Ngati mukufuna kukhala athanzi, kusintha magwiridwe antchito anu, ndikupewa kuvulala, kuchira kophunzitsira ndikofunikira kwambiri pakuchita bwino kwanu.
Ubwino wambiri wochita masewera olimbitsa thupi, monga mphamvu yowonjezera, yowonjezera minofu, ndi toning, zimachitika masiku opuma, osati ku masewera olimbitsa thupi.
Kuchita masewera olimbitsa thupi koma kunyalanyaza njira yochira ndiko kulakwitsa kofala kwa oyamba kumene ndi othamanga apamwamba mofanana. Zochita zanu zopumula ndi kuchira zimakhudzanso kupita patsogolo kwanu ndi ntchito yanu ndipo zingakulolezeni kuchita masewera olimbitsa thupi mogwira mtima komanso mogwira mtima.
M'nkhaniyi, muphunzira momwe mungasamalire bwino pakati pa masewera olimbitsa thupi ndi nthawi yochira kuti mupeze zotsatira zabwino, komanso malangizo apamwamba okuthandizani kuchira.
M'ndandanda wazopezekamo
Kodi kuchira kwamaphunziro ndi chiyani?
Kupsyinjika kwa maphunziro sikukwanira kuti mukhale amphamvu kapena oyenerera paokha. Kuphunzitsidwa mozama ndi chiyambi chabe cha ndondomeko yomwe imapangitsa kuti thupi lanu likhale labwino.
Kuchita masewera olimbitsa thupi ndi mtundu wa kupsinjika komwe kumayendetsedwa. Mukayika thupi lanu kupsinjika, njira yosinthira zachilengedwe imachitika. Mukamachira pamasewera olimbitsa thupi aliwonse, kulimbitsa thupi kwanu kumakula pang'ono.
Asayansi ndi ophunzitsa amatcha njira iyi kuti ndi ya supercompensation cycle, stress adaptation cycle, kapena stress-adaptation-recovery cycle.
Kupita patsogolo kwenikweni kwa masewera olimbitsa thupi kumachitika panthawi yopuma ndi kuchira, pamene thupi lanu limakonza minofu yanu ndikukonzekera masewero ena.
Chifukwa chiyani muyenera kuchira ku masewera olimbitsa thupi
Kuchira pambuyo pochita masewera olimbitsa thupi ndikofunikira kuti thupi lanu likhale ndi mphamvu ndikukonzanso kuwonongeka kwa minofu, tendon ndi ligaments. Mukamaphunzitsa molimba, m'pamenenso mumafunika kuchira.
Kawirikawiri, gulu la minofu limafuna kupuma kwa maola 24 mpaka 48 kuti akonze ndi kumanganso pambuyo pa maphunziro. Ngati pulogalamu yanu yolimbitsa thupi imakhala ndi mawu okwera kwambiri kapena mwamphamvu, ingatenge nthawi yayitali.
Koma kuchira kwanu kwa minofu sizomwe zimakhudzidwa ndi maphunziro anu.
Zochita zolimbitsa thupi zimakhudzanso dongosolo lanu lapakati lamanjenje, mahomoni, ndi chitetezo chamthupi; Ichi ndichifukwa chake kuchita masewera olimbitsa thupi mopitirira muyeso limodzi ndi kusachira kokwanira kumatha kuwononga thanzi lanu lonse, osati momwe mumagwirira ntchito.
Kodi mukuphunzitsa mopambanitsa?
Ngati simukuyang'ana pakuchira, pali mwayi wabwino kuti muchiritse panjira yopitira maphunziro.
Kuchita masewera olimbitsa thupi mopitirira muyeso kumatanthawuza zotsatira za m'maganizo, zakuthupi, ndi zamaganizo za kuchita masewera olimbitsa thupi kwambiri popanda kupuma mokwanira ndi kuchira.
Mukamachita masewera olimbitsa thupi mopitirira muyeso, kuchuluka kwa masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi mopambanitsa komanso kusachira bwino kumasokoneza magwiridwe antchito anu pakapita nthawi m'malo mokupangitsani kukhala bwino.
