Kodi Kusala Kudya Nthawi Zonse Kumakupangitsani Kupeza Phindu Kapena Kuchepetsa Minofu?

Zamkati

• Mitundu Yosala Kakanthawi
• Kudya Oletsedwa Nthawi
• Kusala Kamasiku Osiyanasiyana
• Kusala Kanthawi
• Zakudya 5: 2
• Kusala Kachipembedzo
• Kodi Mumachepa Minofu Mukamasala Kudya?
• Mwinanso Si Njira Yabwino Yopezera Minofu
• Kuphunzitsa Kunenepa Kungakuthandizeni Kuti Muzikhala Ndi Minofu Nthawi Yosala Kanthawi
• Kodi Muyenera Kuchita Masewera Olimbitsa Thupi Mukamasala Kudya?
• Njira Zakudya Zabwino Zokuthandizani Minofu Yanu
• Zowonjezera Zakudya Zothandizira Matupi Anu
• Zowonjezera Pazakudya Zanu
• Zowonjezera M'nthawi Yanu Yokusala
• Mfundo Yofunika Kwambiri

Kusala kudya kwapakati ndi chimodzi mwazakudya zodziwika bwino masiku ano.

Pali mitundu yosiyanasiyana, koma zomwe amafanana ndizosala kudya komwe kumatenga nthawi yayitali kuposa kusala kudya kwanthawi yomweyo.

Ngakhale kafukufuku wasonyeza kuti izi zitha kukuthandizani kuti muchepetse mafuta, ena amakhala ndi nkhawa kuti kusala kwakanthawi kungayambitsenso kutayika kwa minofu.

Nkhaniyi ikukufotokozerani zonse zomwe muyenera kudziwa pazokhudza kusala kwakanthawi paminyewa yanu.

Mitundu Yosala Kakanthawi

Ngakhale kusala kwakanthawi ndi kotchuka, nthawi zina pamakhala chisokonezo pazomwe zilidi.

Izi ndichifukwa choti kusala kwakanthawi ndi nthawi yayitali, kulongosola mitundu ingapo yakudya. Nayi mitundu yofala kwambiri ():

Kudya Oletsedwa Nthawi

Kudya kanthawi kochepa (komwe kumatchedwanso kudya koyenera nthawi) kumachepetsa ma calories onse ku maola ena tsiku lililonse.

Izi zimatha kuyambira maola 4 mpaka 12, koma nthawi yodyera maola 8 ndiyofala.

Kusala Kamasiku Osiyanasiyana

Monga momwe dzinalo limatanthawuzira, kusala kwamasiku ena kumakhala ndikusinthana masiku osala kudya ndi masiku osala kudya. Izi zikutanthauza kuti mumasala kudya tsiku lililonse.

Pomwe anthu ena samadya chilichonse masiku osala (kusala kwenikweni), ndizofala kwambiri kudya kamodzi patsiku lakusala kudya (kusinthidwa kusinthidwa).

Kusala Kanthawi

Kusala kwakanthawi (komwe kumatchedwanso kusala kwa tsiku lonse) kumaphatikizapo kusala kudya kwakanthawi, kulekanitsidwa ndi masiku kapena milungu yodya wamba.

Ngakhale matanthauzidwe enieni amasiyanasiyana, mapulogalamu okhudzana ndi kusala kudya kwa tsiku limodzi kapena kupitilira milungu iwiri iliyonse amawawona ngati kusala kwakanthawi.

Zakudya 5: 2

Zakudya zotchuka za 5: 2 ndizofanana kwambiri ndi kusala kudya kwamasiku ena komanso kwakanthawi.

Zimaphatikizapo kudya mwachizolowezi kwa masiku asanu pa sabata ndikudya pafupifupi 25% ya kuchuluka kwanu kwama calories masiku awiri pa sabata ().

Masiku otsika kwambiri a kalori atha kuonedwa ngati mtundu wa kusala kosinthidwa, makamaka mukangodya chakudya chimodzi.

Kusala Kachipembedzo

Zipembedzo zambiri zosiyanasiyana zimasala kudya pafupipafupi.

Zitsanzo zimaphatikizapo mwezi wa Ramadani womwe Asilamu amawona komanso kusala kudya komwe kumakhudzana ndi Orthodox Christianity ().

