Kodi inu adye maphunziro? nsonga zofunika pa kudya zakudya zopatsa nthanzi asanayambe kuwaphunzitsa

Kwa masabata angapo, ine anagunda masewero olimbitsa thupi, koma sumawona zotsatira mu mawonekedwe a kuwonda? Tsopano muyankhe funso ili: "Kodi kudya asanayambe kuwaphunzitsa". Izi ndi chinthu chofunika kwambiri. Today ife kukuuzani za mmene kudya zoyenera pamaso kulimbitsa thupi ndi kuonda kapena apeze minofu misa.

yachakudya

Bwino maphunziro ndi 60-70% malinga magetsi. Kungakhale maola ochepa kupereka masewero olimbitsa thupi kapena kuchita Zochita zolemera, koma sanali iyende kuwoneka. Zimenezi bwino kwa inu? Kanthu chimene inu adye kulimbitsa thupi, zambiri zimatengera.

Za zakudya zoyenerera ndi mankhwala lamanja, tikambirana za mtsogolo. Padakali pano, ayenera kudziwa nthawi mulingo woyenera chakudya. Mawu akuti "chisanadze kulimbitsa thupi" sizikutanthauza kuti muyenera kudya zakudya zina kwa mphindi 5 pamaso pa kalasi. Choyamba, pamene zonse m'mimba wovuta Zochita. Chachiwiri, womberani pang'onopang'ono ndondomeko chimbudzi. Kachitatu, belching zikuoneka kugona ndi kumverera kwa kulemera m'mimba.

Akatswiri ndi olimba alangizi akulangizidwa kudya maola 2 pamaso pa kalasi. Ena anyamata ndi atsikana safuna kudya chilichonse. Koma iwo amalakwitsa yaikulu. Kuphunzitsa pa chopanda kanthu m'mimba sadzagwira ntchito. Ndipo onse chifukwa cha kusowa ndalama zofunikira. Kudya pamaso zolimbitsa akhale zidyeke ndi kukhathamitsa thupi ndi mphamvu. Mukhoza monga kumwa kapena akamwe zoziziritsa kukhosi gainer yaing'ono gawo la kanyumba tchizi.

Kodi kudya pamaso kulimbitsa thupi ndi

Thupi la munthu, kusewera masewera, amafunika chakudya. Adzakhululukidwa ntchito ndi minofu pa thupi. A mbali yaing'ono ya mapuloteni ndi ndiwo amino zidulo, amene amalenga anabolic "chiyembekezo." Koma mafuta, ndiye iwo sayenera menyu chisanadze kulimbitsa thupi. Iwo m'mbuyo njira kagayidwe kachakudya zikuchitika mu thupi. Ndipo musataye ndi chakudya mafuta ndi mapuloteni odzipereka mu m'magazi.

Kalori okhutira ndi buku la chakudya

Kodi kudya pamaso pa kulimbitsa thupi lakonzedwa kuwonjezera minofu misa? Ikani mankhwala akhoza kukhala chimodzimodzi ndi chakudya ochiritsira (chakudya). Chinthu chachikulu ndi thupi analandira zopatsa mphamvu zokwanira. mowa mphamvu angakhale osiyana anthu osiyana. Izi zimatengera Tiyenera nkhani monga msinkhu, jenda ndi mtundu thupi munthu.

Analimbikitsa caloric wambiri pamaso zolimbitsa thupi:

• amuna - 300 kcal;
• akazi - zopatsa mphamvu 200.

zigawo zikuluzikulu zofunika ya chakudya

Mu kukafola zakudya kapena chakudya dongosolo nkhani mapuloteni, mafuta ndi chakudya. Kodi kudya pamaso kulimbitsa thupi lake? Ndipo mochuluka bwanji? Limeneli muphunzira pompano.

chakudya

Mukufuna kuchita bwino? Ndiye muyenera kudya magalamu 40-70 chakudya pang'onopang'ono. Iwo amatchedwa choncho chifukwa cha mlingo wochepa wa akuwaza mu monosaccharides. Thupi ndi njira yabwino mphamvu. Ndipo otetezeka. Ngati maola angapo pamaso kulimbitsa thupi wanu kudya zakudya zomwe zili chakudya zovuta, udzapeza kuyang'anira vivacity kwa maola angapo. Ndi zosoweka zimenezi chifukwa tamaliza maphunziro.

Zamgululi ndi otsika zimam'patsa wokhutira (10 mpaka 40 ga pa 100 ga mankhwala):

• mphesa ndi maapulo;
• Beets ndi mbatata;
• madzi zipatso (popanda zina uliwonse);
• tchizi Anabweretsa.

Mu masamba, nandolo, nyemba ndi rye mkate 40-60 ga chakudya (100 g). A mtsogoleri zomwe zili zinthu izi ndi mbewu monga chimanga, mpunga, buckwheat, oatmeal, ndipo dzinthu ena.

mapulotini

Pa kuphunzitsa minofu kumangitsa ndi kuwonjezera kukula. Kupulumutsa zimachitika anabolic m'pofunika kugwiritsa ntchito mapuloteni. Nawonso, muli amino zidulo - zinthu nawo ndondomeko za ntchito yokonzanso ndi kumanga ulusi minofu.

gwero la mapuloteni ndi mankhwala zotsatirazi:

• Cottage tchizi, mkaka, cheese ndi mazira.
• Turkey, tsekwe nyama, nkhuku.
• Taphunzira nkhumba, ng'ombe ndi nyama yamwana wang'ombe.
• Salami, yophika soseji.
• Nathenje.

