Gawo la masewera olimbitsa thupi la maselo ambiri. Ndi zakudya zotani zokhudzana ndi minofu yabwino?

Kumanga thupi ndi masewera olimbitsa thupi , chifukwa minofu imamangidwa bwino chifukwa cha zinthu zomwe zimalowa m'thupi. Ndipo ngati muli ndi cholinga kanthawi kochepa kuti mukhale ndi minofu, ndiye kuti ndikofunikira kwambiri kusankha zosayenera za masewera olimbitsa thupi.

Pali mchitidwe wapadera wa masewera olimbitsa thupi chifukwa cha minofu ya minofu, yomwe wothamanga aliyense ayenera kudziwa:

• BCAA;
• Multivitamins;
• Omega-3;
• Glutamine.

Zinthu izi sizithandiza kokha minofu, komanso zimathandizira thanzi labwino.

Kupeza minofu sikokwanira malonda ochiritsira, mulimonsemo ayenera kufuna thandizo kuchokera ku masewera olimbitsa thupi. Kuonjezera apo, kuti muyenera kugwira ntchito mwakhama, ndifunikanso ndikusunga makilogalamu owonjezera. Anthu onse ogwira ntchito m'thupi amagwiritsa ntchito masewera olimbitsa thupi a masewera olimbitsa thupi, omwe amaphatikizapo zowonjezera zingapo.

Mapuloteni a Whey

Ichi ndi chimodzi mwa zigawo zikuluzikulu zomwe zimaphatikizidwira mu masewera olimbitsa thupi kuti apindule kwambiri. Zowonjezera izi zili ndi zovuta zosiyana, zomwe zingakhale zosiyana kwambiri, koma ziri ndi zinthu zambiri zofunika ndi amino acid. Mapuloteni ndi gawo lofunika lomwe limalowa mu masewera aliwonse a masewera olimbitsa thupi.

Woyendetsa

Ngati simungakwanitse kupeza ndalama zofunikira mu njira iliyonse, ndiye kuti galimotoyo idzapulumutsira, yomwe ili chinthu chofunika kwambiri chomwe chiyenera kuikidwa m'gulu la masewera olimbitsa thupi la minofu, chifukwa kuchuluka kwa mapuloteni ndizofunikira kuti minofu ikule. Koma posankha wolembera, muyenera kumvetsera mwatchutchutchu. Ndikofunika kuonetsetsa kuti palibe mafuta ambiri m'thupi mwake, opatsa mapuloteni.

BCAA

Izi ndi zovuta zitatu za amino acid: leucine, isoleucine ndi valine. Zili zofunika kwambiri kwa thupi, koma sizimapanga okha. BCAA imalimbikitsa kupanga mankhwala a insulini, omwe amathandiza kudyetsa minofu. Kuonjezerapo, izi zitatu zamadzi amino zimateteza kupatulidwa kwa mapuloteni ndi kuwonongeka kwa minofu.

Maphunziro oyamba

Kawirikawiri, kuphunzitsa kumatopetsa thupi, mphamvu sizikhalabe. Kulimbana ndi izi ndi kuwonjezera nyonga ndi mphamvu panthawi yophunzitsa kudzakuthandizani kugwiritsa ntchito simulators, zomwe zimaphatikizapo caffeine kapena geranamin. Ngati mukufuna mphamvu yowonjezereka, mungathe kuwonjezera mosakayikira maofesi anu masewera olimbitsa thupi.

Creatine

Amachepetsa nyonga ndikukweza kukula kwa voliyumu. Pakalipano, pali mitundu yambiri ya kulenga yomwe ili pamsika, koma monohydrate imakhala yofala kwambiri.

Omega-3

Chigawo ichi chikupezeka mu nsomba zamtundu, koma ngakhale izi nthawizina sizingokwanire wothamanga ndipo kotero muyenera kugwiritsa ntchito zowonjezera. Chosankha chabwino ndi mafuta a nsomba. Mavitamini a Omega-3 amawoneka bwino, omwe amachepetsa kuperekedwa kwa zinthu zofunika ku minofu. Koma izi sizilepheretsa phindu, zimathandizanso kuchepetsa thupi, zomwe zimathandiza kuchotsa mafuta, ndipo zimathandiza kuti thupi liziyenda bwino.

Multivitamins

Iwo samakhudza kukula kwa minofu, koma, ngakhale izi, ndi zofunika kwambiri. Kuthamangitsa gulu la anthu ambiri, kutenga mavitamini osiyanasiyana, wothamanga amayamba kuiwala za mavitamini ena ofunikira, popanda thupi limene lidzasokonekera. Ngakhale pali zipatso ndi ndiwo zamasamba zambiri, mavitamini ena sangakhale okwanira.

Glutamine

Izi amino acid zili mu minofu koposa zonse. Ngakhale thupi likhoza kulipanga, chipangizo china sichidzapweteka. Glutamine amathandizira kubwezeretsa, choncho ndibwino kuti mutenge pambuyo pa maphunziro komanso usiku. Glutamine iyenera kuphatikizidwa mu masewera ake okhudzana ndi masewera olimbitsa thupi, kuti minofu ifulumire mwamsanga.

