Zomwe mungadye musanaphunzitsidwe kuti muchepetse kunenepa komanso kuonda?

Zakudya zopatsa thanzi pakukula kwamphamvu zamagetsi komanso kupirira kwa CrossFitter ndizofunikira kuposa kudziphunzitsa. Zakudya komanso kapangidwe kake ndi momwe amadyera ndizofunikira. Chifukwa chake, othamanga ambiri achichepere, posankha kusinthana ndi zakudya zopatsa thanzi, amadabwitsidwa ngati ndizotheka kudya musanaphunzitsidwe, kuchuluka kwa maola ndi zomwe muyenera kudya musanaphunzitsidwe, kutengera zolinga zanu - kuonda kapena kupeza minofu. Munkhaniyi, tayesetsa kupereka mayankho pamafunso onse ofunikirawa kuti tithandizire a CrossFitters omwe akutukuka kuti athetse vuto lomwe lisanachitike.

Tiyenera kunena nthawi yomweyo kuti yankho lafunso ili silikhala lodziwikiratu, chifukwa zimangotengera cholinga chomwe othamanga akuchita:

1. Ngati cholinga chophunzitsira ndikuchepetsa thupi, ndiye kuti kudya musanaphunzitse kuli koyenera maola 2-2.5. Nthawi yomweyo, kuchuluka kwa chakudya muzakudya kuyenera kuchepetsedwa - osaposa 15-20 magalamu pakatumikira. Kupanda kutero, pophunzitsa, thupi limayamba kugwiritsa ntchito mphamvu pazakudya, osati mphamvu yamafuta ake. Mbali inayi, kuchuluka kwa mapuloteni kuyenera kukulitsidwa - pafupifupi 20-30 magalamu pakatumikira. Poterepa, zomanga thupi zimafunikira kuti minofu ikhale ndi amino acid wonse musanayambe kulimbitsa thupi.
2. Mafuta mu chakudya choyambirira musanachite masewera olimbitsa thupi ndiosafunika kwambiri. Amatha kuchepetsa kuyamwa kwa zakudya zina kuchokera pachakudya ndikuyambitsa nseru pakuchita masewera olimbitsa thupi. Mulimonsemo, musanachite masewera olimbitsa thupi, musamve zolemetsa m'mimba, koma kumva kuti muli ndi njala sikuyenera kusokoneza masewera olimbitsa thupi.
3. Ngati cholinga chophunzitsira ndikulimbitsa minofu, ndiye kuti chakudyacho chiyenera kupangidwa moyenera maola 1-1.5 musanayambe kulimbitsa thupi. Gawo la chakudya liyenera kukhala ndi chakudya chopatsa thanzi komanso mapuloteni, kuchuluka kwa mafuta pachakudya choyenera kuyenera kuchepetsedwa - osaposa magalamu 5.
4. Kudya chakudya musanapange masewera olimbitsa thupi kumapangitsa kuti malo anu ogulitsa ma glycogen azinyamula. Zotsatira zake, kuthekera kwa mphamvu ya minofu kudzawonjezeka, kupirira kwathunthu ndi magwiridwe antchito amthupi panthawi yophunzitsira kudzawonjezeka. Mapuloteni asanalowe kulimbitsa thupi amapereka minofu ndi amino acid ndipo imayambitsa ntchito za anabolic.

Kodi pali chiyani kuti mupeze minofu?

Tsopano popeza tili ndi lingaliro la zomwe tidye tisanachite masewera olimbitsa thupi, ndi bwino kuyang'anitsitsa zakudya zomwe zingakhale zopindulitsa musanachite masewera olimbitsa thupi komanso zomwe ziyenera kuchotsedwa pazakudya za wothamanga.

Poganizira funso laubwino wogwiritsa ntchito zakudya zina musanaphunzire, munthu sayenera kuiwala za cholinga cha wothamanga. Ngati cholinga chophunzitsira ndikupeza minofu, ndiye kuti kuchuluka kwa chakudya musanaphunzitsidwe ndikofunikira kwambiri.

