Kodi Muyenera Kudya Musanagwire Ntchito Kapena Mukamaliza?

Zamkati

• Kuchita Zolimbitsa Thupi ndi Kudya Kutha Kutulutsa Mayankho Osiyanasiyana
• Kuchita Zolimbitsa Thupi Kumawonjezera Kutha Kwa Thupi Lanu Kugwiritsa Ntchito Mafuta Pamafuta
• Kuchita Zolimbitsa Thupi Sikungayambitse Kutayika Kwakukulu Kwa Mafuta Amthupi
• Osadya Patangopita Nthawi Zolimbitsa Thupi Sizingakhudze Magwiridwe
• Kudya Nthawi Yolimbitsa Thupi Yaitali Kungakulitse Kugwira Ntchito
• Ngati Simukudya Musanatulukire kunja, Muyenera Kudya Pambuyo pake
• Kudya Mutatha Kuchita Masewera Olimbitsa Thupi Ndikofunika Kwambiri Ngati Muthanso Kusala kudya
• Kodi Mukachita Masewera Olimbitsa Thupi Posachedwa Motani?
• Zokonda Zanu Zikhale Zomwe Zikuthandizani
• Mfundo Yofunika Kwambiri

Zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi ndizofunikira kwambiri pamoyo wanu wonse.

Komanso, zinthu ziwirizi zimakhudzana.

Kudya koyenera kumatha kupangitsa kuti muzichita masewera olimbitsa thupi komanso kuthandizanso kuti thupi lanu liziyenda bwino.

Komabe, funso limodzi lodziwika ndilakuti adye musanachite masewera olimbitsa thupi kapena mutatha.

Izi zitha kukhala zofunikira makamaka ngati mumachita masewera olimbitsa thupi m'mawa.

Nazi zonse zomwe muyenera kudziwa pakudya musanapite kapena mutatha.

Kuchita Zolimbitsa Thupi ndi Kudya Kutha Kutulutsa Mayankho Osiyanasiyana

Kafukufuku akuwonetsa kuti mayankho amthupi lanu pochita masewera olimbitsa thupi atha kukhala osiyana kutengera momwe mumadyera musanachite masewera olimbitsa thupi.

Kuchita Zolimbitsa Thupi Kumawonjezera Kutha Kwa Thupi Lanu Kugwiritsa Ntchito Mafuta Pamafuta

Mafuta oyambira thupi lanu ndi mafuta amthupi komanso chakudya.

Mafuta amasungidwa ngati triglycerides mu minofu yamafuta, pomwe ma carbs amasungidwa mu minofu ndi chiwindi chanu ngati molekyulu yotchedwa glycogen.

Carbs amapezekanso ngati shuga wamagazi.

Kafukufuku akuwonetsa kuti shuga wamagazi amakhala wochuluka musanachite masewera olimbitsa thupi komanso mukamachita masewera olimbitsa thupi mukamadya musanachite masewera olimbitsa thupi (, 2).

Izi ndizomveka chifukwa chakudya chambiri musanachite masewera olimbitsa thupi m'maphunzirowa chimapereka ma carbs, omwe thupi limagwiritsa ntchito mphamvu pakuchita masewera olimbitsa thupi.

Mukamachita masewera olimbitsa thupi m'mimba yopanda kanthu, zosowa zambiri zamthupi lanu zimakwaniritsidwa pakutha kwamafuta amthupi.

Kafukufuku mwa omwe atenga nawo gawo 273 adapeza kuti kuwotcha mafuta kumakhala kwakukulu panthawi yochita masewera olimbitsa thupi, pomwe ma glucose ndi insulin anali okwera kwambiri panthawi yosachita masewera olimbitsa thupi ().

Tradeoff iyi pakati pa carbohydrate ndi metabolism yamafuta ndi gawo la kuthekera kwachilengedwe kwa thupi lanu kugwira ntchito kapena popanda chakudya chaposachedwa ().

Kuchita Zolimbitsa Thupi Sikungayambitse Kutayika Kwakukulu Kwa Mafuta Amthupi

Popeza kuti thupi lanu limawotcha mafuta ochulukirapo kuti likhale ndi mphamvu mukamasala kudya, zimayesa kuganiza kuti izi zithandizira kuti muchepetse mafuta pakapita nthawi.

Kafukufuku wina adawonetsa mayankho osiyanasiyana mwa anthu omwe adachita masewera olimbitsa thupi mwachangu, poyerekeza ndi omwe adadya asanachite masewera olimbitsa thupi ().

Makamaka, kuthekera kwa minofu kuwotcha mafuta nthawi yochita masewera olimbitsa thupi komanso kuthekera kwa thupi kukhalabe ndi shuga m'magazi kumathandizidwa ndikuchita masewera olimbitsa thupi, koma osadyetsa zolimbitsa thupi.