Chidule Pali mitundu ingapo ya kusala kwakanthawi, monga kudya pakanthawi kochepa, kusala masiku ena, kusala kwakanthawi, 5: 2 zakudya ndi kusala kudya kwachipembedzo. Ngakhale ali ndi mawonekedwe ofanana, mapulogalamuwa amasiyanasiyana kwambiri.

Kodi Mumachepa Minofu Mukamasala Kudya?

Pafupifupi maphunziro onse a kusala kwakanthawi amachitika pofuna kuchepetsa thupi ().

Ndikofunika kuzindikira kuti popanda kuchita masewera olimbitsa thupi, kuchepa thupi nthawi zambiri kumabwera chifukwa cha kuchepa kwa mafuta komanso kuwonda. Kutsamira ndiye chilichonse kupatula mafuta, kuphatikiza minofu ().

Izi ndizowona za kuchepa thupi komwe kumachitika chifukwa cha kusala kudya kwapakati komanso zakudya zina.

Chifukwa cha ichi, kafukufuku wina adawonetsa kuti pang'ono pokha pochepetsa (1 kg kapena mapaundi awiri) atha kutayika patatha miyezi ingapo kusala kwakanthawi ().

Komabe, kafukufuku wina sanawonetse kuchepa kwa mafuta owonda (,).

M'malo mwake, ofufuza ena amakhulupirira kuti kusala kwakanthawi kungakhale kothandiza kwambiri pakukhalabe ochepa pakuchepetsa thupi kuposa momwe samakhalira osadya, koma kafukufuku wina amafunika pamutuwu ().

Ponseponse, zikuwoneka kuti kusala kwakanthawi sikungakupangitseni kuti muchepetse minofu kuposa zakudya zina zolemetsa.

Chidule Mukachepetsa thupi, mumataya mafuta komanso mafuta ochepa, makamaka ngati simumachita masewera olimbitsa thupi. Kusala kudya kosakhalitsa sikuwoneka kuti kumayambitsa kuchepa kwa minofu kuposa zakudya zina zolemetsa.

Mwinanso Si Njira Yabwino Yopezera Minofu

Pali kafukufuku wocheperako ngati zingatheke kapena kuthekera kukhala ndi minofu mkati mwa kusala kwakanthawi.

Izi ndichifukwa choti kuchepa kwa thupi ndiye mutu wofunikira m'maphunziro ambiri pazakudya izi.

Komabe, kafukufuku wina wokhudzana ndi kusala kudya kwakanthawi ndi masewera olimbitsa thupi kumapereka chidziwitso choyambirira chokhudza kupindula kwa minofu ().

Phunziroli, anyamata 18 adamaliza pulogalamu ya masabata asanu ndi atatu yophunzitsa kunenepa. Sanachitepo masewera olimbitsa thupi pafupipafupi.

Amunawo ankadya kapena kudya nthawi zonse. Pulogalamuyo inkafuna kuti azidya chakudya chawo chonse munthawi ya maola 4 m'masiku 4 sabata iliyonse.

Pakutha phunziroli, gulu lomwe lidali ndi nthawi yochepa lidasunga thupi lawo lowonda ndikuwonjezera mphamvu. Komabe, gulu wamba lazakudya limapeza mapaundi 5 (2.3 kg) of weight, komanso kuwonjezera mphamvu zawo.

Izi zitha kutanthauza kuti kusala kwakanthawi sikofunika kuti minofu ipindule. Izi zitha kukhala chifukwa chakuti anthu omwe amadya nthawi yochepa amangodya mapuloteni ochepa kuposa omwe amadya.

Pali zifukwa zina zochepa zasayansi zomwe zimapangitsa kusala kwakanthawi sikungakhale kotheka kupeza minofu.

Kuti mukhale ndi minofu, muyenera kudya zopatsa mphamvu kuposa momwe mumawotchera, khalani ndi mapuloteni okwanira kuti mumange minofu yatsopano ndikukhala ndi zolimbitsa thupi zokwanira kukula (,,).

Kusala kudya kosalekeza kungapangitse kukhala kovuta kupeza zopatsa mphamvu zokwanira zomanga minofu, makamaka ngati mukudya zakudya zopatsa thanzi zomwe zimakudzetsani mosavuta ().

Kuphatikiza apo, mungafunikire kuyesetsa kwambiri kuti mupeze mapuloteni okwanira mukamadya pafupipafupi kuposa ndi chakudya wamba.

Kafukufuku wina wasonyezanso kuti kudya mapuloteni tsiku lonse kumatha kupindulitsa minofu yanu,,).

Zifukwa zonsezi sizikutanthauza kuti ndizosatheka kupeza minofu ndi kusala kwakanthawi, koma kuti mwina sichingakhale chakudya chophweka chopeza minofu.

Chidule Kusala kudya kosalekeza kumafuna kuti muzidya ma calories ochepa ndikudya pafupipafupi kuposa chakudya wamba. Chifukwa cha izi, mutha kukhala ndi vuto kupeza zopatsa mphamvu zokwanira ndi zomanga thupi zomanga minofu. Ponseponse, iyi siyingakhale chakudya chabwino kwambiri chopeza minofu.

Kuphunzitsa Kunenepa Kungakuthandizeni Kuti Muzikhala Ndi Minofu Nthawi Yosala Kanthawi

Kafukufuku wasonyeza kuti kuphunzitsa thupi kungathandize kupewa kuchepa kwa minofu mukamachepetsa ().

Kuphatikiza apo, maphunziro angapo awonetsa izi makamaka pokhudzana ndi kusala kwakanthawi (,).

Kafukufuku m'modzi wamasabata asanu ndi atatu adasanthula kuphatikiza kwakusala kwakanthawi ndi kuphunzira masewera olimbitsa thupi masiku atatu pa sabata ().

Ofufuzawa anagawa amuna a 34 omwe anali odziwa bwino masewera olimbitsa thupi m'magulu awiri: gulu loletsa kudya nthawi yochepa (kudya ma calorie onse m'maola 8 patsiku) ndi gulu wamba lazakudya.

Magulu onse awiriwa amapatsidwa ma caloriki ofanana ndi kuchuluka kwa mapuloteni tsiku lililonse, ndipo nthawi yakudya imasiyana.

Pakutha phunziroli, palibe gulu lomwe lidataya mphamvu kapena mphamvu.Komabe, gululi lomwe linali ndi nthawi yocheperako linataya mafuta a makilogalamu 3.5, pomwe panalibe kusintha pagulu lodyera.

Izi zikuwonetsa kuti kuphunzitsira kulemera masiku atatu pa sabata kumatha kuthandizira kukhalabe ndi minofu panthawi yamafuta omwe amadza chifukwa chakusala kwapakatikati.

Kafukufuku wina wokhudzana ndi kusala kudya kwamasiku ena kwawonetsa kuti masewera olimbitsa thupi a 25-40 pa njinga kapena elliptical katatu pasabata atha kuthandizira kuti muchepetse kunenepa pakuchepetsa ().

Ponseponse, kuchita masewera olimbitsa thupi kumalimbikitsidwa kwambiri kuti mukhale ndi minofu nthawi yakusala kudya kwapakati (,).

Chidule Kuphunzitsa kunenepa nthawi yopuma kungakuthandizeni kukhala ndi minofu, ngakhale mutataya mafuta. Mitundu ina yochita masewera olimbitsa thupi, monga kugwiritsa ntchito njinga yoyimirira kapena elliptical, itha kupindulitsanso.

Kodi Muyenera Kuchita Masewera Olimbitsa Thupi Mukamasala Kudya?

Ngakhale pakati pa omwe amagwiritsa ntchito kusala kudya kwakanthawi, pamakhala kutsutsana pazomwe mungachite ngati musala kudya. Kafukufuku angapo adawonanso izi.

Kafukufuku m'modzi wamasabata anayi adatsata azimayi a 20 omwe amachita masewera olimbitsa thupi mosafulumira pa treadmill. Ophunzira adachita masiku atatu pasabata kwa ola limodzi pagawo ().

Magulu onse awiriwa adataya thupi ndi mafuta ofanana, ndipo palibe gulu lomwe lidasinthiratu. Kutengera izi, zitha kukhala zopanda kanthu ngati mukuchita masewera olimbitsa thupi kapena ayi ngati cholinga chanu ndikuchepetsa thupi.