Chakudya chopangira masewera olimbitsa thupi chomwe cholinga chake ndikulimbitsa minofu chiyenera kukhala ndi mapuloteni apamwamba (osachepera 20-30 magalamu) ndi chakudya chambiri (50-60 magalamu). Kutengera zomwe mumakonda, mutha kusankha imodzi mwazomwe mungasankhe:

• kankhuku kakang'ono (kapena nkhukundembo) kokhala ndi pasitala wa durum (mbale yakumbali ingasinthidwe ndi mpunga wofiirira kapena mkate wambewu);
• chidutswa cha nsomba zowonda ndi mbatata (kapena mpunga wabulauni);
• nyama yopanda nyama yophika ndi pasitala kapena buckwheat;
• omelet mazira 3-4 ndi buckwheat (kapena phala lina);
• gawo la kanyumba kanyumba kokhala ndi mkate wamphumphu (mutha kuwonjezera zipatso pang'ono ndi masupuni angapo a uchi ku kanyumba tchizi).

Zomwe mungadye kuti muchepetse kunenepa?

Ngati cholinga chophunzitsira ndikuchepetsa thupi, ndiye kuti mndandanda wazakudya zomwe zimaloledwa kukonzekera kulimbitsa thupi ziyenera kuchepetsedwa. Makamaka m'pofunika kukumbukira "golide ulamuliro" wa kuonda: kumwa zopatsa mphamvu ayenera kupitirira kudya kwawo m'thupi. Pazakudya zolimbitsa thupi za wothamanga yemwe akufuna kuchepa thupi, sipayenera kukhala zakudya zopatsa mphamvu kwambiri: chakudya chosavuta komanso mafuta owonjezera. Amaloledwa kudya chakudya chochepa chokha (osapitirira 15-20 magalamu pakatumikira), komanso mapuloteni okwanira (pafupifupi 20-30 magalamu pakatumikira). Mukufuna kwanu, mutha kusankha imodzi mwazomwe mungasankhe:

• Nkhuku yaying'ono yophikidwa mu uvuni ndi buckwheat kapena mpunga wamtchire;
• Kagawo kakang'ono ka nsomba zoyera, zowonda, zotenthedwa ndi mpunga wofiirira;
• Mazira 2-3 kapena mazira awiri omelet ndi kanyumba tchizi ndi zitsamba;
• Nyama yaying'ono yamphongo ndi mbatata zophika.

Kudya chakudya musanachite masewera olimbitsa thupi sikuyenera kusokoneza masewera olimbitsa thupi, choncho ndibwino kuti mudye osachepera 1.5-2 maola musanachite masewera olimbitsa thupi. Komabe, osanyalanyaza chakudya musanakonzekere, ngati kuti simukudya, simudzatha kuchita masewera olimbitsa thupi mokwanira komanso moyenera.

Kodi mungadye maswiti musanachite masewera olimbitsa thupi?

Payokha, tiyenera kuganizira za kudya maswiti tisanaphunzitsidwe, zomwe ndizosavuta (mwachangu) chakudya. Fast carbs ndi awa:

• mitanda (makeke, ma muffin, masikono, makeke);
• maswiti (ayisikilimu, maswiti, chokoleti);
• zipatso zokoma;
• ndiwo zamasamba ndi zina.

Kudya chakudya chosavuta ndi gawo lofunikira pa chakudya cha tsiku ndi tsiku kwa anthu ambiri. Koma si anthu ambiri amadziwa momwe zimakhalira ndi chakudya chosavuta m'thupi.

Monga mwalamulo, chakudya chosavuta chogawidwa chimagawika m'magulu awiri akulu: monosaccharides ndi disaccharides. Monosaccharides amaphatikizapo shuga, galactose ndi fructose, ndipo ma disaccharides amaphatikizapo lactose, maltose ndi sucrose.