Izi ndi zomwe muyenera kuyang'ana ngati mukukayikira kuti mukuphunzitsidwa mopambanitsa:
- Kuchepetsa magwiridwe antchito.
- Zolimbitsa thupi zimawoneka zovuta kwambiri.
- Kupweteka kwambiri.
- Kusowa kwa njala.
- Kutopa
- mavuto amalingaliro
- Kugona kosakwanira.
- Matenda
- kuvulala.
Ngati mukuchita masewera olimbitsa thupi, muyenera kuthana ndi vutoli kuti mukwaniritse zolinga zanu zolimbitsa thupi.
Kuchita masewera olimbitsa thupi mopitirira muyeso sikumangochitika chifukwa chochita masewera olimbitsa thupi kwambiri; amayamba ndi kuchita masewera olimbitsa thupi kwambiri ndi kunyalanyaza maphunziro kuchira.
Njira 7 Zochirikizidwa ndi Sayansi Kuti Muchira Pazolimbitsa Thupi Zanu
Kuchira koyenera kumayamba ndi momwe mumaganizira. Mukamaphunzitsa kwambiri, m'pamenenso muyenera kutsindika kuchira paulendo wanu wolimbitsa thupi.
Ngati mwachibadwa muli okangalika kapena muli ndi zizolowezi zofuna kuchita zinthu mwangwiro, kumbukirani kuti pamapeto pake mudzakhala amphamvu, olimba, komanso athanzi poyang'ana kwambiri kupuma ndi njira zina zanzeru zochira.
#1: Pumulani njira yoyenera
Nthawi zina kupuma ndi njira yokhayo, koma kuti muchiritse bwino, muyenera kupumula njira yoyenera. Nthawi yopuma ku maphunziro, njira zochepetsera nkhawa, komanso kugona mokwanira ndizofunikira kuti muyambe kuchita masewera olimbitsa thupi.
M’malo mochita masewera olimbitsa thupi tsiku lililonse, konzekerani kupuma tsiku limodzi kapena aŵiri mlungu uliwonse.
Nthawi zina kupuma ndi njira yokhayo yomwe thupi lanu lingathe kuyambiranso kuchita masewera olimbitsa thupi, makamaka ngati mukuchita masewera olimbitsa thupi. Ngakhale othamanga apamwamba amapindula ndi nthawi yaulere.
Ngati mukumva kutopa kapena kutopa, sabata imodzi kuchoka pazochitika zanu zachizolowezi zingakhale zofunikira kuti thupi lanu likhazikikenso; idzakhala yamphamvu, ndizotsimikizika.
#2: Chotsani Kupsinjika Maganizo
Kupsinjika kwakukulu m'moyo wanu kumatha kukhala vuto lalikulu pakuchira kwanu. Yesetsani kuchepetsa nkhawa za moyo ngati mukuphunzira mwakhama.
Mutha kugwiritsanso ntchito njira zowongolera kupsinjika monga kupuma mozama, kusinkhasinkha mwanzeru, ndi yoga kuti kuchepetsa milingo ya cortisol ndi kukonza kuchira kwanu. Kusagona bwino kapena kugona mokwanira kumakhalanso vuto lalikulu pathupi lanu. Anthu ambiri"amakwanitsa” mumagona maola XNUMX kapena kucheperapo usiku uliwonse, koma ngati mumachita masewera olimbitsa thupi pafupipafupi, muzigona maola XNUMX mpaka XNUMX usiku uliwonse.
Kulephera kugona kumakhudza kwambiri thanzi lanu, koma kugona, kugona nthawi yayitali ndi njira zabwino zogona zimatha kuwongolera magwiridwe antchito anu.
#3: Ndondomeko Yobwezeretsa Yogwira Ntchito
Kuchira mwachidwi ndi masewera olimbitsa thupi ochepa omwe amakuthandizani kuti muyambe kuphunzitsidwa. Mutha kukonzekera kuchira pambuyo pa maphunziro anu kapena masiku opuma.
Mutha kuyenda, yoga, kuchita masewera olimbitsa thupi mopepuka, kulimbitsa thupi kosavuta, masewera olimbitsa thupi, kugudubuza thovu, kapena kuchita masewera olimbitsa thupi pambuyo pochita masewera olimbitsa thupi ngati kuchira mwachangu.
