Ndondomeko Ya Zakudya Zomanga Thupi: Zomwe Mungadye, Zomwe Muyenera Kupewa

Zamkati

• Makhalidwe Olimbitsa Thupi
• Ubwino Womanga Thupi
• Zosowa za Kalori ndi Macronutrients
• Mukufuna Ma calories Angati?
• Kukhalitsa kwa Macronutrient
• Kulimbitsa Thupi Chakudya: Zakudya Zoyenera Kupewera
• Zakudya Zoyang'ana
• Zakudya Zochepetsa
• Zowonjezera zolimbitsa thupi
• Zitsanzo Zamlungu Umodzi
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Loweruka
• Lamlungu
• Zinthu Zomwe Muyenera Kuzikumbukira
• Kuchuluka Kwamafuta Amthupi Kungasokoneze Tulo ndi Maganizo
• Zowopsa Zogwiritsa Ntchito Steroid Steroid
• Mfundo Yofunika Kwambiri

Kumanga thupi kumakhala pakati pakupanga minofu ya thupi lanu kudzera mukulemetsa ndi zakudya.

Kaya ndi zosangalatsa kapena mpikisano, kumanga thupi nthawi zambiri kumatchedwa kuti moyo, chifukwa zimakhudzanso nthawi yomwe mumathera kapena kunja kwa masewera olimbitsa thupi.

Kuti mukulitse zotsatira zanu kuchokera ku masewera olimbitsa thupi, muyenera kuyang'ana pazakudya zanu, chifukwa kudya zakudya zolakwika kumatha kuwononga zolinga zanu zolimbitsa thupi.

Nkhaniyi ikufotokoza zomwe tingadye ndikupewa pazakudya zolimbitsa thupi ndikupatsanso zitsanzo za sabata limodzi.

Makhalidwe Olimbitsa Thupi

Kumanga thupi kumasiyana ndi kukweza mphamvu kapena kukweza ma Olimpiki chifukwa zimaweruzidwa pakuwonekera kwa wopikisana naye osati mphamvu yakuthupi.

Mwakutero, omanga thupi amafunitsitsa kuti akhale ndi thanzi labwino, lowonda komanso lolimba.

Kuti achite izi, omanga thupi ambiri amayamba ndi nyengo yopanda nyengo ndikutsatira njira yodyera - yomwe imadziwika kuti gawo lolanditsa ndi kudula, motsatana.

Pakati pa kugunda, komwe kumatha miyezi mpaka zaka, omanga thupi amadya zakudya zopatsa mphamvu kwambiri, wokhala ndi mapuloteni ambiri ndikukweza zolemera kwambiri ndi cholinga chokhala ndi minofu yambiri momwe zingathere ().

Gawo lodulira lotsatirali likuyang'ana kutaya mafuta ochuluka momwe zingathere ndikukhalabe ndi minofu yolimbitsa panthawi yopuma. Izi zimatheka kudzera pakusintha kwakadongosolo ndi masewera olimbitsa thupi kwa milungu 12-26 ().

Kuphunzitsa zolimbitsa thupi komanso kudya pang'ono kumagawika magawo awiri: kugwedeza ndi kudula. Cholinga cha gawo logwedeza ndikumanga minofu, pomwe gawo lodulira limaperekedwa kuti tisunge minofu ndikutaya mafuta amthupi.

Ubwino Womanga Thupi

Pali maubwino angapo azaumoyo okhudzana ndikumanga thupi.

Pofuna kusamalira ndi kumanga minofu, olimbitsa thupi amachita masewera olimbitsa thupi pafupipafupi, kuchita zolimbana komanso kuphunzitsa masewera olimbitsa thupi.

Kukaniza kulimbitsa thupi kumawonjezera mphamvu ndi kukula kwake. Mphamvu zaminyewa zimagwirizana kwambiri ndi chiopsezo chochepa chomwalira ndi khansa, mtima ndi matenda a impso, komanso matenda ena angapo ovuta ().

Kuchita masewera olimbitsa thupi, komwe omanga thupi nthawi zonse amagwiritsa ntchito kuti achepetse mafuta m'thupi, kumapangitsa thanzi lamtima komanso kumachepetsa chiopsezo chanu chokhala ndi matenda amtima - wakupha woyamba ku America (,).

Kuphatikiza pa kuchita masewera olimbitsa thupi, omanga thupi amayang'aniranso pazakudya zawo.

Pokonzekera mosamala, omanga thupi amatha kudya m'njira yomwe imangothandiza pazoyeserera zawo koma amawapatsanso thanzi.