Komabe, ndizotheka kuti maphunziro osala akhoza kusokoneza masewera olimbitsa thupi anu, makamaka kwa othamanga kwambiri ().

Pachifukwa ichi, maphunziro a kusala kwakanthawi komanso masewera olimbitsa thupi sanagwiritse ntchito masewera olimbitsa thupi mwachangu (,).

Ponseponse, zikuwoneka kuti kuchita masewera olimbitsa thupi posala kudya kutha kukhala nkhani yakukonda kwanu.

Mwina sizingapangitse kuti masewera olimbitsa thupi azigwira ntchito bwino, ndipo ndizotheka kuti kusala kudya kumachepetsa magwiridwe antchito anu.

Komabe, anthu ena amakonda kusala kudya. Ngati mungasankhe kuchita izi, ndikulimbikitsidwa kuti mupeze magalamu 20+ a protein mutangolimbitsa thupi kuti muthandizire kupumula kwa minofu ().

Chidule Kuchita masewera olimbitsa thupi mosala kudya mwina sikothandiza kuposa kuchita masewera olimbitsa thupi nthawi zina. M'malo mwake, ndizotheka kuti zitha kuchepetsa momwe mumagwirira ntchito. Kwa anthu ambiri, kusala kudya kapena ayi ndichinthu chomwe amakonda.

Njira Zakudya Zabwino Zokuthandizani Minofu Yanu

Ngati mungasankhe kugwiritsa ntchito kusala kudya kwapakatikati ngati chida chochepetsera thupi ndi thanzi, pali zinthu zingapo zomwe mungachite kuti mukhale ndi minofu yambiri momwe mungathere.

Monga tafotokozera, kuchita masewera olimbitsa thupi - makamaka masewera olimbitsa thupi - kumatha kuthandiza kukhala ndi minofu. Kuchepetsa pang'onopang'ono komanso kuchepa kwa kuchepa kwa thupi kungathandizenso.

Kafukufuku wasonyeza kuti mumakhala ocheperako, kuphatikiza minofu, mukataya thupi msanga ().

Izi zikutanthauza kuti ngati mukusala kudya kwakanthawi, muyenera kuyesetsa kuti musachepetse kuchuluka kwa kalori mwakamodzi.

Ngakhale kuchuluka kwakuchepetsa thupi kumatha kusiyanasiyana, akatswiri ambiri amalimbikitsa ma 1-2 mapaundi (0.45-0.9 kg) sabata iliyonse. Komabe, ngati kusunga minofu ndiye chinthu chofunikira kwambiri, mungafune kuwombera kumapeto kwenikweni kwamtunduwu (,).

Kuphatikiza pa kuchuluka kwa kuchepa thupi, kapangidwe kanu ka zakudya zitha kukhala ndi gawo lofunikira pakusungabe minofu nthawi yakusala kwakanthawi.

Mosasamala mtundu wa zakudya zomwe mumatsatira, kupeza mapuloteni okwanira ndikofunikira. Izi ndizowona makamaka ngati mukuyesera kutaya mafuta.

Kafukufuku wowerengeka wasonyeza kuti kutsatira chakudya chokhala ndi mapuloteni okwanira kumatha kuthandiza kusungunula minofu pakatayika mafuta (,).

Mapuloteni omwe amalowa pafupifupi 0.7 magalamu / lb a kulemera thupi patsiku (1.6 magalamu / kg) atha kukhala oyenera panthawi yolemera (,).

N'zotheka kuti kudya mapuloteni okwanira ndikofunikira makamaka mukamagwiritsa ntchito kusala kudya kwakanthawi, chifukwa thupi lanu limatha nthawi yayitali osalandira michere ().

Chidule Njira zofunika kwambiri zopezera zakudya zomwe zingakuthandizeni kuti mukhale ndi minofu nthawi yopuma nthawi zina mumayesa kuchepa thupi ndikuonetsetsa kuti mukudya mapuloteni okwanira. Kusankhanso zakudya zopatsa thanzi kumalimbikitsidwanso.

Zowonjezera Zakudya Zothandizira Matupi Anu

Ngati mukuyesera kusungabe kapena kukhala ndi minofu nthawi yopuma, zakudya zina zowonjezera zitha kukhala zothandiza.

