Zakudya zopezera minofu

Ntchito yayikulu yoyendera magulu azamasewera ndikumanga minofu ndikupanga matupi. Pambuyo pa milungu yoyambirira komanso ngakhale miyezi yophunzitsira, othamanga oyamba adzakhumudwitsidwa - ntchitoyi siyikuyenda mwachangu momwe tikufunira, ndipo minofu sikupeza mavoliyumu omwe mukufuna.

Chifukwa chake ndichosavuta - kumanga kwa minofu kumafunikira njira yovuta, yolumikizana, osati machitidwe apadera wamba.

Gawo lofunikira kwambiri pamavuto awa ndi zakudya zomwe zimapangidwira minofu yolimba. Ndi za mtundu uwu wazakudya zomwe tikambirana m'nkhani yathu.

Kuwerengera kwa kalori

Zakudya zilizonse zolimbitsa minofu zimakhazikika pa mfundo ya "kupeza zochuluka kuposa kuwononga ndalama". Ndizokhudza kalori yazakudya.

Mulingo wamasiku onse wamakilogalamu omwe munthu amafunikira amawerengedwa ndi chilinganizo: kulemera (kg) × 30 = kcal

Zotsatira zomwe zapezeka ndi njira yowerengera imeneyi ndi pafupifupi. Kuti muwerenge molondola, gwiritsani ntchito chiwerengerocho pogwiritsa ntchito chilinganizo cha Harris-Benedict. Mawerengedwe ake amachitika m'magawo angapo.

Poyamba, werengani kuchuluka kwa kagayidwe kake (kuyambira pano kofupikitsidwa ngati UM):

• Amuna: UM = 88.362 + (13.397 x kulemera / kg) + (4.799 x kutalika / cm) - (5.677 x zaka zonse);
• Akazi: UM = 447.593 + (9.247 x kulemera / kg) + (3.098 x kutalika / cm) - (4.330 x zaka zopanda pake).

Gawo lotsatira ndikudziwitsa koyefishienti molingana ndi kuchuluka kwa zolimbitsa thupi ndikuwerengera kuchuluka kwa kalori tsiku lililonse:

Ngati simupitilira zomwe mwapeza, kuchuluka kwa mthupi kumatsalira pafupifupi mulingo womwewo. Koma tili ndi chidwi ndi zakudya zoyenera kuti tipeze minofu. Izi zikutanthauza kuti zowonjezera zomangira ndi mphamvu zimafunikira. Timaphatikizapo 500-1000 Kcal pazakudya zonse za tsiku ndi tsiku, kutengera mawonekedwe.

Kuchuluka kwa tsiku ndi tsiku ndi chakudya chama protein, mafuta, chakudya

Zakudya zolimbitsa minofu ziyenera kuyambitsa kagayidwe kake koyamba komanso kukula kwa minofu pokhapokha ngati chowonjezera. Polemba mndandanda, dziwani kuchuluka kwa BJU (mapuloteni, mafuta, chakudya), sankhani zinthu ndikuzigawa magawo angapo.

Upangiri! Pali mapulogalamu ambiri a PC ndi ma smartphone omwe amathandiza othamanga kudziwa kuchuluka kwa masewera olimbitsa thupi, kudya kalori, ndi zina zambiri.

Zizindikiro za BJU kwa iwo omwe akufuna kuwonjezera minofu:

Tidazindikira kuchuluka, kenako timasanthula phindu lamagetsi pazinthu zazikuluzikuluzakudya:

Chitsanzo cha kuwerengera mapuloteni mu zakudya zomwe zimafunikira kuti minofu ya msungwana imange (60 kg, 170 cm, 27 wazaka) yemwe amapita kumalo olimbitsa thupi katatu pamlungu.

Malinga ndi Harris-Benedict, timazindikira kuchuluka kwa Kcal + 500 tsiku lililonse (pakukula kwa minofu).

447.593 + (9.247 x 60) + (3.098 x 170) - (4.330 x 27) × 1.375 (zokwanira kuchuluka kwa zochitika zolimbitsa thupi) = 1941.72 + 500 Kcal, okwana - 2440 kcal / tsiku.

