Kugwedeza Kwadothi: Chilichonse Chimene Muyenera Kudziwa

Zamkati

• Kodi bulking yakuda ndi chiyani?
• Kodi ndizothandiza?
• Onetsetsani zotsalira za kalori
• Zitha kuthandiza kupindula kwa minofu ndi mphamvu
• Zotsatira zoyipa zoyipa
• Tikhoza kulimbikitsa mafuta osafunikira
• Zingakhudze kuchuluka kwamagazi
• Mutha kumva kuti ndinu aulesi
• Sayenera kutsatira nthawi yayitali
• Zakudya zoti muzidya ndikupewa
• Zakudya zoti mudye
• Zakudya zofunika kupewa
• Njira yathanzi yochulukitsira
• Mfundo yofunika

Ngakhale kuchepa thupi ndicholinga chofala masiku ano ndi m'badwo uno, anthu ena ali ndi chidwi chofuna kunenepa pazinthu zina.

Mdziko lakumanga thupi, masewera olimba, komanso masewera ena am'magulu, mawu wamba onenepa nthawi zambiri amaponyedwa mozungulira - kugundana konyansa.

Nkhaniyi ikufotokoza za kugundana kwauve, zotsatira zake zoyipa, ngati zingakhale zothandiza, ndi zakudya zina zomwe mungadye ndikupewa mukamatsata njirayo.

Kodi bulking yakuda ndi chiyani?

Mwambiri, mawu akuti bulking amatanthauza gawo lolamulidwa lokhala mu owerengera owerengeka a kalori ndikuphatikiza ndi maphunziro okwanira kukana kuti mulimbikitse kupindula kwa minofu ndi nyonga.

Zotsalira za kalori zimaphatikizapo kudya mafuta owonjezera kuposa momwe mumawotchera, zomwe zingayambitse kunenepa ngati minofu kapena mafuta.

Kuyenda modetsa nkhawa kumachitanso izi ndipo kumatha kufotokozedwa kuti ndi nthawi yolemera mopitilira muyeso mwa njira iliyonse yofunikira yolimbikitsira kupindula kwa minofu ndi nyonga. Nthawi zambiri zimaphatikizidwa ndi zolimbitsa thupi zolimba kuti zithandizire kusintha kumeneku.

Njirayi itha kugwiritsidwa ntchito ndi omanga masewera olimbitsa thupi omwe sanapite nthawi, owonjezera ma weightlifters, kapena ochita masewera olimbitsa thupi omwe amayang'ana kunyamula pamiyeso ina.

Mukamatsata chochuluka chadothi, palibe zakudya zoletsedwa. Cholinga ndikudya zomwe zingaloleze kuwonjezera thupi.

Nthawi zambiri, ma calorie ambiri amagwedezeka ndikupeza ufa wochuluka amagwiritsidwa ntchito munthawi yakuda kulimbikitsa zolowetsa zopitilira muyeso ndikupeza minofu pambuyo pake.

Ngakhale izi zitha kugwira ntchito kwa ena, ena atha kuwona kuti zovuta zoyipa zimaposa phindu.

Kuwombera moipitsa ndi njira yolemera mofulumira yomwe nthawi zambiri imaphatikizidwa ndi maphunziro othana kwambiri ndipo ogwiritsidwa ntchito ndi othamanga osiyanasiyana kuti alimbikitse kupindula kwa minofu ndi mphamvu.

Kodi ndizothandiza?

Ngakhale kuchuluka kwauve kumatha kupangitsa kunenepa, mwina mungadzifunse ngati ndi njira yanthawi yayitali yopindulitsa minofu.

Nazi zinthu zingapo zakutsatira kutsatira zoyipa zambiri.

Onetsetsani zotsalira za kalori

Monga momwe anthu ambiri zimawavuta kuonda, ena zimawavuta kunenepa.

Kwa anthuwa, zambiri zodetsa zitha kukhala chida chothandiza, chifukwa nthawi zambiri zimalimbikitsa zochulukirapo za kalori motero zimabweretsa kunenepa ().

Kulemera kumeneku kumatanthauziridwa bwino kuti kupindula kwa minofu mukaphatikizidwa ndi pulogalamu yoyeserera yolimbana nayo, chomwe ndichinthu china chachikulu chobowoleza chonyansa chomwe sichinganyalanyazidwe.

Ndi njira zowonjezera zowonongera, zotsatira zitha kukhala zocheperako chifukwa chotsalira chambiri cha kalori. Chifukwa chake, zambiri zonyansa zitha kukhala zopindulitsa munthawi imeneyi.

Zitha kuthandiza kupindula kwa minofu ndi mphamvu

Kupindula kwakonzedwa nthawi zambiri kumagwiritsidwa ntchito kulimbikitsa zolimbitsa thupi ndi nyonga mu mphamvu, thupi, ndi masewera ena am'magulu.

