Uri Kudya Nechisimba Here?
Kudya chakanaka kuti musimba kukura kunokosha. Zvinosuruvarisa, pane zvinhu zvishoma zvisinganzwisisiki pane izvi. Kuumba misuli tsanangudzo ibasa rakaoma uye inoda kuti utano hwakanaka huve hunoita kuti zviitike. Kudzivisa zvikanganiso zvakafanana zvinokubvumira kukudziridza chirongwa chakanaka chekudya uye kuzadzisa izvo zvakakosha kuwanda kwezvizhinji.
The Problem
Kufamba nezvokudya : Kudya kunenge kuve kukanganisa kwakaipisisa kwakaitwa apo kuedza kuvaka maonda akawanda (musuru). Ichokwadi, mutumbi uchatsvaga simba rekushandisa kuti ushandise apo makoriyori akadzivirirwa. Fungidzira kuti chii, mishonga yemasumbu inoonekwa semafuta mumuviri uye ichapa simba apo makorikoni ari pasi. Kana usingadyi zvakakwana kuti utsigire musimba wako, haugoni kukura kuonda. Mukuwedzera, nzara yemafuta ichawedzera zvivigiro zvemafuta uye inokusiya iwe unetseka kuti chii chakaitika.
Kwete kudya zvakakwana mapuroteni : Mapuroteni ndiwo macronutrient anodiwa anodiwa musimba kukura nekugadzirisa. Kusadya zvakakwana kunogona kusimuka kuonda masimba (musuru) kuchema kutarira.
Kurambidza carbs : Mahydrohydrates anokosha macronutrients uye yako inotyisa simba. Carbs inopa simba rinodiwa kune avo vanoshanda zvakaoma uye zvakare kuzadza musikana glycogen (magetsi ezvigetsi). Kutora carbs kubva pane zvekudya zvako kwezuva nezuva kuchaderedza mutambo wako wekutambira uye uchisiye misumbu yako ichirwisa michina.
Kwete kudya mafuta : Mafuta anopa utano anobatsira kusimbisa metabolism uye kutungamirira hormone basa. Kuchengeta mafuta ane utano kubva pane chikafu chako kunogona kubvarura muviri wako wepamusoro kwekushanda uye kuderedza basa kukura musumbu uye kurasikirwa nemafuta. Kutaura kwekare kuti 'kudya mafuta kunokugadza' inhema uye zvechokwadi haisi shamwari yekuvandudza mutsara tsanangudzo.
The Solution
Bvisa chikafu chacho uye udye mutsva. Muviri wako unoda zvokudya zvine utano kuti uite zvakanaka. Izvo zvinodiwa zvepanyama zvepurogiramu yakawedzerwa yezvokuvhiya zvinoda zvimwe zvinodarika. Ino haisi nguva yekufungisisa kudya kunosiya misipa yako yakadzika uye simba tanked. Kudya senyoni uye kutevera fad kudya hakuzokudziridza musundu tsanangudzo iwe unofarira. Kuwana miviri yakaoma inoda kuti iwe udye zvakasiyana-siyana zve macronutrients. Kuti uwane musimba muviri, zvichave zvakakosha kudya mapuroteni asina simba, carbs ane utano, mafuta akanaka, uye kunwa mvura zhinji zuva rose. IAmerican Council on Exercise (ACE) inoratidzira kudya zviduku zvishoma (zvinodya kure) musonda panguva yekuchengeta mafuta.
Idya mapuroteni ekutsigira musimba wako. Puroteni inoumbwa neamino acids inobatsira nema cell function uye musimba kugadzirisa. Amino acids inofanira kuwanika musimba metabolism (simba) uye nekuenderera mberi anabolism (musimba kukura). Ichava chiyero chakanaka cheprotini yekudya kuchengeta muviri wako mune zvakanaka mainino acid kuenzanisa kuvaka musumbu . Kunonoka kwechiyero kunoreva kuputsika mumasumbu emasumbu. IAmerican College of Sports Medicine inokurudzira huwandu hwakawanda hwe 10 kusvika ku 35% yean caloric kudya inobva kumapurotini akagadzirirwa pane mumwe munhu.