Mapuloteni 30% ochokera ku 2,440 Kcal ndi 732 Kcal / 4 kcal = 120 g wamapuloteni patsiku (2 g / kg).

Timachitanso chimodzimodzi ndi chakudya komanso mafuta. Kutengera ziwerengero zomwe zapezeka, sizovuta kupanga zakudya zoyeserera kuchokera kuzinthu zosankhidwa.

Mfundo zoyambira pazakudya zabwino

Pali malamulo ndi malangizo angapo owonetsetsa kuti masewera olimbitsa thupi othamanga ndi othandiza momwe angathere.

Fractional zakudya ndi mode

Zakudya zamagawo (mpaka kasanu ndi kamodzi patsiku m'magawo ang'onoang'ono) zimathandizira pakuyenda kwam'mimba. Nthawi yomweyo, michere yonse yofunikira minofu ikulowa m'magazi tsiku lonse. Zakudyazo zimakhala ndizakudya zoyambirira (kadzutsa, nkhomaliro ndi chakudya chamadzulo), kenako chotupitsa mukatha maola 2-3.

Chakudya chokwera kwambiri

Pafupifupi 60-70% ya zakudya ziyenera kukhala zopatsa mphamvu kwambiri, ndipo zipatso ndi ndiwo zamasamba zokhala ndi fiber, zosaposa 30%. CHIKWANGWANI sichikumbidwa, chimangoyambitsa matumbo kupindika, ngati chikuwonjezeka, zina mwazakudya zopatsa mphamvu kwambiri sizikhala ndi nthawi yolira.

Udindo wa chakudya ndi mafuta

Zomwe zimatchedwa kuti ma carbohydrate othamanga zimayamwa mwachangu kuchokera kumagawo am'magazi ndikupita m'magazi, ndikukweza kwambiri shuga m'magazi. Mothandizidwa ndi insulin, shuga imagawidwa m'maselo amthupi, ndikuwapatsa mphamvu. Ndipo zotsalira zomwe sizinathandize zimasandulika mafuta ndikuzisonkhanitsa.

Pamodzi ndi shuga wambiri, mafuta osagwiritsidwanso ntchito amasungidwanso mu depot. Zakudya zam'madzi zimangowonetsedwa pokhapokha ataphunzitsidwa, pomwe thupi limakonzeka kugwiritsa ntchito shuga. Kwa nthawi yonseyi, khalani ndi chakudya chocheperako ndikusunga mafuta pang'ono.

Kumwa boma

Mukamadya, musamachepetse kuchuluka kwa madzimadzi omwe mumamwa, kuchuluka kwake ndi malita atatu.

Konzani kusinthana kwa zolimbitsa thupi ndi kupumula

Minofu sikukula pantchito, koma panthawi yopuma. Njira yobwezeretsa mwanzeru yophatikizika ndi chakudya choyenera imakubweretserani pafupi ndi cholinga chanu.

Zakudya zopatsa thanzi musanamalize komanso mukamaliza

Njala ndi mdani wa masewera. Mukamaphunzira pamimba yopanda kanthu, thupi lilibe mphamvu zokwanira, limakakamizika kuthana ndi nkhokwe zamapuloteni. Izi ndizoyipa pamisempha. Chifukwa chake, tikulimbikitsidwa kuti tidye chakudya chama ola limodzi tisanaphunzire. Ngati chakudyacho ndi mapuloteni (omwe zakudya zina zimafunikira), muyenera kudya maola 1.5-2 musanaphunzitsidwe, kuti m'mimba mukhale ndi nthawi yoti mutulutse.

Mukamaliza maphunziro (patadutsa mphindi 15) mupatseni thupi mphamvu, mavitamini ndi mapuloteni kuti "amange". Njira yabwino kwambiri ndi malo okhala ndi protein-carbohydrate.

Zofunika! Njira iliyonse yamagetsi imafunikira katundu wamagetsi. Kupanda kutero, mafuta amawoneka m'malo mwa minofu. Ngati pambuyo pa masabata 1-2 zotsatira sizikuwonekera, chakudyacho chiyenera kusinthidwa.

