Kodi kudula ndi chiyani, kudya ndi momwe ungachitire

Zamkati

• Momwe mungapangire
• Zakudya zodula zili bwanji

Kudula ndi njira yomwe cholinga chake ndikutaya mafuta osakhala ndi kutayika kwakukulu kwa minofu kuti athe kukhala ndi tanthauzo lalikulu la minofu. Chifukwa chake, ndikucheka ndizotheka kutaya kunenepa kwambiri kudzera pakusintha kwa minofu.

Ngakhale amagwiritsidwa ntchito makamaka ndi othamanga olimbitsa thupi, kudula kumatha kuchitidwanso ndi anthu omwe amafuna kuuma ndipo, motero, amapeza tanthauzo lalikulu la minofu. Pazifukwa izi, ndikofunikira kuti mapulani azakudya azilimbikitsidwa ndi katswiri wazamasewera malinga ndi zosowa ndi zolinga za munthuyo komanso kuti maphunzirowa amachitidwa motsogozedwa ndi katswiri wamaphunziro athupi.

Kutulutsa ndi kudula ndi njira zomwe zimagwiritsidwa ntchito makamaka ndi omanga thupi ndi cholinga chotsimikizira kuchuluka kwa minofu, mafuta ochepa amthupi ndi tanthauzo lalikulu la minofu. Pomwe kugwedeza kumachitika nthawi yopanda nyengo, ndiye kuti, nthawi yopanda mpikisano, kudula kumachitika pakukonzekera mpikisanowu. Phunzirani zambiri za kugwedeza ndikumvetsetsa momwe zimachitikira.

Kudula nthawi zambiri kumalumikizidwa ndi kugundana, komwe kumafanana ndi gawo lapitalo la tanthauzo la thupi, lomwe limafuna kuwonjezera kulemera.

Momwe mungapangire

Kudula kuyenera kuchitidwa motsogozedwa ndi katswiri wazophunzitsa zolimbitsa thupi, yemwe akuwonetsa njira yabwino kwambiri yophunzitsira, kuchuluka kwake komanso kulimba kwake, ndipo chakudyacho chiyenera kutsatiridwa molingana ndi malingaliro a katswiri wazamankhwala, yemwe akuyenera kuwonetsa dongosolo lakudya malinga ndi thanzi zosowa za munthu, cholinga ndi mtundu wamaphunziro omwe adachitidwa.

Kudula kumayambira pakadutsa nthawi yochulukirapo ndipo cholinga chake chachikulu ndikuchepa kwa tanthauzo la mafuta ndi minofu ndipo ndikofunikira kuti izi zitheke kudya zakudya zoletsedwa, ndi chakudya chochepa kwambiri chomwe chimadya ndikuchulukitsa kuchuluka kwa mapuloteni. Zakudya zam'madzi ndizomwe zimapangitsa kuti thupi likhale ndi mphamvu, komabe pakucheka ndikofunikira kuti mphamvuyo ichitike kuchokera kwamafuta omwe adasonkhanitsidwa, chifukwa chake ndikofunikira kukhala ndi zofunikira pazakudya kuti pakhale mphamvu yokwanira yophunzitsira ndikukonda kuwotcha mafuta, kuphatikiza popewa kutayika kwa minofu.

Kuphatikiza apo, chizolowezi chophunzitsira chiyenera kukhala chogwirizana ndi zakudya. Ndikofunikira kuti mu pulani ya maphunziro pali masiku omwe maphunziro a aerobic amachitika kuchokera pakulimbitsa mpaka kulimba kwambiri, ndipo ndikofunikira kuti patsikuli padzakhala kuchuluka kwa zakumwa zam'madzi, chifukwa njira iyi ndiyotheka mphamvu zophunzitsira molondola komanso mwamphamvu, ndikukonda zotsatira zodula.

Kulimbikitsa kuwotcha mafuta, tikulimbikitsidwa kuti pakhale masiku awiri kapena atatu a maphunziro a aerobic a zolimbitsa thupi zolimbitsa thupi komanso zolimbitsa thupi momwe magulu amisili amagwirira ntchito padera, kuti apewe kuchepa kwa minofu.

Nthawi yocheka imatha kusiyanasiyana kutengera kuchuluka kwamafuta, kuchuluka kwa zomwe munthuyo akufuna kapena kutaya komanso mphamvu yamaphunziro omwe achita.

Zakudya zodula zili bwanji

Kudyetsa panthawi yocheka kuyenera kuchitidwa motsogozedwa ndi katswiri wazakudya, chifukwa ndizotheka kudziwa dongosolo labwino la zakudya malinga ndi cholinga chamunthuyo komanso momwe amaphunzitsira mwamphamvu.

Pochita izi, malangizowo ndikuchepetsa kumwa zakudya ndi kuwonjezera kudya kwa mapuloteni, popeza cholinga ndikuchepetsa kuchuluka kwamafuta ndikusunga minofu. Chifukwa chake, tikulimbikitsidwa kuti tisamadye shuga, ufa woyengedwa, maswiti, buledi, oats, mpunga kapena pasitala ndikusankha nyama zowonda, monga nkhuku ndi nkhukundembo, nsomba, mazira, mbewu ndi tchizi, mwachitsanzo. Onani momwe chakudya chotsika kwambiri cha carb chikuyenera kuwonekera.

Kuphatikiza apo, ndikofunikira kumwa madzi ambiri ndikupewa kupita nthawi yayitali osadya. Nthawi zambiri chisonyezero chimakhala chakuti zakudya zazikulu zitatu ndi zokhwasula-khwasula ziwiri zimapangidwa. Nthawi zina katswiri wazakudya amathanso kulimbikitsa kugwiritsa ntchito zowonjezera mavitamini okhala ndi amino acid, kuti apewe kuchepa kwa minofu, komanso kugwiritsa ntchito kwa thermogenic, komabe kugwiritsa ntchito kwa thermogenic kuyenera kukhala koyang'ana bwino kuti zotsatira zake zisachitike, zomwe zimafanana phindu lolemera mukasiya kuigwiritsa ntchito.

Nawa maupangiri ena pazakudya zochepa zama carb: