Zakudya Zakudya 5 Zosangalatsa Zobisalirako Mukatha Gawo la HIIT

Zamkati

• Mazira
• Mabulosi abuluu
• Peyala
• Masamba obiriwira obiriwira
• Mapuloteni ufa
• Mfundo yofunika

Pambuyo pagawo lapa HIIT lolimbitsa mtima, onjezerani mafuta okhala ndi mapuloteni ambiri, zakudya zama antioxidant.

Ndimakhala wokonzeka kuchita masewera olimbitsa thupi, thukuta, makamaka lomwe lidzawotche ma calories ambiri ndikugwira thukuta munthawi yochepa. Ndipo chimodzi mwazinthu zodziwika bwino zolimbitsa thupi kwa zaka ziwiri zomwe zimathamangitsa mabokosi onse awiriwa.

Lowetsani maphunziro a nthawi yayitali (HIIT).

Kafukufuku akuwonetsa kuti HIIT - kuphulika kwakanthawi kothamanga kwambiri komwe kumatsatiridwa ndi nthawi yopumula yaying'ono - kumalumikizidwa ndi kuchepa kwa thupi, kuchuluka kwa kulimbitsa thupi komanso kulimba kwa anaerobic, komanso kulimbitsa minofu.

Ndizofunikiranso kwa iwo omwe afupikitsa panthawi.

Komabe ngati mukuwonjezera HIIT kuzinthu zanu kuti zikuthandizireni kukwaniritsa zolimbitsa thupi, ndikofunikira kuti muphatikize ndi chakudya choyenera. Kubwezeretsanso thupi lanu pambuyo pochita masewera olimbitsa thupi ndi mitundu yoyenera yazakudya zothandizira kukonza minofu ndikukula ndipo zitha kuthandizira kusintha mphamvu iliyonse yomwe idatayika panthawi yolimbitsa thupi.

Muyenera kuyang'ana kuthira mafuta thupi lanu pasanathe mphindi 60 mpaka 90 pambuyo pa HIIT yolimbitsa thupi. Izi zimapatsa minofu yanu zomwe amafunikira kuti ibwezeretse mokwanira masitolo awo a glycogen mokwanira.

Chifukwa chake, ngati 2019 ndi chaka chomwe mumayesa HIIT, onetsetsani kuti mukusankhanso michere yoyenera mukamaliza kulimbitsa thupi. Kuti muyambe, mutha kuwona malingaliro anga asanu apamwamba pansipa.

Mazira

Mazira ndi imodzi mwazabwino kwambiri - komanso zomwe ndimakonda - zakudya ndikamaliza kulimbitsa thupi. Ndiwo mphamvu yopezera zakudya, yokhala ndi kuchuluka kwamapuloteni komanso mafuta athanzi - mozungulira magalamu 7 ndi magalamu 5 motsatana pa dzira lililonse.

Mazira amawerengedwanso kuti ndi "protein yathunthu". Izi zikutanthauza kuti ali ndi mavitamini asanu ndi anayi ofunikira, omwe adalumikizidwa ndikuthandizira kupezanso minofu. Mazira amakhalanso ndi mavitamini B, omwe amatha kuthandiza pakupanga mphamvu.

Ndimakonda kugwiritsa ntchito mazira pamapuloteni. Zimakhala zokoma, zosavuta kupanga, ndipo zimatha kukonzekera m'njira zosiyanasiyana. Mmodzi mwa maphikidwe omwe ndimawakonda kwambiri ndi saladi yanga yamazira. Onjezerani mazira ophika kwambiri pa avocado, mpiru wofiirira wokometsera, zokometsera katsabola, ndi mchere ndi tsabola. Sangalalani nawo pa chidutswa cha toast.

Malingaliro ena ophatikizira mazira mu chotupitsa chanu mukamaliza kulimbitsa thupi ndi awa:

• pa saladi ndi tuna ndi sipinachi
• othamanga ndi tsabola ndi bowa
• wolimbidwa kwambiri ndi uzitsine mchere ndi tsabola

Mabulosi abuluu

Mabulosi abuluu ndiwokoma ndipo amakhala ndi michere yambiri, mavitamini, mapuloteni, ndi ma antioxidants.

Zochita zonse zolimbitsa thupi zimayambitsa mtundu wina wamavuto okosijeni, kapena kusamvana pakati pa zopitilira muyeso ndi ma antioxidants mthupi lanu. Pachifukwa ichi, ndikofunikira kuphatikiza zakudya zokhala ndi antioxidant pazakudya zanu za tsiku ndi tsiku.

Kuphatikiza apo, kudya ma blueberries mutatha kulimbitsa thupi kulumikizidwa ndi nthawi yothamangitsa minofu.

Zitha kuphatikizidwanso pazakudya zanu m'njira zosiyanasiyana.

Ine ndekha ndimadya ma blueberries nthawi zonse ndipo ndimakonda kuponya ochepa kapena awiri mu post-training smoothie.