Kusiyana pakati pa zakudya za abambo ndi amai

Zakudya zopezera minofu ya atsikana ndizosiyana pang'ono ndi zomwe zimafunikira amuna. Ndipo ngakhale kusiyana kwake kuli kochepa, kuyenera kuganiziridwanso.

Makhalidwe azakudya zazimayi

Kusiyanitsa kwakukulu ndi kuchuluka kwa ma kilocalories omwe mkazi amafunikira patsiku, ndi zikhalidwe za BJU. Kuphatikiza apo, kuti atsikana azindikire kukula kwa minofu, nthawi zina zimakhala zokwanira kuti amwe kugwedezeka kwa mapuloteni ataphunzitsidwa.

Ngati amuna apindula ndi chakudya chambiri, ndiye kuti kwa amuna osagonana, owonjezera 10% sangakhale owopsa chifukwa chakukula kwa thupi lachikazi posungira mafuta. Ndipo apa azimayi amayenera kunenepa makamaka chifukwa cha kuchuluka kwa minofu, osati mafuta.

Gawo la "minofu-misa-adipose minofu" panthawi yopindula imayenera kukhala motere: 70:30, motsatana.

Ndiye kuti, ngati mukufuna kulemera 10 kg, kulemera kwanu konsekonse chifukwa cha minofu kuyenera kukhala osachepera 7 kg (70%), komanso chifukwa cha mafuta - osapitilira 3 kg (30%). Zachidziwikire, manambalawa ndi pafupifupi, ndipo ndizovuta kukwaniritsa. Komabe, ndiudindo wa wothamanga aliyense kuti awalimbikitsire.

Monga mukuwonera, kusiyana kwamachitidwe a BJU azimayi ndi abambo kumaonekera. Chachikulu kusiyana ndi zimam`patsa ndi mafuta zigawo zikuluzikulu. Ngati kwa abambo kumwa zakumwa zambiri kumangopindulitsa, ndiye kuti kwa atsikana 10% iyi idzakhala yopanda tanthauzo chifukwa chokhoza kudziunjikira mafuta m'malo ofanana achilengedwe (kutanthauza thupi lomwelo).

Ponena za mafuta, ndiye kuti pali zina zapadera. Kwa atsikana, kuwoloka malire a 10% kumatanthauza kudziyika pachiwopsezo cha kusamvana kwama mahomoni ndi amenorrhea kuchokera pazakudya zamafuta ochepa. Ichi ndichifukwa chake 25% yazakudya zonse zopangidwa ndi mafuta ndizopatsa mafuta. Kuphatikiza apo, mafuta athanzi = chinthu chofunikira kwambiri pakudya kwa minofu kwa azimayi.

Maonekedwe azakudya za amuna

Zakudya zopezera minofu ya amuna zimakhalanso ndi mawonekedwe ake. Ngati kwa mayi chakudya ndi mafuta ndizofunikira, zomwe zimakhudza momwe thupi limakhalira, kwa amuna, ndikofunikira kudya kuchuluka kwa zakudya zomanga thupi ndi chakudya. Nthawi yomweyo, mafuta amatha kuchepetsedwa ndi chikumbumtima choyera.

Ngati bambo aziphunzitsa zolimba, koma zotsatira zakulimbitsa thupi ndizochepa, ayenera kuwonjezera kuchuluka kwa zomanga thupi ndi zamahydrohydrate ndikupitilizabe kuwunika zotsatira zake kuti asapitirire.

Onetsetsani pang'onopang'ono, phindu lokwanira ndi 600-800 g pa sabata.

Kuti mumvetsetse bwino za kusiyana pakati pa chakudya cha abambo ndi amai, onani zithunzi zomwe zili pansipa. Zikuwonetsa momveka bwino kuti gawo lililonse lazakudya ndilofunika bwanji kwa munthu komanso momwe amaloleza kudya.

Zakudya zamitundumitundu kuti mupindule

Kutengera ndi zomwe zimapezeka komanso kuchuluka kwake, zakudya zakukula kwa minofu zimagawika m'mitundu itatu: protein, carbohydrate ndi protein-carbohydrate. Kuphatikiza apo, zakudya zapadera zimayambitsidwa: zamasamba ndi mphamvu.

