Buku Loyambira la Kukonza Chakudya Chakudya ndi Thupi

Zamkati

• Zofunika Kwambiri: Zakudya Zomanga Thupi
• Momwe Mungadziwire Maganizo Anu a Kalori ndi Macro Okonzekera Kukonzekera Chakudya
• 1. Pezani ndalama zanu zamagetsi zomwe mumagwiritsa ntchito tsiku ndi tsiku.
• 2. Sinthani kutengera ngati mukukwapula kapena kudula.
• 3. Pezani ma macro anu.
• Ndondomeko ya Gawo ndi Gawo la Kukonzekera Chakudya Chakumanga
• 1. Pezani zida zanu.
• 2. Konzani ndi kugula chakudya.
• 3. Konzani chakudya choyambirira.
• 4. Sonkhanitsani zakudya zanu.
• Tsiku la Malingaliro Okonzekera Chakudya Chomanga Thupi
• Ntchito Zopereka Zomangamanga Zolimbitsa Thupi
• Onaninso za

Ngati mudakumanapo ndi olimbitsa thupi omwe ali ndi mpikisano - kapena Hei, adangoyang'ana pa Instagram - mwina simudzadabwe kumva kuti amapeza masewera olimbitsa thupi komanso opatsa thanzi.

Kuti mukhale ndi zakudya zolimbitsa thupi, kukonzekera chakudya ndikofunikira. (Mukudziwa momwe zimachitikira: Mukakonzekera chakudya chopatsa thanzi mtsogolo, simumatha kukamenya Chipotle popita kunyumba kapena kukankhira mtsuko wa mafuta a chiponde mukakhala kuti mwakhala mukuchita masewera olimbitsa thupi.)

Kaya ndinu wothamanga wothamanga, mukufuna kukhala womanga thupi, kapena wopatsa thanzi, njira iyi yowongolera kukonzekereratu chakudya ingakhale yothandiza.Kuphatikiza apo, maphikidwe ena omanga thupi okonzekera chakudya amakupatsani mwayi. (Zokuthandizani: Si nkhuku ndi mpunga wokha.)

Zofunika Kwambiri: Zakudya Zomanga Thupi

Kumanga thupi kulibe dongosolo lazakudya lofanana ndi limodzi lomwe othamanga ayenera kutsatira. Komabe, mapulogalamu ambiri opangira zolimbitsa thupi amaphatikiza zakudya zowerengera kalori ndi zakudya zazikulu (zomwe zimadziwikanso kuti 'Ngati Zimakwanira Macros Anu' kapena 'IFYM' zakudya, atero a Paige Johnson, katswiri wazolimbitsa thupi ndi The Diet Doc wokhala ndi satifiketi yazakudya kuchokera ku Precision Nutrition ndi National Academy of Metabolic Science.

Kuwerengera zopatsa mphamvu kumafuna kutsata zopatsa mphamvu zanu kuti muzitha kuyang'anira kuchuluka komwe mukudya tsiku lililonse. Kuwerengera macronutrients (macros mwachidule) ndikuwonetsetsa kuti kuchuluka kwa zopatsa mphamvu zanu zimachokera kuma macronutrients atatu: mapuloteni, chakudya, ndi mafuta.

"Kuchuluka kwenikweni kwa ma macro kumasiyanasiyana malinga ndi munthu, koma mapulogalamu ambiri amafuna kuchuluka kwa ma carbs, kuchuluka kwa mapuloteni, ndi mafuta otsika pang'ono," akufotokoza Evan Eaton, katswiri wazakudya za Nutrishopu ku Boca Raton , Florida.

Zikumveka zovuta? Ichi ndichifukwa chake othamanga ambiri amalemba ganyu mphunzitsi kapena katswiri wazakudya kuti awathandize kudziwa kuchuluka kwa kalori yawo ndi kuwonongeka kwa macronutrient - komanso momwe amakonzera masewera olimbitsa thupi - ayenera kukhala m'magawo onse okonzekera, atero a Natalie Matthews, IFBB Bikini Pro komanso woyambitsa Wophika Wophika Wosadyeratu Zanyama Zamasamba.

