Zakudya zabwino za CrossFit - mwachidule za zakudya zomwe akatswiri amakonda kuchita

Njira iliyonse kapena pulogalamu yamaphunziro siyingabweretse zotsatira zomwe mungafune ngati mutanyalanyaza nkhani yokhudza zakudya. Mu CrossFit, monganso masewera ena aliwonse othamanga kwambiri, wothamanga amakhala ndi nkhawa yayikulu. Chifukwa chake, chakudya cha CrossFit chikuyenera kukhala cholinganiza bwino kuti chithandizire wothamanga kupezanso mphamvu mwachangu momwe angathere.

Zakudya zodziwika bwino za othamanga opitilira muyeso

Chakudya cha CrossFitter, monga wothamanga wina aliyense, ndichimodzi mwazinthu zazikulu zomwe zimakhudza momwe maphunziro amaphunzitsira komanso thanzi komanso thanzi la othamanga onse.

Zakudya za Paleo

Nthawi zambiri, chakudya cha CrossFit chimakhazikitsidwa ndi zakudya za paleo. Woyambitsa CrossFit, a Greg Glassman adalimbikitsa onse a CrossFitters kuti adye chakudya kuti abwezeretse mphamvu zomwe agwiritsa ntchito pophunzitsa, koma osasunga ngati mafuta owonjezera. Malingaliro ake, ndi zakudya za paleo zomwe zimatha kupatsa CrossFiter mphamvu zolimbitsa thupi kwambiri ndi zinthu zonse zothandiza, koma nthawi yomweyo osaloleza ma calories owonjezera kuti asungidwe "osungidwa".

Kudya pamfundo ya zakudya za paleo - nyama yowonda yokha, ndiwo zamasamba ndi zipatso, mbewu ndi mtedza, mwina ndizoyenera kwambiri kwa munthu wokhala munthawi ya Paleolithic, koma kwa ma CrossFitters amakono njira yovutayi nthawi zina siyabwino kwambiri. Professional CrossFitters kaŵirikaŵiri samatsatira zakudya za paleo, chifukwa cha malamulo ake okhwima ogwiritsira ntchito chakudya.

Zakudya zapa zone

Zakudya Zakudya ndizotchuka kwambiri pakati pa CrossFitters. Mchitidwewu wazakudya zopingasa umachokera pakugawana gawo la chakudya ndi kuchuluka: 40% chakudya, 30% mapuloteni ndi 30% mafuta. Poterepa, tikulimbikitsidwa kudya maola 4-5 aliwonse.

Chakudya cha tsiku ndi tsiku cha wothamanga wokhazikika ndi ma calories 1500-2000. Izi zimatithandiza kulingalira za mtundu uwu wa chakudya chochepa kwambiri. Zakudya izi, monga paleo, zimaphatikizapo kukana kwathunthu shuga. Komabe, chakudya chamagulu (oatmeal, balere, buckwheat) sichimaloledwa kokha, komanso chimakhala ndi malo ofunikira. Ndi chifukwa chakutha kudya chakudya chazakudya chochuluka chomwe chimapangitsa kuti zakudya zamagawo ziziwoneke ngati zothandiza kwambiri komanso zothandiza kuchira ndikuwonjezera mphamvu zamagetsi pamaphunziro a CrossFit.

Chakudya cha Crossfit musanaphunzire komanso mutaphunzira

Dongosolo lazakudya mu CrossFit limamvetsera mwachidwi, kuwongolera mosamalitsa mtundu, kapangidwe kake ndi kuchuluka kwa zinthu zomwe amadya asanaphunzire komanso ataphunzira. Takupangirani chidule cha zomwe mungadye musanaphunzitse za kuchepa thupi komanso kupindula kwambiri.

Zakudya zolimbitsa thupi zisanachitike

Kwa wothamanga wa CrossFit, chakudya choyambirira musanachite masewera olimbitsa thupi ndiye gawo lofunikira kwambiri pazakudya zatsiku ndi tsiku. Chakudyachi chimapereka mphamvu zokwanira zolimbitsa thupi. Poganizira kuti CrossFit ndimasewera owononga mphamvu komanso amphamvu, chakudya musanalowe nawo zolimbitsa thupi chiyenera kukhala choyenera malinga ndi mphamvu zamagetsi ndi zinthu zabwino.

