Malingana ndi zolinga zomwe mumapitilira popita ku masewero olimbitsa thupi, zimadalira zomwe muyenera kudya musanaphunzire. Pambuyo pake, ngati mumanyalanyaza zakudya zoyenera, ndiye ngakhale makalasi ovuta kwambiri sangathe kupereka zotsatira zoyenera.
Zakudya zopatsa thanzi musanayambe kuchita zolimbitsa thupi
Mfundo yoyamba ndi yaikulu ndi yakuti chakudya chomaliza chiyenera kukhala pasanathe maola awiri musanayambe kuchita masewera olimbitsa thupi, ndipo chakudya chikhale chochepa, mafuta ochepa (osapitirira 3 g mafuta) panthawiyi.
Izi zikufotokozedwa mosavuta: choyamba, kukhalapo kwa chakudya mmimba kungayambitse zowawa ndipo sikudzalola kuti mulowemo, ndipo kachiwiri, kuchuluka kwa ma calories omwe analandira musanaphunzire sikulola thupi kuyamba kugawaniza mafuta. Zotsatira zake, ziribe kanthu kuti mukugwira ntchito yochuluka bwanji chakudya chamadzulo, simungathe kulemera!
Kudya kwa chakudya musanamaphunzitsidwe sikuyenera kukhala ndi mapuloteni okha, komanso zakudya zamadzimadzi. Inde, chakudya cholemetsa monga keke sichingagwire ntchito. Njira yoyenera - galasi ya yogurt ndi zipatso zowonongeka ndi mchere, sandwich ndi nkhuku nyama ndi masamba kapena nsomba ndi zokongoletsa zamasamba.
Zakudya zochepa sizimagwira ntchito: Zakudya zimakhala zofunika asanaphunzitsidwe, chifukwa thupi limasowa mphamvu zophunzitsira.
Kuwonjezera apo, asayansi akhala akuzindikira kuti zotsatira za khofi pachitetezo chokwanira: zidzakuthandizani kuchita njira zowonjezereka ndikukhala bwino, komanso zimapangitsa kuti kugawanika kwa mafuta kuwonjezeke.
Kuloledwa kwa masewero olimbitsa thupi musanaphunzitsidwe kungakuthandizeni kulimbikitsa zotsatira za maphunziro. Kuti thupi lilandire mphamvu popanda kuwononga minofu komanso kusawombera mapuloteni kuchokera kwa iwo, omwe ndi ofunika kwambiri pochita masewero olimbitsa thupi, mukhoza kutenga mapuloteni musanaphunzire. Mwachitsanzo, zowonjezera zopanda pake monga BCAA, zomwe madokotala amalimbikitsa ngakhale kwa ana a sukulu, zomwe zimatengedwa nthawi yomweyo asanaphunzitsidwe, zimatha kuteteza minofu kuti isagwedezeke.
Ngati chimodzi mwa zolinga za maphunzirowa chimawotcha mafuta, mphindi 15 isanayambe kuti pulogalamuyi ikulimbikitsedwe kuti itenge L-carnitine - chinthu ichi chidzakulitsa zotsatira zoyenera. Zowonjezera izi zingagulidwe ku shopu lirilonse la masewera.
Pofuna kuperewera kulemera pambuyo pa maphunziro, simungadye chakudya chilichonse kupatula mapuloteni kwa maola awiri, mwinamwake kuyesa konse sikudzakhala kopanda phindu. Mukhoza kumwa madzi okha.
Zakudya zopatsa thanzi musanayese zolimbitsa thupi kuti mumange minofu
Ngati simukufunika kutentha mafuta, koma kuwonjezera minofu ndi mphamvu, zakudya ziyenera kukhala zosiyana kwambiri. Kuonjezerapo, ngati mutayikapo kale, maphunziro ayenera kukhala aerobic, ndiye izi zimaonedwa zakudya zopatsa mphamvu musanaphunzire mphamvu.
Kwa mtundu uwu wa ntchito, minofu imafunika glycogen - chinthu chimene thupi limalandira kuchokera ku chakudya pambuyo pa maola 12-16 atatha. Pankhaniyi, ngati kuli kotheka, muyenera kukonza chakudya chanu kuti chakudya chidye kwa maola 12 mpaka 16 musanayambe maphunziro akuphatikizapo chakudya chokwanira - mkate wonse wa tirigu, nyemba, mphodza, tirigu. Mwachitsanzo, ngati maphunziro ali pa 19.00, ndiye kuti kadzutsa kadzutsa pa 7.00 ndi zofunika kudya chakudya cha buckwheat kapena oatmeal. Izi sizikutanthauza kuti muyenera kuimirira musanayambe ndondomeko yanu - lamulo ili liyenera kukhazikitsidwa ngati kuli kotheka.
Pafupifupi maola 1.5 musanayambe kuchita masewera olimbitsa thupi, muyenera kukonzekera kupeza shuga mu thupi - mwachitsanzo, idyani chokoleti chowawa, nthochi, zipatso zouma kapena tebulo ya tiyi ndi uchi.
Kwa iwo amene akuyesetsa kupeza zotsatira zofulumira, akatswiri akulangiza kutenga geyner musanaphunzire ndi puloteni-carbohydrate supplement yomwe imakumba mosavuta ndipo idzakuthandizira kukwaniritsa zotsatira zofunikila mu kanthawi kochepa.
Mosiyana ndi zakudya zothandizira kulemera kwa thupi, chifukwa cha minofu yambiri, mwamsanga mutangotha ​​kuphunzitsidwa, mukhoza kudya gawo lodziwika la mbale iliyonse yomwe ingalole kuti thupi lisamadye minofu ndi mafuta, koma kulandira mphamvu mwachindunji kuchokera ku chakudya.