Svetera Kurudyi Kuti Uwane Zvigumisiro
Iwe wakaita chisarudzo chekuita maitiro, kurasikirwa uremu uye kuderedza mafuta emuviri . Kuwana kukodzera uye kurereka kune zvinangwa zvakakosha asi kushandisa nzira dzakakodzera zvichave zvakakosha pakubudirira kwako. Kushandisa purogiramu yehutano hwemumwe wako kana itsva yekudya fad inogona kuve yakanaka asi iyo inoshanda kune imwe haisi nguva dzose kune imwe.
Nhanho inotevera yekuzadzisa zvinangwa zvehutano hwako ndiko kuziva kuti ungazviita sei nenzira yakarurama. Izvi zvinoreva kutsvakurudza uchapupu-hwakakosha hunoratidzwa hunoshanda chaizvoizvo. Magazini uye asingavimbiki paIndaneti nzvimbo dzinogara dzisingatauri chokwadi chakakwana pamusoro pemafungiro uye chikafu. Zvichave zvakakosha kuswedera pakuwana zvakakodzera zvakakwana uye nemashoko akakodzera kuti uite zvinangwa zvako.
Vakawanda vanoita-ivo-ivo pachavo (DIY) zvinovaka muviri uye mapurogiramu ehutano haakurudzirwi kune vatsva kana kunyange kune vanhu vakuru vanoshanda. Zvinogona kuedza kushandisa shanduro itsva yefad iyo ichivimbisa muviri wakakwana mumwedzi, asi zvipikirwa zvisina zvazvinoita zvakafanana nemigumisiro inonyadzisa. Kana zvasvika pamigariro yako yehutano uye yehutano, zvakakosha kuti ugadzikane nemashandisirwo akakodzera anogona chaizvo kukusimudzira kubva zvakanaka uye kupa migumisiro yenguva refu.
Nei Kuvhara Zvikamu Zvingashanda Newe
Vazhinji venyu vanotenda kuderedza shure makoriro ndiyo nzira yakanakisisa yekuderedza uremu uye kuderedza mafuta emuviri. Zvokudya zvakakurumidza kugadzirima zvinomira shure kweiyi pfungwa asi kutsvakurudza kunoratidza kuderedza makoriyori zvingashanda kukurwisa iwe.
Hapana chinhu chiripo mu-low-calorie diet, piritsi kana pfudi inoita muviri wakagwinya. Kuwana marefu kunoda kuchinja mararamiro ehupenyu. Izvi zvinosanganisira kudya kudya kwakanaka nekuita muviri kuitira kuti uite zvinangwa zvako.
IAmerican Council on Exercise yakataura kuti calorie inorambidzwa inogona kuunza mafuta ekuchengetedza . Apo makoriori anoenderera mberi achideredzwa, muviri unotanga kushandura mishonga yakaonda uye musimba panzvimbo panzvimbo. Zvimwe zvinetso zvinosanganisa zvinogona kusanganisira kuneta, chizuru, kuvhiringidzika, kushungurudzika mumimba uye kunyange kuwedzerwa kwolesterol yakawanda.
Kuti urereke nzira yakarurama, kudya zvakanaka uye kwete kunyanya kukosha huzivi huri nani. Zvokudya zvine utano, kunyanya zvirimwa zvakaderera mumakorikori asi zvakanyanya muzvimiti zvinotitendera kudya zvakawanda mumazuva ezvokudya zvedu zvezuva nezuva.
Apo patinodya miviri yakanaka ye macronutrients (mapuroteni, makhahydrates, mafuta), tinokwanisa kusendamira tisingavhiringidzi muviri wakanaka. Yakakodzera caloric kudya inogadzirisa metabolism yedu , inotitendera kuti tirasire mafuta uye kuwedzerwa masimba akawanda.
Maererano neAmerican College of Sports Medicine, vakadzi vanofanira kudya zviduku zvinopfuura 1200 makori zuva nezuva uye murume asina kusvika 1800 makori. Kana mumwe munhu ari kutora chikamu chekuita muviri nguva dzose, mararic values aizowedzera kuti awedzere kuwedzera kukumbira kwenyama.
Kutora : gara kure nemabiko e-calorie, kudya kwehutano, kudya zvinangwa zvinokonzerwa, uye kudya kwemitambo . Iko kusanganiswa kuchakurudzira kugadzikana uye kuonda apo uchikwanisa kuchengetedza hutano hwakanaka.