Kutsata njira yodyera, kuphatikiza zakudya zowonjezera michere yochokera m'magulu onse azakudya moyenera, zitha kuchepetsa chiopsezo chanu cha matenda osachiritsika ().

Olimbitsa thupi amachita masewera olimbitsa thupi pafupipafupi ndipo amatha kudya zakudya zokonzedwa bwino komanso zopatsa thanzi, zomwe zimapindulitsa kwambiri.

Zosowa za Kalori ndi Macronutrients

Cholinga cha omanga nawo mpikisano ndikuti achulukitse minofu pakuchepetsa ndi kuchepetsa mafuta m'thupi. Chifukwa chake, mumadya ma calorie ambiri munthawi yodzaza kuposa gawo locheka.

Mukufuna Ma calories Angati?

Njira yosavuta yodziwira kuchuluka kwama calories muyenera ndi kudziyesa katatu pamlungu ndikulemba zomwe mumadya pogwiritsa ntchito pulogalamu yotsatira kalori.

Ngati kulemera kwanu kukukhala kofanana, kuchuluka kwama calories omwe mumadya tsiku ndi tsiku ndi omwe mumawasamalira - mwanjira ina, simukuchepetsa kapena kunenepa, koma mukukusungabe.

Munthawi yanu yobweza, ndikulimbikitsidwa kuti muwonjezere kuchuluka kwa ma calorie anu ndi 15%. Mwachitsanzo, ngati makalori anu osamalira ndi 3,000 patsiku, muyenera kudya makilogalamu 3,450 patsiku (3,000 x 0.15 = 450) panthawi yomwe mukugwedeza ().

Mukamasinthira kuchoka pagalimoto kupita pagawo lodula, m'malo mwake mumachepetsa ma calories okhala ndi 15%, kutanthauza kuti mumadya makilogalamu 2,550 patsiku m'malo mwa 3,450.

Mukayamba kulemera panthawi yocheperako kapena kuchepa thupi munthawi yocheka, muyenera kusintha kalori yomwe mumadya kamodzi pamwezi kuti muwerengere kulemera kwanu.

Onjezerani mafuta anu pamene mukulemera pang'onopang'ono ndikuchepetsa mafuta anu mukamachepetsa gawo locheka kuti mupitebe patsogolo.

Pakati pa gawo lililonse, tikulimbikitsidwa kuti tisataye kapena kupeza kuposa 0.5-1% ya kulemera kwanu sabata. Izi zimatsimikizira kuti musataye minofu yochulukirapo panthawi yocheka kapena kukhala ndi mafuta ochulukirapo panthawi yopuma ().

Kukhalitsa kwa Macronutrient

Mukakhazikitsa kuchuluka kwa zopatsa mphamvu zomwe mungafune, mutha kudziwa kuchuluka kwanu kwama macronutrient, komwe ndi kuchuluka pakati pa mapuloteni, chakudya ndi mafuta.

Mosiyana ndi kusiyana kwa zosowa zanu za kalori pakati pa nthawi yochulukitsa ndi yodula, kuchuluka kwanu kwama macronutrient sikusintha.

Mapuloteni ndi ma carbs amakhala ndi zopatsa mphamvu zinayi pa gramu, ndipo mafuta ali ndi naini.

Ndikulimbikitsidwa kuti mupeze (,):

• 30-35% yama calories anu ochokera ku protein
• 55-60% ya ma calories anu ochokera ku carbs
• 15-20% ya ma calories anu kuchokera ku mafuta

Nachi chitsanzo cha chiŵerengero cha gawo logundika ndi kudula:

Awa ndi malangizo onse, choncho ndibwino kuti mufunsane ndi katswiri wazakudya kuti adziwe zosowa zanu kutengera zolinga zanu kuti muwonetsetse kuti zakudya zanu ndizokwanira.

Zakudya zolimbikitsa za kalori, koma osati kuchuluka kwanu kwama macronutrient, zimasiyana pakati pakukula ndi kudula. Kuti muwerengere zakusintha kwa thupi, sinthani zomwe mumadya mwezi uliwonse.

Kulimbitsa Thupi Chakudya: Zakudya Zoyenera Kupewera

Monga maphunziro, kudya ndikofunikira pakulimbitsa thupi.

Kudya zakudya zoyenera pamlingo woyenera kumapereka minofu yanu ndi michere yomwe amafunikira kuti achire kuchokera kuntchito ndikukula ndikulimba.

Komanso, kudya zakudya zolakwika kapena kusadya zokwanira kumakusiyirani zotsatira zina.

