Ochita masewera olimbitsa thupi osadziwa zambiri omwe akufuna kuchotsa mapaundi owonjezera nthawi zambiri amakumana ndi vuto pamene kuchepa thupi kumachedwetsa kapena kuyima kwathunthu. Izi zimachitika ngakhale wothamanga atakwaniritsa zofunikira zonse zofunika kuwotcha mafuta: kuchita masewera olimbitsa thupi, chakudya chamagulu ndi mafuta ndi chakudya chambiri, kudya pafupipafupi kulimbikitsa kagayidwe kake ndi kukana zizolowezi zoyipa. Zikatero, chakudya chopatsa thanzi chimathandizira mafuta owotcha, momwe njirayi imapitilira mwamphamvu komanso moonekera.
Nthawi yomweyo, tikuwona kuti sitikunena za mankhwala osokoneza bongo, kugwiritsa ntchito mankhwala osokoneza bongo ndi zina zomwe zingawononge thanzi lanu, komanso kugulitsa ndi kugula zomwe ndizoletsedwa ndi malamulo apano. Izi ndizowonjezera zovomerezeka zomwe zitha kupezeka m'sitolo iliyonse yazakudya zamasewera zomwe sizowononga thupi lanu. Munkhaniyi tikukuwuzani zakudya zamasewera zabwino kwambiri zowotchera mafuta komanso momwe mungasankhire zowonjezera "zanu".
Kodi mafuta owotcha mafuta amagwira ntchito bwanji?
Msika wa masewera olimbitsa thupi umadzaza ndi zowonjezera zomwe zimapangidwa kuti zichepetse minofu ya adipose. Ndemanga zamakasitomala ndi kafukufuku wasayansi amatsimikizira kuti izi ndizothandiza kwambiri.
Kutengera ndi zigawo zikuluzikulu zowonjezera zina, makina amachitidwe awo amasiyana. Nthawi zambiri, zinthu zomwe zimagwiritsidwa ntchito pamtunduwu wazakudya zamasewera zimathandiza kuchepetsa kuchuluka kwamafuta ochepa chifukwa chotsatira zotsatirazi:
- kusintha kagayidwe;
- kuchepetsa mayamwidwe a mafuta ndi chakudya kuchokera mundawo m'mimba;
- kulepheretsa kaphatikizidwe ka maselo amafuta;
- kuwonongeka kwa mafuta zidulo.
Pamodzi, zinthu izi, zowonjezeredwa ndi zolimbitsa thupi, ndipo zimapangitsa kuchepa kwamafuta amthupi.
Zindikirani! Mwa iwo okha, zotentha mafuta ndi zowonjezera zina si "mapiritsi amatsenga" omwe angakuchitireni zonse nthawi imodzi. Zimangogwira ntchito mukamatsata zakudya ndi masewera olimbitsa thupi. Popanda izi, sizingakhale zomveka kuzigwiritsa ntchito.
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Ndi chakudya chamtundu wanji choyenera kuwotcha mafuta?
Mitundu yambiri yazakudya zamankhwala zowotcha mafuta imaphatikizapo mitundu yotsatirayi: zowonjezera mafuta, ma thermogenics, kupondereza kwa njala ndi m'malo mwa chakudya. Amapangidwa ndimitundu yonse yakumadzulo komanso yakunyumba ya masewera olimbitsa thupi.
Musanagule chowonjezera chilichonse, chisamaliro chapadera chiyenera kulipidwa pakuyambira kwake. Funsani ndi wogulitsa kumene katunduyo watumizidwa kuchokera. Yang'anirani mosamala phukusili: chizindikirocho chiyenera kulumikizidwa bwino, chivindikirocho chiyenera kulumikizidwa mwamphamvu, tsiku lomaliza la malonda, kapangidwe kake ndi zomwe kampaniyo ikupanga ziyenera kuwonetsedwa. Onani Chizindikiro Chotsatira cha GMP. Pasakhale zolakwa za kalembedwe m'malembawo. Ngati chimodzi mwazimenezi sichikwaniritsidwa, mwina 99% mumakhala ndi chinyengo m'manja mwanu. Izi zimachitika nthawi zonse, ngakhale mumisika yayikulu yogulitsa masewera. Ndipo choseketsa pankhaniyi ndikuti nthawi zambiri wogulitsa samayikira ngakhale pang'ono kuti akugulitsa masewera abodza.
Mulimonsemo musagwiritse ntchito zowonjezera, poyambira zomwe simukudziwa, chifukwa palibe amene angakupatseni chitsimikizo kuti zomwe akupanga zikugwirizana ndi zomwe zalembedwa paphukusi. Mulimonsemo, mudzadya dummy. Choyipa chachikulu, gwiritsani ntchito chinthu chosadziwika kuchokera kuzinthu zotsika mtengo kwambiri, zomwe zitha kukhala pachiwopsezo chachikulu ku thanzi lanu, nthawi zina ngakhale zili ndi mankhwala osokoneza bongo.