Njira zina zophatikizira izi munkhokwe yanu itatha yolimbitsa thupi ndi monga:

• wophatikizidwa ndi coconut yogurt
• topping kwa oats
• anasangalala paokha

Peyala

Ndine woyamwa wa avocado wabwino. Chipatso chodabwitsa ichi chimakhala ndi magnesium yambiri, yomwe ndiyabwino kwambiri kuti minofu ibwezere. Mulinso ndi 14% ya potaziyamu yamtengo wapatali tsiku lililonse, yomwe ingathandize kuwongolera kuchuluka kwa madzimadzi ndikuwongolera zochitika zamagetsi pamtima ndi minofu ina.

Kuphatikiza apo, avocado ndiye gwero lalikulu la mavitamini C, K, ndi B-6, onse omwe ndi michere yotsutsana ndi zotupa, zomwe zitha kuthandiza kuchepetsa kutupa mthupi komwe kumatha kubwera chifukwa chazovuta zolimbitsa thupi.

Mwachidule, chipatso ichi ndi njira yabwino yothandizira kuchira kwa HIIT.

Za ine, ndimaonetsetsa kuti ndiziphatikiza chimodzi kapena ziwiri pa chakudya changa patsiku ndipo ndimawona kuti gawo limodzi mwa magawo atatu a avocado ndikukula kokwanira. Nazi njira zingapo zosangalalira ndi ma avocado:

• wophatikizidwa ndi mazira
• yosenda ndi toast
• kuwonjezeredwa m'mbale yamagetsi
• kuponyedwa mu smoothie
• palokha ndi mchere pang'ono komanso tsabola watsopano

Masamba obiriwira obiriwira

Mofanana ndi mabulosi abuluu, ndiwo zamasamba obiriwira ndi gawo la chakudya changa chopita kumapeto. Amadzaza ndi mavitamini, michere, ndi fiber. Amakhalanso ndi ma calories ochepa.

Mitundu yamasamba iyi imakhalanso ndi ma antioxidants ambiri ndipo itha kuthandiza kuchepetsa zopumira zomwe zingatulutsidwe panthawi yophunzitsidwa ndi HIIT.

Pali masamba azitsamba ambiri obiriwira omwe mungasankhe, koma ena mwa omwe ndi otchuka ndi awa:

• kale
• sipinachi
• arugula
• madzi

Monga ndimachitira ndi ma blueberries, nthawi zonse ndimaponya sipinachi yachisanu mu smoothies yanga pambuyo pochita masewera olimbitsa thupi - pafupifupi manja awiri akulu. Zimakonda kusakanikirana mosavuta mukamazizira, kutanthauza kuti simutha kuzimva, osanenapo kuti zimapangitsa kuti smoothie yanu izizizira kwambiri!

Muthanso kudya masamba obiriwira motere:

• Kutulutsidwa ndi maolivi owonjezera ngati mafuta m'mbali
• adaponyedwa mu saladi
• anawonjezera pasitala mbale pamodzi ndi mapuloteni owonda

Mapuloteni ufa

Kuonetsetsa kuti thupi lanu likupeza mapuloteni okwanira azakudya zonse kuthandiza njira yobwezeretsa minofu sikophweka kapena kotheka nthawi zonse. Poterepa, ndikulangiza kuti ndiyang'ane ufa wamtundu wapamwamba kwambiri, womwe ungathandize kuthandizira thupi kuwonongeka kwa minofu kumachitika panthawi yophunzitsira mphamvu kapena masewera olimbitsa thupi a HIIT.

China chabwino pankhani ya ufa wa protein ndichosavuta. Ndi njira yabwino kwambiri yogwiritsira ntchito kwakanthawi kwa nthawi yochepa, osanenapo kuti imakupangitsani kukhala ndi nthawi yayitali.

Ngakhale ndimakonda kusankha mavitamini a ufa wosiyanasiyana chifukwa cha kusagwirizana ndi lactose, pali mitundu ingapo yoyeserera kumeneko. Monga nsonga, ndimayesetsa kuti shuga azikhala pansi pa 6 mpaka 8 gramu pakatumikira.

Mfundo yofunika

Kubwezeretsa thupi lanu ndi zakudya zopatsa thanzi, zakudya zonse pambuyo pa HIIT ndikofunikira pakuchita bwino komanso kuchira. Onjezani imodzi - kapena zonse! - za zakudya izi podyera kwanu mukamachita masewera olimbitsa thupi kuti muthandizire kupezanso minofu, kaphatikizidwe ka protein, ndipo pamapeto pake, kukuthandizani kuti mukwaniritse zolinga zanu zolimbitsa thupi.

Rachael DeVaux ndi katswiri wazakudya zamankhwala wovomerezeka komanso wophunzitsa anthu zovomerezeka ku Seattle. Amayang'ana kwambiri popereka maphikidwe opatsa thanzi, maupangiri azakudya ndi zidule, komanso malingaliro opha zolimbitsa thupi. Cholinga cha Rachael ndikupatsa anthu zida zomwe amafunikira kuti apange zizolowezi zabwino ndikukhala moyo wabwino. Mutha kupeza Rachael pa blog yake, kapena pa Instagram, Facebook, Twitter, ndi Pinterest.