Kuti muchepetse kuwawa ndikuwongolera kuchotsa zolimbitsa thupi, mukufuna kuloza gulu lomwelo la minofu lomwe tidachitako momaliza.
Undi mwayi wachangu kuchira ndiye kuti imachepetsa milingo ya insulin yanu ndikuwonjezera kuwotcha mafuta poyerekeza ndi kupumula kopanda pake [ * ].
Koma kumbukirani kuti kuchita masewera olimbitsa thupi kwambiri sikutanthauza kuchira, ndipo muyenera kupuma tsiku limodzi kapena awiri sabata iliyonse kuti muchiritse bwino kuchokera ku masewera olimbitsa thupi.
#4: Phunzitsani Mwanzeru, Osati Movutirapo
Zikafika pamaphunziro, mapangidwe apulogalamu anzeru nthawi zonse amapambana kwambiri. Mutha kuphunzitsa mwanzeru ndi nthawi zolimbitsa thupi zanu ndi tsitsani nthawi ndi nthawi.
Periodization ndi njira yosinthira njira zophunzitsira zanu, kuchuluka kwake, komanso kuchuluka kwa nthawi m'njira yogwirizana ndi zolinga zanu zazitali.
Mukakhala ndi nthawi yokonzekera maphunziro anu, mudzayang'ana kwambiri kukulitsa mikhalidwe yocheperako panthawi imodzi, zomwe zimakulitsa zotsatira zanu.
Poyerekeza ndi kukweza zolimbitsa thupi zilizonse, sabata iliyonse, kwa miyezi yomaliza, kukhazikika nthawi ndi nthawi kumakupangitsani kukhala amphamvu polola thupi lanu kuchira bwino ndikuzolowera dongosolo lanu lophunzitsira.
maphunziro periodization
Ngakhale pali mitundu ingapo ya periodization (yachikhalidwe kapena mzere, chipika, conjugate, ndi wave), zonsezi zimaphatikizapo kukonzekera masabata anayi mpaka 16 pasadakhale, komanso kuonjezera pang'onopang'ono mphamvu kapena mphamvu kuti mukhale olimba.
Mwachitsanzo, ngati mukufuna kuchita bwino pama squats anu, mutha kugwiritsa ntchito mafunde a nthawi kwa milungu isanu ndi itatu kapena kupitilira pa tsiku lotsika la thupi:
- Sabata 1: Kutenthetsa thupi, kenako chitani 3 ma squats 8 (kulemera kwapakati).
- Sabata 2: Muzitenthetsa thupi, kenako chitani ma seti 3 a masikweti asanu (kulemera kwambiri).
- Sabata 3: Muzitenthetsa thupi, kenako chitani 5 ma squats 3 (kuwonjezera kulemera kwake).
- Sabata 4: Kutenthetsa, kenako chitani ma seti atatu a 3-10 squats (kutsitsa ndi kulemera kosavuta).
Mwezi wachiwiri wa maphunziro a squat ungafanane ndi pulogalamu ya mwezi woyamba, ndi chiwerengero chofanana cha seti ndi ma reps, koma ndi kulemera kwina pa masiku "otsika," "olemera kwambiri," komanso "olemera kwambiri".
Kaya mumagwiritsa ntchito periodization kapena ayi, kutsitsa kungakuthandizeni kupewa kuchita masewera olimbitsa thupi. Kutsitsa ndi nthawi yokonzekera, nthawi zambiri sabata, pamene mphamvu, mphamvu, kapena zonse ziwiri zimachepetsedwa.
Ngati mukweza zolemera, mutha kuchitanso kuchuluka kwa reps ndi kulemera kocheperako, kudula ma reps pakati ndikugwira kulemera komweko, kapena zonse ziwiri.
Pazochita zopirira, mutha kuchepetsa mtunda wanu, kuchepetsa liwiro lanu, kapena kusankha kuphatikiza.
Phatikizanipo sabata imodzi kamodzi pakatha milungu 4 mpaka 12 ndipo mudzawona momwe ntchito yanu ikukulirakulira pamene kuchira kwanu kukuyenda bwino.
