba), chotukuka mtedza, zipatso kapena ndiwo zamasamba.
2. Ori amalimbikitsanso kuchita masewera olimbitsa thupi m'mimba yopanda kanthu.
3. Pambuyo mkalasi, mutha kumwa kefir kapena yogurt, komanso kudya mazira angapo owiritsa.
4. Madzulo, gawo lomwe akhala akuyembekezeredwa kwanthawi yayitali limabwera: amaloledwa kudya pafupifupi aliyense motsatana, koma muyenera kutsatira dongosolo linalake: fiber yoyamba (masamba atsopano), kenako mapuloteni ndi mafuta, ndi chakudya chodyera.

Chakudya chapakatikati 2/5 wolemba Michael Mosley

Chofunikira cha chiwembu chomwe Michael Mosley akufuna ndichakuti masiku awiri pa sabata kudya tsiku lililonse kuyenera kuchepetsedwa. Akazi 500 kcal okha, ndipo amuna 600 kcal. Nthawi yotsala, ndiye kuti, masiku 5, amaloledwa kudya mwachizolowezi, kudya gawo la tsiku ndi tsiku, lowerengedwa ndi kulemera ndi ntchito.

Kafukufuku wokhudzana ndi dongosololi adachitika ku University of Florida. Maphunzirowa adatsata chakudyacho kwamasabata atatu. Munthawi yonseyi, amayeza kulemera kwa thupi, kuthamanga kwa magazi, shuga, cholesterol, kuchuluka kwa kutupa, komanso kugunda kwa mtima.

Asayansi awona kuwonjezeka kwa kuchuluka kwa mapuloteni omwe amachititsa kuyambitsa ndi kugwira ntchito kwa antioxidant system, yomwe imalepheretsa kukalamba. Ofufuzawo adatinso kuchepa kwa milingo ya insulini ndipo adati kusala kudya kwakanthawi kungapewe matenda ashuga.

Zowona kuti zenera lodyera ndilochepa munthawi ndikusunthira pafupi masana kumachepetsa chiopsezo chodya mopitirira muyeso. Kutsata PG kumakhala kosavuta kwa anthu omwe alibe njala m'mawa ndipo amakopeka ndi firiji madzulo. Kuphatikiza apo, kutsatira lamuloli kumakupatsani mwayi woti mukhale ndi moyo wamba, kuchita masewera olimbitsa thupi, komanso nthawi yomweyo musachepetse zakudya.

Brad Pilon akusala kudya

Boma, lomwe lidayamba kutchuka ndikufalikira pamaneti, sakananyalanyazidwa ndi azimayi ofunitsitsa kutaya mapaundi angapo owonjezera.

Ngati tizingolankhula za kusala kudya kwakanthawi kwakanthawi kochepetsa thupi, komwe kumapangidwira makamaka azimayi, ndiye kuti machitidwe omwe amatchulidwa kwambiri aophunzitsa zolimbitsa thupi ku Canada Brad Pilon, omwe amatchedwa "Idyani-Lekani-Idyani". Kuphatikiza pa malingaliro, kafukufuku wothandiza adachitika. Oposa theka la omwe atenga nawo mbali - pafupifupi 85% - atsimikizira kuti njirayi ndi yothandiza.

Zimakhazikika pamalingaliro ofala a kuchepa kwa kalori: munthu amachepetsa thupi akamagwiritsa ntchito mphamvu zambiri kuposa momwe amawonongera chakudya.

Pochita izi, boma limafuna kutsatira malamulo atatu:

1. Idyani mwachizolowezi sabata yonse (ndibwino kuti muzitsatira malamulo azakudya zabwino osati kudya mopitirira muyeso, koma sikofunikira kuti mukhale ndi kalori wambiri).
2. Masiku awiri pa sabata muyenera kudziletsa pang'ono - perekani chakudya cham'mawa ndi nkhomaliro, koma mutha kudya. Chakudya chamadzulo chimayenera kukhala ndi nyama ndi ndiwo zamasamba.
3. Pa tsiku la "njala", amaloledwa kumwa tiyi wobiriwira wopanda shuga ndi madzi.

Mutha kutsatira lamuloli kwa nthawi yayitali, koma ndikofunikira kumvetsetsa kuti kuchuluka kwa kutayika kwamafuta kumadalira pazinthu zambiri: kulemera, zaka, kulimbitsa thupi, zakudya kuphatikiza pa boma.

Kusala kudya kwakanthawi ndi kuyanika

Chifukwa chake, mukuganiza kale kuti kusala kwakanthawi ndi chiyani. Mawu oti "kuyanika" mwina mukudziwanso nanunso.

Njira zodziwika bwino zochepetsera masewera - chakudya chochepa cha carb, keto zakudya, ndi zina - zimakhazikitsidwa ndi mfundo zamagulu azakudya, zomwe zimatsutsana ndi kusala kwakanthawi. Zimakhala zovuta makamaka kuti zigwirizane ndi ma kilocalories onse ofunika kwa anthu olemera kwambiri pazenera lazakudya la maola 4.

Chiwembu cha 16/8 chimawerengedwa kuti ndi choyenera kuyanika. Zotsatira zakuchepetsa thupi zidzakhala bwino ngati muphatikiza mtunduwo ndi zakudya zoyenera. Funso lokhalo lomwe latsala ndi momwe mungaphatikizire kusala ndi masewera olimbitsa thupi.