Ma monosaccharides ali ndi mankhwala osavuta, amagawanika ndikutengera thupi mwachangu kwambiri kuposa ma disaccharides. Monosaccharides nthawi zonse amakhala ndi kukoma kosiyana. Komabe, magulu onse awiri a chakudya chosavuta ndiosafunikira kwambiri kwa othamanga, makamaka ngati cholinga chawo ndikuchepetsa thupi.

Mwinamwake mwazindikira kuti njala imangokulira pambuyo pa mphindi 10-15 mutadya maswiti ena. Chowonadi ndi chakuti kugwiritsa ntchito chakudya chosavuta m'zakudya (makamaka pamimba yopanda kanthu) kumawonjezera kwambiri shuga m'magazi, potero kumayambitsa insulin. Insulini, imayesanso kuchepetsa ndi kutsitsa shuga m'magazi. Shuga, mpaka kutsika pang'ono, imayambitsa njala yayikulu. Likukhalira mtundu wa bwalo loipa, pomwe chakudya chophweka, chokhala ndi kalori yochulukirapo, sichikhutitsa thupi, chimapangitsa kukhala wokhutira, koma, m'malo mwake, chimayambitsa kuphulika kwa njala, komwe kumabweretsa kudya mopitilira muyeso ndipo, chifukwa chake, kunenepa kwambiri.

Ndicho chifukwa chake kudya maswiti sikuvomerezeka osati kwa othamanga omwe akufuna kuonda, komanso kwa iwo omwe amayesetsa kukhala ndi minofu yabwino kwambiri. Chokhacho pamalamulo awa, pomwe maphunziro omwe cholinga chake ndi kupeza minofu yambiri, atha kukhala kumwa zakumwa zazing'ono musanaphunzitsidwe pa "zenera la carbohydrate".

Windo wazakudya zamadzimadzi ndi momwe thupi limakhalira atangophunzitsidwa, zomwe zimasowa zakudya zambiri. Kudya chakudya chochepa kwambiri cha mapuloteni m'nyengo imeneyi kumabweretsa kuwonjezeka kwa zochitika za anabolic mthupi lonse, ndipo chifukwa chake, kukula kwa minofu. Komabe, asayansi angapo amakayikira za chiphunzitsochi, ponena kuti kupezeka kwa "zenera lamadzimadzi" kukugwirizana kwambiri ndi zakudya musanachite masewera olimbitsa thupi.

Kafukufuku wasonyeza kuti kumwa pang'ono amino acid (pafupifupi magalamu 5) kapena magalamu 20 a whey protein nthawi yomweyo asanaphunzitsidwe (mphindi 2-3) kumawonjezera kupirira komanso magwiridwe antchito panthawi yophunzitsira, komanso kumawonjezera kuchuluka kwa amino acid m'magazi nthawi zonse Maola 2.5-3. Chifukwa chake, pakadali pano, thupi litangotha ​​maphunziro silimafunikira zofunikira kwambiri, ndipo zotsatira za "zenera zamadzimadzi" sizingachitike.

Zikuoneka kuti wothamanga amafunika kukhala osamala kwambiri ndikumwa chakudya chosavuta. Onetsetsani kuti mukukumbukira chakudya chonse cha tsiku ndi tsiku cha wothamanga, popeza kuchuluka kwa zopatsa mphamvu zomwe zimapezeka panthawi yopanda malire ya chakudya chochepa chimatha kubweretsa kunenepa kwambiri.

Zakudya zamasewera musanachite masewera olimbitsa thupi

Maonekedwe a masewera olimbitsa thupi pamsika adachita bwino. Mitundu yonse yazakudya zopatsa thanzi ndi zina zowonjezera sizimadziwika. Chidwi chonse cha ochita masewera othamanga adakopeka ndikutsatsa kwa masewera azakudya, pomwe othamanga omwe adatchulidwa kale adakopa ogula ndi matupi awo osema, pakadali pano, kusakaniza kugundana kwina kwamapuloteni mosagwedezeka kwamtundu. Pang'ono ndi pang'ono, kulumikizana kwamphamvu pakati pa thupi lokongola ndi masewera othamanga kunayamba kuzika m'mitima ya othamanga oyamba.