Kuti phindu la minofu lichitike, pamafunika kalori wokwanira, nthawi zambiri amakhala ndi ma 10-20% owonjezera a anthu ambiri ().

Kuchuluka konyansa nthawi zambiri kumadutsa pamiyambayi, chifukwa chake kumapangitsa kuti anthu ambiri apindule ndikakhala ndi mphamvu yolumikizana ndi njira yolimbikira yophunzitsira.

Chochuluka chonyansa chitha kukhala chothandiza munthawi zina momwe kunenepa kumafunikira. Amapereka zochulukirapo zama calorie zomwe zimatha kubweretsa kupindika kwa minofu ndi mphamvu mukaphatikiza ndi kukana maphunziro.

Zotsatira zoyipa zoyipa

Pamodzi ndi kuthekera kwa kuthekera kwa minofu ndi nyonga komwe kumadza chifukwa chobowoleza kwauve, zimadza ndi zovuta zina zomwe zingachitike.

Tikhoza kulimbikitsa mafuta osafunikira

Popeza kuti kudya kwa kalori sikumatsatiridwa nthawi zambiri pamtundu wonyansa, ndikosavuta kukwaniritsa zotsalira za kalori, zomwe mosakayikira zimabweretsa kunenepa. Ngakhale kulemera kumeneku kudzachokera ku minofu yowonjezerapo, kuchuluka kwakukulu kumachokera pamafuta owonjezera ().

Ponena za masewera olimbitsa thupi ndi olimba, cholinga chake nthawi zambiri chimakhala kuwonjezera mphamvu zamphamvu ndi minofu, motsatana.

Makamaka pamasewera olimbitsa thupi, monga kumanga thupi, omwe amapikisana nawo amaweruzidwa pakukula kwa minofu yawo komanso kukula kwake. Kuchulukitsa mafuta kumapangitsa kukhala kovuta kukhala okhazikika ikafika nthawi yampikisano ().

Ponena za masewera olimbitsa thupi komanso amphamvu, monga kunyamula olimpiki ndi kukweza magetsi, nthawi zambiri pamakhala magulu ochita masewera olimbitsa thupi omwe opikisana nawo amayenera kupikisana. Kuchulukitsa mafuta kumatha kupangitsa kuti zikhale zovuta kukwaniritsa gawo lolemera.

Kwa othamanga omwe akuchita nawo masewera amtimu, zochuluka zonyansa zitha kuwasiya opanda mawonekedwe ikafika nthawi yophunzitsira isanakwane komanso nyengo.

Pomaliza, kwa ochita masewera olimbitsa thupi omwe akufuna kuti azivala minofu, kupeza mafuta ochulukirapo kungalepheretse cholinga chawo chokhala ndi thanzi labwino.

Zingakhudze kuchuluka kwamagazi

Kuphatikiza pa kuthekera kwakopeza mafuta mopitilira muyeso, pali zovuta zina zoyipa zomwe zingaganizidwe. Mukamatsata kuchuluka konyansa, kudya kwa ma carbu osakanizidwa ndi mafuta okhutira nthawi zambiri kumakhala kwakukulu.

Kudya zakudya zochuluka kwambiri izi kumalumikizidwa ndi kuchuluka kwama cholesterol ndi shuga m'magazi, zomwe zimabweretsa chiopsezo chowonjezeka cha thanzi monga kuthamanga kwa magazi, sitiroko, khansa, ndi matenda ashuga (,,,).

Ndikofunika kuzindikira kuti maphunziro ambiri pamutuwu adachitidwa mwa anthu osachita masewera olimbitsa thupi.

Ngakhale kuyambitsa chochuluka chodetsa kumatha kukulitsa chiopsezo chakanthawi kochepa cha matenda ena, kuyambiranso zakudya zopatsa thanzi, zosasinthidwa kumatha kusintha zotsatirazi.

Njira yabwino yowunika zolembazi ndizoyesa magazi kamodzi pachaka, komanso ndi thupi. Kuyesedwa pafupipafupi kumatha kukhala kopindulitsa ngati muli ndi mbiri yazaumoyo wina ().

Mutha kumva kuti ndinu aulesi

Mukamatsata chodetsa chochuluka, zakudya zamafuta ambiri zimadyedwa kuti zikulimbikitse kunenepa.

Zambiri mwazakudya izi zimakonzedwa ndipo zimakhala ndi shuga woyengedwa bwino wambiri komanso sodium, zomwe zimatha kubweretsa kusungidwa kwamadzi ndikusinthasintha kwa milingo ya shuga (,).

Izi zitha kukupangitsani kukhala aulesi patatha masiku angapo mukutsatira chakudyacho.

Kafukufuku wina akuwonetsa kuti kudya zakudya zama carb osavuta kumatha kubweretsa kutopa ndi zizindikilo za kukhumudwa ().

Zizindikirozi ziyenera kuganiziridwa musanayambe kuchuluka konyansa.

