Funso lofala la Ndidye chiyani ndisanayambe masewera olimbitsa thupi? wasintha kukhala Kodi ndidye ndisanachite masewera olimbitsa thupi?
Maphunziro osala kudya, kusala kudya pang'onopang'ono, ndi ketosis zikusintha zomwe zadziwika kwanthawi yayitali kugwedezeka ndi mipiringidzo.
Ndipo ngakhale zingamveke ngati buzzword mumakampani opanga masewera olimbitsa thupi, maphunziro osala kudya ali ndi chithandizo cholimbikitsa chasayansi.
Kaya zolinga zanu ndikutaya mafuta, kumanga minofu, kapena kulimbitsa thupi, masewera olimbitsa thupi osala kudya atha kukhala ulalo wosowa womwe mukuyang'ana.
M'ndandanda wazopezekamo
Kodi kusala kudya ndi chiyani?
Maphunziro osala kudya ndi momwe amamvekera: kuchita masewera olimbitsa thupi opanda kanthu. Izi nthawi zambiri zimatanthawuza kuphunzitsidwa musanadye kwa maola angapo kapena kuchita masewera olimbitsa thupi m'mawa pamene chakudya chanu chomaliza chinali chakudya chamadzulo usiku watha.
Ndiye kodi kuchita masewera olimbitsa thupi popanda kanthu kungakhale kothandiza bwanji kwa inu? Kodi thupi lanu lidzayamba kuphwanya minofu kuti mupange mphamvu zambiri?
Nanga bwanji anthu omwe ali ndi vuto la mahomoni kapena vuto la adrenal?
Tikambirana zonsezi mu positi iyi. Koma choyamba, mumadziwa bwanji ngati mukusala kudya kapena muli ndi njala?
Kusala kudya ndi kumva njala: pali kusiyana kotani?
Khulupirirani kapena ayi, kukhala wosala kudya sikukugwirizana kwenikweni ndi zomwe zikuchitika m'mimba mwako. Zimagwirizana kwenikweni ndi zomwe zikuchitika m'magazi anu. Kapena makamaka, zomwe zikuchitika ndi shuga wamagazi ndi insulini.
Ndikofunika kumvetsetsa kuti kudumpha chakudya, kumva njala kapena kukhala ndi mimba "vacío"Zingakhale zogwirizana ndi kusala kudya, koma sizikutanthauza kuti muli m'malo osala kudya.
Mutha kudya chakudya chokhala ndi mapuloteni ochepa, chopanda mafuta ambiri ndikumvanso njala m'maola angapo, koma thupi lanu likugwirabe ntchito kuti liwononge chakudyacho. Muli mu kusala kudya kwenikweni pamene thupi lanu latsiriza kuphwanya, kuyamwa, ndi kusakaniza zakudya kuchokera ku chakudya chanu chomaliza.
Kodi ndingadziwe bwanji ngati ndikusala kudya?
Ndiye ukudziwa bwanji ngati ukusala kudya? Mukamagaya chakudya kapena thupi lanu litenga ndi kusakaniza zakudya, mumakhala ndi thanzi labwino. Inde, ngakhale mutakhala ndi njala.
Kukhalapo kwa mafuta, mwina mu mawonekedwe a shuga kuchokera ku chakudya kapena mafuta acids ndi ma ketoni ochokera ku zakudya za ketogenic, m'magazi kumapangitsa insulini.
Insulin ndi timadzi timene timathandizira kunyamula mafuta kuchokera m'magazi kupita ku maselo, komwe amatha kugwiritsidwa ntchito ngati mphamvu, kusungidwa kuti agwiritsidwe ntchito pambuyo pake, kapena kuchotsedwa.
Kutengera ndi kukula kwa chakudya chanu chomaliza, m'mimba yonseyo imatha kutenga maola atatu mpaka 3.
Izi zikatha, kuchuluka kwa insulin kumatsika ndipo thupi lanu limasiya kugwiritsa ntchito shuga wamagazi kapena mafuta acids monga gwero lanu lalikulu lamafuta ndikuyamba kugwiritsa ntchito mphamvu zosungidwa monga mafuta.