#5: Mvetserani thupi lanu
Kumvetsera thupi lanu n'kofunika kuti muyambe kuchita masewera olimbitsa thupi komanso kusintha thupi lanu. Ngati mumvetsera, thupi lanu lidzakuuzani pafupifupi chirichonse chimene muyenera kudziwa ponena za kulinganiza koyenera pakati pa ntchito ndi kupuma.
Ngati mukumva kutopa, kupweteka, kapena kuona kuti masewera olimbitsa thupi akuwoneka ovuta kwambiri, ndi nthawi yoti muyambe kuchira, kapena kutenga masiku angapo kapena sabata.
Kumbali inayi, ngati mukumva kuti muli ndi mphamvu, wamphamvu, komanso wofunitsitsa kuphunzitsa, thupi lanu likukupatsani kuwala kobiriwira kuti muwonjezere mphamvu.
Tengani nthawi kuti mumvetsere nyimbo za thupi lanu ndipo zidzakupindulitsani ndi zotsatira zabwino kwambiri.
#6: Onjezani Masamba
Kutambasula kumatha kukuthandizani kupumula, kuchepetsa kuwawa kwanu, ndikufulumizitsa kuchira kwanu mukamaliza kulimbitsa thupi.
Kutambasula kwapang'onopang'ono (zomwe anthu ambiri amaganiza akamatambasula) mutatha kuchita masewera olimbitsa thupi kumawonjezera ntchito ya dongosolo lanu lamanjenje la parasympathetic, kukuthandizani kuti mufikire mpumulo.
Mukhozanso kuchepetsa kupweteka kwa minofu ndi kuchepetsa kutupa mu minofu mutatha kuchita masewera olimbitsa thupi.
Komabe, static kutambasula kwakanthawi kumachepetsa kuphulika kwanu, kotero musagwiritse ntchito musanachite masewera olimbitsa thupi ngati kuthamanga kapena kulimbitsa thupi.
Kutambasula kwamphamvu, njira ina yotambasulira yomwe imaphatikizapo kusuntha mokangalika m'magulu osiyanasiyana akuyenda, amapereka maubwino ofanana ndi static kutambasula popanda kusokoneza ntchito yanu.
Pangani ma dynamic stretches musanayambe kapena mutatha kuchita masewera olimbitsa thupi kuti muteteze kuvulala, kusintha magwiridwe antchito, ndikufulumizitsa kuchira.
#7: Ganizirani kutikita minofu ngati njira ina
Kusisita ndi njira yabwino yothandizira kupweteka kwa minofu, kuchepetsa kutupa, ndikuwonjezera kuchira. Pali maphunziro ambiri omwe amathandizira izi. Nawa 4 mwa iwo: maphunziro 1, maphunziro 2, maphunziro 3, maphunziro 4.
Kuti mupeze zotsatira zabwino, pitani kwa katswiri wotikita minofu yemwe amagwira ntchito ndi othamanga komanso amapereka masewera olimbitsa thupi. Mutha kugawana nawo njira zophunzitsira ndi zolinga zanu ndikupempha njira yapayekha.
Nkhani yabwino ngati simukufuna kugwiritsa ntchito kutikita minofu mlungu ndi mlungu: Kafukufuku akuwonetsa kuti mtundu wina wodzipukutira umatchedwa. Kutulutsidwa kwa myofascial (SMR) kungakhale kothandiza kwambiri kuposa static kutambasula, dynamic kutambasula y masewera kutikita minofu kuwongolera kuyenda kwanu. kuchepetsa kupweteka kwa minofu ndikufulumizitsa kuchira kwanu.
Mutha kugwiritsa ntchito SMR musanayambe kapena mutatha kuchita masewera olimbitsa thupi, kapena masiku opuma. SMR imakulolani kuti muyang'ane minofu yowawa ndi "kumasulidwa” kukanika pa liwiro lako.