Zowotcha mafuta
Zowotcha mafuta ndi gulu lazowonjezera zomwe zochita zake ndikuphwanya maselo amafuta. Izi zimatheka chifukwa cha zomwe zili ndi caffeine, L-carnitine, yohimbine, taurine, zinc, tiyi wobiriwira komanso zinthu zina zachilengedwe.
1,3-dimethylamylamine (DMAA)
Palinso zowotcha zamafuta zingapo zamphamvu zomwe zimakhala ndi zotsekemera zomwe zimakhudza magwiridwe antchito am'magazi amkati. Amawonjezera kutulutsa kwa dopamine ndi norepinephrine, komwe kumatilola kuti tizilimbitsa kwambiri ndikusangalala ndi masewera olimbitsa thupi. Nthawi zambiri amatulutsa mafuta a geranium (1,3-dimethylamylamine, DMAA), omwe amakhala ndi mphamvu yayikulu komanso yosangalatsa thupi.
Kutulutsa mafuta ku Geranium ndikoletsedwa kuti idyeke ndi World Anti-Doping Agency ndipo ndikoletsedwa mwalamulo kuti igawidwe m'maiko ena aku Europe. Ku Russia, 1,3-dimethylamylamine ndi yovomerezeka kwathunthu.
Izi zimapezeka muzowonjezera zambiri zisanachitike zolimbitsa thupi komanso mafuta oyatsa mafuta pamlingo wa 25-75 mg pakatumikira. Zowonjezerazi "zimazunguliranso" thupi lanu, zimawonjezera mphamvu, zimawongolera mpumulo, zimawotcha mafuta owonjezera, koma pali mbali yakuda pankhaniyi. Pogwiritsidwa ntchito kwakanthawi, amasiya kukhala ndi mphamvu yotere, ndipo nthawi zambiri othamanga ambiri amapitilira muyeso woyenera kuti akhale ndi mphamvu yolimbikitsira. Izi sizothandiza: mtima wamtima nthawi zonse umayenera kugwira ntchito movutikira kwambiri, dongosolo lamanjenje lathanzi limakulirapo, chilakolako chimawonjezeka, kugona kumasokonezeka, mphamvu imafooka.
Beta Phenylethylamine (PEA)
Beta-phenylethylamine (PEA) imapezekanso pamawotchi amafuta, omwe amakhalanso ndi psychostimulating effect. Mosiyana ndi mafuta ochokera ku geranium, PEA si mankhwala achilengedwe. Amapezeka mwanjira inayake. Phenylethylamine imathandizira kusinkhasinkha kwamaganizidwe ndi kusinthasintha, zomwe zimapangitsa kuti munthu azichita masewera olimbitsa thupi kwambiri. Mu zowonjezera masewera, amagwiritsidwa ntchito pamlingo wa 400-500 mg.
Ku Russian Federation, phenylethylamine m'malo opitilira 15% ndiyoletsedwa ndikuphatikizidwa pamndandanda wa mankhwala osokoneza bongo ndi zinthu za psychotropic.
Ephedrine
Opanga ena (omwe milandu yawo ndiyokayikitsa) amawonjezera ephedrine pamafuta owotchera mafuta ndi malo opangira masewera olimbitsa thupi, omwe ndi mankhwala osokoneza bongo, kugulitsa, kupanga ndi kusunga komwe kumakhudza mlandu wamilandu. Kumbali ya mphamvu yake pa thupi, ephedrine ndi ofanana amphetamine - ali ndi mphamvu psychostimulant tingati kumawonjezera mphamvu, kumawonjezera kugunda kwa mtima, kupondereza njala, ndipo kufulumizitsa kagayidwe. Zonsezi zimapangitsa kuti thupi liwonongeke msanga, ndipo kasitomala wokhutira amathamangira ku sitolo kuti akapezeko mafuta atsopano, kuphwanyanso malamulo ndikuyika pachiwopsezo mlandu. Koma ngakhale titanyalanyaza mbali yalamulo ya nkhaniyi, ndiye kuti kugwiritsa ntchito ephedrine pakuwotcha mafuta sikungatchulidwe koyenera. Kuphatikiza pa kuchepa thupi, ephedrine imabweretsa tachycardia, arrhythmia, matenda oopsa, angina pectoris, nseru, thukuta kwambiri, kusowa tulo, kupsa mtima, hyperglycemia, kuchepa kwa mchere m'thupi, ndi zina zambiri.
Ganizirani ngati kuchepa thupi ndi mankhwala okhala ndi ephedrine kuli koyenera mavuto azaumoyo, kuledzera komanso chiopsezo chopita kundende?