Kutenga tebulo ili ngati maziko, munthu amene ali ndi ntchito yamtundu uliwonse adzapeza njira yabwino kwambiri kwa iye. Kuphatikiza apo, timalimbikitsa njira yabwino kwambiri yoyanika thupi la atsikana.

Gome. Zakudya ndi masewera olimbitsa thupi

Zakudya zabwino

Musaiwale kuti kusala kudya kwapakatikati kumayenera kukhala kokwanira: chakudyacho chiyenera kukhala ndi kuchuluka kwa mapuloteni, mafuta ndi chakudya, mavitamini ndi mchere.

Nthawi yomweyo, pali zina mwa zakudya zapaderazi zokhudza othamanga omwe amamwa mankhwala othandizira kuti athandize kukula kwa minofu.

• Ngati wothamanga akuchita maphunziro a anabolic steroids, chakudya chambiri chimafunikira. Popanda kuchuluka kwa chakudya ndi zomanga thupi, kupita patsogolo pakupeza minofu ndikosatheka. Koma nthawi yomweyo, ndikofunikira kuti zomangidwazo zizilowa mthupi tsiku lonse, ndipo izi ndizosatheka pakudya kwakanthawi. N'zotheka kuphatikiza zakudya zamtundu uwu ndi anabolic steroids pokhapokha ngati tikulankhula za kuchepa kwa mankhwala, mwachitsanzo, oralturinabol, primobolan kapena oxandrolone.
• Clenbuterol imadziwika kuti imatha kusintha thupi kuchokera ku zimam'patsa mphamvu zamafuta, motero mankhwalawa amatha kutchedwa chowonjezera chabwino pakudya kwakanthawi. Kuphatikiza apo, imakhudza anti-catabolic.
• Bromocriptine imakhudzidwa ndikuphatikiza ndikuwotcha mafuta, koma iyenera kugwiritsidwa ntchito mwanzeru. Zabwino kwambiri motsogozedwa ndi wophunzitsa waluso.

Ubwino ndi zovuta zakudya

Kusala kwakanthawi kwapakati kuli ndi zabwino zambiri zosatsutsika. Ena mwa iwo amathandizidwa ngakhale ndi kafukufuku wasayansi.

Komabe, ndi bwino kuchita kusala kudya kwapakatikati, makamaka ngati muli ndi mavuto azaumoyo, pokhapokha mukafunsira kwa dokotala. Apo ayi, pali chiopsezo chotenga mavuto ndi m'mimba ndi ziwalo zina.

Mbali zabwino

• Kusala kudya kosalekeza kumaphunzitsa kudziletsa. Popita nthawi, munthu amaphunzira kusiyanitsa pakati pa njala yeniyeni ndi kufunikira kwamaganizidwe kutafuna kena kake.
• Kuchuluka kwa mafuta oyaka kumachepetsa ndikutsimikizira zotsatira zosatha.
• Ubwino wa kusala kwakanthawi ndikuti njira zowonzanso zimayambitsidwa. Thupi limalowetsa maselo owonongeka ndi atsopano, athanzi, amachotsa akale kapena kuwagwiritsa ntchito kutulutsa mphamvu.
• Asayansi ochokera ku Southern California adasindikiza nkhani mu 2014 yonena kuti maselo achitetezo amasintha bwino nthawi yakusala. Thupi limayesetsa kusunga mphamvu ndikubwezeretsanso maselo owonongeka amthupi. Pa kusala kudya, kuchuluka kwa leukocyte yakale kumachepa, koma mutatha kudya chakudya, zatsopano zimapangidwa ndipo chiwerengerocho chimabwerera mwakale.

Zoipa

• Zimakhala zovuta kupeza minofu msanga ndimachitidwe azakudya.
• Kusala kudya kumatha kukhudza mkhalidwe wamaganizidwe m'njira zosiyanasiyana. Nthawi zambiri zimayambitsa kukwiya, kutayika kwa chidwi ndi chizungulire ndizotheka.
• Kusala kudya kumatsutsana ndi matenda angapo: kapamba, zotupa, matenda am'mapapo ndi kuzungulira kwa magazi, matenda ashuga, onenepa, kulephera kwa mtima, mavuto a chiwindi, thrombophlebitis, thyrotoxicosis.
• Physiologist Minvaliev amakhulupirira kuti kusala kumalimbikitsa kuwotcha kwa amino acid, osati mafuta. Kuperewera kwa mapuloteni kumabweretsa kuwonongeka kwa collagen mu ulusi waminyewa. Kusapezeka kwa shuga m'thupi masana kumayambitsa njira zosinthira zosinthika.
• Kutheka kwa ma gallstones ndi miyala ya impso kumawonjezeka. Odwala matenda ashuga, kusala kudya kwa maola opitilira 12 kumawonjezera ngozi yakugwera mu chikomokere cha hypoglycemic.

Monga tanenera kale, chilichonse ndichokha. Kuphatikiza apo, zovuta zambiri zimalumikizidwa ndendende ndi njala yayitali, osati ndi boma la maola 12, omwe 7-9 amagona.

Kuti mumve ngati mukufuna kuyesa njirayi panokha, mayankho a kusala kwakanthawi, komanso kufunsa kowonjezera ndi dokotala, wophunzitsa kapena wazakudya, zithandizira.

Onerani kanemayo: Thomas Chibade- Our Love LIVE with Mibawa Band (November 2024).