ICYDK, ambiri omanga thupi amatsatira nyengo za "bulking" ndi "kudula", zomwe zimakhazikika kwambiri pakumanga minofu (ndipo nthawi zambiri amadya zopatsa mphamvu zowonjezera) kapena kutaya mafuta (kawirikawiri kudula ma calories). Makochi ena amalimbikitsanso nthawi yazakudya, yomwe ndi nthawi yomwe mumadya ma carbs kuti muthe kupatsa mphamvu musanayambe kulimbitsa thupi kapena kubwezeretsanso masitolo a glycogen mutatha kulimbitsa thupi. (FYI, izi ndi zakudya zabwino kudya musanapite komanso mutatha kuchita masewera olimbitsa thupi.)

Izo zinati, izondi zotheka kwa DIY. Chifukwa chake, ngati mukuyang'ana kuti mupange chakudya chanu chomanga thupi ndi chakudya, konzekerani kukulunga manja anu.

Momwe Mungadziwire Maganizo Anu a Kalori ndi Macro Okonzekera Kukonzekera Chakudya

1. Pezani ndalama zanu zamagetsi zomwe mumagwiritsa ntchito tsiku ndi tsiku.

Chinthu choyamba ndikupeza Total Daily Energy Expenditure (TDEE), akutero Anthony Balduzzi, NMD, woyambitsa The Fit Father Project: "Uku ndikuyerekeza kwapafupi kwa kuchuluka kwa ma calories omwe mumawotcha tsiku lililonse kutengera kutalika, kulemera kwanu. , msinkhu, ndi magwiridwe antchito, "akufotokoza. Kuti mupeze mtengowo, gwiritsani ntchito chowerengera chapaintaneti ngati ichi kapena ichi. (Apa: Zinthu 10 Zomwe Simunadziwe Zokhudza Ma calories).

2. Sinthani kutengera ngati mukukwapula kapena kudula.

Ngati cholinga chanu ndikuchepetsa thupi ndi mafuta (kudula), muyenera kudya ma calories ochepa kuposa nambala yanu ya TDEE, akufotokoza Dr. Balduzzi. "Koma ngati mukufuna kunenepa kapena minofu, muyenera kudya ma calories pang'ono," akutero. Onjezani kapena chotsani zopatsa mphamvu 250 mpaka 500 kupita/kuchokera ku TDEE yanu kuti mupeze zomwe mukufuna kudya tsiku lililonse (DTCI). (Mukuyang'ana kuti mutengere minofu yanu pamlingo wina? Kalozera wophatikiza zonse wa bulking akuthandizani kukwaniritsa zolinga zanu zolimbitsa thupi.)

3. Pezani ma macro anu.

Mutha kupanga masamu angapo kuti mudziwe kuchuluka kwa magalamu a carbs, mapuloteni, ndi mafuta omwe muyenera kudya tsiku lililonse (bukuli likuwonetsani momwe mungachitire) - kapena mutha kungoliyika mu cholembera chachikulu . Yesani chimodzi mwa izi:

• Katy Hearn Fit Macro Calculator
• IIFYM Macro Calculator
• BodyBuilding.com Macro Calculator

Ndondomeko ya Gawo ndi Gawo la Kukonzekera Chakudya Chakumanga

Cholinga cha mapulani omanga thupi ndikuti mutha kudya zakudya zilizonse zomwe mungafune, bola ngati simudutsa zopatsa mphamvu zanu ndikufikira ma macro atatuwo. (PS kalembedwe kameneka kamatchedwanso "flexible dieting.")

Kukonzekera kwachakudya kungakuthandizeni kwambiri kumamatira ku zakudya zolimbitsa thupi. "N'kosavuta kwambiri kusiya njira ndi kusankha zakudya zopanda pake mukalephera kukonzekera chakudya," akufotokoza Eaton. Ndicho chifukwa chake iye ndi Johnson amalangiza kugawa nthawi imodzi mkati mwa sabata kukonzekera chakudya chanu.