Monga mwalamulo, muyenera kudya musanachite masewera olimbitsa thupi musanadutse maola 1.5-2 musanachite masewera olimbitsa thupi. Nthawi zina, pomwe kagayidwe kamasewera kamachepetsa, idyani musanaphunzitse maola 3-4 asanayambe.

Zakudya zolimbikitsidwa musanachite masewera olimbitsa thupi ziyenera kukhala zopukusa pang'onopang'ono komanso osakweza shuga m'magazi. Izi zimaphatikizira chimanga chomwe chimakhala ndi chakudya chambiri chopatsa thanzi, monga buckwheat, oatmeal, balere ndi chimanga china chokhala ndi glycemic index.

Dziwani kuti kudya mapuloteni ndi mafuta osakanikirana ndi chakudya chambiri cha glycemic kumachepetsa kuchuluka kwa glycemic m'magawo.

Chifukwa chake, kudya mkate woyera kuphatikiza batala kapena tchizi sikuyambitsa kudumpha kwakuthwa mu shuga wamagazi monga kudya buledi woyera womwewo, koma wopanda batala kapena tchizi. Mbaliyi iyenera kukumbukiridwa mukamapanga menyu omwe musanakonzekere.

Nthawi zambiri, chakudya choyambirira musanachite masewera olimbitsa thupi chimayenera kukhala ndi gawo lalikulu la zomanga thupi komanso zopatsa mphamvu. Kuchuluka kwa mapuloteni kumatha kusiyanasiyana kutengera cholinga cha othamanga pamaphunziro awo. Mwachitsanzo, ngati cholinga chophunzitsira ndikuchepetsa thupi, ndiye kuti chakudya choyambirira musanaphatikizepo kuchuluka kwa mapuloteni (pafupifupi 20-30 magalamu). M'malo mwake, tikulimbikitsidwa kuchepetsa kuchuluka kwa chakudya (15-20 magalamu). Mafuta asanayambe kuchita masewera olimbitsa thupi ayenera kuchotsedwa palimodzi.

Ngati cholinga chophunzitsira ndikungopeza minofu, ndiye kuti pazakudya zolimbitsa thupi musangophatikiza kuchuluka kwa mapuloteni (pafupifupi 20-30 magalamu), komanso gawo lalikulu la chakudya chambiri (50-60 magalamu), ophatikizidwa ndi mafuta ochepa (osapitilira 3 -5 magalamu).

Zoyenera kudya musanachite masewera olimbitsa thupi?

Nazi zakudya zingapo musanachite masewera olimbitsa thupi:

• Mkate wonse wambewu ndi chidutswa cha nkhuku kapena nsomba;
• Mpunga wofiirira wokhala ndi chidutswa cha nsomba zowonda kapena nyama yang'ombe;
• Buckwheat yokhala ndi dzira lobaya kapena chidutswa cha nkhuku;
• Oatmeal ndi yogurt wachilengedwe ndi mazira 2-3 omelet;
• Balere ndi Turkey (kapena nkhuku) ndi anyezi;
• Jacket mbatata ndi tchizi ndi mazira.

Mulimonse momwe mungasankhire, muyenera kukumbukira kuti kudya chakudya musanachite masewera olimbitsa thupi sikuyenera kusokoneza masewera olimbitsa thupi. Chifukwa chake, njira yabwino kwambiri yophunzitsira thupi isanakwane ndikudya chakudya chathunthu maola 2-3 musanachite masewera olimbitsa thupi. Zakudya za CrossFit zimaperekanso zakudya zochepa. Zitha kuchitika musanachite masewera olimbitsa thupi - mphindi 20-30.

Zosakaniza zolimbitsa thupi zisanachitike

Mutha kukhala ndi zokhwasula-khwasula nthawi yomweyo musanaphunzitsidwe ndi izi:

• Yogurt yachilengedwe ndikuwonjezera zipatso zatsopano ndi supuni ya tiyi ya oatmeal;
• Malo omwera omwe amapangidwa kuchokera ku mkaka ndi zipatso zatsopano kapena zipatso;
• Zipatso zatsopano (nthochi, apulo, peyala);
• Mafuta ochepa a muesli bar;
• Kanyumba kanyumba kanyumba ndi nthochi ndi oatmeal mu mkaka kapena yogurt wachilengedwe.