Thermogenics
Chowonjezerachi chimagwira ntchito pakukula kwa thermogenesis, komwe kumabweretsa ndalama zowonjezera zophunzitsira. Kutentha kwa thupi kumawonjezeka, kutentha kwa thupi kumakwera, ndipo thupi limachotsa madzi ambiri. Kuphatikiza pa zigawo zikuluzikulu monga caffeine kapena tiyi wobiriwira, omwe amapezeka pafupifupi onse oyatsa mafuta, thermogenics imakhalanso ndi naringin ndi tyramine, omwe amachititsa kuwonongeka kwa shuga mthupi komanso kupanga adrenaline.
Thermogenics imatha kudziwika ngati mafuta owotcha "opepuka", samachulukitsa dongosolo lamanjenje lamkati ndi milingo yayikulu yolimbikitsira ndipo mulibe creatine, yomwe idapangidwa kuti iwonjezere mphamvu chifukwa chakuchulukana kwa ATP m'maselo.
Kumbukirani kuti mtundu uwu wazakudya zamasewera zamafuta owotcha ndizambiri za azimayi ndi atsikana omwe akufuna kukonzekera nyengo yam'nyanja kapena angotaya mapaundi owonjezera.
Chilakolako chopondereza
Mtundu wowonjezerako (womwe umatchedwanso anorexigen kapena anorectics) umapangitsa kuti mafuta aziwotcha mwachangu popondereza malo a njala ndikuyambitsa malo osungitsira omwe ali mu hypothalamus.
Main yogwira zosakaniza:
- fluoxetine;
- sibutramine;
- lorcaserin;
- dexfenfluramine;
- zofanana zawo.
Kafukufuku amatsimikizira kuti izi ndizothandiza. Komabe, madotolo amanenanso zovuta zawo komanso kuwonongeka kwa thanzi: kuwonongeka kwa mavavu amtima, kulephera kwa mtima, kuthamanga kwa magazi m'mapapo, myocardial fibrosis, kusowa tulo, arrhythmia, ndi zina zambiri.
Mutha kugula zoponderezera osati malo ogulitsira zakudya zokha, komanso kuma pharmacy anu wamba. Nthawi zambiri amagulidwa ndi azimayi omwe alibe nthawi yokwanira yamasewera, akuyembekeza kutaya mapaundi owonjezerawa pochepetsa kuchuluka kwa chakudya chomwe amadya.
Komabe, chifukwa chokwera mtengo komanso ngozi zomwe zingakhalepo paziwopsezozi, tikulimbikitsidwa kuti mungosintha zakudya ndikuwonjezera zolimbitsa thupi m'moyo watsiku ndi tsiku - zotsatira zake zidzakhala zabwino ndipo phindu laumoyo ndilokulirapo.
Chakudya cholowa m'malo
Ili ndi gulu lazowonjezera zopangidwa ndi kutsogolera mitundu yazakudya zamasewera zomwe zidapangidwa kuti zizisintha kwathunthu. Uwu ukhoza kukhala malo ogulitsa omwe amayenera kusakanizidwa ndi madzi osunthira kapena osakanikirana, kapena kapamwamba wokhala ndi zofunikira zonse.
Ubwino wawo ndiwowonekera:
- kuchuluka kwa zinthu zonse zofunikira zazing'ono ndi zazikulu kumayenderana kale;
- kuchuluka kwa ma calories;
- kusungirako kosavuta;
- liwiro lophika ndikudya.
Zakudya m'malo mwake zimaphatikizanso mapuloteni ovuta okhala ndi mapuloteni okhala ndi kuchuluka kwa mayamwidwe, zopatsa mphamvu zopangidwa kuchokera kuzinthu zachilengedwe, mafuta osakwaniritsidwa, mavitamini ndi mchere. Amangokhala ndi vuto limodzi lokha - mtengo wokwera kwambiri.
Zakudya zolowa m'malo ndizabwino kwa iwo omwe nthawi zina sangapeze chakudya chokwanira chifukwa chokhala otanganidwa. Izi zidzakuthandizani kwambiri kuchepa thupi kapena kukhala ndi minofu yopepuka kuposa kukhala ndi zokhwasula-khwasula, kudya chakudya chofulumira, maswiti kapena zopangira ufa.
Zotsatira zoyipa za olowa m'malo zitha kuwonetseredwa ngati kusokonekera kwam'magazi pokhapokha ngati munthu wina sangalolere chimodzi kapena china chomwe ndi gawo la malonda.