Chifukwa cha zotsatira zabwino za zolemba zowunikiridwa ndi anzanu, mutha kusankha kuchokera ku zida ndi zida zosiyanasiyana zopangidwira SMR. Ngati simunayeserebe SMR, chodzigudubuza chithovu chotsika mtengo ndi mpira wa tenisi kapena mpira wa lacrosse ndi njira zabwino zoyambira.
Kumbukirani: Simuyenera kudziletsa panjira imodzi yotambasula kapena kutikita minofu - kuyesa, kusakaniza ndi machesi kuti mudziwe zomwe zimagwira bwino thupi lanu.
Thandizo lazakudya pakubwezeretsa maphunziro
Chakudya ndi zinthu zomwe thupi lanu limafunikira kuti mugwire ntchito ndikukonza pambuyo polimbitsa thupi. Pamodzi ndi kupuma ndi kupumula, mumafunika kudya zakudya zoyenera kuti muchiritse bwino.
Zakudya zolimbitsa thupi zisanachitike
Pamasiku omwe mumaphunzitsa, fananitsani kudya kwanu ndi kuchuluka kwa masewera olimbitsa thupi.
Ngati mumatsatira zakudya za ketogenic, muyenera kudya mafuta ambiri pamasiku omwe mukuchita masewera olimbitsa thupi. Tsatirani zakudya zambiri za ketogenic m'mafuta abwino zingakuthandizeni kuchira mwa kuchepetsa kutupa ndi kulola thupi lanu kugwiritsa ntchito mafuta monga mafuta.
Ngati simunasinthebe mafuta koma mukuphunzira kwambiri, mutha kugwiritsa ntchito matupi a ketone kuti muwongolere magwiridwe antchito anu ndikuchira osasiya zakudya zanu za keto.
Kusala kudya kwakanthawi zimagwira ntchito bwino pazifukwa monga kuwonda, ndipo ndikwabwino kuti pakhale zolimbitsa thupi pang'onopang'ono, koma kuphunzitsidwa mukusala kudya sikuli bwino ngati mukuyesera kukankhira malire. Ngati mukukweza zolemera kapena kuchita masewera olimbitsa thupi kwambiri, ndi bwino kudya chakudya chimodzi kapena ziwiri musanaphunzire.
Zakudya zolimbitsa thupi pambuyo polimbitsa thupi
Kudya mukamaliza maphunziro kumapangitsa kuti thupi lanu liziyenda bwino mukapuma. Koma zimene mumadya n’zofunika kwambiri.
Onetsetsani kuti mumadya zomanga thupi zokwanira pamasiku ophunzitsira. Ma amino acid omwe ali m'mapuloteni ndi ofunikira kuti thupi lanu limange minofu ndikukonzanso zowonongeka zomwe zimachitika chifukwa chochita masewera olimbitsa thupi.
Kafukufuku akuwonetsa kuti kudya pafupifupi 1,6 mpaka 2 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi (120 mpaka 150 magalamu a mapuloteni kwa munthu wa 70 kg) patsiku. imatha kukulitsa mphamvu zanu, kuwonjezera magwiridwe antchito anu ndikuwongolera kuchira kwanu.
Idyani chakudya chachikulu chokhala ndi mapuloteni ola limodzi kapena awiri mukamaliza kulimbitsa thupi, makamaka ngati mukukweza zolemera. Kusunga nthawi yomwe mumadya mapuloteni motere kumathandizira kaphatikizidwe ka mapuloteni a minofu ndikufulumizitsa kuchira monga momwe maphunziro atatuwa akusonyezera: maphunziro 1, maphunziro 2 y maphunziro 3.
Muthanso kumwa zakumwa zama protein otsika kwambiri ngati muli paulendo kapena mukufuna kuwonjezera kuchuluka kwa mapuloteni mukatha kuchita masewera olimbitsa thupi.
Zakudya
Mutha kugwiritsa ntchito zowonjezera zakudya kuti muwonjezere kukonza, kuchepetsa kutupa ndi kupweteka, ndikuwongolera magwiridwe antchito anu.
Zowonjezera zabwino kwambiri zochiritsira ndi:
- Zowonjezera ma amino acid (monga mapuloteni a whey ndi ma amino acid enieni).
- Zomera zotsutsana ndi zotupa za phytonutrient zowonjezera.