Lamulo lalikulu la zokhwasula-khwasula zisanachitike: gawo la chakudya liyenera kukhala laling'ono kwambiri kotero kuti m'mimba mulibe kanthu mumphindi 20-30 poyambira kulimbitsa thupi. Ndipo kunalibe kulemera m'mimba, komwe kumatha kusokoneza machitidwe olimba a CrossFit.

Zakudya zolimbitsa thupi zitatha

Zakudya zapambuyo pa kulimbitsa thupi ndi imodzi mwazofunikira kwambiri zomwe wothamanga wa CrossFit angatenge. Kuphatikiza apo, mutayesetsa kuchita masewera olimbitsa thupi, chakudya chimalowetsedwa mthupi mwachangu kwambiri komanso moyenera. Ngakhale chakudya chosavuta chingakhale chothandiza panthawiyi - kubwezeretsa malo osungira mphamvu m'thupi. Akatswiri othamanga amatcha nthawi imeneyi kuti protein-carbohydrate kapena anabolic window. Pakadali pano, pafupifupi chakudya chonse chimagwiritsidwa ntchito kubwezeretsa mphamvu ndipo chimakhudzidwa ndi njira ya anabolism.

Monga mwalamulo, ma carbs omwe amalimbitsa thupi pambuyo pake amalimbitsa thupi kuchokera kumagwero apamwamba a glycemic, omwe ndi ma carbs omwe amalowetsedwa mwachangu kwambiri ndikuwonjezera kuchuluka kwa insulin m'magazi. Mukamaliza maphunziro, insulin ndiyofunika kuti thupi la wothamanga liyambe njira ya anabolism (kukula) ndikupewa kupwetekedwa kwa minofu (chiwonongeko).

Zindikirani! Ngati, pambuyo povutikira kwambiri, mawonekedwe a CrossFit, thupi sililandira gawo la chakudya chofulumira, njira ya catabolism imatha kuyamba, thupi likayamba kudya minofu yake kuti ibwezeretse mphamvu.

Ndikosayenera kwambiri kulola kuti izi zichitike, chifukwa chake, mutangolimbitsa thupi kwambiri (mutatha mphindi 5-10), tikulimbikitsidwa kuti tidye pang'ono.

Zotupitsa pambuyo pa kulimbitsa thupi

Izi zitha kukhala zina mwanjira zotsatirazi:

• Mkaka ndi zipatso ndi zipatso;
• Yogurt yachilengedwe ndi nthochi ndi strawberries;
• Tchizi wonenepa kwambiri;
• Malo aliwonse amasewera;
• Masangweji angapo a batala wa chiponde.

Tiyenera kukumbukira kuti chakudya cha CrossFit sichikonda kudya ma carbs othamanga. Makamaka, ndizosayenera kuchita izi madzulo, komanso ngati wothamanga akufuna kuonda. Chifukwa chake, ngati kulimbitsa thupi kumagwa madzulo kapena usiku, kachigawo kakang'ono ka tchizi (osapitirira 100-200 magalamu) ndikuwonjezera masipuni angapo a uchi kapena theka la nthochi ndiyabwino kutseka zenera la protein-carbohydrate.

Mukamwe zozizilitsa kukhosi, mutatha maola 1.5-2 mutaphunzira, mutha kudya chakudya chonse. Gawo lalikulu la mapuloteni (pafupifupi 40 magalamu) ndi chakudya chovuta (40-50 magalamu) ayenera kuphatikizidwa pazosankha zolimbitsa thupi.

Zomwe mungadye mukamaliza maphunziro?

Zakudya zolimbikitsidwa pambuyo pa kulimbitsa thupi:

• Gawo la pasitala wolimba ndi tchizi ndi mazira;
• Nyama yang'ombe ndi mbatata ya jekete;
• Msuzi wa nkhuku, nyemba zobiriwira ndi tsabola belu ndi buckwheat;
• Mpunga wamtchire ndi Turkey;
• Oat zikondamoyo ndi kanyumba tchizi.

