Mukati
Kudya kwehutano ishamwari yakakosha kune yemitambo mararamiro! Nekudaro, ine hunyengeri hwayo uye zvakavanzika. Kunyangwe kana iwe wakatsunga kubvisa huremu hwakawandisa nekukurumidza sezvazvinogona uye wakagadzirira kudzidzira ziya rechinomwe, chenjera: kurasikirwa uremu mune yekurovedza muviri kunoda kutariswa kwete chete kune kuumbwa kwemenyu, asiwo kuchikafu purogiramu.
Sei kudya kwehutano kusiri sekudya?
Nezwi rekuti "kusimba", iro rakapinda mumutauro unoshanda wemutauro wechiRussian wemazuva ano kwete kare kare, isu tinoreva nyika yese yezvinhu: kubva pakurovera pabhasikoro rekurovedza muviri kusvika pakusimudza simba. Imwe yekutangira inodzipfupikisa: itsika kushevedza kugwinya chinodzidziswa kurovedzwa kwemuviri chakanangana nekuvandudza chimiro nehutano hwakazara.
Kazhinji kazhinji, kugwinya muchimiro cheboka cardio kurovedza muviri kana kurovedza muviri kunoitwa kana zvichikosha kuti uderedze huremu. Uyu mutambo wakakura, uyo une nyanzvi dzayo, asi huwandu hwe "vanhu" vemajimu vadzidzi kana vanhu vanoshanda vanotungamira hupenyu hwakajairika. Kune avo vakarongeka kwazvo, kudzidziswa mukuenderana kwayo kunova chinhu chehutsanana maitiro; mumwe munhu munguva pfupi ane nguva yekupfuura akati wandei "kudanana" uye "kurambana" neyekurovedza muviri.
Muzviitiko zvakawanda, chimwe chezvikonzero chikuru che "kuputsa hukama" nekudzidziswa chikafu chisina kusarudzika chisina kusimba, chisingape simba rekudzidzira uye zviwanikwa zvekudzoka.
Kune vekare-nguva yemitambo nzvimbo, hapana nzvimbo dzine rima mune yekudya kwekusimba: ivo vakadzidza kunzwisisa muviri wavo uye vanotungamirwa neiyo "peturu" uye nei ichida kushanda. Nekudaro, kana iko kudikanwa kwekugwinya kwekudzikira uremu kwave kuoneka nekuda kwehuremu hwakawandisa kana kuda kwekuchinja huwandu hwechimiro nerubatsiro rwekudzidziswa, mubvunzo wekudya kwakakodzera unouya pamberi.
Uye pano vazhinji varasikirwa nehuremu vanoita chikanganiso, zvinogumbura mukushushikana kwavo: sekudya kwekusimba, chirongwa chekudya chinosarudzwa chakanangana nekukurumidza kurasikirwa kwehuremu hwemuviri. Kutsvaga chimwe cheizvi zvekudya nhasi hakuna kuoma: taura zvikafu, fud zvikafu, ese marudzi ezvikafu zvine chivakamberi "hapana". Nzira dzakadai dzekudzikisa huremu dzinowanzo ruramiswa kana iwe uchida kukurumidza kuzviisa muhurongwa kana kushandura tsika dzako dzekudya, semuenzaniso, kubvisa zvishuwo zvemaswiti, asi kana iri kugwinya, kudya kushoma, zviri pachena kuti hakuna imwe (kana kunyange akati wandei!) Zvekutanga zvinovaka muviri, zvine njodzi.
Kudya kwehutano: 6 muviri mashandiro aunoda kutarisira
Kuita kugwinya chikamu chehupenyu hwako kuitira kuti uve wakanaka uye uve noutano, gadzirira chokwadi chekuti iwe uchave neimwe nguva yekugadzirisa: muviri unoda kudzidza kurarama mumamiriro ezvinhu apo unotarisirwa kuve wakagadzirira kunetseka uye zvinotevera shanduko dzakakomba. Kuti dzidzo yemuviri ive mufaro, uchigadzira chikafu chako chemuviri, usakanganwa nezve:
Utano hwemwoyo (kumanikidza, kuyerera kweropa, kutakura oksijeni)
Basa rekufema
Kutsigira kugadzirwa kwehomoni
Rutsigiro rutsigiro
Tsandanyama nemapfupa
Metabolism.
Zvinhu hazvina kuiswa munzvimbo yeakakosha - chimwe nechimwe chazvo mune chakakosha kukosha. Ndokusaka kana uchiita chero mutambo, kusanganisira kurovedza muviri, zvakakosha kuti utarise zvese zve "basa" remuviri. Uye chikafu chekusimbisa muviri chinongofanira kusanganisira mapuroteni, mafuta, makabhohaidhiretsi, mavitamini ane zvicherwa, uye huwandu hwakaringana hwemvura - zvikasadaro, kudzidziswa, panzvimbo pehutano nerunako, kunounza kupera simba, izvo, nhamo, kunoreva kusawirirana, asi kutsoropodza mamiriro akasimba masisitimu.
Kudya kwakanyatsofungidzirwa kwekusimba uye kudya kwakadzikama kwehutano kuchakubatsira iwe kurovedza muviri pakukwira kwakaringana, asi panguva imwechete.
dzivisa kutanga kwakakurumidza kwekuneta
tsigira kudiwa kwekupora
simbisa muviri uye shandura huwandu hwemafuta / mhasuru
kunatsiridza kusangana
kuderedza mikana yekukuvara
kuderedza njodzi yekutemwa nemusoro uye kurwadziwa nemudumbu
Kudya kwehutano: chii chiripo?
Kudya kwehutano kune vaviri vanonyanya kutaurwa - makabhohaidhiretsi (makabhohaidhiretsi) uye mapuroteni. Carbohydrate - Inopa simba kumuviri uye chikafu chehuropi uye tsinga. Mumumuviri, makabhohaidhiretsi anochengetwa se glycogen (starch yemhuka) mumhasuru uye chiropa, uye anoshandiswa kumusoro kumusoro panguva yekurovedza muviri. Naizvozvo, kushomeka kwechikafu chehydrohydrate muchikafu chekusimbisa muviri kuchaita kuti zvikoneke, kutaura zvazviri, kugwinya - zvinonetsa kuita makumbo kushanduka kana muviri uchida kurara.
Iwo akanyanya kukwana masosi emakabhohaidhiretsi ekudya kwekusimba ndiwo marefu cheni makabhohaidhiretsi. Izvi zviyo zviyo uye zvigadzirwa kubva mairi, michero nemiriwo ine yakaderera glycemic index - muchidimbu, zvinhu zvose zvinogadziriswa zvishoma nezvishoma, zvichipa kunyange kupa simba.
Mapuroteni muzvokudya zvemuviri anoita basa re "mabhuroko ekuvaka" emhasuru: mushure mekudziya, kushanda uye "kushandisa", mhasuru dzinoda chikamu cheamino acids yeprotein synthesis. Zvichienderana neiyo bioavailability uye huwandu hwemapuroteni, iyo inouya "yekuvakisa zvinhu" mukati mekufamba kwemhasuru inozoshandiswa kungave yekudzoreredza kana yekukura kwetishu. Sezvaunogona kunzwisisa, kana mapuroteni asina kukwana kupihwa chikafu pachikafu chekusimbisa muviri, mhasuru, idzo dzinofanirwa kusimba uye dzichitsungirira, dzinotanga kutambura nedystrophy, chaizvo "vachizvidya" ivo pachavo.