Nazi zakudya zomwe muyenera kuganizira ndi zakudya kuti muchepetse kapena kupewa:

Zakudya Zoyang'ana

Zakudya zomwe mumadya siziyenera kukhala zosiyana pakati pa gawo lobowoleza ndi kudula - nthawi zambiri, ndi kuchuluka komwe kumachita.

Zakudya zoti muzidya ndi ():

• Nyama, nkhuku ndi nsomba: Sirloin nyama yang'ombe, nyama yang'ombe, nyama yankhumba, venison, chifuwa cha nkhuku, nsomba, tilapia ndi cod.
• Mkaka: Yogurt, kanyumba tchizi, mkaka wopanda mafuta ambiri ndi tchizi.
• Mbewu: Mkate, phala, ophwanya, oatmeal, quinoa, popcorn ndi mpunga.
• Zipatso: Malalanje, maapulo, nthochi, mphesa, mapeyala, mapichesi, chivwende ndi zipatso.
• Masamba owuma: Mbatata, chimanga, nandolo wobiriwira, nyemba zobiriwira za lima ndi chinangwa.
• Zamasamba: Broccoli, sipinachi, masamba obiriwira a saladi, tomato, nyemba zobiriwira, nkhaka, zukini, katsitsumzukwa, tsabola ndi bowa.
• Mbewu ndi mtedza: Maamondi, walnuts, mbewu za mpendadzuwa, mbewu za chia ndi mbewu za fulakesi.
• Nyemba ndi nyemba: Nkhuku, mphodza, nyemba za impso, nyemba zakuda ndi nyemba za pinto.
• Mafuta: Mafuta a maolivi, mafuta a fulakesi ndi mafuta a avocado.

Zakudya Zochepetsa

Ngakhale muyenera kuphatikiza zakudya zosiyanasiyana pazakudya zanu, pali zina zomwe muyenera kuchepetsa.

Izi zikuphatikiza:

• Mowa: Mowa umatha kusokoneza luso lanu lolimbitsa minofu ndikutaya mafuta, makamaka mukamamwa mopitirira muyeso ().
• Zowonjezera shuga: Izi zimapereka ma calories ambiri koma zakudya zochepa. Zakudya zomwe zili ndi shuga wowonjezera zimaphatikizira maswiti, makeke, ma donuts, ayisikilimu, keke ndi zakumwa zotsekemera monga shuga ndi zakumwa zamasewera ().
• Zakudya zakuya kwambiri: Izi zitha kulimbikitsa kutupa ndipo - mukamadya mopitirira muyeso - matenda. Zitsanzo ndi nsomba zokazinga, batala la ku France, mphete za anyezi, mikate ya nkhuku ndi tchizi ().

Kuphatikiza pakuchepetsa izi, mungafunenso kupewa zakudya zina musanapite ku malo ochitira masewera olimbitsa thupi zomwe zingachedwetse chimbudzi ndikupweteketsa m'mimba mukamachita masewera olimbitsa thupi.

Izi zikuphatikiza:

• Zakudya zamafuta kwambiri: Zakudya zamafuta kwambiri, zakudya zamabotolo ndi masosi olemera kapena mafuta.
• Zakudya zapamwamba kwambiri: Nyemba ndi masamba a cruciferous monga broccoli kapena kolifulawa.
• Zakumwa zamafuta: Madzi owala kapena soda.

Zowonjezera zolimbitsa thupi

Omanga thupi ambiri amatenga zowonjezera zowonjezera, zina zomwe ndizothandiza pomwe zina sizili (,).

Zakudya zabwino zomanga thupi ndi monga:

• Mapuloteni a Whey: Kudya whey protein ufa ndi njira yosavuta komanso yosavuta yowonjezera kuchuluka kwa mapuloteni.
• Wopanga: Cholengedwa chimapatsa minofu yanu mphamvu zofunikira kuchita zina kapena ziwiri. Ngakhale pali zopangidwa zambiri, pezani creatine monohydrate chifukwa ndi yothandiza kwambiri ().
• Kafeini: Caffeine amachepetsa kutopa ndipo amalola kuti ntchito kwambiri. Amapezeka muzowonjezera zolimbitsa thupi, khofi kapena tiyi ().

Kuwonjezerapo mavitamini ndi mchere wambiri kumatha kukhala kothandiza ngati mukuchepetsa kuchuluka kwa kalori yanu pofuna kuchepetsa mafuta m'thupi mukamadula.

Phatikizani zakudya zosiyanasiyana zopatsa thanzi mkati ndi m'magulu onse azakudya zomwe mumadya. Pewani kuchepetsa mowa, zakudya zomwe zili ndi shuga wowonjezera komanso zakudya zokazinga kwambiri. Kuphatikiza pa zakudya zanu, whey protein, creatine ndi caffeine zitha kukhala zowonjezera zowonjezera.

