Kodi Mungachepetseko Kunenepa Kwambiri Pogwiritsa Ntchito Mimba Yopanda kanthu?

Zamkati

• 1. Yesani: Fastio cardio itha kukuthandizani kuwotcha mafuta ambiri
• 2. Dumpha: Kudya musanachite masewera olimbitsa thupi ndi kofunikira ngati mukufuna kuwonjezera minofu
• 3. Yesani: Mumakonda momwe thupi lanu limamvera mukamachita kusala kudya kwa mtima
• 4. Lumpha: Zochita zomwe zimafunikira mphamvu komanso kuthamanga zikuyenera kuchitidwa ndi mafuta m'mimba mwanu
• 5. Yesani: Kusala kudya kwa Cardio kungakhale kothandiza ngati muli ndi vuto la GI
• 6. Pitani pa izi: Mukudwala
• Malangizo achangu pakuchita kusala kudya kwa mtima

Tikufunsa akatswiri malingaliro awo pa fastio cardio.

Kodi pali wina amene adakuuzanipo kuti muzichita masewera olimbitsa thupi osadya kanthu? Kuchita cardio musanatenthe kapena osadyetsa chakudya, komwe kumadziwika kuti kusala kudya, ndi nkhani yotsogola komanso yathanzi.

Monga machitidwe ambiri azaumoyo, pali mafani ndi okayikira. Anthu ena amalumbirira ngati njira yachangu komanso yothandiza yotaya mafuta, pomwe ena amakhulupirira kuti ndikungowononga nthawi ndi mphamvu.

Kusala kudya kwa cardio sikukutanthauza kuti mukungokhalira kusala kudya kwakanthawi.Zitha kukhala zophweka ngati kuthamanga chinthu choyamba m'mawa, kenako kudya kadzutsa mutatha.

Tidakambirana ndi akatswiri atatu athanzi komanso azakudya zabwino pazabwino ndi zoyipa za kusala kudya kwa mtima. Izi ndi zomwe amayenera kunena.

1. Yesani: Fastio cardio itha kukuthandizani kuwotcha mafuta ambiri

Kumenya chopondera chopondapo kapena njinga yowongoka pagawo lamtima musanadye ndikotchuka pakuchepetsa komanso kulimbitsa thupi. Kuthekera kowotcha mafuta ambiri nthawi zambiri kumalimbikitsa. Koma zimagwira ntchito bwanji?

"Kusakhala ndi mafuta owonjezera kapena mafuta m'manja kuchokera pachakudya chaposachedwa kapena chakudya musanachite masewera olimbitsa thupi kumalimbikitsa thupi lanu kudalira mafuta osungidwa, omwe amakhala glycogen komanso mafuta osungidwa," akufotokoza a Emmie Satrazemis, RD, CSSD, masewera ovomerezeka ndi board Katswiri wazakudya ndi wowongolera zakudya ku Trifecta.

Amaloza zazing'ono zochepa zomwe zikusonyeza kuti mukachita masewera olimbitsa thupi m'mawa mutatha maola 8 kapena 12 mukusala kugona mulole kungakupatseni mafuta owonjezera mpaka 20%. Komabe, zikuwonetsanso kuti sizimapangitsa kusiyana pakuchepa kwamafuta.

2. Dumpha: Kudya musanachite masewera olimbitsa thupi ndi kofunikira ngati mukufuna kuwonjezera minofu

Koma dziwani kuti pali kusiyana pakati pa kuwonjezera minofu ndi kusunga minofu.

"Malingana ngati mukudya mapuloteni okwanira ndikupitilizabe kugwiritsa ntchito minofu yanu, zikusonyeza kuti minofu ndiyotetezedwa bwino, ngakhale mulibe kalori yonse," akufotokoza Satrazemis.

Ndicho chifukwa, pamene thupi lanu likufunafuna mafuta, ma amino acid sali okhumbirika monga ma carbu osungidwa ndi mafuta. Komabe, Satrazemis akuti mphamvu zanu zofulumira ndizochepa, ndipo kuphunzitsa molimbika kwakanthawi kwakanthawi pomwe kusala kudzakupangitsani kutha mpweya kapena mwina kuyambitsa kuwononga minofu yambiri.