Tiyeni tione njira iliyonse mwatsatanetsatane.

Zakudya zolimbitsa thupi

Zakudya zamapuloteni zopeza minofu sizoyenera kokha kukula kwa minofu, komanso mafuta oyaka. Ndi njira yosavuta yochepera nayo. Zakudya zamapuloteni zimagwiritsidwa ntchito ndi omanga thupi kuti "ziume" mpikisano usanachitike. Pankhaniyi, mafuta amachotsedwa kwathunthu kapena kuchepetsedwa, monganso chakudya. Thupi limatenga mphamvu kuchokera m'malo osungira mafuta. Ngati mukufunika kuyang'ana kwambiri pakumanga minofu, kudya zakudya zomanga thupi mopambanitsa si njira yabwino kwambiri.

Mapuloteni-zimam'patsa zakudya

Zakudya zamapuloteni-zimam'patsa mphamvu kuti mukhale ndi minofu yambiri zimapatsa zakudya zabwino kwambiri. Thupi limadya zonse zomwe zimadya chakudya komanso mafuta, kuphatikiza apo limalandira mphamvu komanso zida zomangira ulusi waminyewa. Mapuloteni-zimam'patsa zakudya ndi ofatsa kwambiri, safuna malamulo okhwima ndipo alibe contraindications.

Zakudya Zosiyanasiyana Zam'madzi

Zakudya zama carbohydrate kuti mupeze minofu ya minofu ikukhala yotchuka kwambiri pakati pa othamanga chifukwa chakuchita bwino kwambiri.

Zakudyazo zimakhala ndi masiku anayi:

• Masiku oyamba ndi achiwiri ndi otsika-carb. Mapuloteni kumwa 3-4 g / kg, ndi chakudya - 1-1.5 g / kg;
• Tsiku lachitatu ndipamwamba kwambiri. chakudya 56 g pa kilogalamu. Mapuloteni amafunika 1-1.5 g / kg, ndi chakudya - 5-6 g / kg;
• Tsiku lachinayi ndilolimbitsa thupi. Mapuloteni m'zakudya ayenera kukhala 2-2.5 g / kg, chakudya - 2-3 g / kg.

M'masiku awiri oyambilira, thupi limatsitsa masitolo a glycogen ndikuyamba kugwiritsa ntchito mafuta amthupi. Kuchuluka kwa mapuloteni sikumalola minofu kutaya voliyumu ndipo, m'malo mwake, imathandizira kukulira kwawo. Pakutha tsiku lachiwiri, kupsinjika ndi njala ya carbohydrate kumasinthidwa ndi njira yopulumutsa: mulingo wama metabolism umachedwetsa, mafuta amadya pang'onopang'ono. Chifukwa chake, tsiku lachitatu, kuchuluka kwa chakudya kumakwezedwa. Thupi, kunyengedwa ndi "zimam'pweteka", limapitirizabe kudya subcutaneous mafuta ndi kudziunjikira glycogen. Tsiku lachinayi limafunikira kuti malo ogulitsira a glycogen akhazikitsidwe kwathunthu koyambirira kwatsopano.

Zakudya zamasamba

Kudya zamasamba ndi masewera, makamaka, kupeza minofu, zinthu ndizoyenerana, komanso chakudya chopangidwa moyenera chimalola kuti nkhumba zokonda kupikisana ndi omwe amadya nyama. Mfundo zazikuluzikulu pazakudya zamasamba kuti mukhale ndi minofu yambiri zimadalira kukulitsa kuchuluka kwa zakudya zokhala ndi mapuloteni (mtedza, mbewu, mbewu, nyemba), komanso kuwonjezera chakudyacho ndi yisiti wa brewer ndi zowonjezera mavitamini ndi mchere.

Ndikofunika kuti chakudya chikhale chosiyanasiyana komanso pafupipafupi. Mukamamanga minofu, idyani kasanu ndi kamodzi patsiku (3-4 chakudya chokwanira ndi zokhwasula-khwasula 3-4).

