Kodi munganole bwanji minofu yanu panthawi yolimbitsa thupi?

Kuphatikiza pa kuphunzitsidwa kolemetsa kuti tiwongolere kukula kwa minofu, tifunikanso kuwongolera kuchuluka kwamafuta amthupi lathu. Chifukwa mafuta ochulukirapo adzaphimba mzere wa minofu, nyama yanu ya tendon sidzakhala yowonekera.

Xiaobian otsatirawa kuti agawane nawo machitidwe angapo, atha kupanga mizere ya minofu yanu kukhala yomveka bwino!
1, pang'onopang'ono kukulitsa mphamvu ya masewera olimbitsa thupi
Pa maphunziro omanga minofu, timafunikanso kukhala ndi masewera olimbitsa thupi 2-3 pa sabata, masewera olimbitsa thupi amatha kulimbikitsa mtima ndi mapapu, kusintha mphamvu zanu zolimbitsa thupi. Komabe, masewera olimbitsa thupi otsika kwambiri amakhudza mphamvu ya kukula kwa minofu, tikulimbikitsidwa kuti pang'onopang'ono muwonjezere mphamvu ya masewera olimbitsa thupi.

Pachiyambi, mutha kuwongolera kuthamanga, kupalasa njinga ndi masewera ena, koma pakapita nthawi, luso lanu lamasewera lidzakula, kupirira kumalimbitsa, titha kusankha maphunziro apamwamba kwambiri, masewera olimbitsa thupi awa ophatikizidwa ndi masewera olimbitsa thupi, onse kuti awononge mafuta ndi masewera olimbitsa thupi, amatha kukuthandizani kuti mukhale ndi mafuta ochepa panthawi imodzi, kuti mizere ya minofu iwonetsere.
Maphunziro othamanga kwambiri, monga kuphunzitsidwa kwapakati pa HIIT, kulumpha chingwe, sprint kuthamanga maphunziro, amangofunika mphindi 20-30 nthawi iliyonse kuti akwaniritse zolinga zolimbitsa thupi, nthawi yayifupi, mapindu olimba kwambiri.

2. Onjezani mapuloteni ndi kuchuluka kwamafuta oyenera mukamaliza maphunziro
Kukula kwa minofu sikungasiyanitsidwe ndi zakudya zowonjezera, ndipo kuphunzira kudya panthawi yolimbitsa thupi kungathandize kuti minofu ikule bwino. Minofu yolimbitsa thupi ikatha kung'ambika, nthawi ino zakudya zowonjezera zimatha kubweretsanso mphamvu ku minofu, ndipo kaphatikizidwe kamafuta kamakhala kochepa kwambiri.
Choncho, mphindi 30 pambuyo maphunziro olimba, mukhoza kusankha kudya dzira yophika +2 zidutswa za mkate wa tirigu kapena scoop wa whey mapuloteni + mbale ya oatmeal kuwonjezera thupi minofu zakudya, kusintha liwiro la kukonza minofu, kotero kuti minofu imakula kwambiri.

3. Khalani ndi zakudya zochepa zamafuta ndi kuwonjezera mafuta abwino
Mafuta ndi chinthu chofunikira kwambiri m'thupi, chomwe chimatha kulimbikitsa kaphatikizidwe ka mahomoni ndikuthandizira kaphatikizidwe ka minofu. Komabe, kudya kwambiri mafuta kungapangitse kuti mafuta aunjike.
Mafuta ali paliponse, ndipo mukhoza kudya kwambiri ngati simusamala. Mafuta ambiri amapezeka m’mazira, nsomba, nkhumba, mapeyala, mtedza, chokoleti, ndi makeke. Mafuta a trans si abwino pa thanzi lanu. Angayambitse kunenepa kwambiri komanso matenda amtima.

Tiyenera kusamala ndi zakudya zopatsa thanzi, kuwonjezera mafuta apamwamba, kusankha mazira, nsomba zam'nyanja, mtedza kuti tisunge mafuta ofunikira m'thupi, kusankha mafuta athanzi monga mafuta a azitona pophika, kuphika mafuta ochepa komanso mchere wochepa, kuwongolera madyedwe amafuta. mafuta.
Panthawi imodzimodziyo, muyenera kukhala kutali ndi mitundu yonse ya makeke, chokoleti, keke chakudya chopanda thanzi, mafuta muzakudyazi si abwino kwa thanzi, zidzakhudza mphamvu ya olimba.

4, kugawa kwanzeru kwazakudya zazikulu zama carbohydrate

Zakudya zokhazikika zimakhala ndi chakudya chambiri, ndipo kagwiritsidwe ntchito ka chakudya m'thupi kumakhala kosiyana nthawi zosiyanasiyana. Thupi lilibe mphamvu m'mawa, pamene chowonjezera cha chakudya chingapereke mphamvu ya kagayidwe kachakudya m'thupi, ndipo mlingo wa kaphatikizidwe wamafuta ndi wotsika kwambiri panthawiyi.
Usiku, pafupi ndi nthawi yogona, nthawi ino coefficient ya masewera olimbitsa thupi imachepa, ndipo zakudya zambiri zimadyedwa panthawiyi, ndipo mafuta ndi osavuta kudziunjikira.
Chifukwa chake, titha kuwonjezera chakudya cham'mimba cham'mawa komanso tisanayambe komanso tikamaliza maphunziro, ndikuchepetsa kudya chakudya chamadzulo chamadzulo, chomwe chimathandiza kumanga minofu ndi kuchepetsa mafuta komanso kulimbitsa thupi.