Ndi nthawi imeneyi, pamene m'mimba mulibe kanthu y mukulowa mu mphamvu zosungiramo mphamvu, muli kusala kudya.
4 phindu lalikulu la maphunziro osala kudya
Tsopano popeza mukudziwa kuti kusala kudya ndi chiyani komanso momwe mungalowemo, tiyeni tikambirane za ubwino wochita masewera olimbitsa thupi posala kudya.
# 1: kuwotcha mafuta ambiri
Cholinga chachikulu cha maphunziro osala kudya ndikutha kugwiritsa ntchito mphamvu zomwe zimasungidwa m'matumbo, omwe amadziwikanso kuti mafuta osungidwa.
Mukapanda shuga m'magazi anu, thupi lanu silingachitire mwina koma kulowa m'malo osungira mafuta ndikutulutsa mafuta kuti mugwiritse ntchito ngati mafuta.
Maphunziro okhudza kusala kudya sonyezani kuti simudzangowotcha mafuta ochulukirapo panthawi yophunzitsidwa kusala kudya, komanso mudzawonjezera kuchuluka kwa mafuta omwe amatulutsidwa m'maselo anu.
Izi zikutanthauza kuti thupi lanu likuyesetsa kuti lifanane ndi zosowa zanu zamphamvu ndi mafuta, osati kupita ku minofu. Monga tafotokozera m'maphunziro atatu asayansi awa: maphunziro 1, maphunziro 2 y maphunziro 3.
Chidziwitso chofunikira: Kafukufuku akuwonetsa kuti mtundu wamafuta omwe mumawotcha mukasala kudya ndi intramuscular triglycerides kapena IMTG.. Izi zikutanthauza kuti mukuwotcha mafuta omwe amasungidwa mu minofu yanu, osati kufooka kowonjezerako m'chiuno mwanu.
Kodi izi zikutanthauza chiyani pakutaya mafuta ambiri? Sizikudziwikiratu.
Koma pali njira yophunzitsira kusala kudya komwe sikungowonjezera kuwotcha mafuta, komanso kuteteza minofu yanu - mutha kugwiritsa ntchito maphunziro osala kudya kuti mulowe mu ketosis mwachangu.
# 2: Lowani mu ketosis mwachangu
Kusala kudya ndi njira yabwino yochepetsera masitolo a glycogen a minofu, omwe chinsinsi cholowera mu ketosis.
Insulin ikamagwira ntchito yake yotulutsa shuga m'magazi kulowa m'maselo, imasunga shuga ngati glycogen m'minyewa. Mutha kuganiza za glycogen ngati chipatso chakucha cha nkhokwe zamphamvu za thupi lanu.
Ndizosavuta kusweka ndipo zimatha kulowa m'magazi pang'onopang'ono kuposa mafuta kapena mapuloteni. Ichi ndichifukwa chake thupi lanu limakonda kufufuza masitolo a glycogen kuti mupeze mphamvu musanasamukire kumalo osungira mafuta.
Kusala kudya komanso kuphunzitsa kumagwiritsa ntchito glycogen m'thupi lanu, ndikufulumizitsa njira yosinthira mafuta oyaka kuti akhale mafuta.
# 3: VO2 max idakwera
Mukamachita masewera olimbitsa thupi a cardio kapena aerobic, kupirira kwanu kumakhala kokwanira monga momwe thupi lanu limaperekera mpweya ku maselo anu.
Kuchita masewera olimbitsa thupi amtima kungathandize kuwonjezera njira yoperekera oxygen iyi, yomwe imayesedwa ndi chinthu chotchedwa VO2 Max.
VO2 Max yanu ndi kuchuluka kwa okosijeni komwe thupi lanu limagwiritsa ntchito panthawi yolimbitsa thupi mukamalimbikira kwambiri.
Izi zikutanthauza kuti mukamawonjezera VO2 Max yanu, kuthekera kwanu kotenga mpweya ndikuupereka ku minofu yanu kumawonjezeka kuti mutha kugwira ntchito molimbika panthawi yolimbitsa thupi.
Iyi ndi nkhani yabwino kwa othamanga opirira kapena omwe amagwira ntchito molimbika kumapeto kwa sabata. Mwinamwake kudya mapulotini onsewo musanayambe mpikisano si njira yabwino yowonjezeramo ntchito.
# 4: kuchuluka kwa ma hormone akukula kwaumunthu
Kusala kudya musanaphunzitse mwachibadwa kumawonjezera mapuloteni otchedwa human growth hormone (HGH).
HGH, yomwe imatulutsidwa ndi pituitary gland, imapangitsa kukula kwa minofu, komanso kukula kwa mafupa ndi cartilage. Izi zikutanthauza kuti minofu ikuluikulu komanso yamphamvu komanso chitetezo ku minofu yokhudzana ndi ukalamba ndi kuwonongeka kwa mafupa.
HGH imakonda kukwera paunyamata ndi kutha msinkhu, kutsika pang'onopang'ono pamene mukukalamba.
Kuchulukitsa HGH sikungopindulitsa pakuphunzitsidwa kwanu ndikuchira pambuyo polimbitsa thupi, komanso Ndiwofunikanso pa thanzi la ziwalo ndi moyo wautali.
Zolepheretsa zotheka kusala kudya
Ndithudi tsopano mukuona kusala kudya ndi maso osiyana. Koma musanayambe kudumpha kudya musanachite masewera olimbitsa thupi, pali zovuta zingapo zomwe muyenera kuzidziwa.
Kulephera kuphunzitsa molimbika kwambiri
Ngati mumakonda kudya musanayambe maphunziro anu, ndiye kuti thupi lanu limagwiritsa ntchito mafuta ochulukirapo panthawi yolimbitsa thupi.
Mukayamba kuphunzitsa pamimba yopanda kanthu, mutha kuwona a mphamvu imatsika mofulumira kuposa ngati mutadya chakudya musanaphunzire.
Izi zimachitika chifukwa glucose yemwe amapezeka mosavuta sakhalanso m'magazi ndikudikirira kuti awotchedwe.
Ochita masewera ena amachitcha chodabwitsa ichi "bonking," yomwe imachitika pamene masitolo a glycogen atha ndipo kutuluka kwa mafuta kumaselo a minofu kumayima.
Ngakhale kusala kudya kumakulitsa VO2 Max yanu, mpweya ndi gawo chabe lachilinganizo; mukufunikirabe mafuta kuti muyaka.
Ngati mumazolowera kuchita masewera olimbitsa thupi kwambiri omwe amatha maola ambiri, maphunziro osala kudya sangakhale anu.
Kuwonongeka kwa minofu kotheka
Pamene kusala kudya kumasonyeza thupi lanu kuti liyambe kuwononga masitolo ogulitsa mafuta, minyewa yanu sinatheretu kuwonongeka. Inde, n’zotheka kuti thupi lanu liphwanye minofu pofunafuna mafuta.
Njira yosavuta yopewera izi ndikubwezeretsanso masitolo anu a protein mutatha kulimbitsa thupi. Mu phunziro, kuwonongeka kwa minofu pambuyo posala kudya maphunziro a mtima wamtima sikunayambe mpaka ola limodzi ndi theka pambuyo pa maphunziro.
Chakudya chokhala ndi mapuloteni pafupifupi ola limodzi mutatha kuchita masewera olimbitsa thupi chidzaonetsetsa kuti minofu yanu ili ndi mafuta omwe amafunikira kuti asamalire ndikuchira.
Koma ngakhale kuti pangakhale kusweka kwa minofu pa nthawi ya kusala kudya, izi sizikuwoneka ngati zili choncho ndi kusala kudya kawirikawiri.
Mwachindunji, kusala kudya kwapakatikati kwawonetsedwa kumalimbikitsa kuwonda ndikuteteza minofu yowonda.
Momwe mungawonjezere phindu la maphunziro osala kudya
HIIT imateteza minofu ndikuwotcha mafuta ambiri
Ngati mukufunadi kuti mupindule kwambiri ndi maphunziro osala kudya, masewera olimbitsa thupi a high intensity interval (HIIT) ndi njira yopitira.
Kafukufuku wambiri wanena za ubwino wa maphunziro a HIIT osati kungowotcha mafuta panthawi yophunzitsa, komanso chifukwa cha zotsatira zake zoteteza minofu.
