Zakudya kuti mukhale ndi minofu yambiri
Zamkati
- Momwe mungakulitsire minofu
- 1. Idyani ma calories ambiri kuposa momwe mumagwiritsira ntchito
- 2. Musadumphe chakudya
- 3. Idyani mapuloteni ambiri
- 4. Idyani mafuta abwino
- 5. Imwani madzi ambiri
- 6. Idyani zipatso zosachepera ziwiri patsiku
- 7. Pewani shuga ndi zakudya zopangidwa
Zakudya zowonjezera minofu zimaphatikizapo njira monga kudya ma calories kuposa momwe mumagwiritsira ntchito, kuwonjezera kuchuluka kwa mapuloteni masana ndikudya mafuta abwino. Kuphatikiza pa zakudya zolimbikitsidwa, ndikofunikanso kuchita zolimbitsa thupi nthawi zonse zomwe zimafunikira minofu yambiri, chifukwa chake hypertrophy stimulus imapatsira thupi.
Ndikofunikanso kukumbukira kuti kuti mupeze mafuta owonda komanso onenepa nthawi yomweyo, muyenera kupewa kumwa shuga, ufa woyera ndi zinthu zotsogola, chifukwa ndizomwe zimalimbikitsa mafuta kupanga m'thupi.
Menyu yowonjezeretsa minofu imasiyanasiyana kutengera kukula kwa masewera olimbitsa thupi komanso kukula, kugonana ndi msinkhu wa munthu aliyense, komabe tebulo lotsatirali limapereka chitsanzo cha mndandanda wazolimbitsa thupi:
| Akamwe zoziziritsa kukhosi: | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Magawo awiri a buledi wokwanira ndi dzira ndi tchizi + 1 chikho cha khofi ndi mkaka | 1 nkhuku ndi tchizi tapioca + 1 chikho cha mkaka wa koko | Galasi limodzi la madzi opanda shuga + 1 omelet wokhala ndi mazira awiri ndi nkhuku |
| Zakudya zoziziritsa kukhosi m'mawa | Zipatso 1 + mabokosi 10 kapena mtedza | 1 yogati wachilengedwe wokhala ndi uchi ndi mbewu ya chia | Nthochi 1 yosenda ndi oats ndi supuni 1 batala wa kirimba |
| Chakudya chamadzulo | Supuni 4 za mpunga + supuni 3 za nyemba + 150 g wa bakha wokazinga + saladi yaiwisi ya kabichi, kaloti ndi tsabola | 1 chidutswa cha nsomba + mbatata yophika + saladi wothira mafuta | Pasitala wophika ng'ombe wophika ndi phala la phwetekere ndi msuzi wa phwetekere + 1 kapu yamadzi |
| Chakudya chamasana | 1 yogurt + 1 sangweji yonse yankhuku yokhala ndi curd | zipatso smoothie ndi supuni 1 ya batala + supuni 2 za oats | 1 chikho cha khofi ndi mkaka + 1 crepe yodzaza ndi 1/3 chitha cha tuna |
Ndikofunika kukumbukira kuti pokhapokha mutayesedwa ndi katswiri wazakudya ndizotheka kudziwa ngati kuli kofunika kuwonjezera chowonjezera kuti mupeze minofu, chifukwa kugwiritsa ntchito kwambiri mankhwalawa kumatha kuwononga thanzi. Kuphatikiza apo, kuti mndandandawu athandizire kupeza minofu, ndikofunikira kuti ikhale yogwirizana ndi zochitika zolimbitsa thupi nthawi zonse komanso mwamphamvu.
Onerani kanemayu pansipa ndikuphunzira momwe mungaphatikizire zakudya zamapuloteni muzakudya zanu:
Momwe mungakulitsire minofu
Kuchulukitsa minofu ndikofunikira kulabadira kuchuluka kwa ma calories omwe amadya masana, mtundu wa chakudya, kuchuluka kwa madzi omwe amadya komanso kuchuluka komanso kulimbitsa thupi. Nazi njira 7 zowonjezera zotsatira zanu:
1. Idyani ma calories ambiri kuposa momwe mumagwiritsira ntchito
Kugwiritsa ntchito zopatsa mphamvu zochulukirapo kuposa zomwe mumagwiritsa ntchito ndikofunikira kuti mukhale ndi minofu mwachangu, chifukwa zopatsa mphamvu, komanso kulimbitsa thupi kwanu, zimakuthandizani kukulitsa minofu yanu. Kuti mudziwe kuchuluka kwama calories omwe muyenera kudya patsiku, yesani pa chowerengera chotsatira:
2. Musadumphe chakudya
Kupewa kusadya ndikofunikira kuti zitheke kupeza zofunikira zonse masana, osalimbikitsa kutayika kwamankhwala nthawi yayitali. Momwemo, chakudya 5 mpaka 6 patsiku chiyenera kupangidwa, mosamala kwambiri pa kadzutsa, musanapite komanso mutatha kuchita masewera olimbitsa thupi.