Zolakwika

1. Chakudya cham'mawa chimakhala ndi mapuloteni okha. Mfundo yakuti m'mawa pali chakudya chodzaza ndi zakudya ndizolakwika - ndizoona, bola ngati tigona, shuga ya magazi imatsika ndipo zakudya zonse zimagwiritsidwa ntchito atadzuka kudzuka mpaka kumimba. Aliyense amene ali ndi cholinga chopeza minofu ayenera kudya kadzutsa. Choyamba, mutangomuka, ndi bwino kumamwa mapuloteni, koma osati ophweka, koma oyeretsedwa kwambiri hydrolyzed whey mapuloteni okhaokha. Izi ndi zofunika, chifukwa whey yamba idzadziwika kwa nthawi yayitali, ndipo ili pafupi maminiti 15. Pa nthawi ino, mukhoza kuchita bizinesi yanu, mwachitsanzo, muzisamba. Pambuyo panthawiyi, padzakhala chilakolako, chifukwa mapuloteniwa ali ndi nthawi yokumba, thupi limayamba kuchepa, ndipo thupi liyamba kupempha chakudya chatsopano. Kufika ku khitchini, mukhoza kuphika omelette, oatmeal, zikondamoyo, tchizi tchizi. Ngati pali chilakolako, ndiye kuti mukhoza kudya mbale zosiyanasiyana. Zakudya zam'mawa ndi zofunika kukhala ndi mapuloteni komanso mavitamini, choncho ayenera kugawidwa mofanana. Chinthu chachikulu - kudzaza. Monga zakumwa, ndibwino kumwa zakumwa za tiyi. Ndipo, ndithudi, sitiyenera kuiwala za mavitamini ndi mafuta a nsomba!
2. Zakudya zambiri pokhapokha mutatha kuchita masewera olimbitsa thupi. Kawirikawiri mumatha kumvetsa mfundo zokhudzana ndi mfundo yakuti mukamaphunzira muyenera kugwiritsa ntchito chakudya chamagazi mosavuta, koma izi ndi zolakwika. Choncho, chilakolako chidzapita kwa maola awiri okha, osati kukulolani kudya chakudya, chomwe chiri chofunikira kwambiri kuti minofu ikule. Zakudya zomangirira zili bwino ngati cholinga chake chiri kuwonjezera mphamvu ndi chipiriro, osati mowonjezereka. Ndipo ngati mukufuna kukonzanso, ndiye kuti chisankho chanu chiyenera kuyima pa mapuloteni.
3. Kukana mapuloteni a mapuloteni. Ena samaphatikizapo mapuloteni m'masewera olimbitsa thupi, osakwatiwa okha, osakhulupirira kuti kokha mapulogalamu ndi mapuloteni amapereka zotsatira zoyenera, ndipo mapuloteni okha sali. Lamulo limodzi lophweka limagwira ntchito apa: mapuloteni ndi ofunikira kukula kwa minofu, choncho chinthu choyamba kuchita ndi kuika chidwi pa icho. Anthu omwe amachita masewera olimbitsa thupi nthawi zonse ndikuyesera kulemera, ndi bwino kugwiritsa ntchito mapuloteni m'chiwerengero cha 2-3 magalamu pa kilogalamu ya kulemera. Komanso, nkofunika kuti musayese kulemera nthawi zonse, koma kuti mudye kwambiri kwa masabata angapo, kuyesera kuti mukwaniritse zotsatira zowonjezereka, ndiyeno mulole thupi likhale lopumula kuchoka ku makilogalamu nthawi zonse. Mafuta ambiri a mapuloteni kuchokera ku zinthu zamakono sizikwanira, motero popanda thandizo la mapuloteni amtundu uliwonse. Ndibwino kumwa mapuloteni a whey musanayambe kuchita masewera olimbitsa thupi, komanso musanayambe kugona puloteni yochepa. Kodi zakudya zamasewera zokhudzana ndi minofu zimatha bwanji popanda mapuloteni? Palibe.
4. Kuthamangitsidwa kwa BCAA ndi glutamine. BCAA ndi zovuta zitatu za amino acid zomwe ziri zofunika kwambiri: isoleucine, leucine ndi valine. Iwo amalingaliridwa pafupifupi gawo lofunikira kwambiri la zomangamanga. Kufunika kokatenga awa amino acid kumadzinso chifukwa chakuti thupi silingathe kuzipanga palokha, kotero zimabwera ndi chakudya chokha. BCAA imapangidwa kuwonjezera pa mawonekedwe a kapsule, komanso mawonekedwe a ufa, omwe amachititsa phwando, popeza ufa ulibe kukoma ndi kununkhiza, ukhoza kuwonjezeredwa kwa onse ogwedeza ndi chakudya. Mavitamini awa amathandizidwa kuti agwiritsidwe ntchito panthawi yophunzitsidwa, kutanthauza kuswa ntchito katatu: kale, nthawi ndi pambuyo.
5. Komanso amino zidulo za BCAA sizikwanira kuti minofu ikule bwino. Thupi limafuna ngakhale amino acid kwambiri kuposa atatu apitalo. Chifukwa cha iwo, adzatha kubwezeretsa mphamvu ndikupanga mahomoni. Ndiyeno ufa wa amino acid amadzapulumutsira. Amathamanga mofulumira kwambiri, ndipo amamva kukoma kosangalatsa kwambiri kusiyana ndi kupaka tebulo. Idyani bwino kwambiri mutatha kudya.
6. Ena amakhulupirira molakwitsa kuti madzi amalepheretsa chilengedwe kukhala chimbudzi. Si choncho, komanso pambali pake, nkofunikanso. Madzi ndi injini ya anabolic m'thupi lomwe limalimbikitsa minofu kukula.

Chakudya cha masewera pamtundu waukulu wa minofu youma

Kuyanika ndi nthawi yodziwika pakati pa anthu ogwira ntchito. Amapereka zakudya zabwino zamasewera pamtundu umodzi wa minofu, yomwe cholinga chake chimapangitsa kuti thupi likhale lopanda mafuta, zomwe zimapangitsa kuti thupi likhale loyenera, ndipo minofu idzakhala yotchuka kwambiri. Apa chirichonse chiri chomveka, pa kuyanika, munthu amayesera kutaya madzi owonjezera.

Monga aliyense amadziwira, thupi limatenga mphamvu makamaka kuchokera ku chakudya. Mtundu wa shuga umasungidwa m'thupi ngati glycogen, ndipo ngati mutadya kwambiri makapu, ndiye kuti glycogen imayamba kukhala mafuta. Choncho kuti thupi likhale loyenera, m'pofunika kugwiritsa ntchito glycogen ndi mafuta, kuti muthe kutulutsa zakudya m'magazi, ndipo thupi liyamba kutenga chakudya m'magazi okha. Ngakhale poyang'ana mtundu umenewu wa zakudya zotchedwa zakudya zikuwoneka bwino, zingakhale zoopsa. Kotero, zinthu zoterozo zimagwiritsidwa ntchito ndi othamanga odziwa bwino. N'zosatheka kusankha zakudya zabwino zamasewera zokhala ndi minofu yoyenera kwa aliyense, chifukwa ndiyomweyo.

Kawirikawiri, anthu ogwira ntchito zomanga thupi amagwiritsa ntchito kuyanika pamaso pa mpikisano. Pali zotsamba 4 zomwe zingathe kudyetsedwa mopanda malire: dzira loyera, nkhuku yopanda khungu ndi mafuta, makamaka nsomba, nsomba, zikhomo. Koma zakudya zopatsa thanzi, koma ndizochepa, koma chakudya chiyenera kukhala ngati masamba, nkhaka, kabichi, phala. Kwa munthu wamba amene akufuna kutaya thupi, kuyanika si njira yabwino kwambiri. Pachifukwa ichi zidzakhala zokwanira kutsatira malamulo angapo oyambirira.

Malamulo a zakudya zoyenera

1. Musatopetse thupi lanu ndi zakudya zowonongeka. Kumene kuli bwino kudziŵa ndi kudya zomwe zothandiza ndikuchotsa mankhwala ovulaza.
2. Chofunika kwambiri kudziletsa nokha ndi katundu wa ufa ndi shuga.
3. Mayonesi, chips, soseji, ayisikilimu m'malo mwa masamba, bowa, kanyumba tchizi, yogurt, tchizi.
4. Kukana kwathunthu mafuta kungakhale koopsa kwambiri kwa thupi, monga kuchepa kwa thupi, chikhalidwe cha khungu, tsitsi, ndi misomali zidzasokonekera.
5. Chakudya cham'mawa ndi chakudya chofunikira kwambiri patsiku.
6. Musamangomangirira musanagone. Ngati zinakhala kuti muli ndi nthawi yoti mudye mochedwa, ndiye kuti ndi bwino kudya chinachake kuchokera ku zipatso ndi kefir.
7. Ndi zabwino nthawi zambiri, koma m'magawo ang'onoang'ono.

Chakudya cha masewera a kumidzi kuti minofu ipeze phindu ndi kotheka. Mungathe ngakhale kukonzekera mapuloteni ndikukhala otsimikiza muzolemba zawo. Zonse zomwe mukufunikira ndi blender ndi zosakaniza zosakaniza.

1. Chokudya choyamba cha mapuloteni akhoza kupanga kuchokera kuphatikiza mkaka, nthochi 1 ndi supuni imodzi ya uchi.
2. Mukhozanso kuphika 100 magalamu a tchizi tchizi + chachitsulo.
3. Njira ina ndi mkaka, dzira loyera, nthochi ndi supuni ya shuga.

Izi sizinthu zonse zomwe mungasankhe kuti muzidya. Pogwiritsa ntchito mankhwalawa ndi kuwonjezera zipatso ndi mtedza, mukhoza kupanga mapuloteni, omwe sangakhale ovuta kwambiri kuposa ogulidwa, komanso kuwonjezerapo, zinthu zina zovulaza zingakhalepo mu zosakaniza zogulitsira, ndipo mudzakhala otsimikiza za zakumwa zakumwa.