Komabe, muyenera kuganizira nthawi yomwe mukufuna kumwa zowonjezera, chifukwa izi zingasokoneze zotsatira zakusala kwanu.

Zowonjezera Pazakudya Zanu

Zowonjezera ziwiri zofunika kuziganizira ndi mapuloteni ndi creatine.

Ngakhale zowonjezera zomanga thupi sizofunikira ngati mungapeze mapuloteni okwanira kuchokera pazakudya, zitha kukhala njira yabwino yotsimikizira kuti mumapeza zokwanira.

Makamaka ngati mukuchita masewera olimbitsa thupi, zowonjezera mavitamini zimatha kuthandizira kukulitsa kukula kwa minofu ndikuchita masewera olimbitsa thupi ().

Kuphatikiza pa mapuloteni, zowonjezera zowonjezera zimatha kuthandizira minofu yanu.

Creatine ndi molekyu yomwe imapezeka mwachilengedwe mthupi lanu. Mutha kuwonjezera kuchuluka kwa zopanga m'maselo anu kudzera pazowonjezera ().

Kupanga zowonjezera kumathandiza makamaka mukamachita masewera olimbitsa thupi. Akuyerekeza kuti wopanga amachulukitsa mphamvu kuchokera ku maphunziro olemera ndi 5-10%, pafupifupi (,).

Zowonjezera M'nthawi Yanu Yokusala

Mutha kudabwa ngati muyenera kumwa mapuloteni, creatine kapena zowonjezera zina monga ma BCAAs munthawi yanu yosala. Izi zimachitika makamaka chifukwa chodandaula kuti nthawi izi zimakhudza minofu yanu.

Komabe, monga tafotokozera m'nkhaniyi, kusala kudya kwakanthawi mwina sikudetsa nkhawa kutaya kwa minofu (,).

Kuphatikiza apo, zina mwazabwino zathanzi la kusala kudya kwakanthawi mwina chifukwa choti thupi lanu sililandila michere ().

Kupsinjika pang'ono pathupi lanu kumatha kulilimbitsa kuti likulimbana ndi ziwopsezo zazikulu, monga matenda, mtsogolo ().

Ngati mumamwa mankhwala okhala ndi amino acid (kuphatikiza mapuloteni ndi zowonjezera za BCAA) munthawi yanu yosala kudya, mukuwonetsa thupi lanu kuti simukusala kudya ().

Kuphatikiza apo, ngati mumapeza mapuloteni okwanira munthawi yanu yodyetsa, kusala kwa maola 16 sikuwoneka ngati kowononga minofu yanu, poyerekeza ndi zakudya zabwinobwino ().

Ponseponse, sizokayikitsa kuti muyenera kumwa zowonjezera zowonjezera panthawi yopuma. Zowonjezera zina, monga chilengedwe, zitha kukhala zopindulitsa kwambiri mukamamwa ndi chakudya ().

Chidule Kutenga zakudya zowonjezera panthawi yopuma sikofunikira. Komabe, zowonjezera ndi zomanga thupi zimatha kuthandizira minofu. Izi zitha kutengedwa panthawi yakudya kwanu kwapakatikati.

Mfundo Yofunika Kwambiri

Kusala kosalekeza ndi njira yodziwika bwino yazakudya yomwe imagwiritsa ntchito nthawi yosala nthawi yayitali kuposa momwe imakhalira nthawi yomweyo.

Pali mitundu ingapo yosala kwakanthawi, kuphatikiza kudya pakanthawi kochepa, kusala masiku ena, kusala kwakanthawi, 5: 2 zakudya ndi kusala kudya kwachipembedzo.

Kusala kudya kosalekeza sikungayambitse kuchepa kwa minofu kuposa zakudya zina zolemetsa.

Komabe, kuwonjezera masewera olimbitsa thupi - makamaka masewera olimbitsa thupi - pulogalamu yanu yosala kudya ingakuthandizeni kukhalabe ndi minofu.

Komabe, zili ndi inu kuti muzichita masewera olimbitsa thupi nthawi yayitali kapena ayi. Kusala kudya sikuwonjezera phindu, ndipo kumatha kusokoneza machitidwe anu olimbitsa thupi.

Kufuna kuchepa thupi komanso kudya mapuloteni okwanira kungakuthandizeni kuti mukhale ndi minofu panthawi yopuma.