Zolimbitsa thupi za HIIT zimagwiranso ntchito nthawi. Kulimbitsa thupi kwanthawi zonse kumakhala pakati pa mphindi 10 mpaka 30, ndikuwotcha kwakukulu kwa calorie komwe kumapangitsa kuti metabolism yanu ikhale yogwira kwa maola ambiri.
Dziwani malire anu
Izi ndi zoona kwa othamanga opirira monga momwe zimakhalira ndi maphunziro otsutsa. Mudzakhala ndi mphamvu zochepa komanso mphamvu mukamaphunzitsa pamimba yopanda kanthu, choncho onetsetsani kuti mumamvetsera thupi lanu ndikuwonetsetsa kuti mawonekedwe anu sakuvutika.
Ndikwabwino kuchita masewera olimbitsa thupi afupiafupi mwanjira yabwino, m'malo mongodzikakamiza kupitirira malire anu ndikulola mawonekedwe anu kuti agwe.
Pamene thupi lanu lizolowera kuchita masewera olimbitsa thupi m'mimba yopanda kanthu, ndizotheka kuti mutha kufika m'masitolo anu amafuta mosavuta, koma kudziwa malire anu ndikofunikira kuti mupewe kuvulala.
Tengani zowonjezera zowonjezera
Maphunziro osala kudya sangagwire ntchito pokhapokha mutakhala bwino ... Chifukwa chake, kugwedezeka koyambira kolimbitsa thupi ndi zowonjezera ziyenera kuchotsedwa.
Komabe, pali zinthu zambiri zomwe mungachite kuti muthandizire maphunziro osala kudya kuti muwonjezere mphamvu, kupirira, ndi kuchira.
- matupi a ketone: Ma ketoni akunja atha kukhala okhawo omwe amasiya "palibe zowonjezera musanayambe maphunziro". Kaya muli kale mu ketosis kapena mukugwira ntchito kuti mukwaniritse, ma ketoni akunja amatha kukulitsa maphunziro anu ndikuthandizira kupewa kutsika kwamphamvu komwe mungakumane nako mukasintha kupita ku maphunziro osala kudya. Ma ketoni akunja amapatsa thupi lanu mphamvu kuti likulimbikitse maphunziro anu popanda kuyambitsa kuyankha kwa insulin.
- Mapuloteni a whey pambuyo pochita masewera olimbitsa thupi: Whey ndi gwero labwino kwambiri la Branched Chain Amino Acids (BCAAs), zomwe ndizofunikira pakumanga minofu ndikuchira kuchokera ku masewera olimbitsa thupi. Kusala kudya kungayambitse kuwonongeka kwa minofu, choncho kubwezeretsanso minofu ndi BCAA ndi njira yabwino yopewera izi. Whey ndi chowonjezera champhamvu ndi ubwino monga chiwindi thanzi, chitetezo chokwanira, ndi kuwonda, kutchula ochepa. Onetsetsani kuti mwadya zomanga thupi zanu pambuyo polimbitsa thupi mkati mwa ola limodzi la masewera olimbitsa thupi kuti muwongolere zotsatira zake pakuwonongeka kwa minofu.
Ndani sayenera kuyesa kusala kudya?
Mapeto a kusala kudya
Kusala kudya ndi njira yabwino yopititsira chizolowezi chanu chochita masewera olimbitsa thupi kupita kumlingo wina.
Ndi kuwonjezeka kwa HGH ndi mapuloteni ena mutatha maphunziro, mukhoza kupeza phindu lonse la maphunziro osala kudya popanda zovuta.
Mukuda nkhawa kugunda khoma? Ingotengani ochepa matupi a ketone kuti mukhale olimba panthawi yolimbitsa thupi.
Ndipo nkhani yabwino ndiyakuti pakuwonjezeka kwa VO2 max, kupirira kwanu kuyenera kukhala bwino pakapita nthawi. Koma ngati mukuyang'ana kuti mutenge ndalama zambiri, onetsetsani kuti mukuchita masewera olimbitsa thupi kuti muwotche mafuta ndikusunga minofu yanu pachimake. Maphunziro osangalatsa!