Pofuna kuwotcha mafuta bwino kuchokera mmbali ndi pamimba, pamafunika zinthu zingapo. Chachikulu kwambiri pakuchepetsa thupi ndikugwiritsa ntchito zopatsa mphamvu zochuluka kuposa kuchuluka kwa chakudya.
Koma poyesera kuti achepetse thupi, anthu ambiri amadya zakudya zochepa zama calorie kapena, moyipa kwambiri, amasiya kudya. Ndiye kodi mungachotse bwanji mafuta pamimba pamimba?
Izi ndizolakwika kwambiri, chifukwa mwanjira imeneyi pamakhala kuchepa kwa kagayidwe, ndipo thupi laumunthu limakumana ndi mafuta pamimba, pomwe pamakhala zovuta kuwotcha. Momwe mungachotsere mafuta pamimba, ngati thupi likukana kwathunthu ndikusintha kukhala mphamvu?
Pachabe ndi omwe adakwanitsa kutaya mapaundi ochepa amasangalala, makamaka, anthu awa sanataye mafuta pamimba ndi m'mbali zawo, koma misa minofu ndi madzi. Pamiyeso iwo amawona zotulukapo, koma mu kalilole zonse zidakhala zoyipa kuposa momwe zidaliri. Kupatula apo, minofu inali yocheperapo, tsopano yayamba kuchepa. Chifukwa chake, masikelo adawonetsa kuchepa pang'ono, ndipo ndikofunikira kwambiri kuti mumvetsetse momwe mungachotsere kulemera kopambanitsa popanda kuwononga minofu.
Kuchuluka kwa mafuta, m'malo mwake, kunakulirakulira, ndipo khungu lomwe limakhala m'mimba ndi m'mbali mwake limatupa. Olemba nkhaniyi adzauza owerenga momwe amachotsera mafuta pamimba ndikuchepetsa thupi ndi thanzi labwino komanso masewera olimbitsa thupi.
Momwe mungachepetsere kuchepa thupi
Wophunzitsa aliyense ku Hollywood amadziwa chinsinsi ichi, tsopano owerenga athu amadziwa za izi. Katswiri Wazopeza Zolemetsa ndi Wophunzitsa Alan Aragon, wogwira ntchito m'magazini ya Men's Health komanso wolemba mnzake wa The Lean Muscle Diet, kutanthauza kuti "Mussage Diet", akukhulupirira kuti muyenera kuwotcha mafuta makilogalamu 5 kuti mukhale msanga ngati phiri la minofu.
Mukachulukitsa mafuta kuchokera kummbali komanso pamimba, minyewa iliyonse ndi ana akewo amawonekera papulogalamu. Njira zopatsa thanzi komanso zopatsa thanzi za Aragon zimafotokozera matupi a othamanga ku National Basketball Association, omanga mpikisano olimbirana nawo komanso omwe amatenga nawo mbali mu Olimpiki.
Momwe mungachotsere mafuta osaneneka? Kuti muchotse mafuta mofulumira pamimba, muyenera kugwiritsa ntchito ndondomeko ya zakudya zisanu zam'magulu asanu (ndikulimbikitsidwa kuti muwerenge malangizo onse amakono a kutayika kwamafuta).
Kuwerengera zama calorie ndi masewera olimbitsa thupi
Ngati zifika pama calorie, muyenera kuwongoleredwa ndi lamulo losavuta: muyenera zambiri kuti mufanane ndi kulemera kwanu komwe mukufuna. Mwachitsanzo, munthu amalemera makilogalamu 100, koma akufuna kuchepetsa thupi mpaka 70 makilogalamu, zomwe zikutanthauza kuti ayenera kudya zopatsa mphamvu zochulukirapo monga momwe munthu amafunira, zomwe kulemera kwake ndi 70 kg.
Zofunika! Ngati munthu amathera ola limodzi pa sabata pochita masewera olimbitsa thupi, ndiye kuti chiwerengero cha 10 chikuyenera kuwonjezeredwa pazoyenera zomwe mukufuna. Ngati masewera olimbitsa thupi atenga nthawi yayitali, ndiye kuti mutha kuwonjezera ola limodzi.
Ndiye kuti, ngati cholinga ndi 70 makilogalamu, ndipo kuphunzira sabata ndi kuchita masewera olimbitsa thupi kumatenga maola atatu, muyenera kuwonjezera 12 pa nambala 70 ndikuwerengera zopatsa mphamvu motengera kulemera uku. Kuphatikiza apo, masewera olimbitsa thupi ayenera kupangidwira onse kulemera ndi kupirira.