Idya carbs kuti upe hutano hwekuvaka musimba uye uchengete huwandu hwehuga hwehuga kunyange zuva rose. Kushandisa michero yemakrohydrates sezviputi, michero, uye mbeu muzvikamu zvakakosha zvakakosha pakukura kwemisimba nekuderedza mafuta. Marashi ane utano anopa mafuta akakwirira ekushanda zvakaoma uye musimba wakatsanangurwa zvakanaka. Pane musiyano pakati pezvakanaka uye zvakashata emakhahydrates uye mishonga yakasimba yemarashi inokurudzirwa. Carbohydrate (CHO) zvinodiwa zvicharamba zvichienderana nekuita basa. Vane basa rinokosha kwazvo rekudzorera musimba glycogen (mafomu akachengetedzwa esimba) mushure mekushanda zvakaoma.
Idya mafuta ane utano kuti ubatsire hormonal function, kunyanya testosterone nokuda kwekukura musumbu. Waiziva here kuti mafuta anopa 70 muzana emasimba ako ekuzorora? Uyezve, mavitamisi anokosha anogadzirisa mafuta, D, E, uye K anowanikwa nokudya mafuta ane utano . Fati inewo basa rinokosha re padding uye kuchengetedza nhengo dzako dzinokosha. Mumuviri wako haumhanyi zvakakwana pasina mafuta akakwana. Kungofanana nekudya carbs, kudya mafuta akawanda kunowanzodiwa kuti uite zvinodiwa zvemuviri zvekushanda zvakaoma. Kudya mafuta ane hutano muchikamu chakanaka hakuiti kuti iwe uve mafuta uye inokosha macronutrient muviri unodikanwa kuti uwedzere muviri wakaonda.
Chirongwa Chakanakisisa cheMusumbu Kukura
Kudya zvokudya zvakasiyana-siyana zvekudya-zvakakomba zvinobva kumapurotini, makhahydrates, nemafuta zvakaratidza kuti zvinobudirira pakukwanisa kukura kwemasumbu. Zvokudya zvakashata zvakakosha zvinotengeswa zvikuru uye zvinoreva kuwedzera musimba kuvaka. Izvo zvose izvi zvinopisa here? Pane zvokudya zvakasiyana-siyana zvinofanira kuteverwa pakuvaka musuru here?
Maererano naKelly Pritchett, PhD, RD, CSSD, National Media Spokesperson yeChikamiro Chekudya uye Dietetics, kudya kwakakwana hakukurudzirwi. Pane kudaro, anopa chinangwa chekuti chinangwa chekuwedzera mapuroteni kudya uye kuwanikwa. Izvi zvinoreva kudya zvokudya izvo zvakakosha zveproteine ​​zvinobatsira musimba kugadziriswa, uye kubatanidza kusanganisira:
- Nonda nyama
- Hove uye huku
- Mazai uye dairy
Pritchett anotaurawo kuti mapurotini anowedzera nguva yakakwana yekukura kwemisumbu. Anoratidza kuti mapurotini ane nguva yakaratidzwa kuva akakosha pakugadzirisa MPS (kunyanya mukati maawa makumi maviri nemaviri mushure mekuita basa). Zvisinei, zvidzidzo zvemazuva akawanda zvakagadzirirwa kutarisa kuti izvi zvinoshandura sei kupfuura nguva (kureva kana mumwe munhu akaita izvi zvisingaperi). Kuti ujekese, chirwere chakanaka chinogona kutsanangurwa kunyanya ku 0.3g protein / kg muviri wehuni kana mumwe munhu achida kuwedzera mapuroteni avo kudya.
Zvokudya zvakakwirira mumamino acid leucine zvakakoshawo pakuvaka musisi inonzi Pritchett. Maererano neongororo dzakawanda, leucine yakarongedzwa kuti ikurumidze MPS (kana kukurumidza kushanda).
Izvo zvinotevera zvinosanganisira leucine-richine zvokudya zvakakosha kune zvakakosha zvakakosha:
- Lean steak
- Soybeans
- Firm tofu
- Cheese
- Chicken uye nyama yenguruve
- Hove uye hove
- Nyemba
- Nuts uye mbeu
> Sources:
> American College of Sports Mushonga, Protein Inonzi Optimum Muscle Maintenance , 2015
> American Council on Exercise, How Eating Too Little Will Eat Up Your Fat-Loss Goals, 2015
> Eric R Helms et al., Mazano-based based recommendations pamusoro pekuvaka muviri kumakwikwi ekugadzirira: chikafu nekuwedzera, Journal of the Internation Society of Sports Nutrition, 2014