L-carnitine
L-Carnitine (Levocarnitine) ndichinthu chachilengedwe chomwe chimapezeka mumkaka, nsomba ndi nyama yofiira. Siwowotchera mafuta, koma momwe amagwiritsidwira ntchito panthawi yochepetsa thupi ndiwothandiza kwambiri. Phindu lake limakhala chifukwa limatumiza minofu ina ya adipose mu mitochondria ya minofu, komwe imasandulika mphamvu (ATP) ndikugwiritsidwa ntchito pophunzitsa mphamvu. Kuphatikiza apo, L-carnitine ili ndi ntchito zina zingapo zopindulitsa, kuphatikiza: kuwonjezeka kwamaganizidwe ndi zolimbitsa thupi, kuwonjezera kukana kupsinjika, kutsitsa cholesterol choipa ndikusintha kagayidwe kake ka myocardial. Komanso ndi antioxidant wamphamvu. L-Carnitine imapezeka m'malo owotchera mafuta ambiri, komanso imagulitsidwa ngati chowonjezera chodziyimira pawokha m'malo onse ogulitsa masewera. Amalangizidwa kuti agwiritsidwe ntchito pa mlingo wa magalamu awiri patsiku.
Kugwirizana kwa chakudya
Ochita masewera ambiri amakhulupirira kuti azitha kupeza zotsatira mwachangu pogwiritsira ntchito mitundu ingapo yazowonjezera panthawi imodzi. Izi sizowona kwathunthu pankhani yamafuta kapena ma thermogenics. Mfundo ya ntchito yawo ndiyofanana ndipo zomwe zimagwiritsidwa ntchito pazowonjezera zambiri ndizofanana. Chifukwa chake, simuyenera kugwiritsa ntchito mitundu ingapo yamafuta oyatsira mafuta nthawi imodzi. Kuphatikiza apo, chifukwa cha izi, mutha kupitilira mlingo woyenera, womwe ungayambitse zovuta pamutu, mseru, kusowa tulo, kapena kuthamanga kwa magazi chifukwa cha kumwa mopitirira muyeso kwa khofi ndi zinthu zina zomwe zimalimbikitsa. Pachifukwa chomwechi, sikulimbikitsidwa kuphatikiza kuphatikiza kwamafuta owotchera mafuta ndi malo opangira masewera olimbitsa thupi.
Zowotcha mafuta ndi zowonjezera zofananira zitha kuphatikizidwa mosavuta ndi mitundu yotsatirayi ya zakudya zamasewera:
- zosakaniza zomanga thupi;
- vitamini ndi mchere maofesi;
- BCAA;
- ma amino acid ovuta;
- glutamine;
- zowonjezera zina zomwe sizimasokoneza kuwotcha mafuta ndipo sizili ndi ma calories ambiri (mwachitsanzo, opeza).
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Kodi mungasankhe bwanji chakudya choyenera?
Choyamba, fotokozani zolinga zanu. Ngati mukufuna kuwotcha mapaundi owonjezera a 2-3, mutha kuchita popanda owotchera mafuta kapena kumwa zowonjezera zina. Ngati pang'ono, gulani bokosi la L-carnitine kuchokera kumalo ogulitsira zakudya kapena malo ogulitsa mankhwala. Izi zidzakuthandizani kufulumizitsa njira zamagetsi mthupi ndikukupatsani mphamvu zowonjezera zamasewera.
Ngati ndinu bambo ndipo cholinga chanu ndi mpumulo wabwino komanso mafuta ochepa, ndiye kuti muyenera kugula chowotchera mafuta. Posankha masewera azakudya zamafuta amuna, ndibwino kuti musagwiritse ntchito zowotchera mafuta zomwe zimakhala ndi zolimbikitsa kwambiri (makamaka ephedrine). Amakulitsa mitsempha yapakatikati, ndipo mutha kudziyimitsa nokha. Izi ziphatikizidwa ndi kuchepa kwa minofu, kugona mokwanira, kusasamala, komanso kukhumudwa.
Muyeneranso kusamalira thanzi lanu. Ngati muli ndi mavuto ndi mtima wamitsempha, zowonjezera zilizonse zomwe zili ndi caffeine, taurine kapena guarana ndizotsutsana ndi inu. About DMAA kapena PEA, ndikuganiza, zonse zikuwonekeratu. Ndibwino kudzichepetsera ku L-carnitine, tinene kuti tikudya njira yochepetsera chilakolako (osapitirira mulingo woyenera). Komanso, muyenera kugula vitamini ndi mchere wabwino, chifukwa chakudya, ziwalo zonse za thupi zimafunikira mavitamini owonjezera - izi zingopindulitsa mtima wanu.
Ngati muli ndi mavuto a impso kapena ma genitourinary, samalani ndi zowonjezera zomwe zimakhudza diuretic. A diuretic yamphamvu ndi caffeine, yomwe imapezeka pafupifupi pamoto uliwonse wamafuta kapena thermogenetic. Ngati mukugwiritsa ntchito zowonjezera izi, idyani madzi ambiri kuti asasokoneze magwiridwe antchito amthupi lanu lonse.