Zogulitsa
Press Makina
| Kutumiza Kukula | Kalori | Mapuloteni (gr) | Zakudya zomanga thupi (gr) | Mafuta (gr) | |
| Nyama | 85 magalamu | 100 | 25 | 0 | 1-2 |
| Ng'ombe, nsomba, nkhuku, nkhuku, nkhumba | |||||
| Mazira | Dzira 1 | 78 | 6 | 1 | 5 |
| Zinthu zamkaka | |||||
| 2% mkaka | 225 magalamu | 122 | 8 | 11 | 5 |
| Tchizi | 28 magalamu kapena kagawo | 110 | 8 | 1 | 9 |
| Yogurt Yotsika Yamafuta | 225 magalamu | 155 | 13 | 17 | 4 |
| Zipatso | 1 chipatso chonse kapena 1 kutumikira | 80 | 1 | 20 | 0-1 |
| Aliyense | |||||
| Masamba Ovuta Kwambiri | 1 Kupaka yaiwisi, kapena ½ yophika yophika | 35 | 01 feb | 6 | 0 |
Muyenera kudya manambala
Zachidziwikire, kuti mubwezere zolemera, mungathe kungoganizira zopatsa mphamvu, koma ngati mumadya michere yokwanira, mutha kukwaniritsa izi osamva ngati mukumadya.
Mapuloteni. Mwambiri, palibe chifukwa cholankhula zofunikira za chinthuchi kwa nthawi yayitali. Izi zakukula kwa minofu ndizosatheka. Kuphatikiza apo, mapuloteni amathandizira kuchepetsa chidwi komanso kuchepetsa thupi poyankha funso la momwe mungachotsere mafuta ochulukirapo.
Fomula: Muyenera kudya pafupifupi magalamu awiri a protein pa kilogalamu iliyonse ya kulemera kwanu komwe mukufuna. Kuti mupeze malire a zikhumbo 70 makilogalamu, muyenera kudya pafupifupi 90-150 magalamu a mapuloteni. 1 gramu ndi ma calories anayi. Chifukwa chake, zopatsa mphamvu zomwe zimapezeka pamapuloteni ziyenera kuchulukitsidwa ndi 4. Pankhaniyi, zopatsa mphamvu pafupifupi 600 zimapezeka.
Mafuta. Kwa zaka zambiri, chinthuchi chimawonedwa ngati chiwanda chamadyera. Komabe, kafukufuku wamakono atsimikizira kuti mafuta awa alibe chochita ndi omwe amadzunjikana m'mimba komanso m'mbali.
Ndipo chosayembekezereka chinali mawu oti mothandizidwa ndi mafuta mutha kudzitchinjiriza kuti musadye kwambiri, chifukwa amapatsa chidwi. Mapeto ake, munthu amayamba kudya zochepa ndipo amakhala wokwanira kwa nthawi yayitali.
Fomula: 1 gramu yamafuta imayenera kudyedwa pa kilogalamu iliyonse ya kulemera komwe mukufuna, apa pamapezeka 70 magalamu. 1 gramu yamafuta imakhala yolingana ndi 9 calories, imatuluka ma calories 630 kuchokera kumafuta. Izi ndi pafupifupi 40% ya zopatsa mphamvu zonse.
Zakudya zomanga thupi. Zakudya zamafuta ambiri sikuti ndizokoma zokha, komanso zili ndi mavitamini ndi michere yambiri. Chifukwa chake, simuyenera kukana kwathunthu zinthu zotere, koma simungathe kuzizunza, monga mtundu wachiwiri wa shuga ungayambire. Kudya mafuta olondola komanso mapuloteni ambiri zimathandizira kufikira njira, zomwe sizinganenedwe zanjala komanso kukana kwathunthu zinthu izi.
Zofunika! Zokonda zazikulu ziyenera kuperekedwa kwa mapuloteni ndi mafuta, chiwerengero chotsalira cha zopatsa mphamvu chitha kuperekedwa kwa chakudya chamoto!
Pangani menyu yanu
Muyenera kupanga zakudya zanu pamaziko a zakudya zathu zonse - zomwe zimapezeka m'chilengedwe. Ndikulimbikitsidwa kuti ndizikonda:
- nyama;
- zopangidwa mkaka;
- mazira
- masamba;
- chipatso
- nyemba;
- mtedza
- wholemeal rye ufa wopanga.