Chifukwa cha ichi, asayansi ena amakhulupirira kuti kuyankha kwa thupi lanu pakuchita masewera olimbitsa thupi kungapangitse kusintha kwamafuta amthupi kuposa kuchita masewera olimbitsa thupi mutadya (6).

Komabe, ngakhale pali umboni wina womwe ukuwonetsa phindu la kuchita masewera olimbitsa thupi posala kudya, palibe umboni wamphamvu wosonyeza kuti kuchita masewera olimbitsa thupi kumadzetsa kunenepa kwambiri kapena kuchepa kwamafuta (7).

Ngakhale kafukufuku wocheperako adachitika, kafukufuku awiri sanawonetse kusiyana pakuchepa kwamafuta pakati pa azimayi omwe amachita masewera olimbitsa thupi komanso omwe adachita masewera olimbitsa thupi atadya (,).

Kuyankha kwa thupi lanu pochita masewera olimbitsa thupi kumasiyanasiyana malinga ndi momwe mumadyera musanachite masewera olimbitsa thupi. Kulimbitsa thupi kumapangitsa thupi lanu kugwiritsa ntchito mafuta ochulukirapo kuti akhale ndi mphamvu. Komabe, kafukufuku sakusonyeza kuti izi zimatanthauzira kutayika kwakukulu kwamafuta amthupi.

Osadya Patangopita Nthawi Zolimbitsa Thupi Sizingakhudze Magwiridwe

Anthu ambiri omwe amafuna kuchita bwino kwambiri amadzifunsa ngati kuchita masewera olimbitsa thupi kungasokoneze magwiridwe awo.

Kafukufuku wina adayesa kuyankha funsoli. Kafukufuku wina adasanthula kafukufuku 23 ngati kudya musanachite masewera olimbitsa thupi kumawongolera magwiridwe antchito).

Kafukufuku wambiri sanawonetse kusiyana pakati pa omwe adadya asanachite masewera olimbitsa thupi osakwana ola limodzi ndi omwe sanatero (10, 11,).

Kafukufuku wina wofufuza maphunziro a nthawi yayitali kwambiri (HIIT) sanapezenso kusiyana pakulimbitsa thupi pakati pa masewera olimbitsa thupi osala kudya (13, 14, 15).

Ngakhale zidziwitso zochepa zimapezeka pakulimbitsa thupi, kafukufuku wina akuwonetsa kuti kusala kudya kapena kudyetsa kumatha kubweretsa zotsatira zofananira ().

Chimodzi mwazifukwa zopindulitsa zowonekera pakudya musanachite masewera olimbitsa thupi kwakanthawi kochepa sichinawonekere m'maphunziro awa mwina chifukwa cha malo omwe thupi limasungira.

Thupi lanu limasunga pafupifupi ma calories 2000 monga glycogen ndi zina zambiri zamafuta amthupi (, 18).

Mphamvu zonse zomwe zimasungidwa zimakupatsani mwayi wochita masewera olimbitsa thupi ngakhale simunadye kwa maola ambiri.

Izi zati, kafukufuku wina wasonyeza kusintha pamene chakudya chokhala ndi mavitamini kapena mavitamini ankadya asanayambe kuchita masewera olimbitsa thupi (19,).

Kudya musanachite masewera olimbitsa thupi kwakanthawi kumathandizira kuti anthu ena azichita bwino, ndipo chisankho chabwino chimasiyana malinga ndi munthuyo.

Kafukufuku wambiri samawonetsa phindu lenileni pakudya musanachite masewera olimbitsa thupi kwa nthawi yayitali kapena kuchita masewera olimbitsa thupi ngati HIIT. Komabe, kafukufuku wina wasonyeza kuti kudya musanachite masewera olimbitsa thupi kumawongolera magwiridwe antchito.

Kudya Nthawi Yolimbitsa Thupi Yaitali Kungakulitse Kugwira Ntchito

Kusanthula kwakukulu kochita masewera olimbitsa thupi kwakanthawi kuposa ola limodzi kunapeza kuti maphunziro a 54% adanenanso za magwiridwe antchito atadya chakudya musanachite masewera olimbitsa thupi ().

Kafukufuku wambiri omwe akuwonetsa phindu la chakudya choyambirira asanachite masewera olimbitsa thupi amapatsa chakudya chopangidwa ndi ma carbs.

Kugwiritsa ntchito ma carbs omwe akuchepa pang'onopang'ono kapena kudya maola angapo musanachite masewera olimbitsa thupi kungapindulitse magwiridwe anthawi yayitali.