Koma zenizeni, zonse ndizosiyana. Udindo wazakudya zamasewera pomanga minyewa yayikulu kwambiri. Kugwiritsa ntchito mapuloteni musanalowe m'malo kungakhale kovomerezeka ngati mulibe mwayi woti mukhale ndi chakudya chokwanira musanachite masewera olimbitsa thupi.

Mapuloteni ndi opeza

Chifukwa chake, ngati mulibe nthawi yodyera maola 1.5-2 musanaphunzitsidwe, tikulimbikitsidwa kuti mugwiritse ntchito magalamu 20-30 a whey protein kapena kuchuluka kofananira kwa omwe akupeza (ngati cholinga chophunzitsira chikuchulukirachulukira, osataya kulemera) ola la 1 kuyamba. maphunziro.

Amino zidulo

Ngati cholinga chachikulu ndikupeza minofu, ndikulimbikitsidwa kudya pang'ono BCAA amino acid (10-15 magalamu) nthawi yomweyo musanayambe kulimbitsa thupi. Komabe, m'zaka zaposachedwa, kugwiritsa ntchito ma BCAAs kwafunsidwa m'magulu asayansi, popeza kafukufuku wambiri akuwonetsa kukhuta kwa ma amino acid pakudya tsiku ndi tsiku kwa wothamanga wamba. Asayansi amaganiza kuti kugwiritsa ntchito ma BCAAs kuli koyenera pokhapokha ngati mavitamini amino osakwanira akudya, mwachitsanzo, zakudya zopatsa mafuta ochepa.

Mafuta oyaka mafuta

Ngati cholinga chachikulu ndikuchepetsa thupi, ndiye kuti mutha kugwiritsa ntchito malo owotchera mafuta musanaphunzitsidwe (pafupifupi mphindi 30 asanayambe maphunziro). Koma pankhani yogwiritsa ntchito mafuta otentha otere, zovuta zamtundu uliwonse zitha kuwoneka, chifukwa chake kugwiritsa ntchito zowonjezera izi kumalumikizidwa bwino ndi katswiri.

L-carnitine

Chowonjezera chomwe chimakonda kwambiri komanso chimagwiritsidwa ntchito kwambiri pothandiza kuchepetsa thupi ndi L-carnitine. Tengani L-Carnitine mphindi 30 musanamalize. Njira yomwe L-Carnitine imagwirira ntchito m'thupi ndi yosiyana kwambiri ndi mafuta owonjezera owonjezera. L-carnitine imathandizira kunyamula maselo amafuta kupita nawo komwe amagwiritsa ntchito - mitochondria ya ulusi wa minofu, koma alibe mafuta oyatsa okha. Chifukwa chake, kudya kamodzi kwa L-carnitine kuyambitsa makina owotchera mafuta sikokwanira, muyenera kuchita masewera olimbitsa thupi kwambiri mukamaphunzira. Tsoka ilo, nthawi zambiri zimakhala zopanda phindu kutenga L-carnitine popanda zochitika za aerobic. Komabe, chowonjezera cha masewerawa sichikhala ndi zotsatirapo ndipo chimapindulitsa dongosolo lamtima.

Sitiyenera kuyiwala kuti masewera olimbitsa thupi ndimangowonjezera pazakudya za othamanga ndipo sangasinthe chakudya chathunthu chatsiku ndi tsiku.

Kodi nditha kudya maola angati kalasi isanafike?