Komabe, akuti akuti kupanga pulogalamu yama protein-carbohydrate nthawi yomweyo pambuyo pa kulimbitsa thupi sichinthu china chanzeru chotsatsira malonda olimbikitsira malonda azakudya zam'masewera ndi zakumwa. Ndipo mtundu uwu umapeza chitsimikiziro chake m'magulu asayansi. Ofufuzawo adatsimikiza kuti kukhazikitsidwa kwa njira za anabolic mthupi sikungayambike mpaka thupi litabwezeretsa mphamvu yake ya phosphates ndi ATP m'maselo kudzera munjira ya okosijeni.

Zimachitika motere. Pambuyo pakuphunzitsidwa mwamphamvu, asidi wambiri wa lactic amapangidwa mu minofu, yomwe imalowa m'magazi, imadzipezera m'chiwindi, momwe imasandulika glycogen. Resynthesis (kuchepetsa kuchepetsa) kwa glycogen sikungatheke popanda kutenga nawo mbali njira zowonjezera zowonjezera zomwe zimapatsa thupi mphamvu. Chifukwa chake, m'maola oyambira 24-48 ataphunzitsidwa mwakhama, thupi limatanganidwa ndikubwezeretsa homeostasis, komanso kusintha kwa lactic acid kukhala glycogen kudzera munjira ya okosijeni, ndipo sachita chidwi ndi anabolism. Izi zikutanthauza kuti mwamtheradi safunika mlingo waukulu wa mapuloteni ndi chakudya.

Zakudya zamtundu wa Crossfit

Sitingathe kulingalira CrossFit popanda minofu yabwino kwambiri komanso yothandiza komanso yopirira. Chifukwa chake, kuti tikhalebe olimba komanso owonjezera mphamvu, kuwonjezera pa chakudya chamagulu tsiku ndi tsiku, chakudya cha CrossFit chimalola kugwiritsa ntchito chakudya chapadera cha masewera.

Zomwe zimayambira wopangira novice ndi izi: mapuloteni (kapena opeza - kutengera zolinga zamaphunziro), BCAA amino acid, ma vitamini ndi maofesi amchere. Ochita masewera ambiri amawonjezera pamndandandawu mwanzeru zawo ndi creatine, chondroprotectors, L-carnitine, testosterone testosterone zowonjezera ndi zowonjezera zina.

Mapuloteni ndi opeza

Mapuloteni ndi osakaniza mapuloteni osakanikirana, omwe, akamwedwa mothandizidwa ndi michere yapadera, amagawika ma amino acid ndipo amagwiritsidwa ntchito pazofunikira zomanga thupi. Mapuloteni mu CrossFit, monga chowonjezera chowonjezera, atha kukhala wothandizira wabwino ngati pangakhale nthawi kapena mwayi woti mudye chakudya chonse.

Wopeza phindu ndi chisakanizo cha protein-carbohydrate, chomwe cholenga, ma amino acid kapena zinthu zina zofufuzira zimakonda kuwonjezeredwa. Nthawi zambiri, zosakaniza zotere zimagwiritsidwa ntchito ndi anthu owonda thupi omwe alibe mavuto ndi mafuta ochulukirapo (ectomorphs), kuti abwezeretse msanga mphamvu zamthupi mutatha kuphunzira ndikupeza kunenepa. Ponena za CrossFit, ngati masewera olimbitsa thupi amphamvu komanso amphamvu kwambiri, kugwiritsa ntchito wopezera ndalama kungalimbikitsidwe asanaphunzitsidwe kuti akhalebe wolimbikira maphunziro komanso othamanga. Opeza opanga amakono amachita ntchito yabwino osati kokha ndi cholinga chobwezeretsanso mphamvu zamagetsi pambuyo pa CrossFit, komanso kuthandizira minofu kuti ibwezeretse bwino ataphunzitsidwa.

Amino zidulo

Amino acid ndiye maziko azinthu zonse zamoyo, chifukwa mapuloteni onse amthupi amakhala ndi iwo. BCAA amino acid ndi omwe amagwiritsidwa ntchito kwambiri pazakudya zamasewera. Ma amino acid awa amapangidwa ndi ma BCAAs atatu ofunikira: leucine, isoleucine, ndi valine. Izi amino acid zimapanga 35% ya amino acid onse mu minofu ya minofu, yambitsa njira ya anabolism, kupewa catabolism ndikuthandizira kuwononga mafuta pang'ono. Kusiyanitsa kwakukulu pakati pa BCAA amino acid ndi ma amino acid ena ndikuti sanapangidwe m'thupi la munthu pawokha, mosiyana ndi ma 17 amino acid, kotero kuti munthu amatha kuzitenga kuchokera kuzakudya kapena zowonjezera masewera.