1. Pezani zida zanu.

Pulogalamu yotsata ngati MyFitnessPal ndikuitaya! zimapangitsa kukhala kosavuta kusankha ndikutsata zakudya, chifukwa zimakwaniritsa zopatsa mphamvu ndi ma macro pachakudya chilichonse chomangirira. Kuphatikiza apo, akuthandizani kudziwa zakudya zomwe zili ndi carbs, mapuloteni, ndi mafuta. (Zogwirizana: Mapulogalamu Opambana Ochepetsa Thupi Omwe Alibiretu).

Mwinanso mungafune khitchini (yomwe ingakuthandizeni kuyeza chakudya molondola motsutsana ndi kukula kwa magawo owonera m'maso) ndi zida zina zolimba zopangira chakudya chanu.

2. Konzani ndi kugula chakudya.

Pambuyo pake pamndandanda wanu wazakudya zomanga thupi: Zogulitsa. "M'magulu aliwonse - mapuloteni, carbs, ndi mafuta - konzani zakudya zazikulu zitatu kapena zisanu zomwe mudzadye kwa sabata. Kenaka lembani mndandanda wa zophika," akutero Balduzzi. Amazitcha zakudya "zopita", ndipo izi zipanga gawo la mkango pazakudya zanu za sabata yamtsogolo. (Ngati iyi ndi nthawi yanu yoyamba kudya chakudya, werengani pazolakwitsa izi kuti mupewe.)

Posankha nkhumba zanu, "onetsetsani kuti pali mitundu yosiyanasiyana chifukwa mitunduyo imayimira mavitamini ndi michere," akutero a Matthews. "Izi zidzakuthandizani kuti musakhale ndi vuto la kuperewera kwa zakudya m'thupi komanso kuti musatope." (PS inde, mutha kukhala omanga thupi.)

Gwiritsani ntchito zitsanzo zili m'munsizi kuti musangalatse mndandanda wa zakudya zanu zomanga thupi.

• Mapuloteni omnivorous: nkhuku, nkhukundembo, ng'ombe, nsomba, mazira, nsomba zamzitini kapena sardines
• Mapuloteni opangidwa ndi zomera: quinoa, nyemba, tofu, zomanga thupi zamasamba, tempeh, nyemba, ufa wapa protein
• Mafuta athanzi: mapeyala, mafuta a kokonati, mtedza, yogurt wachi Greek, tchizi, mbewu
• Ma carbu athanzi: quinoa, mpunga, zipatso zosakaniza, oatmeal, mbatata, mkate wa Ezekieli, couscous
• Zamasamba: kaloti, tsabola, sipinachi, tomato, nkhaka, saladi kusakaniza
• Zonunkhira / zokometsera: hot msuzi, basil, balsamic vinaigrette, zakudya yisiti, adyo, mchere, tsabola, ndimu

3. Konzani chakudya choyambirira.

Kukonzekera chakudya cholimbitsa thupi kungakuthandizeni kuti mukhalebe panjira, koma pokhapokha mutadya zomwe mwaphika. Lowani: zosiyanasiyana. M'malo mopanga zinthu monga mphodza, ma curry, ndi ma fries omwe angafunike kuti mudye zomwezo masiku asanu owongoka, zakudya zopangira zomwe zitha kuphatikizidwa m'njira zosiyanasiyana, atero Monica Auslander Moreno, MS, RD, LDN, zakudya mlangizi wa RSP Nutrition. (Zogwirizana: Maganizo 20 Amakhala Ndi Chakudya Chauzimu)

Mapulani anu: Ikani puloteni yanu (wokhala ndi zonunkhira) mu uvuni, ndipo muphike. "Pitilizani kuphika masamba anu nthawi yomweyo," akutero Balduzzi. Kenako, gwiritsani ntchito chophikira mpunga kapena pamwamba pa chitofu kuphika ma carbs anu ndi mabatani ochepa. Panthawi imodzimodziyo, tenthetsani masamba aliwonse omwe mungafune kukhala nawo, ndipo wiritsani mazira anu.

Balduzzi akuti: "Chilichonse chikaphika, sungani chinthu chilichonse muzotengera zomwe mutha kutenga sabata yonse."

