Zowonjezera Zakudya Zamadzimadzi: Mangani Minofu ndi Kutaya Mafuta

Zamkati

• Kodi zakudya za anabolic zimagwira ntchito bwanji?
• Dongosolo
• Kusamalira ndi kulowetsa gawo
• Gawo chochuluka
• Kudula gawo
• Gawo la sabata / sabata
• Kuopsa kwa zakudya za anabolic
• Kodi mumafuna mafuta ochuluka motani pazakudya za anabolic?
• Zitsanzo zamakonzedwe apakati pa sabata
• Chakudya 1: Chakudya cham'mawa
• Chakudya 2: Chotupitsa
• Chakudya 3: Chakudya chamasana
• Chakudya 4: Chotupitsa
• Chakudya 5: Chakudya chamadzulo
• Masitepe otsatira

Chidule

Zakudya zomwe zimalonjeza kuti zisandutsa thupi lanu kukhala makina oyaka mafuta zitha kumveka ngati mapulani abwino, koma kodi zomwe akunenazo ndizabwino kwambiri? Zakudya za anabolic, zopangidwa ndi Dr. Mauro DiPasquale, zimatsimikizira izi.

Zakudya za anabolic ndi chakudya chochepa kwambiri chokhazikika potengera masiku otsika-carb komanso masiku a carb.

Monga dotolo komanso wampikisano wonyamula magetsi, DiPasquale adapanga zakudya za anabolic kwa iwo omwe akufuna kupeza minofu yochulukirapo momwe angathere posunga mafuta amthupi otsika kwambiri.

Adatcha pulani yake zakudya za anabolic chifukwa amakhulupirira kuti kupalasa njinga zama carbohydrate kumatha kutengera zotsatira za anabolic steroids.

Kodi zakudya za anabolic zimagwira ntchito bwanji?

Malinga ndi DiPasquale, kusinthitsa chakudya chama carbohydrate kumakupatsani mwayi wowotchera mafuta ambiri ngati mafuta. Izi zimakuthandizani kuti muzisunga minofu yambiri momwe mungathere.

Pazakudya zonse, ma macronutrients onse atatu - chakudya, mapuloteni, ndi mafuta - amagwiritsidwa ntchito. Kwa othamanga, olimbitsa thupi, komanso omanga thupi, njira yachilengedwe iyi imayambitsa nkhawa ikafuna kuonda koma kusunga zopindulitsa. Phindu la zakudya za anabolic ndikuti siloletsa kalori.

Thupi limafunikira mafuta kuti likhale ndi minofu, motero kuchepa kulikonse kwama caloric kumatha kuyambitsa kuwonongeka kwa minofu yowonda. M'malo mwake, dongosololi limalonjeza kusintha kagayidwe kake kuti kakondweretse mafuta, ndikulolani kuti muzidya mafuta owerengeka pomwe mukuwonabe kuchepa kwamafuta amthupi.

Dongosolo

Zakudya za anabolic zimaperekedwa pang'onopang'ono. Iliyonse idapangidwa kuti izisamalira, kupeza phindu, kapena kuchepetsa zolinga.

Kusamalira ndi kulowetsa gawo

Gawo lokonzekera / kulowetsedwera limanenedwa kwa sabata imodzi mpaka inayi yokhala ndi ma caloric odyera kangapo kasanu ndi kawiri thupi lanu mu mapaundi. Zapangidwa kuti zilole kuti thupi lanu lizolowere kudya chakudya chochepa kwambiri kumayambiliro azakudya ndipo limagwiritsidwa ntchito ngati gawo lokonzanso lonse.

Gawo chochuluka

Gawo lalikulu limatsatira gawo lolandirira, ndi cholinga chachikulu chokwaniritsa kulemera kwakukulu. Palibe nthawi yoikidwiratu ya gawoli, popeza otsatirawo amalimbikitsidwa kuti akhalebe mpaka atakwanitsa kulemera.

Kuti mudziwe kulemera kwanu kwakukulu, DiPasquale akuwonetsa kuti mugwiritse ntchito thupi lanu lokwanira mu mapaundi, kenako ndikuwonjezera 15 peresenti. Pamene gawo locheka limatsata gawo lalikulu, kupitirira thupi lanu labwino kumaganiziridwa kuti kumapangitsa kuchepa kwamafuta kosavuta.