Per chakudya mungathe kudya zosaposa 20-30 magalamu a mapuloteni.

mafuta

The zakudya wothamanga ayenera kupezeka osati zomanga thupi ndi chakudya. Popanda mafuta, nawonso kuchita. Koma zimenezi sizikutanthauza kuti muyenera kudya mkulu-kalori chakudya. Tili ndi chidwi chofuna mafuta masamba. Iwo sadzakhala avulaze ndi chithunzi ndipo sadzalola kuchepetsa mphamvu ya kulimbitsa thupi ndi. Abwino azitona ndi flaxseed mafuta ndi nsomba mafuta. mankhwala amenewa amatha polyunsaturated mafuta zidulo (Omega-3).

"Kodi kudya pamaso kulimbitsa thupi lake?" - si nkhani chabe zimene zikukhudza anthu a masewera. Kumwa boma kuyenela kulemekezedwa. Madzi n'kofunika kwambiri kuti thupi la munthu. A makamaka othamanga. Daily ponseponse - 2 malita a madzi (popanda mpweya).

Pa thupi, ife kutaya kwambiri zakumwa zina. Choncho, onetsetsani kuti kuligonjetsa nkhokwe zake. Pa ola 1 asanayambe kuwaphunzitsa akazi akhoza kumwa malita 0.5 a madzi, ndi amuna - 0,8 lita. Osati wina mumameza, ndi sips yaing'ono.

Mfundo ina yofunika - ndi electrolyte ndi electrolyte bwino. Pamene kuchita masewera olimbitsa thupi anataya wambirimbiri mchere. Kubwezeretsa electrolytes ayenera kukhala chisanadze kulimbitsa thupi kumwa pang'ono madzi a mchere.

Kodi muyenera kuti akonzedwa a minofu misa

Kodi mungakonde thupi lanu anakhala zotanuka ndi chithandizo? Ndiye inu woyenera anaerobic masewera olimbitsa thupi pafupipafupi 2-3 nthawi sabata. Kodi kudya pamaso kulimbitsa thupi lake? Kubwezeretsa kaphatikizidwe ndi minofu ulusi amafuna chakudya pang'onopang'ono ndi mapuloteni.

theka la ola isanayambe makalasi, mungathe kudya:

• wina zipatso (mwachitsanzo, apulo kapena peyala);
• kutsina zipatso ndi otsika glycemic index (strawberries, wakuda ndi wofiira currant ndi ena);
• kusamba pansi onse chakumwa mapuloteni, makamaka seramu (uyamiko kwa Iye, chakudya mwamsanga anatengedwa ndi thupi ndi kukhala gwero la mphamvu); kuchuluka kwa chakumwa masamu motere: 0,22 ml ya pa 1 makilogalamu thupi.

Thupi kuwonda

Cholinga cha kuyendera masewero olimbitsa thupi ndi kuwonda? Muyenera zolimbitsa thupi. ulamuliro wina ziyenela kuyan'anidwa kuti zotsatirapo owoneka: mowa calorie ayenera kukhala woposa mowa awo. Koma zimenezi sizikutanthauza kuti asadye pamaso kulimbitsa thupi ndi. Kodi Akatswiri amalangiza?

Monga lokhala ndi minofu, muli kudya kwa maola 2 isanayambe makalasi. Koma kuchuluka kwa chakudya ndi mapuloteni adzakhala osiyana. Iwo ayenera kudya zochepa pofuna kupewa zikamera wa glycogen owonjezera mu minofu. Kuchuluka akadakwanitsira mapuloteni - magalamu 10-15, ndi chakudya - 15-20, ndi Musapitirire kuti.

Ngati mulibe kupita patsogolo kulimbitsa thupi, inu simungakhoze kuchita Zochita, ndi kukula anayenera kufukiza mafuta. Kwambiri atsimikize kadzutsa (nkhomaliro) patangotsala maphunziro komanso zidzakhala zopanda phindu. Chifukwa thupi amaika mphamvu ya chakudya, osati mafuta owonjezera.

Kwa maola angapo pamaso masewera olimbitsa thupi ndi kofunikira kuti chakudya ndi zikuchokera zotsatirazi:

• 15 g chakudya 12 ga mapuloteni - chifukwa amuna;
• 10 ga chakudya 7 ga mapuloteni - akazi.

Chotero chakudya adzapereka mphamvu, ndiwo zokwanira kukhala mphamvu pa chiyambi cha makalasi. Izi amadziwa chilichonse olimba mphunzitsi. A patatha mphindi zingapo thupi adzayandikira mphamvu ku nkhokwe mafuta, limene pamapeto akutitsogolera kuti kuchepa mu buku la chithunzi ndi kulemera imfa.

An zina stimulant kuwonda ndondomeko kungakhale tiyi amphamvu wobiriwira. Timamwa izo theka la ola pamaso maphunziro. Zigawo za chakumwa, kulimbikitsa katulutsidwe wa norepinephrine ndi Epinephrine. Chifukwa, minofu ntchito mafuta mafuta monga 'mafuta.

mankhwala oletsedwa

Tsopano inu mukudziwa zoti adye kulimbitsa thupi ndi. Mpaka lembani zinthu zimene othamanga ntchito Sikuti. Tikuyankhula zokhudza zakudya mafuta. Zovulaza maphunziro ndi: yokazinga mbatata, donuts ndi chofufumitsa, nyama mafuta, tchipisi ndi aliyense chakudya kudya.