Zitsanzo Zamlungu Umodzi

Zakudya za omanga thupi zimatchedwa kuti zopondereza, zobwerezabwereza komanso zotopetsa.

Zakudya zolimbitsa thupi nthawi zambiri zimakhala ndi zakudya zochepa komanso mitundu ingapo yamagulu azakudya, zomwe zimatha kubweretsa kuchepa kwa michere ndi mavitamini ofunikira ().

Pachifukwa ichi, ndikofunikira kuphatikiza zakudya zosiyanasiyana kuti muwonetsetse kuti zosowa zanu zakwaniritsidwa - makamaka panthawi yocheka mukamadya zoperewera.

Chakudya chilichonse ndi chotupitsa ziyenera kukhala ndi magalamu 20 mpaka 30 a mapuloteni othandizira kwambiri kumanga minofu ().

Mukakhala mu gawo logundika, chakudya chanu chimakhala chochuluka kwambiri kuposa mukakhala mukudula.

Mutha kusangalala ndi zakudya zomwezo munthawi yocheka yomwe mungakonde mukamagwedeza - pamagawo ang'onoang'ono.

Nayi zitsanzo zamasabata amodzi omanga zolimbitsa thupi:

Lolemba

• Chakudya cham'mawa: Mazira ophwanyika ndi bowa ndi oatmeal.
• Akamwe zoziziritsa kukhosi: Kanyumba kanyumba kochepa kwambiri kamene kali ndi mabulosi abulu.
• Chakudya: Venison burger, mpunga woyera ndi broccoli.
• Akamwe zoziziritsa kukhosi: Mapuloteni kugwedeza ndi nthochi.
• Chakudya: Salimoni, quinoa ndi katsitsumzukwa.

Lachiwiri

• Chakudya cham'mawa: Mapuloteni zikondamoyo ndi kuwala-madzi, chiponde ndi raspberries.
• Akamwe zoziziritsa kukhosi: Mazira ophika kwambiri ndi apulo.
• Chakudya: Sirloin steak, mbatata ndi saladi ya sipinachi yokhala ndi vinaigrette.
• Akamwe zoziziritsa kukhosi: Mapuloteni kugwedeza ndi walnuts.
• Chakudya: Ground Turkey ndi msuzi wa marinara pa pasitala.

Lachitatu

• Chakudya cham'mawa: Soseji ya nkhuku ndi dzira ndi mbatata yokazinga.
• Akamwe zoziziritsa kukhosi: Yogurt yachi Greek ndi maamondi.
• Chakudya: Turkey mawere, basmati mpunga ndi bowa.
• Akamwe zoziziritsa kukhosi: Mapuloteni kugwedeza ndi mphesa.
• Chakudya: Mackerel, mpunga wofiirira ndi masamba a saladi okhala ndi vinaigrette.

Lachinayi

• Chakudya cham'mawa: Ground Turkey, dzira, tchizi ndi salsa mu tortilla yambewu yonse.
• Akamwe zoziziritsa kukhosi: Yogurt ndi granola.
• Chakudya: Chifuwa cha nkhuku, mbatata zophika, kirimu wowawasa ndi broccoli.
• Akamwe zoziziritsa kukhosi: Mapuloteni kugwedeza ndi osakaniza zipatso.
• Chakudya: Onetsetsani mwachangu ndi nkhuku, dzira, mpunga wofiirira, broccoli, nandolo ndi kaloti.

Lachisanu

• Chakudya cham'mawa: Mabulosi abuluu, sitiroberi ndi vanila yogurt wachigiriki pa oats usiku umodzi.
• Akamwe zoziziritsa kukhosi: Jerky ndi mtedza wosakanikirana.
• Chakudya: Tilapia amadzaza ndi madzi a mandimu, nyemba zakuda ndi ma pinto komanso zophika nyengo.
• Akamwe zoziziritsa kukhosi: Mapuloteni kugwedeza ndi chivwende.
• Chakudya: Ng'ombe pansi ndi chimanga, mpunga wofiirira, nandolo wobiriwira ndi nyemba zobiriwira.

Loweruka

• Chakudya cham'mawa: Ground Turkey ndi dzira lokhala ndi chimanga, tsabola belu, tchizi ndi salsa.
• Akamwe zoziziritsa kukhosi: Can ya tuna yokhala ndi ma crackers.
• Chakudya: Tilapia fillet, wedges mbatata ndi tsabola belu.
• Akamwe zoziziritsa kukhosi: Mapuloteni kugwedeza ndi peyala.
• Chakudya: Ng'ombe zothira mpunga, nyemba zakuda, tsabola belu, tchizi ndi pico de gallo.