4. Sonkhanitsani zakudya zanu.

Tsopano popeza zakudya zanu zonse zaphikidwa komanso firiji yanu yadzala, zonse muyenera kuchita ndikutulutsa zidebezo ndikuphatikiza zakudya m'njira zosiyanasiyana panthawi yakudya.

"Khalani osavuta podzaza theka la mbale yanu ndi zitsamba zilizonse, mudzaze gawo limodzi mwa magawo anayi a mbale yanu ndi zomanga thupi, ndipo gawo lomaliza ndi carb wathanzi," akutero Balduzzi. "Ngati ma macros anu ndi osiyana, magawowo asintha, koma awa ndi malo abwino oyambira."

Malangizo ena othandiza komanso malingaliro okonzekera chakudya cholimbitsa thupi:

• Malingaliro 7 Okonzekera Chakudya Chamasamba Okhala Ndi Zosakaniza 10 Zokha
• Momwe Mungasankhire Chinsinsi Chakudya Chokonzekera Chokwanira
• Chakudya Chamadzulo cha Mediterranean Chakudya
• Malangizo Okonzekera Chakudya ndi Kuphika Zambiri Chaka chino
• Chakudya cha Masiku 30-Kukonzekera

Tsiku la Malingaliro Okonzekera Chakudya Chomanga Thupi

Kubwereza: Palibe chakudya cha munthu aliyense chidzawoneka chimodzimodzi. Malingaliro okonzekera zakudya zolimbitsa thupi ochokera ku Moreno ndi Balduzzi pansipa mwina sangagwire ntchito ndi pulani yanu, koma atha kukhala njira yabwino yopangira timadziti tomwe timapanga.

Chakudya cham'mawa:Pangani ma oats usiku umodzi ndi batala wa cashew, pansi pa fulakesi, mkaka wa mtedza kapena mkaka wa mkaka, ndi mbewu za chiaKAPENAzikondamoyo zopangidwa ndi ufa wa amondi, mkaka wa nati kapena mkaka wa mkaka, mafuta a azitona, zipatso zoyera / sipinachi, ufa wophika, ndi sinamoni (powonjezera mapuloteni, mukhoza kuwonjezera ufa wa mapuloteni).

Chakudya chamasana:Ponyani imodzi mwamapuloteni anu pa saladi yam'mbali yopangidwa ndi nkhaka, phwetekere, avocado, squirt ya mandimu, mchere ndi vinyo wosasa, kenaka phatikizani ndi carb yopita ku mbatata kapena kuphatikiza nsomba zam'chitini ndi avocado, Greek yogati, ndi mapeyala mayo pa nthawi yomweyo, osaphika chakudya chokhala ndi mapuloteni ambiri, ndi kuwonjezera pa bedi la sipinachi. (Mukufuna malingaliro ena? Onetsani malingaliro okonzekera chakudya awa omwe si nkhuku ndi mpunga zachisoni.)

Chakudya chamadzulo:Ikani pamodzi saladi wamkulu ndi chikho chimodzi organic quinoa, avocado, ndipo pamwamba pake ndi tofu, tempeh, kapena nkhukuKAPENA phatikizani zinthu zofananira mu burrito, kukulunga sangweji, kapena burrito wopangidwa kuti musinthe. (Muthanso kuyesa Tilapia ya Pistachio-Crusted, Salmon iyi ya Miso-Lime ndi Couscous, Broccoli, ndi Tsabola, kapena Sipinachi Turkey Feta Burger.)

Ntchito Zopereka Zomangamanga Zolimbitsa Thupi

Kuyesera kudya chakudya ndikumangokhalira kudya sabata iliyonse? Mwamwayi, pakukula kwa ntchito zoperekera zida monga Blue Apron ndi HelloFresh kunabweranso ndi makampani opanga chakudya. Zomwe zili pansipa zitha kubweretsa chakudya chophikidwa komanso chokonzedweratu - chogwirizana ndi zolinga zanu ndi zakudya zanu - pakhomo panu.

• Kettlebell Kitchen
• Chakudya Chachizindikiro
• Chakudya cha FlexPro
• ChakudyaPro
• Idyani Zoyera Bro
• Wamphamvu Macros
• Zakudya Zamatenda 2 Pitani
• Chakudya Cha Mafuta

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