Kodi kunenepa mu nthawi yochepa? Thandizo zakudya, tsiku chizolowezi ndi Sports

Kugwiritsa kuchepa thupi - vuto si ambiri monga onenepa. Mwina n'chifukwa chake iye sanali kulabadira zokwanira dietitians. Nthawi zambiri, malangizo onse a mmene kunenepa mu nthawi yochepa, ndi kuchepetsedwa kuti munthu - muyenera kudya kwambiri. Kumene, popanda magetsi kudzakhala kovuta kuti achire. Komabe, aliyense wamkulu ndi oyenera sukulu ya mkaka menyu ndi chakudya asanu mu mawonekedwe a msuzi ndi meatballs, phala ndi mafuta ndi soseji sangweji. Mafuta zakudya amapereka kuwonjezeka mu thupi, koma nthawi yomweyo amadwala Mitsempha, chiwindi, kapepala m'mimba. Choncho, njira zambiri woyenera vutolo, mmene kunenepa mu nthawi yochepa, adzakhala osakaniza zakudya athanzi ndi thupi. Chifukwa chaichi, abwino mphamvu Zochita umalimbana kuwonjezeka minofu misa.

Nthawi zambiri, kunenepa munthu kapena mtsikana akufuna osati mankhwala, koma kuti zokopa kwambiri. Mothandizidwa zolimbitsa thupi zovuta silingakhoze kokha kuonjezera kulemera, komanso kuwonjezera buku akusowa malo oyenera. Imathandizira pa ndondomeko thandizo kwa zowonjezera osiyanasiyana masewera: mapuloteni, Creatine, creatine, amino zidulo.

Aliyense amene akugwira ntchito kuti tithetse vutoli, mmene kunenepa mu nthawi yochepa, Mpofunika yeniyeni tsiku kudya chakudya. Pafupi theka la ora pamaso pa kulimbitsa thupi - gawo la chakudya mapuloteni kugwedezeka. Kwambiri makamaka mu nkhani iyi, dzinthu (mpunga, buckwheat, Mapila) kapena pasitala ndi ufa wa tiligu. Kutenga creatine muyenera ola pamaso maphunziro ndi atangotha maphunziro.

Kuti pambuyo mphamvu maphunziro asaone ngati ndimu cholizira, mungathe kudya nthochi banja kapena yogurt wokoma. akamwe zoziziritsa kukhosi Izi adzalola thupi kubwezeretsanso masitolo glycogen mu minofu. Pa nthawi yomweyo, kutenga Creatine ndi amino zidulo (mapuloteni-zimam'patsa osakaniza).
Pasanafike theka la ola pambuyo thupi, kudya amadalira gawo la zakudya zomanga thupi (tchizi, nkhuku m'mawere mazira).

Kaya mukufuna kuti achire kapena M'malo mwake, mukufuna kuchotsa pogwiritsa owonjezera, kulemera ulamuliro N'zosatheka kuwerenga zopatsa mphamvu. Kulemera kuchuluka thupi, zokwanira kudya tsiku lililonse 500 kcal kuposa mwakale. Musaiwale kuti anthu zopatsa mphamvu m'thupi mwanu ayenera kukhala zosafunika. Mu anapezazo, ndi kukumbukira mtengo wa mphamvu kuti makalasi pa masewero olimbitsa thupi, ntchito kunyumba, ndipo ngakhale ulendo galimoto kapena mayeso kukonzekera. Kumene mosamala kuwerengetsa lililonse "kuyetsemula" sizimatanthauza Komabe, ambiri "mphamvu-tima" utakhala okhazikika adzakhala ndi kuganizira.
Dziwani kuti malangizo awa mmene kunenepa mu nthawi yochepa, ntchito kokha molumikizana ndi katundu mphamvu. Mwachidule chifukwa kumwa ndi kwa amino asidi, agwedeza mapuloteni ndi Creatine mwamtheradi opanda ntchito.

Ngati inu thukuta mu masewero olimbitsa mukumana sanakonzekere Komabe, kuti achire ngati, yesani njira ina: kudya ndi kusuntha zochepa. Koma kumbukirani kuti kuyamwa matani wokoma, mchere, mafuta, yokazinga ndi kusuta sikuthandiza. The zakudya ayenera kukhala mkulu kalasi, moyenera ndi monga zipatso, ndiwo zamasamba, nsomba mafuta, azitona kapena mafuta mpendadzuwa, nyama, mkaka, mkate, rye ndi tirigu.

Onetsetsani kuti kugona maola osachepera 8 patsiku. Chonde mu tsiku lililonse la masana kugona, osachepera pa azisangalalo. Nthawi zambiri, kunenepa simungathe anthu kwambiri mantha ndi n'zaka. Pankhaniyi, kuthandiza boma la mgwirizano maganizo adzalola anati yoga, chikhalidwe akuyenda.

Kumene, ayamikira bwanji kunenepa mu nthawi yochepa, sikungakuthandizeni ngati kuchepa thupi kwambiri chifukwa cha matenda, kuphatikizapo matenda m'mimba kapena chithokomiro. Pankhaniyi, kuzindikira ndi troubleshoot zingathandize kafukufuku mabuku. Pokhapokha Inde mankhwala tikhoza kulankhula za zakudya ndi thupi kunenepa.