Sayenera kutsatira nthawi yayitali

Ngakhale kugundana konyansa kungakhale kothandiza nthawi zina, nthawi zambiri kumakhala bwino kutsatiridwa ngati njira yayifupi panthawi yopuma yamasewera osiyanasiyana.

Kutsatira kuchuluka kwauve kwakanthawi kumatha kudzetsa thanzi.

Kutsatira kuchuluka kwauve kumatha kuyambitsa zovuta zina zingapo, kuphatikiza kunenepa kwambiri, ulesi, komanso magawo ena azizindikiro zofunika zathanzi. Chifukwa chake, imatsatiridwa bwino ngati njira yayifupi.

Zakudya zoti muzidya ndikupewa

Mukamatsatira kuchuluka kwauve, palibe zakudya zambiri zomwe ndizoletsa chifukwa chakusavomerezeka kwa zakudya. Nazi zakudya zomwe muyenera kudya ndi kupewa:

Zakudya zoti mudye

• Zakudya zamapuloteni, monga nyama yofiira, nsomba, nkhuku, mkaka, tofu, tempeh
• mapuloteni ufa
• ma calorie ambiri amapeza ufa
• chimanga cham'mawa
• chimanga mipiringidzo
• zipatso ndi ndiwo zamasamba
• mbale zazikulu za carb
• katundu wophika
• pizza
• pasitala
• mtedza ndi mabotolo a mtedza
• tchizi
• mazira athunthu
• mapeyala
• zakudya zachangu

Zakudya zofunika kupewa

• kalori wochepa, zakudya, kapena zakudya zopanda shuga
• zakudya zomwe zingayambitse thanzi lanu mukamadya zambiri, monga chiwindi, mtedza waku Brazil, ndi nsomba zokhala ndi mercury

Zakudya zambiri zimaloledwa ndikutsata unyinji wonyansa, ngakhale mungafune kuletsa zina pazifukwa zosiyanasiyana.

Njira yathanzi yochulukitsira

Ngakhale kugundana kwakuda kumatha kukhala kothandiza pakulemera, kusadziletsa kwake kumatha kubweretsa zovuta m'thupi.

Kwa iwo omwe akufuna kupeza minofu popanda mafuta owonjezera amthupi, pali njira ina yothetsera kugwedeza konyansa, komwe nthawi zambiri kumatchedwa "kugwedeza koyera" kapena "kubangula".

Mukamatsata njira yoyera yoyeserera, cholingacho chimakhalabe chodya kalori wochulukirapo wokhala ndi zomanga thupi zambiri, ngakhale zili ndi kalori wambiri, wosakaniza, zakudya zotsekemera ndizoletsedwa.

Kalori yochulukirapo ya ma calories 500 nthawi zambiri amakhala malo abwino kuyamba kulimbikitsa zopindulitsa minofu ().

Zakudya zambiri zimapangidwa ndi zakudya zopatsa mphamvu zopatsa thanzi komanso zopatsa thanzi, monga mpunga, mtedza, mabotolo a mtedza, nyama zofiira, nsomba, zipatso zouma, mapepala, tirigu wathanzi, mazira athunthu, ndi mkaka wamafuta wathunthu.

Njira zina zowonetsetsa kuti kalori wambiri angadye mafuta ambiri ndikuphatikizira mafuta athanzi, kukulitsa magawo anu, ndi magwiridwe antchito ozungulira okhala ndi ma carbs ambiri.

Kuti muwonetsetse kuti mukuyenda bwino, zitha kukhala zofunikira kutsata zomwe mumadya - mapuloteni, carbs, ndi mafuta omwe mumadya - komanso kulemera kwanu kuti musinthe zina ndi zina pakudya.

Poganizira kuti kuchuluka kwauve kumatha kubweretsa kunenepa kwambiri, anthu ena angafune kuyesa njira "yoyera" yothira mafuta yomwe imasiya zakudya zopangidwa ndi shuga, ndikuikapo zonenepetsa zonenepa.

Mfundo yofunika

Kuchuluka konyansa kumatanthauza nthawi yolemera kwambiri yolemetsa yomwe imagwiritsidwa ntchito kupititsa patsogolo mphamvu zamphamvu zamphamvu m'masewera olimba ndi masewera ena am'magulu.

Poganizira kuti kuchuluka konyansa nthawi zambiri kumaphatikizapo kalori wambiri, zakudya zosinthidwa, zimabwera ndi zovuta zoyipa, monga kuchuluka kwamafuta, ulesi, komanso kuchuluka kwamagazi.

Ngakhale ndizocheperako, kuchuluka kwauve kungakhale njira yolemera yolemerera kwa anthu ena, popeza kumapereka zotsalira za kalori zofunikira kuti zithetse minofu ndi mphamvu, ngakhale zimatsatiridwa bwino ngati njira yayifupi.