Chakudya chamasewera a masewera: timakhala okongola komanso athanzi! Chakudya chabwino cha masewera kwa amayi

Chakudya chamasewera a atsikana sichikutanthauza kuwonjezera zakudya za tsiku ndi tsiku zowonjezereka ndi mankhwala. Izi ndizimene zimagulitsidwa, koma muzitsamba zoyenera komanso zomwe zowonongeka zimachotsedwa. Pa nthawi imodzimodziyo, kuchuluka kwa zinthu zothandiza pazinthuzi ndizopindulitsa.

Chakudya cha masewera kwa amayi chiyenera kukhala ndi mafuta 10% ndi chakudya, ndipo 90% otsala ndi mapuloteni omwe ndi ofunikira kukula kwa minofu ya minofu. Kuphatikizapo zakudyazi ndi mavitamini, amino acid, mapuloteni ndi mavitamini, omwe ali ndi thanzi komanso osagwiritsidwa ntchito. Kudya chakudya chapadera chakudya chanu sikofunika, ndi koyenerera kuwonjezera pazomwe mukudya tsiku ndi tsiku. Izi zidzakuthandizani kulimbikitsa thanzi lanu, kuwonjezera minofu ya minofu, kupititsa patsogolo masewera olimbitsa thupi ndikukwaniritsa zofunikira zamagetsi.

Mbali za metabolism ya thupi lachikazi

Chakudya cha atsikana otchuka ndi chosiyana kwambiri ndi zakudya za oimira amuna. Akazi nthawi zambiri amakumana ndi mavuto posankha izi kapena zowonjezera. Zochitika zachilengedwe za thupi lachikazi ndizoti mafuta ochepa a atsikanawo amapangidwa mofulumira kwambiri, mafuta amafika pamalo osungirako, koma amadya pang'onopang'ono. Choncho, chakudya cha masewera kwa amayi chiyenera kuganizira izi. Thupi lachikazi lingakhale lagona kwa nthawi yaitali ndikudzuka pokhapokha panthawi yovuta kwambiri. Mukumvetsa chisoni, palikumva njala, ndipo panthaŵiyi atsikana amakhala achangu, chiwonetsero cha zochitika zolimbitsa thupi chikuwonjezeka.

Kawirikawiri zakudya zodyera sizibweretsa zotsatira, ndipo amayi amasiya kutsatira zakudya zosiyanasiyana. Izi zili choncho chifukwa chakuti tsiku ndi tsiku moyo wa tsiku ndi tsiku komanso kachitidwe kawirikawiri, mankhwalawa sali odulidwa kwathunthu. Koma msungwanayo atangoyamba kudziyang'anira yekha, kuchuluka kwa kusungunuka kumawonjezeka nthawi yomweyo. Chifukwa chake, kudzipatula okha ku chakudya, kugonana kosangalatsa sikukulandira kuchuluka kwa zakudya zowonjezera. Vutoli lidzakuthandizani kuthetsa zakudya zamasewera: momwe mungadye bwino komanso kupeza ma microelements ndi mavitamini onse oyenera thupi.

Masewera ndi Atsikana

Pofuna kuonetsetsa kuti mankhwalawa agwiritsidwa ntchito mokwanira, amai amafunika kuchita masewera olimbitsa thupi. Pachifukwa ichi, thupi lidzaperekera phindu la caloric poonjezera chiwerengero cha kuwonetsetsa kwa zinthu kuchokera ku zakudya ndi kugawidwa kwa mafuta osakaniza. Choncho, kuti mukhale wolemera thupi muyenera kuphatikiza zochita zapadera ndi zakudya zamasewera a atsikana, omwe cholinga chake ndikutsimikizira kuti atsikanawo atha kuchepa.

Kusankha zinthu zabwino

Chakudya choyenera kwa atsikana a masewera ndi zovuta zowonjezera zomwe zingakhutitse njala ndipo sizikuvulaza thupi. Pa nthawi yomweyi, mungadye mokoma ndi kumamatira kudya. Koma pali mankhwala omwe amalingaliridwa kuti ndi othandiza pa zakudya, mwachitsanzo, yogurt. Mu maonekedwe a yogurt aliwonse ali ndi zakudya, zomwe zimadyedwa ndi thupi pophunzitsa, ndiyeno mafuta ochepa pansi pano amakhalabe. Simungadye chipatso mutatha kuchita masewera olimbitsa thupi. Inde, ali ndi mavitamini ambiri, koma osachepera zakudya. Ndipo muyenera kukumbukira kuti chakudya ndi mphamvu. Ndibwino kuti mudye chakudya chambiri pang'onopang'ono komanso m'mawa.

Mapuloteni a Whey

Mapuloteni a Whey ndi imodzi mwa mitundu yofulumira kwambiri ya mapuloteni. Zimasiyana ndi mankhwala wamba chifukwa zimagawanika mthupi mwamsanga mutangomaliza kudya. Masana, nthawi zina thupi limafuna kubwezeretsa mwachangu amino acid, ndipo whey mapuloteni amatha kupereka. Koma mawere a nkhuku, mazira ndi nyama, omwe ali ndi mapuloteni, sangathe kuchita izi, chifukwa mankhwalawa ndi otalika kwambiri, ndipo mapuloteni amachepa kwambiri. Kuonjezera apo, pali peptides mu seramu yomwe imathandiza kusintha kwa magazi kupita ku mitsempha ya minofu, yomwe ndi yofunika kwambiri asanaphunzire. Choncho, zakudya zamasewera atsikana ayenera kuphatikizapo whey mapuloteni. Tengani m'mawa musanadye chakudya, musanaphunzire komanso musanaphunzire.

Malingaliro olemba masewera a zakudya zamasewero kwa amayi

Mukamagwiritsa ntchito mapepala, muyenera kuganizira kuti kutaya thupi ndibwino ndi kudya kwa caloric. Tengani chakudya kasanu ndi kamodzi patsiku. Zakudya za atsikana azamaseŵera ziyenera kuphatikizapo zakudya zowonjezera, zomwe zimakhala ndi masamba, zipatso, tirigu. Chakudya chilichonse cha mtsikana kumeneko chiyenera kukhala ndi mapuloteni, popeza chofunikirachi ndichofunika kuti mukhale ndi chizoloŵezi chokhazikika cha kuchepa kwa thupi, kuteteza chitukuko cha njala ndi kukula kwa minofu ya minofu.

Pafupifupi mndandanda wa zakudya za atsikana osewera masewera

Chakudya cham'mawa: muesli ndi yogurt kapena yogurt, msuzi wa zinyama zakutchire ndi zipatso.

Chakudya chamadzulo chachiwiri: tchizi tating'onoting'ono tomwe timakhala ndi zipatso ndi sinamoni.

Chakudya chamadzulo: pasitala ndi phala ndi soya msuzi, nsomba, nyama, masamba ndi tiyi.

Chakudya chamadzulo: zakudya zamapuloteni.

Zakudya zowonjezera zakumwa: kefir kapena yogurt, mukhoza kudya zipatso.

Chakudya: chakudya ndi masamba, letesi, chifuwa cha nkhuku ndi msuzi.

Ngati mumakamba za kuchuluka kwa madzimadzi pazakudya za tsiku ndi tsiku a othamanga, muyenera kumamwa madzi, malita awiri kapena atatu patsiku, monga madzi amathandizira kwambiri kupanga mavitamini, mapuloteni ndi kuyeretsa thupi la poizoni. Kuwonjezera apo, madzi samalola kutaya thupi kwa thupi ndikuwonjezera zotsatira za kutenga masewera olimbitsa thupi. Akatswiri pankhani ya masewera olimbitsa thupi akamaphunzitsa kuti asamamwe madzi oyera, koma njira yothetsera shuga.

