Funsani Dokotala Wodyetsa: Kudya Musanalowe M'mawa

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Q: Ndikamagwira ntchito m'mawa, ndimatha kufa ndi njala pambuyo pake. Ngati ndidya ndisanadye kapenanso pambuyo pake, kodi ndikudya zopatsa mphamvu kuwirikiza katatu kuposa momwe ndingakhalire?

Yankho: Osangodya mopitirira muyeso, muyenera kudzipatsa mafuta nthawi zonse musanachite masewera olimbitsa thupi.Chinsinsi chogwiritsa ntchito chinthu choyamba m'mawa ndikuti mukufuna kuwonjezera gawo lanu kuti muchite bwino. Kumva kuti ndinu aulesi komanso mukuchita masewera olimbitsa thupi si njira yoti muthane ndi vutoli.

Ngakhale zomwe mudamvapo, kuphunzira mwachangu sikumabweretsa mafuta ochulukirapo ndipo m'malo mwake kumapangitsa kuti minofu iwonongeke nthawi yayitali komanso mutatha. Ndapeza kuti kukhala ndi makasitomala kumawapangitsa maphunziro awo ndiyo njira yachangu kwambiri yopititsira patsogolo kulimbitsa thupi ndi khalidwe. Ndikufuna kuti mukhale ndi chinachake musanaphunzitse. Koma pokhapokha mutadzuka m'mawa kuti mudye chakudya mphindi 90 musanachite masewera olimbitsa thupi m'mawa, simudzakhala ndi nthawi yokwanira kuti mugaye ndikudya chakudya cholimba. M'malo mwake, yesani zokhwasula-khwasula malinga ndi zolinga zanu.

Zowonjezera Zolinga

Pali magawo awiri ofunikira omwe ndimagwiritsa ntchito pokonzekeretsa-kuchepa thupi ndi magwiridwe antchito-ndipo iliyonse ili ndi njira yake.

Kuchepetsa thupi: Ngati cholinga chanu ndikuponya mapaundi, kukhala ndi mavitamini ambiri kapena magalamu 10 amtundu wa amino acid mphindi 20 mpaka 30 musanafike ku masewera olimbitsa thupi zitha kukhala zonse zomwe mungafune kuti mulimbikitse gawo lanu. Ma amino acid omwe ali m'mapuloteni kapena ma BCAA amalimbitsa minofu yanu ndikumangirira minofu ndikuteteza kusweka kwa minofu. Zodzoladzola zawo zimakupatsani mwayi wopeza mafuta ena mukamaphunzira, monga mafuta amthupi, kotero mumayatsa flab, osati minofu.

Magwiridwe antchito: Maphunziro anu sayenera kukhala okhudzana ndi kuchepa kwa thupi nthawi zonse ndipo ngati sizitero, ndikufuna kuwonjezera chakudya chamagulu anu. Magalamu makumi awiri mpaka 25 a carbs opangidwa ngati madzi a coconut kapena chakumwa chamasewera kuphatikiza puloteni kapena amino acid omwe atchulidwa pamwambapa amapatsa shuga lanu magazi pang'ono kuti pakhale mafuta okwanira m'magazi anu mukamafika panjira kapena Kolimbitsira Thupi.

Zakudya Zam'madzi Zam'madzi

Gawo limodzi lazakudya zolimbitsa thupi zomwe takhala tikuziyamikira kwanthawi yayitali ndizomwe zimachitika chifukwa chobowoleza mafuta. Mukakhala ndi zakumwa zanu zolimbitsa thupi, zakudya izi zimapitilirabe mukamaliza kulimbitsa thupi. Mwachitsanzo, kafukufuku wina adapeza kuti kumwa Whey protein musanamalize kunapangitsa kuti magazi amino acid awonjezeke mpaka maola awiri kutsatira kulimbitsa thupi. Kugwedeza kwanu musanachite masewera olimbitsa thupi kumagwira ntchito kawiri pazakudya zisanachitike komanso zitatha maphunziro.

Mukamaliza kulimbitsa thupi, simufunikanso kugwedezeka kwina, koma m'malo mwake mudye chakudya cham'mawa monga momwe mumachitira. Njira yochitira masewera olimbitsa thupi isanakwane imangowonjezera ma calories 150 mpaka 200 patsiku lanu; ngati mungosankha BCAAs pre-workout, palibe phindu la caloric. Mwanjira iliyonse, simukuwonjezera ma calories owonjezera tsiku lanu, ndipo zoyeserera ndizolimbitsa thupi kwambiri komanso zothandiza kwambiri.

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