Kudula gawo

Pomaliza, gawo locheka ndi njira yochepetsera kuchepa kwambiri kwa carb, ndi malingaliro oti muchepetse 500 mpaka 1,000 calories kuchokera pagawo losamalira. Gawoli liyenera kuyendetsedwa mpaka mutakwaniritsa kuchuluka kwamafuta amthupi, makamaka ochepera 10%.

Ngakhale magawo aliwonse amakhala ndi ma caloric osiyanasiyana kutengera zolinga, kuchuluka kwa macronutrient sikusintha.

Zakudya za anabolic zimakhazikitsidwa panjinga zamafuta: otsika-carb mkati mwa sabata komanso mafuta okwera kwambiri kumapeto kwa sabata. Masiku ena otsika komanso azakudya zambiri amateteza thupi kuti lisabwererenso kuyaka makamaka ma carbs amafuta. Masiku apamwamba kwambiri a carb amalolanso kuti thupi libwezeretse mafuta omwe amatayika mukamachita masewera olimbitsa thupi.

Gawo la sabata / sabata

Patsiku la sabata, cholinga chathu chizikhala kuchepetsa kuchepa kwa ma carbohydrate osapitilira 30 magalamu patsiku ndikudya kwama caloric komwe kumabwera makamaka kuchokera ku mafuta ndi mapuloteni. Momwemonso, kuwonongeka kuyenera kukhala 60 mpaka 65% mafuta, 30 mpaka 35% mapuloteni, ndi 5 mpaka 10% chakudya.

Pambuyo pakudya masiku ochepa a carb, gawo lakumapeto kwa sabata lakonzedwa kuti libwezeretse malo ogulitsira zamafuta mthupi. Pamapeto a sabata, 60 mpaka 80% ayenera kubwera kuchokera ku chakudya, ndi 10 mpaka 20% kuchokera ku mafuta ndi 10 mpaka 20% kuchokera ku protein.

Kuopsa kwa zakudya za anabolic

Zakudya za anabolic ziyenera kutsatiridwa kwa nthawi yayitali. Itha kugwira ntchito kwa omanga zolimbitsa thupi kapena olimbitsa thupi omwe akukonzekera mpikisano.

Ngakhale kuti chakudyacho chitha kukulitsa minofu yowonda ndikuchepetsa malo ogulitsa mafuta mthupi, sizitanthauza kuti chakudyacho ndichabwino. Choyipa choyambirira cha zakudya za anabolic ndi kusowa kwa michere ndi micronutrients, makamaka kuchokera kuzakudya zochepa zamasamba, zipatso, ndi nyemba.

Pomwe gawo lakumapeto kwa sabata limalola kuti anthu azidya chakudya chambiri, masamba ochepa, opanda nyemba, ndi zipatso ziro zimalimbikitsa gawo la sabata.

Kusiyanaku kumabweretsa kuchepa kwa ma antioxidants, ofunikira kuthana ndi kupsinjika kwa oxidative komwe kumachitika chifukwa cha masewera olimbitsa thupi. Chifukwa chakudyacho chilibe fiber, chimatha kubweretsa kuchuluka kwa mabakiteriya oyipa komanso kudzimbidwa kosalekeza.

Malinga ndi nyama ina, insulini imagwiranso ntchito mopanda mafuta, ketogenic monga awa. Pofuna kupukusa chakudya - ngakhale chochepa pagawo la sabata - muyenera insulin. Kudya zakudya zamafuta ambiri kumatha kuyambitsa kukana kwa insulin, komwe kumatha kuonjezera chiwopsezo cha matenda amtima, mtundu wa 2 shuga, komanso matenda amadzimadzi.

Ndi 60% mpaka 65 peresenti ya kalori kuchokera pakudya mafuta, ngakhale nthawi yocheperako yogwiritsidwa ntchito pa zakudya za anabolic imatha kubweretsa insulini yokwanira. Kuchuluka kwa mafuta omwe achepetsa, ntchito ya insulin ibwerera mwakale.