Tisaiwale kuti zinthu monga makeke, maswiti ndi zakumwa za shuga ndizovulaza kwambiri, chifukwa chake siziyenera kusiyidwa chakudyacho. Monga kalozera wopangira zakudya ayenera kugwiritsa ntchito mawonekedwe a chakudya.
Mutha kugwiritsanso ntchito sweetener mukamadya, izi zimathandizira kuthetsa shuga ndikuchepetsa thupi mwachangu.
Zamgululi zimatha kusankhidwa ndikuphatikizidwa ndi kukoma kwanu, ngati kuchuluka kwa zopatsa mphamvu, mafuta, mapuloteni ndi zakudya zimafanana ndi kulemera kwanu. Zakudya zopatsa thanzi zomwe zimaperekedwa sizili ndi kuchuluka kwa zopatsa mphamvu, koma zimapangitsa kuti mwina titha kuwunika pafupifupi zakudya zathu.
Zakudya
Kuti njira yodyetsera ikhale yogwira mtima komanso funso: momwe mungachotsere mafuta pamimba komanso kuchokera kumbali zatsalira palokha, ndikofunikira kuwongoleredwa ndi malamulo otsatirawa:
Nambala 1
Osachepera 2 masamba omwe amayenera kudyedwa tsiku lililonse. Muli zopatsa mphamvu zochepa komanso zamafuta ambiri azakudya, zomwe zimakupatsani nthawi yayitali.
Nambala yachiwiri
Lamuloli limakhudza zipatso, amafunikanso kudya zosachepera ziwiri. Chifukwa cha zipatso, minofu imadzaza ndi mphamvu yofunikira yama metabolism, ndipo zipatso zimakhudza kwambiri shuga wa magazi kuposa chimanga ndi zinthu zina zomwe zimakhala ndi wowuma kwambiri.
Kudya zipatso kumathandiza kupewa kudya kwambiri komanso kulakalaka kwambiri zakudya zina. Ndikwabwino ngati zochuluka zamakina azidzamwa kuchokera ku zipatso ndi ndiwo zamasamba. Komabe, ngati pali zovuta ndi kapamba, muyenera kudziwa bwino zipatso zomwe zimakhala ndi kapamba yemwe mumatha kudya.
Chifukwa chake, muyenera kuyika ma konkiri awiri, nyemba ndi masamba omwe ali ndi masamba ambiri. Ndipo zakudya zamafuta ndi zakudya zina zitha kusiyidwa zokha.
Nambala 3
Patsiku la maphunziro, muyenera kudya ola limodzi musanayambe maphunziro ndi ola limodzi mutatha kuchita masewera olimbitsa thupi. Pa chakudya chilichonse, muyenera kuwerengera moyenera kuchuluka kwa mapuloteni, mafuta ndi chakudya. Izi ndizofunikira kupatsa minofu yokhala ndi mlingo wathanzi wazakudya. Kuchita masewera olimbitsa thupi kumakhala kosavuta kuchita, ndipo mafuta pamimba ndi m'mbali zimatha msanga.
Mukungoyenera kukumbukira kuti kuchuluka kwama protein ndi zakudya tsiku lililonse sikunasinthe. Kudya munthu malinga ndi lingaliro la kusintha zotsatira zake. Nazi njira zitatu:
- Paphwando lokonzekera okonzeka, lomwe limakhala ndi mapuloteni osakanizira ndi chakudya. Ngati ndi kotheka, mutha kuwonjezera zipatso zake.
- Tambala yemwe ali kwathunthu mapuloteni, monga Optimum Nutrition Whey ndi ½ chikho cha oatmeal ndi kagawo ka zipatso.
- Masangweji aku Turkey kapena saladi wa tuna.
Chokani pamutu wanu
Kamodzi pa sabata, thupi liyenera kupumula ndikukonzekera tchuthi chake. Pomwe zakudya zopanda zakudya zimangokhala gawo laling'ono la chakudyacho, nthawi zonse zimapeza malo. Kwa thupi lililonse, mutha kusankha zakudya zoyenera komanso masewera olimbitsa thupi.
Zilibe kanthu kuti mapaundi owonjezera owonjezera omwe munthu ali ndi 10, 20, 30 ... Ndikofunikira kuti aliyense awawotche mwachangu komanso moyenera.