- Adaptogens ndi zina zowonjezera zomwe zimachepetsa cortisol m'thupi lanu.
Amino zidulo
Ma amino acid amatha kupititsa patsogolo kuchira kwa minofu ndi chitetezo chamthupi panthawi komanso pambuyo pochita masewera olimbitsa thupi. Kuphunzitsa movutikira kumachepetsa glutamine, amino acid wofunikira.
Kuwonjezera pafupifupi 0.28 magalamu a glutamine pa kg kulemera kwa thupi (19.5 magalamu kwa munthu 70 kg) pambuyo pa maphunziro kuchepetsa kutupa ndi ululu ndi kuchira msanga.
Tengani nthambi za amino acid (BCAAs) musanaphunzitsenso zingathandize kuchira ndi kuchepetsa kupweteka kwa minofu. Yesetsani kutenga pafupifupi 0.08 magalamu a BCAA pa kilogalamu imodzi ya kulemera kwa thupi (6 magalamu a BCAAs kwa 70kg munthu) musanaphunzire.
Anti-kutupa zitsamba
Ufa wa ginger wouma ukhoza kukhala ndi zotsatira zotsutsana ndi kutupa m'thupi lanu, kuchepetsa ululu ndikuwongolera kuchira kwanu pambuyo polimbitsa thupi monga momwe tawonera mu maphunziro atatu awa: maphunziro 1, maphunziro 2, maphunziro 3. Kuti mutengere mwayi wa ginger wotsutsa-kutupa, idyani 2 mpaka 4 magalamu a ginger wouma tsiku lililonse.
Onjezerani 3 g patsiku ufa wa sinamoni wouma uli ndi zotsatira zofanana ndi kutenga ginger.
adaptogenic zitsamba
Zitsamba adaptogen zowonjezera monga Rhodiola Rosea, ashwagandha, ginkgo biloba ndi echinacea akhoza kuwonjezera kulekerera kupsinjika kwa masewera olimbitsa thupi ndikuchepetsa kuwonongeka kwa minofu ndi kutopa pambuyo pochita masewera olimbitsa thupi kwambiri.
Phosphatidylserine, phospholipid supplement, imachepetsa milingo ya cortisol, imathandizira kuyankha kwanu pakupsinjika, ndikuwonjezera magwiridwe antchito anu ndikuchira panthawi komanso pambuyo pochita masewera olimbitsa thupi kwambiri. Kuti mupeze zotsatira zabwino, imwani mamiligalamu 600-800 a phosphatidylserine patsiku mumilingo yogawidwa.
Kodi zakudya za Keto zimathandizira kuchira pambuyo polimbitsa thupi komanso kuwawa?
Zina zochedwa-kupweteka kwa minofu (DOMS) ndi zachilendo, koma nthawi zambiri zimatha tsiku limodzi kapena awiri.
Ngati mukumva kupweteka kwambiri mutatha kuchita masewera olimbitsa thupi, thupi lanu likhoza kukutumizirani uthenga. Kupweteka kwapambuyo pa kulimbitsa thupi kumatha kuchitika chifukwa choyambitsa pulogalamu yatsopano yophunzitsira, kuchuluka kwa maphunziro ochulukirapo kapena kulimba, kuchira kosakwanira, kapena kuchepa kwa mapuloteni kapena zopatsa mphamvu.
Zakudya za keto sizingachepetse kuchira kwanu kapena kukulitsa ululu wanu, kupatula chimodzi: ngati ndinu watsopano ku keto, mwina simunasinthebe mafuta, choncho lingalirani zochepetsera kwakanthawi kulimbitsa kwanu mukamasinthira ku keto.
Chowonjezera cha exogenous ketone zingakuthandizeninso kuchira mukazolowera kukhala keto.
Mutha kupanga zakudya za ketogenic ntchito ndi maphunziro kudya mapuloteni ndi mafuta ambiri pamasiku omwe mumachita masewera olimbitsa thupi. Phindu lake ndiloti keto idzakuthandizani kuchira, kuchepetsa kutupa, ndi kulola thupi lanu kutentha mafuta ambiri.