Mafuta mune kudya kwehutano inyaya inoda kutarisirwa uye kudzorwa. Zvirokwazvo, chikafu chine mafuta chinofanira kudzivirirwa nguva pfupi usati wadzidziswa - mafuta haapi simba rakachena, matura eglycogen haaumbike, uye maitiro ekugaya, uye nawo, uye nawo, metabolism inodzikiswa zvakanyanya. Nekudaro, usamhanye kurega zvachose: pane mafuta ane hutano anogona kukubatsira kudzikira huremu! Fatty acids (kunyanya isina masururated) yakakosha mumenyu yekusimbisa muviri - yakakosha kune yemoyo, yepakati yekutya uye endocrine masystem, inochengetedza kusimba kwetishu, kutora chikamu mumitosis (kupatsanurwa kwesero), kushanda senzvimbo yekuchengetera uye yekutakura yemafuta-soluble mavhitaminzi.
Uye, chokwadi, usakanganwa nezvemvura. Muchikafu chekusimba padanho rekushanda uremu, inodiwa semhepo - nemvura, zvigadzirwa zvekuparara kweprotein nemafuta, chepfu inobviswa, nerubatsiro rwayo mvura yetishu inovandudzwa. Asi kunyange panguva iyoyo inofadza, apo uremu hwakawandisa hunokundwa, uye hunoramba huripo chete kuwana mhasuru dzekuveza uye chiseliness yemufananidzo nerubatsiro rwekudzidziswa, mvura haina kurasikirwa nekukosha kwayo: pasina kukwana kwemvura kunwa, kuumbwa kweprotein ine utano. masero hazvibviri. Mvura inobatsira kupa mamhasuru neokisijeni, uye kuwanda kwayo kwakakwana hakungoite kuti zvive nyore kutsungirira kuomarara kwesimba, asi zvakare inobvisa marwadzo emhasuru ayo anozivikanwa nevatsva vehutano.
Chenjerera, zvakakosha kuti usakanganise mvura yakachena uye zvinwiwa, kushandiswa kwayo kwakaenzana nekudya kwekudya - jisi, gobvu yakaviriswa zvigadzirwa zvemukaka, mapuroteni anozununguka. Ivo (sekofi netii) havabatanidzwe muyero yekunwa kwemvura, iyo, panguva yekushanda kwesimba rekuita, kumukadzi anorema anenge 70 kg, inosvika 2 malita (kugadzirisa ichi chiratidzo kune huremu hwako, wedzera kana kubvisa 250 ml. yemvura inoenderana ne10 kg yehuremu).
Kuregeredza, kuoma muromo, kudzikira kwakapinza mumafungire, uye kunyangwe kusavapo kwemhedzisiro inoonekwa pakanangana nekurovedza muviri nguva dzese uye kudya kunofunga kwehutano kunogona kuva humbowo hwekushaikwa kwemvura! Vezvehutano vezvehutano vanoyambira kuchengetedza hydration mune zvidiki asi zvakajairwa sips panguva yekurovedza muviri kwakanyanya kwemaminitsi makumi mashanu, uye nekumisikidza chinwiwa chemitambo kune yakajeka mvura kana iko kurovedza kunogara kwenguva refu. Iwo makabhohaidhiretsi mune yako yekumwa chinwiwa anozopa yakawedzera simba uye electrolyte ichakubatsira kukuchengeta iwe uine hydrated.
Kudya kwehutano: kudya rini?