Lamlungu

• Chakudya cham'mawa: Mazira kumbali-dzuwa ndi chotupitsa cha avocado.
• Akamwe zoziziritsa kukhosi: Mapuloteni mipira ndi amondi batala.
• Chakudya: Magawo a nyama yankhumba ndi mbatata yokazinga ndi nyemba zobiriwira.
• Akamwe zoziziritsa kukhosi: Mapuloteni kugwedeza ndi strawberries.
• Chakudya: Turkey meatballs, marinara msuzi ndi parmesan tchizi pa pasitala.

Siyanitsani mitundu yazakudya zomwe mumadya ndikudya 20-30 magalamu a protein ndi chakudya chilichonse.

Zinthu Zomwe Muyenera Kuzikumbukira

Nthawi zambiri, kumanga thupi ndimakhalidwe okhudzana ndi maubwino angapo azaumoyo, koma pali zinthu zina zofunika kuzidziwa musanachite zolimbitsa thupi.

Kuchuluka Kwamafuta Amthupi Kungasokoneze Tulo ndi Maganizo

Pokonzekera mpikisano wolimbitsa thupi, ochita mpikisano amapezako mafuta ochepa kwambiri, pomwe amuna ndi akazi amafikirako 5-10% ndi 10-15%, motsatana (,).

Kuchepetsa kwamafuta amthupi, kuphatikiza kuchuluka kwamafuta ochepa, kwawonetsedwa kuti kumachepetsa kugona, kumasokoneza malingaliro ndikufooketsa chitetezo cha mthupi m'masabata omwe akutsogolera mpikisano ndipo ngakhale milungu ingapo pambuyo pake (,,,).

Zotsatira zake, izi zimatha kuchepetsa kuthekera kwanu kugwira ntchito tsiku lililonse, kuwononga iwo omwe akuzungulirani ndikukusiyani matenda.

Zowopsa Zogwiritsa Ntchito Steroid Steroid

Zambiri, koma sizinthu zonse, zowonjezera minofu zimalengezedwa ndi omanga thupi omwe amagwiritsa ntchito mankhwala othandizira, monga anabolic steroids.

Izi zimasokeretsa anthu ambiri omanga thupi kukhulupirira kuti atha kukhala ndi mawonekedwe ofanana ndikutenga zowonjezerazo.

Pomwepo, omanga thupi ambiri, makamaka omwe adayamba ulendo wawo, amakhala ndi ziyembekezo zosatheka pazomwe zingakwaniritsidwe mwachilengedwe, zomwe zitha kubweretsa kusakhutira thupi ndikulakalaka kuyesa anabolic steroids (,).

Komabe, anabolic steroids ndiwopanda thanzi kwambiri ndipo amalumikizidwa ndi zoopsa zingapo ndi zotsatirapo zake.

Kuphatikiza pokhala osaloledwa kukhala ku US popanda mankhwala, kugwiritsa ntchito anabolic steroids kumatha kukulitsa chiopsezo cha matenda amtima, kuchepetsa kubereka komanso kumabweretsa mavuto amisala ndi machitidwe monga kukhumudwa (,,,)

Pokonzekera mpikisano, onetsetsani kuti mukudziwa zomwe zingachitike. Komanso, mvetsetsani kuti mawonekedwe omwe mumawona pamalonda owonjezera sangakwaniritsidwe popanda kugwiritsa ntchito anabolic steroids, omwe ndi opanda thanzi kwenikweni.

Mfundo Yofunika Kwambiri

Kupanga zolimbitsa thupi kumaweruzidwa pakulimbikira komanso kuwonda m'malo mochita masewera.

Kuti mukwaniritse mawonekedwe omwe amakonza zolimbitsa thupi pamafunika kuchita masewera olimbitsa thupi pafupipafupi komanso chidwi chanu pa zakudya zanu.

Zakudya zolimbitsa thupi nthawi zambiri zimagawidwa m'magulu obowoleza ndi kudula, pomwe kudya kwanu kalori kumasintha pomwe kuchuluka kwanu kwama macronutrient kumakhalabe kofanana.

Zakudya zanu ziyenera kukhala ndi zakudya zopatsa thanzi, magalamu 20 mpaka 30 a mapuloteni ndi chakudya chilichonse komanso chotupitsa, ndipo muyenera kuletsa zakumwa zoledzeretsa kapena zosakaniza kwambiri.

Izi zimakuthandizani kuti mupeze zofunikira zonse zomwe thupi lanu limafunikira pakupanga minofu ndi thanzi lathunthu.