3. Idyani mapuloteni ambiri
Kuchulukitsa kwamapuloteni ndikofunikira kuti minyewa ikule, ndipo ndikofunikira kuti zakudya zopangidwa ndi mapuloteni zigawidwe bwino tsiku lonse, osangokhala pazakudya ziwiri kapena zitatu zokha. Zakudya izi makamaka ndizopangidwa ndi nyama, monga nyama, nsomba, nkhuku, tchizi, mazira ndi mkaka ndi zopangidwa ndi mkaka, koma zomanga thupi zimapezekanso muzakudya zabwino monga nyemba, nandolo, mphodza, mtedza ndi nandolo.
Kuphatikiza apo, nthawi zina kumakhala kofunikira kugwiritsa ntchito zowonjezera zowonjezera zomanga thupi, monga mapuloteni a whey ndi casein, makamaka yogwiritsidwa ntchito pambuyo pochita masewera olimbitsa thupi kapena kuwonjezera phindu la zakudya zamapuloteni ochepa tsiku lonse. Onani zowonjezera 10 zabwino kuti mukhale ndi minofu.
4. Idyani mafuta abwino
Mosiyana ndi zomwe zimaganiziridwa, kudya mafuta abwino kumathandiza kuchepetsa kuchuluka kwa mafuta m'thupi komanso kumathandizira kuchuluka kwama calories m'zakudya kuti mukhale ndi minofu yambiri. Mafutawa amapezeka mu zakudya monga avocado, maolivi, maolivi, mtedza, chiponde, fulakesi, mabokosi, mtedza, mtedza, macadamia, nsomba monga tuna, sardines ndi salimoni.
Tsiku lonse, zakudyazi zimatha kuwonjezeredwa muzakudya zokhwasula-khwasula monga maphikidwe a crepe, makeke oyenera, ma yogurts, mavitamini ndi chakudya chachikulu.
5. Imwani madzi ambiri
Kumwa madzi ambiri ndikofunikira kwambiri kuti mukhale ndi hypertrophy, chifukwa kuti maselo amisili akule, madzi ambiri amafunika kudzaza kukula kwake. Ngati madzi sakudya okwanira, phindu la minofu limachedwetsa komanso kumakhala kovuta.
Munthu wamkulu wathanzi ayenera kumwa madzi osachepera 35 ml pa kilogalamu iliyonse yolemera. Chifukwa chake, munthu wolemera 70 kg angafunike kumwa madzi osachepera 2450 ml patsiku, ndikofunikira kukumbukira kuti zakumwa zopangira kapena zotsekemera sizimawerengera mu akauntiyi, monga zakumwa zozizilitsa kukhosi ndi zakumwa zoledzeretsa.
6. Idyani zipatso zosachepera ziwiri patsiku
Kugwiritsa ntchito zipatso zosachepera 2 patsiku ndikofunikira kuti mupeze mavitamini ndi michere yomwe imathandizira kupulumuka kwa minofu mukaphunzitsidwa, kukonzanso msanga komanso kupititsa patsogolo misala.
Kuphatikiza apo, mavitamini ndi michere yomwe imapezeka mu zipatso ndi ndiwo zamasamba ndizofunikira pakuchepetsa minofu, kuchepetsa kumva kutopa pophunzitsidwa komanso kulimbitsa chitetezo chamthupi.
7. Pewani shuga ndi zakudya zopangidwa
Kupewa zakudya zotsekemera komanso zopangidwa bwino ndikofunikira kuti tipewe kukondetsa mafuta m'thupi, makamaka popeza chakudyacho chimakhala ndi mafuta owonjezera kale. Chifukwa chake, kuti muchepetse kunenepa kuchokera pakupangidwa ndi mafuta, ndikofunikira kuchotsa pazakudya zakudya monga maswiti, makeke, makeke, toast, chakudya chofulumira, soseji, soseji, nyama yankhumba, cheddar tchizi ndi ham kapena ham.
Zakudya izi zimayenera kusinthanitsidwa ndi buledi wamphumphu, makeke ndi makeke a wholegrain, tchizi monga rennet, migodi ndi mozzarella, mazira, nyama ndi nsomba.
Kusankha Kwa Owerenga
Mafuta Aamondi Opangira Tsitsi