Komabe, kufunikira kwa BCAA amino acid pakadali pano kukukayikiridwa, monga ofufuza ambiri apeza kuti kudya kwa amino acid ndi othamanga ndikokwanira mukamatsata zakudya zoyenera, kuphatikiza nkhuku, ng'ombe, nkhumba, mazira, tchizi ndi zinthu zabwino za mkaka. mapuloteni. Ndi zakudya zomwe zimatha kuphimba bwino zomwe thupi limafunikira ma amino acid.

Vitamini ndi mchere maofesi

Mavitamini amchere amadzimadzi ndi mavitamini ndi michere yofunikira kuti thupi lizigwira ntchito bwino. Kwa CrossFitters, monga wothamanga wina aliyense, mavitamini ndi mchere amatenga gawo lofunikira pakuchira, kupindula kwa minofu, ndi kuonda. Msika wamakono wa ma vitamini ndi michere yamchere umapereka mitengo yamitengo yambiri pazowonjezera izi: kuyambira ma ruble 200 mpaka ma ruble 3000-5000. Komabe, kuyendetsa bwino kwa zovuta zina sikudalira mwachindunji pamtengo. Nthawi zambiri, othamanga amatenga mavitamini mwa inertia, osadziwa kufunikira kwenikweni kwa thupi pachinthu china. Chifukwa chake, musanatenge izi kapena zovuta, ndibwino kuti mukayezetse magazi mavitamini. Hypervitaminosis (mavitamini owonjezera) nthawi zina amakhala owopsa kuposa hypovitaminosis (kuchepa kwama vitamini).

Mavitamini omwe amadya mavitamini nthawi zambiri amakhala miyezi 1-2 ya kudya tsiku lililonse ndikutha miyezi 2-3. Kutenga mavitamini chaka chonse sikuvomerezeka chifukwa thupi limatha kutaya mphamvu yakulandila mavitamini, michere ndi michere ina pachakudya. Chifukwa chake, kupumira pakumwa ngakhale vitamini ndi mchere wosavulaza kwambiri ndikofunikira mulimonsemo.

Zakudya Zamanja Zomanga

Pali malingaliro ndi malingaliro osiyanasiyana pankhani yokhudza zakudya zopangira minofu pakadali pano, nthawi zina zotsutsana. Komabe, njira yotere yothetsera vuto la kupeza minofu imatha kufotokozedwa ndi chikhumbo chobweretsa china chatsopano, choyambirira komanso chapadera pakudya.

Zomwe muyenera kuganizira mukapeza misa?

Mukamalimbitsa minofu, chakudya choyambirira musanachite masewera olimbitsa thupi chimagwira ntchito yofunika kwambiri. Chifukwa chake, sikuti chakudya chokha ndichofunikira kwambiri, komanso chakudya chambiri. Maola awiri musanachite masewera olimbitsa thupi, muyenera kukhala ndi chakudya chokwanira, chopangidwa ndi magawo azakudya zovuta (osachepera 50-60 magalamu) ndi mapuloteni apamwamba (osachepera 20-30 magalamu).Mukamaliza maphunziro, muyenera kukhala ndi chotupitsa nthawi yomweyo (pakadali pano, kugwedeza mkaka kulikonse ndi zipatso kudzakuthandizani, komanso kuchokera ku masewera olimbitsa thupi - gawo la opeza), ndi maola 1.5-2 mutaphunzira, muyenera kukhala ndi chakudya chambiri chambiri chambiri ndi zomanga thupi. ndizovomerezedwanso kudya chakudya chochepa chothira mchere.

Kukula kwake, kuchuluka kwa minofu kumamangidwa pamalingaliro omwewo, ngakhale atakhala olimba kapena othamanga.

Mfundo za kunenepa

• Kugwiritsa ntchito zakudya zopatsa mphamvu kwambiri. Pofuna kupeza minofu, zakudya zamasiku onse za othamanga ziyenera kukhala ndi 60-70% yazakudya zopatsa mphamvu kwambiri. Zachidziwikire, simungathe kuchonderera thanzi lanu pakudya masamba ndi zipatso, koma ndi zakudya zopatsa minofu, fiber yochulukirapo imasokoneza chimbudzi choyenera ndikuchepetsa kuyamwa kwa michere. Chifukwa chake, kuchuluka kwa fiber mu zakudya za othamanga kuti athe kupeza minofu sikuyenera kupitirira 20-30%.
• Zakudya 6 patsiku. Zakudya 5 kapena 6 patsiku ndiye chakudya chokwanira kwambiri chopeza minofu. Ndi zakudya zoterezi, gawo logaya chakudya silimadzazidwa kwambiri, ndipo kuchuluka kwa michere yamagazi m'magazi nthawi zonse kumasungidwa pamlingo winawake wofunikira kuti anabolism ikhale yogwira. Kafukufuku amatsimikizira kuti ngati chakudya, chopangidwa kuti chikhale chakudya cha 5-6, chodyedwa pakudya kawiri kapena katatu, ndiye kuti zowonjezera zowonjezera zimasungidwa ngati mafuta ndipo sizithandiza thupi. Komanso, zatsimikiziridwa kuti zotsatira za anabolic pakudya sizimatha maola 3-4.
• Kuchuluka kwa mapuloteni, chakudya ndi mafuta. Zakudya zatsiku ndi tsiku za wothamanga, yemwe cholinga chake ndikulimbitsa minofu, ziyenera kukhala ndi 50-60% chakudya, 30-40% ya protein ndi 15-20% yamafuta athanzi. Poterepa, muyenera kugwiritsa ntchito chakudya chambiri. Mapuloteni ambiri amalimbikitsidwa kuti atenge kuchokera ku chakudya osati pazakudya zamasewera. Sitikulimbikitsidwa kuti muchepetse mafuta (ochepera 10%) kuti mupewe zovuta zamagetsi mthupi.

Potsatira mfundo izi, kuwaphatikiza ndi kulimbitsa thupi koyenera, mutha kukhala ndi minofu yolimba.

Chakudya cha CrossFit chochepetsa thupi

Ochita masewera olimbitsa thupi ambiri a CrossFit, makamaka atsikana, amalota zochepetsa thupi. Mwa iwo okha, zolimbitsa thupi ndizolimbitsa mphamvu ndipo, ngati malangizo azakudya amatsatiridwa, amathandizira kuti muchepetse kunenepa kwambiri.

Lamulo lalikulu lochepetsa thupi ndi: kudya ma calories ochepa kuposa momwe mungagwiritsire ntchito. Chifukwa chake, chakudya choyenera chochepetsera thupi ndiye muyezo wofunikira kwambiri pakuchepetsa thupi.

Zomwe muyenera kuganizira mukamachepetsa thupi?

Pali mfundo zingapo zofunika kuziganizira mukamaonda.

• Palibe kuchepa kwakomweko kudzera pachakudya - Izi ziyenera kukumbukiridwa. Thupi la munthu limagwiritsa ntchito mafuta ochulukirapo bwino kwambiri, kupewa kuwotcha kwakukulu kwamafuta amthupi. Kawirikawiri, choyambirira, kutsika kwa mawu kumawonekera kumtunda kwa thupi (koyenera kwa azimayi), komwe kumatha kulakwitsa ndi azimayi ena chifukwa chowotcha kwanuko, koma sizili choncho. M'malo mwake, njira zoyatsira mafuta zimayambika thupi lonse nthawi imodzi, kungoti zotsatira zake sizimawoneka nthawi zonse.
• Kutaya thupi mwachangu - uku ndikuchepa kolakwika. Zotsatira zakuchepetsa thupi, makamaka, zidzakhala kuchepa kwa madzi mthupi, koyipitsitsa, kutayika kwa minofu ndi vuto la mahomoni. Nthawi zambiri, kutaya thupi mwachangu, kunenepa kwambiri kumabweranso munthawi yochepa ndikutulutsa ndi edema.
• Aliyense akhoza kuonda. Zokwanira kupereka kuchepa kwa zopatsa mphamvu kuchokera m'zakudya kapena kuwonjezera kuchuluka kwa zakudya zolimbitsa thupi.