Kuphatikiza apo, akuti kudya mukamaliza kulimbitsa thupi kumakupatsani mwayi woti mudzaze malo ogulitsirawa ndikukonzanso kuwonongeka kwa minofu komwe kumachitika mukamachita masewera olimbitsa thupi.

3. Yesani: Mumakonda momwe thupi lanu limamvera mukamachita kusala kudya kwa mtima

Izi zitha kuwoneka ngati zopanda pake, koma si zachilendo kufunsa kuti bwanji timachita zinazake, ngakhale zitakupangitsani kukhala osangalala. Ndicho chifukwa chake Satrazemis akuti chisankho choyesa kudya kwa mtima wachangu chimachokera pazokonda zanu. "Anthu ena amangokonda kulimbitsa thupi osadya kanthu pomwe ena amachita bwino ndikudya," akutero.

4. Lumpha: Zochita zomwe zimafunikira mphamvu komanso kuthamanga zikuyenera kuchitidwa ndi mafuta m'mimba mwanu

Ngati mukukonzekera kuchita ntchito yomwe imafunikira mphamvu kapena kuthamanga kwambiri, muyenera kuganizira kaye musanachite izi, malinga ndi a David Chesworth, wophunzitsa munthu wotsimikizika ndi ACSM.

Amalongosola kuti shuga, yomwe ndi njira yofulumira kwambiri yamafuta, ndiye mafuta abwino kwambiri othamangitsira mphamvu komanso kuthamanga. "M'malo osala kudya, kulimbitsa thupi sikukhala ndi zinthu zokwanira zolimbitsa thupi zamtunduwu," akutero Chesworth. Chifukwa chake, ngati cholinga chanu ndikuthamangira mwamphamvu komanso mwamphamvu, akuti onetsetsani kuti mwaphunzira mukatha kudya.

5. Yesani: Kusala kudya kwa Cardio kungakhale kothandiza ngati muli ndi vuto la GI

Kukhala pansi pachakudya kapena chotupitsa musanachite cardio kungakupangitseni kumva kudwala panthawi yolimbitsa thupi. "Izi zimatha kuchitika makamaka m'mawa komanso zakudya zamafuta ambiri komanso zakudya zamtundu wambiri," amafotokoza Satrazemis.

Ngati simungathe kusamalira chakudya chokulirapo kapena mulibe osachepera maola awiri kuti mugayike zomwe mumadya, mungakhale bwino kudya china chake ndi gwero lofulumira lamphamvu - kapena kuchita cardio mwachangu.

6. Pitani pa izi: Mukudwala

Kuti muchite cardio m'malo osala muyenera kuti mukhale ndi thanzi labwino. Satrazemis akuti muyeneranso kulingalira zaumoyo womwe ungayambitse chizungulire kuchokera kutsika magazi kapena shuga wotsika magazi, zomwe zitha kukupatsani chiopsezo chachikulu chovulala.

Malangizo achangu pakuchita kusala kudya kwa mtima

Ngati mwasankha kuyesa kusala kudya, tsatirani malamulo ochepa kuti mukhale otetezeka:

• Musapitirire mphindi 60 za cardio osadya.
• Sankhani zolimbitsa thupi pang'ono mpaka pang'ono.
• Fastio cardio imaphatikizapo madzi akumwa - chifukwa chake khalani osungunuka.
• Kumbukirani moyo wonse, makamaka zakudya, umagwira gawo lalikulu pakukula kapena kuwonda kuposa nthawi yolimbitsa thupi.

Mverani thupi lanu ndikuchita zomwe zimakukondweretsani. Ngati muli ndi mafunso okhudza kusala kudya kwa mtima wanu kapena ayi, lingalirani zofunsira katswiri wazamankhwala, wophunzitsa zaumwini, kapena dokotala kuti akupatseni malangizo.