Kwa othamanga opirira, kafukufuku wina wasonyeza zopindulitsa pakudya chakudya chamafuta ambiri maola atatu kapena anayi musanachite masewera olimbitsa thupi ().

Pakhoza kukhalanso ndi phindu pakudya ma carbs mu ola limodzi musanachite masewera olimbitsa thupi pazinthu zazitali ().

Ponseponse, pali umboni wamphamvu wotsimikizira phindu la kudya musanachite masewera olimbitsa thupi kwakanthawi, poyerekeza ndi masewera olimbitsa thupi afupikitsa.

Komabe, kafukufuku wina sanawonetse phindu la chakudya cham'mbuyomu ().

Ngakhale zotsatira zosakanikirana zanenedwapo, kudya musanachite masewera olimbitsa thupi kwa nthawi yayitali mwina ndi kopindulitsa. Malangizo oti mudye chakudya kutatsala maola atatu kapena kupitilira apo kuti masewera olimbitsa thupi akhale wamba, koma pangakhale zabwino kudya msanga musanachite masewera olimbitsa thupi.

Ngati Simukudya Musanatulukire kunja, Muyenera Kudya Pambuyo pake

Ngakhale kufunikira kwakudya musanachite masewera olimbitsa thupi kumatha kusiyanasiyana kutengera momwe zinthu ziliri, asayansi ambiri amavomereza kuti ndizopindulitsa kudya mukatha masewera olimbitsa thupi.

Kafukufuku akuwonetsa kuti michere yambiri, makamaka mapuloteni ndi ma carbs, imatha kuthandizira thupi lanu kuti lisinthe komanso kusintha pambuyo poti mulimbitsa thupi.

Kudya Mutatha Kuchita Masewera Olimbitsa Thupi Ndikofunika Kwambiri Ngati Muthanso Kusala kudya

Ngati mumadya maola angapo musanachite masewera olimbitsa thupi, zakudya zomwe mumadya zimatha kukhalabe m'magazi anu nthawi yayitali komanso pambuyo pochita masewera olimbitsa thupi (23).

Poterepa, michere iyi imatha kuthandiza kuchira. Mwachitsanzo, amino acid atha kugwiritsidwa ntchito popanga mapuloteni, pomwe ma carbs amathanso kudzaza malo ogulitsira a glycogen ().

Komabe, ngati mungasankhe kuchita masewera olimbitsa thupi, thupi lanu lalimbikitsa kulimbitsa thupi kwanu pogwiritsa ntchito malo ake ogulitsa magetsi. Kuphatikiza apo, michere yochepa ilipo kuti munthu achire.

Poterepa, ndikofunikira kwambiri kuti mudye mukangolimbitsa thupi.

Kafukufuku wina adasanthula ngati kudya chakudya chokhala ndi mapuloteni ndi ma carbs mutachita masewera olimbitsa thupi mwachangu kudawonjezera kuchuluka pakupanga kwa mapuloteni mthupi lanu, poyerekeza ndi pomwe panalibe michere ().

Ngakhale kunalibe kusiyana kwakuti thupi limapanga mapuloteni angati, kudya pambuyo pothana ndi masewera olimbitsa thupi kumachepetsa kuchuluka kwa kuwonongeka kwa mapuloteni.

Kodi Mukachita Masewera Olimbitsa Thupi Posachedwa Motani?

Ngakhale kudya mutatha kuchita masewera olimbitsa thupi ndikofunikira, kafukufuku wina wasonyeza kuti mwina sikungakhale koyenera kudya wachiwiri mukamaliza kuchita masewera olimbitsa thupi.

Mwachitsanzo, kafukufuku wina adasanthula momwe ma carbohydrate amasungira (glycogen) mu mnofu adapezedwa patatha maola awiri apanjinga (26).

Poyeserera kamodzi, ophunzira adayamba kudya atangolimbitsa thupi, pomwe amadikirira maola awiri asanadye nawo mayesowo.

Panalibe kusiyana kulikonse pakachiritso kathupi kamasitolo azakudya zopatsa mphamvu kwa maola asanu ndi atatu kapena 24 kutsatira zolimbitsa thupi, kuwonetsa kuti kudikirira maola awiri kuti tidye sikunali koopsa.

Kafukufuku wina wowunika kufunikira kodya mapuloteni atangotha ​​masewera olimbitsa thupi awonetsa zosakanikirana.

Ngakhale kafukufuku wina akuwonetsa kuti kudya mapuloteni atangotha ​​masewera olimbitsa thupi ndiwothandiza pakukula kwaminyewa, ena sawonetsa zovuta zodikirira maola angapo (23).