Kafukufuku akuwonetsa kuti zakudya za keto zimakhala ndi maubwino ambiri pakuchita, kutopa, ndi zina zolimbitsa thupi. Zotsatira za zakudya za ketogenic zimasiyanasiyana kutengera ngati mukuchita nawo zochitika zophulika kapena zamphamvu, masewera opirira, kapena masewera amagulu.
Ngati mumachita zinthu za anaerobic monga kuthamanga kapena kulimbitsa thupi, mutha kukumana ndi kuchepa kwakanthawi kochepa pantchito poyambira zakudya zanu za ketogenic. Komabe, kuletsa ma carbohydrate kumawoneka kuti sikungakhudze ululu, kotero ngati mukumva kuwawa, palibe chifukwa chomveka chodyera chakudya cham'mimba.
Kudya zakudya zochepa za carb ketogenic amachepetsa kutupa mu minofu pambuyo pophunzitsidwa kukana kuyerekeza ndi zakudya zama carbohydrate ambiri. Imeneyo ndi nkhani yabwino pakuchira kwanu, kuchita bwino, komanso kukhala ndi thanzi labwino.
Njira imodzi ndi zakudya za ketogenic carb yotsika kwambiri imatha kuthandizira minofu yanu kuchira Kuwonongeka kwake ndikuwonjezeka kwa kukula kwa hormone.
Ma ketoni (opangidwa panthawi ya ketosis) ndi ma ketones amathandizira kuchepetsa kuchuluka kwa ammonia, zotulukapo zolimbitsa thupi, m'magazi ndi minofu. Ammonia imagwirizanitsidwa ndi kupweteka kwa minofu ndi kutopa, kotero kuchepetsa kumapindulitsa kuchira kwanu ndi ntchito yanu.
Ma ketoni akunja amapatsanso thupi lanu njira ina yamafuta zomwe ndi zakudya za keto. Chepetsani kuwonongeka kwa mapuloteni a minofu ndikuwongolera zolembera zina zochira, makamaka ngati mumaphunzitsa zolimba.
Kwa othamanga omwe ali pamasewera komwe kugunda kungachitike, zakudya za ketogenic zingathandize kuchepetsa zotsatira zovulaza za kuvulala kwa ubongo (TBIs), zomwe zimatchedwanso concussions.
Keto sichimakhudza magwiridwe antchito a aerobic. Umboni wa mbewa ndi anthu umasonyeza zimenezo Zakudya za ketogenic akhoza kupewa kutopa ndikulimbikitsa kuchira mu masewera opirira.
Mu phunziro la othamanga opirira, chakudya cha ketogenic cha masabata khumi chinawalola kuchotsa mafuta osafunika, kufulumizitsa kuchira kwawo, komanso ngakhale kupititsa patsogolo khungu komanso kukhala ndi thanzi labwino.
Pansi Pansi: Kuchira kuchokera ku Zolimbitsa Thupi Kuti Muzichita Bwino
Ngati mukufunadi kuti khama lanu lipindule, ndi nthawi yoti muyambe kuchira.
Ngakhale kuchita masewera olimbitsa thupi tsiku ndi tsiku kungawoneke ngati lingaliro labwino kwa makoswe wamba, othamanga apamwamba amadziwa kuti kuchira ndi nthawi yomwe kupita patsogolo kumachitikadi.
Kutenga nthawi yokwanira, kuchepetsa nkhawa, ndi kumvetsera thupi lanu ndizofunikira kwambiri kuti muchiritse, koma kutambasula ndi kutikita minofu kungakupatseni mphamvu yopindulitsa kwambiri.
Zikafika pazakudya zanu, zakudya zolimbitsa thupi zisanayambe komanso zolimbitsa thupi ndizofunikira kuti thupi lanu lidzikonzere lokha, zomwe zingapangitse kuchira kwanu komanso kuchita bwino. Zowonjezera zimatha kukhala ndi gawo, koma sizilowa m'malo mwa njira yolimba yazakudya.
Pamene mukulinganiza zochitika zanu ndi nthawi yoyenera yochira ndi njira zina, mutenga zolimbitsa thupi zanu kukhala zatsopano.