Kwa omwe zakudya ngati izi amatsutsana

Zakudya zama protein-protein zilibe zotsutsana zenizeni. Alibe malire a nthawi, safuna "kulowa" kapena "kutuluka" kwapadera. Iwo sali ovomerezeka okha kwa anthu amene ali ndi mavuto ndi mtima, mundawo m'mimba kapena milingo mkulu mafuta m'thupi.

Kumbukirani kuti zakudya zamapuloteni komanso zolimbitsa thupi ziyenera kukhala zosagwirizana, apo ayi chiwindi ndi impso zimavutika.

Zogulitsidwa Zogulitsa Bulking

Mukamapanga zakudya, kumbukirani kuti zakudya sizimangokhala zomanga thupi kapena zopatsa mphamvu. Mndandanda womwe uli pansipa umangowonetsa kuti ndi zinthu ziti zomwe zili ndi zambiri.

Zakudya zomanga thupi

Mapuloteni ambiri amapezeka muzakudya izi:

• nyama, nkhuku;
• nsomba, nsomba;
• zipatso ndi ndiwo zamasamba;
• mtedza ndi mbewu;
• mazira;
• zopangidwa ndi mkaka (mafuta ochepa).

Zakudya zamadzimadzi

Zakudya m'zakudya, monga tanenera kale, ndizosachedwa komanso mwachangu. Zoyambilira zimalimbikitsidwa kugwiritsidwa ntchito tsiku ndi tsiku, zomalizazi ndizoyenera kudzaza nkhokwe zamagetsi mutatha masewera olimbitsa thupi.

Zakudya zochepa za glycemic index ndi monga:

• tirigu, kupatula semolina;
• nyemba;
• pasitala (durum tirigu);
• mkate wowuma;
• zipatso zopanda shuga (kiwi, mapichesi, zipatso zamphesa, mapeyala, maapulo, malalanje);
• masamba;
• bowa.

• zopangidwa kuchokera ku ufa wapamwamba (masikono, pizza);
• shuga ndi uchi;
• zophikira;
• zipatso zokoma.

Mafuta mu zakudya

Mukamalemba zakudya zomanga thupi ndi zopatsa mphamvu, kuchuluka kwamafuta kumadziunjikira pakokha. Ngati mukufunikirabe kuwonjezera, mafuta azamasamba ndiabwino pachifukwa ichi. Kuphatikiza apo, tikulimbikitsidwa kuti mutenge omega-3 fatty acids panthawi yazakudya.

Kuphatikiza zakudya ndi masewera olimbitsa thupi

Ochita masewera othamanga amatha kugwiritsa ntchito zakudya zomwe zafotokozedwa zokha kapena kuphatikiza ndi anabolic steroids kapena masewera olimbitsa thupi.

Malangizo ochepa:

1. Mutha kugwiritsa ntchito ma vitamini ndi mchere maofesi. Chifukwa cha kuchepa kwa zipatso ndi zitsamba, chiopsezo chakusowa kwa mavitamini chikuwonjezeka.
2. Creatine amatengedwa nthawi yomweyo ataphunzitsidwa ndi madzi okoma. Zitha kuphatikizidwanso ndi mapuloteni kapena opeza.
3. Mapuloteni amagwedezeka: asanagone, atangodzuka, ataphunzira, kapena pakati pa chakudya.
4. Anabolic steroids samakhudza kaphatikizidwe ka zakudya, koma akaphatikiza nawo, amathandizira kwambiri.

Menyu yazakudya

Zakudya zabwino siziyenera kukhala zolepheretsa kwathunthu, makamaka zakudya zolimbitsa thupi. Tikukuwonetsani chitsanzo cha zakudya zopezera minofu.

Ichi sichowongolera kuchitapo kanthu, koma chongowongolera. Gwiritsani ntchito tebulo ngati maziko osinthira zakudya ndi mbale momwe mukufunira.

Chonde dziwani kuti magawo amawerengedwa payekha malinga ndi kulemera kwa wothamanga.

Onerani kanemayo: Kugwilitsa ntchito kondomu pamwamba oa njira zina zolera. Dual Protection #Chewa #Chichewa (November 2024).