Monga tafotokozera pamwambapa, chakudya chiyenera kutengedwa osachepera maola 1.5-2 asanayambe kulimbitsa thupi. Nthawi zina, pomwe othamanga amayamba kuchepa, chakudya chimayenera kutengedwa maola atatu asanaphunzire. Mulimonsemo, musanayambe kuchita masewera olimbitsa thupi, muyenera kumverera mopepuka ndipo m'mimba mwanu musadzaze. Kupanda kutero, magazi onse m'thupi amadziunjikira m'mimba, ndipo mphamvu imagwiritsidwa ntchito pogaya chakudya, ndipo zomwe thupi limagwira sizingakhale zokwanira kuchita masewera olimbitsa thupi.

Nthawi yosakira chakudya

Funso lanthawi yayitali musanachite masewera olimbitsa thupi omwe muyenera kudya ndilofanana kwambiri ndi nthawi yakudya chakudya mthupi.

Chakudya chomwe timakonzekera kuti tidye sichingasinthike osasintha. Pofuna kuti chakudya chikumbidwe, chomwe chimagwiritsidwa ntchito pazomangamanga ndi ndalama zamagetsi, thupi limafunikira kugwiritsa ntchito nthawi yokwanira komanso khama. Ndi chithandizo chazakudya, thupi la munthu limatha kupeza zomanga thupi kuchokera ku amino acid wazakudya chopukutidwa, kuchokera ku mafuta acid ndi glycerin - mafuta, thupi limasandutsa shuga kukhala mphamvu ndikuwusunga m'chiwindi mwa mawonekedwe a glycogen.

Chimbudzi cha chakudya m'thupi la munthu chimachitika mothandizidwa ndi zinthu zambiri. Mankhwala omwe amadya, mtundu ndi nthawi yakukonzekera zophikira, kuchuluka komwe amadya, zakudya, momwe zilili m'mimba - zonsezi zimakhudza kukula kwake komanso nthawi yakudya.

Mphamvu ya chithandizo cha kutentha pa kugayika kwa zinthu

Ndiye kodi kutentha kwa chakudya kumakhudza bwanji momwe thupi limayamwa? Nazi zina zofunika:

• Kusagayika kwa mapuloteni kumawonjezeka kwambiri ikatenthedwa, chifukwa pali kuwonongeka pang'ono kwa mapuloteni molekyulu (denaturation), zomwe zimabweretsa kuwonongeka kwabwino kwa mapuloteni ndi michere ya m'mimba.
• Mafuta a nyama akatenthedwa, mphamvu yake yamphamvu imasowa pang'ono, chifukwa imaperekedwa kuchokera kuzogulitsazo. Mukaphika nyama yamafuta, mafuta opitilira 45% amalowa mumsuzi.
• Mafuta amasamba amasinthanso mankhwala akatentha. Chakudya chouma kwambiri chikakhala chokazinga, mafuta a masamba amakhala ndi oxidized wa thermally, ndipo mankhwala oopsa amaikidwa pamwamba pa chakudya chokazinga.
• Kutentha kwa mbatata kumathandiza kusintha protopectin yomwe ili mmenemo kukhala njira yowonongeka - pectin. Kuchuluka kwa acidity kumatha kusokoneza njirayi, chifukwa chake sauerkraut kapena chakudya china chowawasa chikuyenera kuwonjezeredwa msuzi mbatata zitaphika kale.
• Wowuma wowuma sangathe kulowa m'thupi konse, chifukwa chake mbatata ndi artichoke yaku Yerusalemu ziyenera kuphikidwa.
• Sucrose yomwe imapezeka mu zipatso ndi zipatso imasandulika kukhala glucose ndi fructose motsogozedwa ndi kutentha ndi zidulo.

Kukula nthawi yazakudya zazikulu

Kuti musavutike kusankha zakudya komanso kuchuluka kwa zomwe mungadye musanaphunzire, ganizirani tebulo ili m'munsiyi. Ikuwonetsa nthawi yakudya kwamtundu wina wam'mimba wamunthu.