Kunyangwe kana chinangwa chako chiri chekubvisa akawanda seanovenga mapaundi ekuwedzera sezvinobvira munguva pfupi, pre-Workout nzara stereki inopesana. Kuumbwa kwendiro uye saizi yayo ndeyakasiyana uye zvinoenderana nehunhu hwekusimba, mamiriro azvino emuviri wako, zera uye nemhedzisiro inotarisirwa. Menyu yakatarwa ichabatsira murairidzi wako kunyora nekugadzirisa, asi zvirevo zvakajairika pakudya kwehutano ndizvo zvinotevera:
- "kurodha" kudya kweiyo imwe nehafu kusvika maawa maviri usati wadzidziswa: "marefu" makabhohaidhiretsi uye mapuroteni akasimba esimba uye kunzwa kwekuzara pasina kudya zvakanyanya;
- kana iwe usina kuwana nguva yekudya kwemasikati "chaiko" uye uchinzwa kuti hauna kusimba zvakakwana, hafu yeawa usati wadzidzira unogona kunwa girazi remukaka (chigadzirwa chine zvese mapuroteni nemahydrohydrate);
- panguva yekudzidzira - mvura muzvikamu zvidiki pamaminetsi gumi nemashanu kusvika gumi neshanu (chenjerera kudikitira - kana yakasimba, zvinodhura kuti unwe kubhadhara hunyoro hwekushandisa);
- nekukurumidza mushure mekudzidziswa kwemaminetsi makumi maviri nemakumi matatu unofanirwa "kuvhara hwindo rehydrohydrate" uye udye anenge magiramu zana echigadzirwa chine makabhohaidhiretsi anokurumidza (iyo sarudzo ingori girazi remuto wemichero, bhanana diki, kabohydrate cocktail ine glucose neuchi );
- Unogona kudya chirairo nechikafu chakasimba "chakajairika" maawa mashoma mushure mekudzidziswa. Zvinokurudzirwa kusadya zvigadzirwa zvine caffeine panguva ino - ichi chinhu chinovhara kuita kwe insulin (ona pazasi).
Ndeapi "mahwindo" anogona kudya kwekusimba "kutarisa kunze"? Nepo mahwindo emagetsi achiramba achingoita nharo, vazhinji vezvemitambo vatambi vezvokudya vanobvuma kuti pfupi-cheni, kana yakakurumidza-cheni makabhohaidhiretsi akakosha mushure mekurovedza muviri nekuda kwekugona kwavo kuburitsa iripedyo-pakarepo ye insulin.
Munguva yekudzidzira, "kushungurudzika" mahormone adrenaline uye cortisol inogadzirwa. Nepo paine mutoro pamhasuru uye zvitoro zvine mafuta zviri kudyiwa, ivo "vanomirira mukuvandira": kana ikasiiwa isina kuchengetwa, huwandu hwakawedzera hweaya mahormone unopa muviri kuraira kwekuchengetedza mafuta, uye semhedzisiro, hapana kuonda pane kudya kwehutano kuchashanda. Insulini inopesana neadrenaline uye cortisol, iyo nechitarisiko chayo inomisa kukakavara kwavo. Naizvozvo, kushandiswa kwekukurumidza makabhohaidhiretsi pakarepo mushure mekudzidziswa kunongobatsira chete kuwirirana: zvese zvichabatwa zvisina kana trace, muviri unodzoka kubva kunetswa metabolic hutongi kuenda kune zvakajairwa, usina nguva yekuvhara simba remagetsi, uye iwe ucharamba wakasimba uye chimiro chakanaka nekuda kwekuwedzera kwakakodzera mumashuga eropa.
I "protein hwindo", zvinoenderana nevimbiso dzevadzidzisi vanoverengeka, inovhura zvishoma gare gare pane iyo makabhohaidhiretsi, asi inoramba iri "yakavhurika yakavhurika" kureba, kusvika paawa. Chitarisiko chayo chinoreva kuti zvese mapuroteni chikafu chinowanikwa chinguva chidiki mushure mekudzidziswa chienda mukuita, kudzoreredza apera mapuroteni matura emhasuru uye kushandira kuumbwa kwemasimba matsva akasimba.
Iwe unofanirwa kuziva kuti physiologically, hwindo reprotein rinovhura imwezve nguva, zvisinei nekudzidziswa - izvi zvinoitika husiku. Patinenge takarara, muviri unogovera mapuroteni apinda mauri, saka kudya kwekusimba kwehuremu kunofungidzira kuti pakudya kwemanheru mune yakapusa uye nyore kugaya mapuroteni chigadzirwa - semuenzaniso, akati wandei akabikwa mapuroteni ezai kana chikamu yekottage chizi ine kefir.
