Chakudya cha masewera kwa atsikana

Ngati poyamba amakhulupirira kuti zakudya zamasewera zinalengedwa makamaka kwa amuna, popeza tsopano akazi akhala akukhala ndi malo otetezeka komanso masewera, olima akuyesetsanso kukwanitsa zosowa zawo. Masiku ano, ngakhale kuti ambiri akuopabe "chemistry", masewera olimbitsa thupi a atsikana samawoneka kuti ndi achilendo - mmalo mwake, akufunikira kwambiri.

Chakudya chabwino cha masewera kwa atsikana

Popeza thupi la mkazi limakonzedwa mosiyana ndi thupi la munthu, masewera olimbitsa thupi amakhalanso osiyana - onse mu mlingo ndi momwe akulembedwera. Kuonjezera apo, sizowonjezera zonse zomwe amuna amafunikira, zidzakondedwa ndi atsikana - pambuyo pake, zolinga za maphunziro awo, monga lamulo, ndizosiyana. Ngati kwa munthu izi ndizomwe zimapangitsa kuti thupi likhale lopweteketsa komanso ndibwino kwambiri, ndiye kuti msungwanayo ndi wodabwitsa kuchepa thupi ndi kumabweretsa minofu, komanso kusintha thupi lokhala ndi minofu m'malo mwa mafuta.

Ganizirani zomwe mungachite kuti azimayi azisangalala ndi masewera olimbitsa thupi:

1. Mapuloteni. Mapuloteni ndi dzina lachiwiri la mapuloteni, ndipo mapuloteni ndizofunikira kwambiri zomanga thupi. Monga lamulo, amavomerezedwa ndi iwo amene akufuna kupeza minofu kapena kuwatsitsimutsa ndi mafuta omwe alipo. Pachiyambi choyamba, mapuloteni akugwedezeka akugwiritsidwa ntchito ku chakudya chachikulu, chachiwiri amalowetsedwa ndi zakudya zina. Nthawi zina zimagwiritsidwa ntchito polepheretsa kulemera, koma kuchepetsa chakudya chofunikira.
2. Amino acid . Mtundu uwu wa masewera olimbitsa thupi umavomerezedwa ndi zolinga zofanana ndi mapuloteni, komabe sikofunikira kuti akazi abwezeretse minofu yawo mwamsanga, chifukwa, monga lamulo, samaphunzitsa mwamphamvu ndipo safuna kuti minofu ikhale yopanda mphamvu.
3. Mavitamini. Chakudya cha masewera azimayi a mtundu uwu ndi chofunikira kwambiri, chifukwa chakuti ali ndi maphunziro ovuta, malo osungiramo mchere a munthu akudandaula mofulumira. Kuwonjezera apo, mosiyana ndi maofesi osiyanasiyana omwe amagwiritsidwa ntchito pamasitolo, zimaphatikizapo ndendende zinthu zomwe zimafunikira ndi wothamanga, osati munthu wamba. Komabe, ngati muli ndi chakudya chokwanira, chomwe chimakhala tirigu, ndiwo zamasamba, zipatso ndi nyama, zowonjezera sizingakuthandizeni.
4. Collagen. Pakhungu ndi m'magulu zimatenga collagen , yomwe imakhudzidwa ndi vuto la kuchepa kwa thupi, komanso pansi pa katundu wambiri. Ndikoyenera kutengapo mwachindunji kwa iwe, uzani mphunzitsi kapena dokotala wa masewera.
5. Mafuta oyaka mafuta. Izi ndizofunika zowonjezera kwambiri kwa amayi, chifukwa ndi kugonana kokongola komwe thupi limakonzedwa kuti mafuta athe kuunjikira mosavuta komanso zovuta kuti zitheke. Komabe, sikuti mafuta onse a mafuta amawathandiza: Chifukwa cha kuwonjezeka kwa gawoli, fake amapezeka nthawi zambiri. Ndikoyenera kupeza ndalama zotero pokhapokha pa uphungu wa wophunzitsi kapena dokotala wa masewera (ndithudi inu mutha kulangizidwa ndi L-carnitine) ndipo mwapadera mu masitolo owonetseredwa.

Musaiwale kuti nthawi zonse mungasankhe zosankha za masewera olimbitsa thupi. Mmalo mwa mapuloteni kuti adye nkhuku, nsomba ndi kanyumba tchizi, mmalo mwa mavitamini - zipatso, masamba ndi zipatso, mmalo mwa mafuta oyaka - khofi.

Kodi mungasankhe bwanji zakudya zamasewera?

Kusankha zakudya zamasewera zomwe mukufunikira kuti muwone dokotala kapena wophunzitsa. Sizomveka kutenga mankhwala otero mwachipembedzo, chifukwa mungathe kubweretsa mavuto ambiri thupi kusiyana ndi zabwino. Kuwonjezera pamenepo, m'pofunika kupewa zowonjezera izi:

1. Opeza. Chogulitsa chimenechi si choyenera kwa munthu aliyense, osati atsikana. Ndi caloriki, kotero nthawi zonse nthawi zambiri amakhala ndi mwayi wopeza mafuta ochepa.
2. Anabolics. Atsikana ambiri amatha kuyesa anabolic (mahomoni amphongo), koma palinso. Kusokonezeka kotereku kumakhala kosautsa chifukwa cha thanzi lathunthu.
3. Creatine. Zowonjezera izi ndizofunikira kwambiri - zimangoyenera kuitanitsa mphamvu, ndipo pokhapokha ngati mukugwira ntchito yolemetsa, palibe chofunika kuti mulengedwe.

Kwa funso lakuti masewera olimbitsa thupi ndi owopsa, ndizotheka kubwerera kwamuyaya, popeza palibe lingaliro lachidziwitso pa izi mwapadera pakati pa akatswiri. Chigamulocho chimatenga aliyense payekha.