Kodi mumafuna mafuta ochuluka motani pazakudya za anabolic?

Mafuta azakudya, makamaka kudya mafuta okwanira, amadziwika kuti amawongolera testosterone ndi androgen.

Kukula kwakusinthaku ndikocheperako, koma DiPasquale amakhazikika pamalingaliro ake kuti mafuta odzaza ndiofunikira pakupanga mahomoni abwino.

Pamasabata, amalimbikitsa kudya kwambiri:

• mafuta odulira nyama yofiira
• mazira athunthu
• mkaka mafuta mkaka monga tchizi, kirimu, ndi batala
• mafuta
• mtedza
• mtedza umafalikira

Poyerekeza ndi mafuta amtundu wa mono- ndi polyunsaturated, mafuta odzaza amachulukitsa mafuta a cholesterol ndi triglyceride. Izi zimawonjezera chiopsezo cha mtima.

Zitsanzo zamakonzedwe apakati pa sabata

Ma calories: 2300

Mafuta: 60-65 peresenti

Mapuloteni: 30-35 peresenti

Zakudya: 5-10 peresenti

Chakudya 1: Chakudya cham'mawa

• 3 mazira athunthu
• 1 oz. tchizi cha cheddar
• 1 tbsp. mafuta
• 2 yolumikizira soseji ya Turkey, yophika

Thirani mazira ndi tchizi. Kuphika mu supuni imodzi yamafuta ndikutumizira ndimalinki a soseji.

Zakudya zopatsa thanzi: 511 calories, 43.5 g mafuta, 28.7 g mapuloteni, 1.4 g carbs

Chakudya 2: Chotupitsa

• 6 oz. 1% kanyumba tchizi
• 1 tbsp. amondi batala
• 1 tbsp. ufa wa fulakesi
• 1 tbsp. mafuta

Gwiritsani ntchito kanyumba kanyumba ndi batala ya amondi, ufa wothira mafuta, ndi mafuta osakanikirana.

Zakudya: 410 zopatsa mphamvu, 28.4 g mafuta, 28.3 ga mapuloteni, 11.5 g carbs

Chakudya 3: Chakudya chamasana

• 4 oz. nkhuku yophika yophika
• 1 dzira lowiritsa kwambiri
• Makapu awiri achikondi letesi
• 2 tbsp. mafuta
• 1 tbsp. viniga

Tumikirani chifuwa cha nkhuku ndi dzira pa letesi. Ikani mafuta ndi viniga.

Zakudya zopatsa thanzi: ma calories 508, 35.8 g mafuta, 42.5 g mapuloteni, 3.8 g carbs

Chakudya 4: Chotupitsa

• 4 oz. Nyama yang'ombe yogaya
• 1 oz. tchizi cha cheddar
• 2 tbsp. chiponde

Kuphika pansi ng'ombe ndi tchizi. Kutumikira ndi chiponde ngati mbali.

Zakudya zopatsa thanzi: ma calories 513, 32.6 g mafuta, 49.5 g mapuloteni, 6.7 g carbs

Chakudya 5: Chakudya chamadzulo

• 4 oz. nkhuku yophika yophika
• Makapu awiri romaine letesi
• 1 tbsp. ufa wa fulakesi
• 1 tbsp. mafuta
• 1/2 tbsp. viniga

Whisk ufa wothira mafuta, ndi viniga. Ikani ndi letesi ndi kutumikira ndi chifuwa cha nkhuku.

Zakudya zopatsa thanzi: makilogalamu 352, mafuta 20.4 g, 38.5 g mapuloteni, 5.4 g carbs

Masitepe otsatira

Ngakhale zakudya za anabolic ndizopindulitsa kwa iwo omwe amafunafuna phindu lokwanira, sizikulimbikitsidwa kwa othamanga ampikisano omwe ali ndi zosowa zamadzimadzi. Komanso sizabwino kwa anthu omwe amangoyang'ana kuchepa thupi.

Popeza pulogalamuyi imakhala yoletsa kwambiri komanso yoperewera m'thupi, imayenera kugwiritsidwa ntchito kwakanthawi kochepa kuti ikwaniritse cholinga. Pochepetsa thupi, zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi ndi njira yokhazikika, yathanzi.