Kudya kwehutano: yakawanda sei kudya?
Kuti udzidzise mune yekurovedza muviri uye kurasikirwa nehuremu, zvakakosha kuti simba remubhadharo rinopindirana nekudyiwa kwaro nechikafu - ipapo "akaomeswa-akaomarara" mafuta akachengetwa anozoshandiswa. Naizvozvo, chiyero chemuviri wekusimba uremu chinotarisa pachiratidzo cheinenge mazana mashanu ezuva nezuva macalorie (iyi ndiyo hushoma kukosha, kwezano rega rega, bvunza murairidzi wako kana shandisa macalculator). Tafura yedu yezvikafu macalorie inobatsira kuverenga kukosha kwesimba kwechikafu.
Paunenge uchigadzira menyu yakagadziridzwa yemitambo, usakanganwa nezve akasiyana uye chiyero. Pakati pezvigadzirwa zvese, iwe unofanirwa kusarudza izvo zvinogadziriswa zvishoma muindasitiri: kusiya chikafu chinokurumidza, semi-apedzwa zvigadzirwa, chikafu chakanatswa. Chikafu chekusimba ndezvekudya zviri nyore izvo zvaunogona kugadzirira kumba zviri nyore uye kuenda newe kuti ubate kuruma kuti udye kubasa. Paunenge uchigadzira chikafu, ipa sarudzo kune kaviri boiler, grill, kubika muchoto pasina mafuta.
Zvinokurudzirwa kutora chikafu pane yekugwinya kudya 5-6 kanomwe pazuva muzvikamu zvidiki. Hazvikurudzirwi kutora mabhureki marefu, kuti usasundidzira muviri kuti uite simba rekuchengetedza uye kuchengetedza mafuta akachengetedzwa.
Usakanganwa kuti kugwinya kwemuviri kunoreva kwete chete menyu chaiyo, asi zvakare kunwa yakawanda yakachena mvura zuva rese. Uye chikafu chinovaka muviri chekurema chinorema chinokusungira kuti unwe imwe 1 - 1,5 litita emvura.
Mhedzisiro yekudya kwekusimba, pamwe nekudzidziswa, haisi kuoneka nekukasira, asi mushure memwedzi mitanhatu unenge uine chikonzero chakanaka chekuzvikudza pachako kubva chero kona: ino nguva ichave yakakwana "kuumbiridza" muviri wako zvinoenderana neyako kuedza!
Breakfast breakfast: girazi remvura, omelet yemapuroteni maviri uye imwe yolk, chikamu chidiki che oatmeal nema berries, kofi isina shuga
chisvusvuro: michero, yakaderera-mafuta kottage chizi, kana isina yogati
dhinha: Yakabikwa huku zamu, chikamu chemupunga wemusango, green saladi
kudzidza
“Hwindo”: Carbohydrate kana protein-carbohydrate cocktail (semuenzaniso, yakaderera-mafuta mukaka + ½ bhanana + 1 tsp Uchi)
Manheru masikati: mbatata yakabikwa nemishonga uye yogati
dhinha: 200 gr yezvokudya zvegungwa zvakabikwa, broccoli yakanyoroveswa, girazi kefir.
Hazvina kuoma kuzvinyora wega menyu yekudya kwekusimbisa muviri: zvakakwana kuti unzwisise kuti unogona kudya zvese, asi nenzira inobatsira, chiyero uye kuenderana.
indavhiyu
Poll: Chikafu Chakadzikama Kudya Kwakakosha Kuti Kubudirire Kubuda?
Pasina chikafu chakakodzera, kusimba hakuna musoro: kurovedza kunongopedza muviri.
Ndine chokwadi chekudya kwakanyanya kugwinya ipuroteni, uye makabhohaidhiretsi anokuvadza.
Kana iwe uchirovedza muviri zvakanyanya, hazvina basa kuti unodya chii - zvese zvinopiswa munzvimbo yekurovedza muviri.