Mabala omaliza atatha kuchita masewera olimbitsa thupi

Monga mukudziwira, chakudya chokhazikika sichikulimbikitsidwa kudya popanda kufunikira mwamsanga. Mlingo wa shuga ukhoza kuperekedwanso ndi zakudya zochepa, popanda kutsegula zikondamoyo, mosiyana ndi kusala. Ndipo pafupi nthawi yokha yomwe kumwa zakudya zofulumira sizolondola, komanso ndizofunikira, ndi nthawi yophunzira.

Kodi zolimbitsa thupi zothandiza - ndi zothandiza?

Pazifukwa zowopsya, chifukwa ambiri amaphunzitsidwa kulemera, koma pakadali pano, kumwa zakudya zakuthamanga pambuyo pa kuphunzitsidwa, sikupita ku mafuta, koma kumakhala ndi maudindo angapo ofunikira:

1. Ntchito ya Anabolic ndiyo pamene msinkhu wamagazi umatuluka, hormone insulini imamasulidwa, ndipo imakhala ngati anabolic.
2. Kusintha mphamvu zogwiritsidwa ntchito, chakudya ndi ma GI amateteza minofu yathu kuchokera ku chiwonongeko, chimene thupi limapitako, kuti apange mphamvu zowonongeka.
3. Pogwiritsa ntchito chakudya chamagulu, mafuta amchere amatha kuthamanga mofulumira atatha kusewera masewera.

Choncho, kusowa kwazakudya pambuyo pomaliza thupi kumatchedwa zenera zamagetsi. Ziyenera kukhala mwamsanga kudya zakudya zomwe zili ndi chakudya chokhazikika . Zakudya zamagazi. Izi zikhoza kukhala nthochi, uchi, zakudya za pasitala, zakudya za ufa, mpunga woyera. Ponena za kuchuluka kwa ndalama, ndiye kuti zimadalira zolinga za masewera anu. Mwachitsanzo, ngati mukufuna kulemera, ndiye kuti mukuyenera kudya katatu kuposa momwe mukufunikira kuti mukwaniritse njala. Kapena mutenge zakudya zamasewera ndi zakudya zamagulu, zomwe zimapangidwira kuti mupindule.

Ndipo ngati simukufuna kuti phindu lophunzitsidwa likhale lopweteka (minofu ya minofu), ndiye idyani monga momwe mukufunira. Zamoyo zeniyeni zidzanena.

Ntchito

Koma izi sizikutanthauzira kwathunthu za ntchito ya chakudya chokhazikika. Musanaphunzire, muyenera kusunga shuga (onani mphamvu). Pa masewera, chimbudzi chimangowonjezereka, komanso imani. Choncho, kudya chakudya chambiri musanayambe kuphunzitsidwa, monga mapuloteni, amatenga maola awiri asanayambe. Iwo adzatithandiza kudzaza chakudya chomwe chidzatithandizira panthawi yogwiritsira ntchito magetsi, komanso kuti tipewe kuwonongeka kofulumira kwa mawonekedwe a minofu pawindo lamagazidwe.

Tiyeni tifotokoze kuti: Zakudya zowonjezereka zimakhalanso zoyenera. Kuwonjezera apo, iwo ali ndi udindo wa fano lokongola, yokonzedwa bwino, kukulolani inu kumanga, osati kudziwonongera nokha, minofu. Gwero loyenera la zakudya zothamanga lidzakhala madzi a zipatso, zipatso zabwino ndi zipatso zouma , ufa, shuga, kupanikizana. Ndiwindo la "carbohydrate window" ndiyo nthawi yoyenera kwambiri yogwiritsira ntchito.