Kutengera ndi umboni womwe ulipo, lingaliro loyenera ndikuti muzidya mukangotha ​​kuchita masewera olimbitsa thupi.

Apanso, kudya mwachangu mukatha kuchita masewera olimbitsa thupi kungakhale kofunikira kwambiri ngati mungasankhe kuchita masewera olimbitsa thupi osadya musanadye.

Kupeza michere mu maola ozungulira masewera olimbitsa thupi ndikofunikira. Ngati simudya musanachite masewera olimbitsa thupi, yesetsani kudya mukangolimbitsa thupi. Kugwiritsa ntchito mapuloteni kumatha kuthandizira kukonzanso minofu yanu ndi ziwalo zina, pomwe ma carbs angakuthandizeni kubwezeretsanso malo ogulitsira a glycogen.

Zokonda Zanu Zikhale Zomwe Zikuthandizani

Ngakhale maphunziro awunikira zovuta zakudya kapena kusala kudya musanachite masewera olimbitsa thupi, chinthu chofunikira kwambiri chitha kukhala kusankha kwanu.

Kudya musanachite masewera olimbitsa thupi kungakhale kofunikira kwambiri m'magulu ena, monga othamanga apamwamba komanso omwe amachita masewera olimbitsa thupi kwakanthawi ().

Komabe, anthu ambiri otakataka amatha kupita patsogolo kwambiri akamachita masewera olimbitsa thupi kapena kudya.

Chifukwa chake, zomwe mumakonda pa nthawi yomwe mumadya pochita masewera olimbitsa thupi ziyenera kukhala ndi gawo lalikulu pakusankha kwanu.

Kwa anthu ena, kudya posachedwa musanachite masewera olimbitsa thupi kumatha kuwapangitsa kukhala omva kapena aulesi. Ena amatopa komanso kutopa popanda kudya chilichonse asanakonzekere.

Ngati mumachita masewera olimbitsa thupi m'mawa, kutalika kwa nthawi yomwe mumadzuka komanso nthawi yochita masewera olimbitsa thupi kungakhudze kusankha kwanu.

Ngati mupita kukathamanga kapena kukachita masewera olimbitsa thupi mutangodzuka, mwina simungakhale ndi nthawi yoti chakudya chanu chikhale bwino musanachite masewera olimbitsa thupi.

Mukakhala ndi nthawi yochepa pakati pa kudya ndi kuchita masewera olimbitsa thupi, ndiye kuti chakudya choyambirira musanakhale chochepa. Izi zitha kuthandiza kupewa kudzaza ndi kusasangalala panthawi yochita masewera olimbitsa thupi.

Monga tafotokozera, kudya zakudya zopatsa thanzi monga mapuloteni owonda komanso ma carbs ochokera ku zakudya zowonjezera zakudya ndizofunikira m'maola ozungulira olimbitsa thupi.

Komabe, muli ndi ufulu wosankha kugwiritsa ntchito izi musanachite masewera olimbitsa thupi, mutatha kuchita masewera olimbitsa thupi, kapena zonse ziwiri.

Zokonda zanu ziyenera kudziwa ngati mumadya musanachite masewera olimbitsa thupi kapena mutatha. Kudya musanachite masewera olimbitsa thupi kungakhale kofunikira kwambiri kwa othamanga kwambiri komanso omwe amachita masewera olimbitsa thupi kwa nthawi yayitali, koma ambiri atha kupeza phindu lochita masewera olimbitsa thupi mosasamala kanthu.

Mfundo Yofunika Kwambiri

Kudya kapena kusadya musanachite masewera olimbitsa thupi ndi vuto lalikulu, makamaka kwa iwo omwe amachita masewera olimbitsa thupi m'mawa atangodzuka.

Ngakhale kuchita masewera olimbitsa thupi osadya koyamba kumatha kukulitsa mphamvu yogwiritsa ntchito mafuta ngati mafuta, izi sizitanthauza kutayika kwamafuta ambiri.

Pankhani ya magwiridwe antchito, pali chithandizo chochepa chofunikira pakudya musanachite masewera olimbitsa thupi kwakanthawi kochepa. Kudya musanachite ntchito zazitali kungakhale kopindulitsa.

Kudya musanachite masewera olimbitsa thupi kungakhalenso kofunikira kwambiri kwa othamanga apamwamba omwe safuna kuwononga machitidwe awo.

Ngakhale simukuyenera kudya musanakonzekere, kupeza zofunikira mu maola ozungulira masewera olimbitsa thupi ndikofunikira.

Chifukwa chake, ngati simudya musanachite masewera olimbitsa thupi, yesetsani kudya mukangolimbitsa thupi.

Ponseponse, zokonda zanu ndizofunikira kwambiri posankha kudya kapena kusanadye.