Zowonjezera zofunikira pa masewera olimbitsa thupi

Ochita masewera achikazi ayenera kusamala kwambiri za zakudya zowonjezera. Pafupifupi makumi atatu mphindi zitatha mapeto a maphunziro atenga kwambiri mapuloteni ndi zakudya kuti abwezeretsedwe. Ngati maphunzirowa atatenga zowonjezera, ndiye kuti kupambana kwa maphunzirowo kudzawonjezeka kwambiri.

Kwenikweni, pambuyo poyesera thupi, palibe chilakolako chogwiritsa ntchito chakudya chodziwika, kotero mukhoza kubwezeretsa mphamvu mothandizidwa ndi mankhwala omwewo. Mwachitsanzo, imwani mapuloteni kapena mapuloteni a mapuloteni, omwe amakhala ndi mavitamini 70. Mungagwiritse ntchito kubwezeretsanso thupi ndi zopatsa chakudya. Zili bwino, chifukwa zimabwezeretsa mphamvu ndipo sizikuyenera kuphika.

M'msika wamakono, mukhoza kugula zakudya zosiyanasiyana, monga mavitamini, amino acid ndi mchere. Polemba zakudya, ndizofunika kuti mavitamini amtundu wa amayi akhale nawo. Kuwonjezera apo, chakudya chamasiku onse cha msungwana wa masewera chiyenera kukhala choyenera komanso chosiyana. Pokhapokha mwa njirayi mukhoza kudalira zotsatira zabwino.

Njira zopezera masewera olimbitsa thupi

Kuchepetsetsa n'kofunika kwambiri kwa atsikana masewera olimbitsa thupi, mafuta owotcha mafuta ndi oyamba pazinthu za ndalamazi. Amatulutsidwa ngati mawonekedwe a capsules, ndipo amafunika kutengedwa, kutsatira ndondomeko inayake. Mafuta oyaka mafuta mu zakudya amafunika kuti apititse patsogolo kagayidwe ka metabolism ndi kuonjezera kugwiritsira ntchito makilogalamu. Kuwonjezera apo, wothandizirawa amathandiza kuwonjezera kutentha, ndipo mafuta omwe amachititsa mafuta amachititsa kuti fission ifulumire. Komanso mofulumira ndi kuchotsedwa kwa madzi okwanira kuchokera m'thupi.

Monga zigawo zogwira ntchito za mankhwala osokoneza bongo, monga lamulo, zinthu monga caffeine, guarana ndi tiyi wobiriwira timagwiritsa ntchito. Ndiyenela kudziŵa kuti owotcha mafuta ali ndi zotsutsana. Iwo sakuvomerezeka kwa anthu omwe ali ndi mtima wamtima, m'mimba komanso mavuto a chithokomiro.

Kusakaniza kwa masewera olimbitsa thupi ndi maphunziro

Samalani thanzi lanu ndikukonzekera chiwerengero chanu sichiri chophweka. Boma ili ndi lovuta komanso nthawi yambiri. Choncho musataye mtima ngati maphunziro sapereka zotsatira. Izi zikutanthauza kuti thupi lanu limasintha, ndipo muyenera kuyang'ana njira zatsopano zothetsera kulemera kolemera. Pogwiritsa ntchito masewera olimbitsa thupi oyenera kulemera ndi kuchita masewero olimbitsa thupi, musasiye thupi lanu ndi mwayi uliwonse wosunga mafuta ochepa. Ndipo maloto anu okhala ndi thupi la thupi ndi opangidwa bwino amapindula. Chinthu chachikulu ndikumamatira ku zakudya zosankhidwa komanso kuchita masewera olimbitsa thupi nthawi zonse. Ndikoyenera kudziwa kuti sizongoganizira zokambirana pazomwe zili bwino ndi anthu odwala nutrition ndi kupanga pulogalamu yophunzitsira ndi mphunzitsi.