Monga momwe zimakhalira ndi kulemera kwa minofu, pali mfundo zingapo pankhani yochepetsa, ngati mungatsatire, mutha kukhala ndi zotsatira zokhalitsa.

Mfundo zochepetsa thupi ku CrossFit

• Kudya chakudya chochepa kwambiri. Zakudya za wothamanga yemwe akufuna kuchepa thupi ayenera kukhala ndi 70-80% yazakudya zochepa. Zakudya zabwino kwambiri komanso zathanzi ndizomwe zimakhala ndi michere yambiri, yomwe imabweretsa kukhuta msanga, imakhala ndi ma calories ochepa komanso imathandizira kugaya chakudya. Komanso, ulusi umatha kuchepetsa kuyamwa kwa chakudya ndi mafuta ochokera mchakudya, kuwonetsetsa kuti amalowa pang'onopang'ono m'magazi.
• Zakudya 6 patsiku. Monga momwe zimakhalira ndi minofu yambiri, kwinaku mukuchepetsa thupi, muyenera kudya pafupipafupi (osachepera 5-6 patsiku) ndi pang'ono. Ndi njira iyi yodyera, mphamvu kuchokera pachakudya idzasandulika mphamvu kukhala zinthu zofunikira, ndipo kusowa kwake kulipidwa mothandizidwa ndi mafuta owonjezera amthupi. Kuphatikiza apo, chakudyachi chimakuthandizani kuti muchepetse kumva kwa njala masana ndikupewa matenda am'mimba.
• Chotsani chakudya chosavuta ndikuchepetsa mafuta. Zakudya zosavuta (zofulumira), zikagayidwa, zimayambitsa kuwonjezeka kwa shuga m'magazi, zomwe zimapangitsa kuti munthu azimva njala mkati mwa mphindi 15-20. Kuphatikiza apo, chakudya chosavuta chimakhala ndi ma calories ambiri ndipo chimayamwa mofulumira kwambiri, zomwe zimayambitsa kupanga kwa insulin ndikuwonjezera kuyika mafuta. Mafuta amakhalanso ndi ma calorie ambiri ndipo safuna mphamvu zambiri kuti atenge thupi. Mwachitsanzo, ngati mumadya ma calories 100 a chakudya, ndiye kuti ma calories 23 amagwiritsidwa ntchito pokonza ndikusunga ma calories 77 kuchokera ku chakudya. Koma ngati mumadya mafuta opatsa mafuta 100, ndiye kuti ma calories atatu okha ndi omwe amafunika kuti asungidwe, ndipo ma calorie 97 amakhalabe mthupi. Kuphatikiza apo, ngati mumadya mafuta ochulukirapo kuposa omwe thupi limafunikira pakadali pano, ndiye kuti lipase enzyme imayambitsidwa, yomwe imayambitsa njira yamafuta m'madipocyte (maselo amafuta). Komabe, ndizosatheka kuchepetsa kudya kwamafuta, chifukwa amathandizira khungu, tsitsi ndi misomali, komanso kukhalabe ndi mahomoni mthupi.
• Kuletsa zakudya musanachite masewera olimbitsa thupi komanso mukatha. Ndibwino kuti mudye kachigawo kakang'ono ka mapuloteni 2 maola musanaphunzire. Musanayambe kulimbitsa thupi, simuyenera kudya, chifukwa thupi limayenera kugwiritsa ntchito mphamvu kuchokera m'malo ake osungira mafuta, osati chakudya. Mukamaliza maphunziro, ndibwino kuti musadye konse kwa maola awiri, popeza panthawiyi kuchuluka kwa kagayidwe kake m'thupi kumawonjezeka kwambiri, ndipo kuchuluka kwa mafuta mu magazi kumawonjezeka. Ngati mutadya mukangophunzitsidwa, ndiye kuti mafuta onse amchere amabwerera kuma adipocyte (maselo amafuta), ndipo ngati simudya, "amawotcha".

Sabata Lamlungu Lamlungu la CrossFit

Onerani kanemayo: Extreme Fitness Новая тренировка X-cross (December 2024).