Pamodzi ndi nthawi yakudya chimbudzi, kuchuluka kwa kaphatikizidwe kake ndichinthu chofunikira kwambiri. Mwachitsanzo, chakudya cha nyama (mapuloteni ndi mafuta) chimalowa m'thupi pafupifupi 90%. Zakudya zama fiber ndi zamasamba, pafupifupi, zimakhudzidwa ndi thupi ndi 60%, ngati chakudyacho chimasakanizidwa - ndi 80%.

Mazira oyera amawerengedwa kuti ndi muyezo wophatikizira zinthu. Imakhala ndi thupi pafupifupi 98%. Kukula kwakukulu kwa kuyera kwa dzira kumatha kufotokozedwa ndikuti dzira palokha ndi khungu limodzi ndipo mulibe mipata yolumikizirana ndi kulumikizana kwake. Zomwezo sizinganenedwe za nyama, popeza kuti kupukusa mapuloteni anyama, thupi limafunikira ma enzyme owonjezera kuti "athyole" ndi kugaya izi zamagulu.

Zochuluka bwanji ndi zomwe muyenera kudya musanayambe kulimbitsa thupi?

Musamadye kwambiri musanachite masewera olimbitsa thupi. Ndi bwino kudziletsa kudya pang'ono komwe kumangokhala ndi zomanga thupi zokha komanso chakudya chambiri chomwe thupi limafunikira. Akatswiri azakudya amati kuchuluka kwa chakudya chokwanira kuthana ndi njala, koma kuti muteteze pakudya mopitirira muyeso, kuyenera kukhala kokwanira kukwanira limodzi. Chithunzichi pansipa chikuwonetsa zinthu zina zosavuta. Amatha kudyedwa mosavuta musanachite masewera olimbitsa thupi, kudzaza thupi ndi mphamvu komanso osadandaula za zovuta mukamachita masewera olimbitsa thupi. Gawo lalikulu la awa ndi gawo la zakudya za paleo, njira ina yathanzi yodyera CrossFitters. Zonsezi zitha kukhala zokhwasula-khwasula zokha. Pachifukwa ichi, sikoyenera kuwasakaniza ndikukonzekera mbale. Chifukwa chake, timayang'ana zomwe tingadye tisanaphunzitsidwe, kuti tisamve mseru komanso kulemera m'mimba mukamachita masewera olimbitsa thupi.

Tsopano mukudziwa zomwe muyenera kudya musanaphunzitsidwe. Koma ngati nthawi ikuloleza, ndipo mukufuna china chake chovuta komanso chapamwamba, ndiye kuti mutha kuphika chakudya chokoma komanso chopatsa thanzi. Mwachitsanzo, tuna omelet, njira yomwe yaperekedwa pansipa.

Zosakaniza za 4 za omelet:

• zukini zing'onozing'ono - chidutswa chimodzi;
• anyezi - chidutswa chimodzi;
• mazira - zidutswa 7;
• tuna m'madzi ake - 1 akhoza;
• mchere, tsabola, basamu viniga - kulawa.

Kukonzekera:

Sambani ndi kusenda zukini bwinobwino, dulani zing'onozing'ono kapena magawo. Dulani anyezi bwino. Mu poto wowotcha ndi mafuta a masamba (koma ndibwino kuphika poto wosakaniza popanda kuwonjezera mafuta) ikani anyezi ndi zukini, nyengo ndi mchere ndi tsabola, ndikubweretsa mpaka theka kuphika. Ikani zidutswa za tuna ndi masamba ndikusakaniza. Kenako, mbale imodzi, sakanizani mazira ndi mchere ndikutsanulira osakaniza ndi nsomba ndi masamba. Bweretsani kuphika pamoto wochepa, wokutidwa kwa mphindi 15. Kutumikira chilled, kudula mzidutswa ndi nyengo ndi viniga wosasa kuti mulawe.

Kutumizidwa kwa nsomba omelet kumakupatsani mapuloteni apamwamba musanamalize kuchita masewera olimbitsa thupi, komanso kukhala gwero la chakudya chambiri ndi magawo angapo a buledi kapena mpunga wofiirira.