Isa Chikafu chinoshanda
Zvokudya zvinovaka muviri zvinonyanya kukosha pakuzadzisa muviri wakasimba. Pasina kudya kwakakodzera kunobatsira kutsigira musimba kukura, iwe unogona kunge wakanyadziswa uye wakagumbuka. Vanhu vakuru vanoshingaira nevatambi vanoona kudya kwakagadzikana kunodya sekuwedzera kumabasa avo nekugadzirwa kwemuviri.
Kana iwe ukashandisa kudya kwakanaka kubva pakutanga iwe uchava nechepamusoro kune avo vanoda kuti vangaisa mu tsvakurudzo. Kudzidzira woga kunobatsira asi kuchava kuwedzerwa kwezvokudya zvakanaka zvinoita kuti kusiyana kwomuviri wedu kutaridzike. Iwe unoda kuchinja muviri wako here? Zvinotora kuchinja zvaunodya zuva nezuva.
Vakawanda vakuru vanoita basa nevatambi vanoshandisa chikwata chepakati pe 80/20. Izvi zvinoratidzira 80 muzana yehutano hwedu hwemweya hunobva pakudya kwakanaka kwezvokudya uye makumi maviri kubva asi kubva muzana kubva pakuvhima.
Tinogonawo kutarisa chiyero che 80/20 mune zvakanyatsonaka zvekudya. Izvi zvinoreva kuti 80 muzana yezvatinodya zvinobva kune zvakakosha kudya zvekudya, kunyanya mbeu. Izvo 20% inosara inobvumira zviduku zviduku zvekudya zvikamu zvekudya kwakakwana.
Chero nzira, kushandisa utano hwakanaka hunoshanda huchava hunokosha mukuderedza uremu, kuderedza mafuta emuviri nekuwana musuru.
Takeaway : shandisa chirongwa chinopa utano hwakanaka kutsigira musimba kukura, kuchengeta utano hwakanaka hwemetabolism uye kukurudzira mafuta kupisa.
Bonus info uye samples foods : kuronga kudya kwakanaka uye kudya zvinonaka kuti uwane zvinangwa zvako.
- Simba rokusvitsa rinogona kusanganisira mishonga inopa utachiona yakasvibiswa sezvakaita mazai evha, chikamu chechikafu chakasimwa, uye 1/4 sliced avocado. (yakasimba mapuroteni, ane hutano hwakanaka-fiber e-carbohydrates, mafuta ane utano)
- Nyoka inogona kusanganisira apulo yakakanyiwa nehupuni imwechete yepanutar butter kana imwe nut butter. (maitiro e-carbohydrate akanaka uye mafuta akaenzana)
- Zvokudya zvinogona kusanganisira 4oz grilled skinless chicken chifu pamwe nerutivi rwezvipembenene zvinomera. (hoonda protein, fibrous carbohydrates)
- Nyoka inogona kusanganisira 1/2 mukombe yakadzika-mafuta cottage cheese uye 1/4 mukombe itsva pineapple. (mapuroteni, maitiro ega ega-ehydrates)
- Kudya kunogona kusanganisira saoz yakagadzirwa 4oz, 1/2 mbatata yakabikwa, uye simba remahodhi (spinashi, kale, chard) yakagadzirwa neBalsamic vhiniga (mapuroteni, marashiro ane utano, fibrous carbs, utano hwakanaka)
Tarisa paMuscle Gain uye kwete Kurasikirwa Kwemafuro
Kuwana nzira yakarurama kunovimbisa kuti tinogona kuderedza mafuta emuviri kana tichiwana musuru. Iyi haisi nguva yekudzivirira zvidimbu zvinokosha zvinodiwa kutsigira muviri kushanda. Kuvaka musuru ibasa rakaoma uye rinoda mishonga yakanakisisa yemitambo . Tsvina inonyanya kushandiswa mishonga inoshanda inoda macronutrients, kunyanya mapuroteni.
Apo zvatinotarisa zvinoenda kune kudya kwakanaka kwezvokudya kuva chigadziro chakasimba chekuzadzisa zvinangwa zvedu, tinozorodza pamusoro pokuzvidzivirira isu pachedu. Chinangwa ndechokuti uve wakaonda uye musimba uye izvi hazvigoneki pasina kudya kwakakwana.
Kudzivisa zvipfeko zvakafanana zvekudya zvinokonzera makhahydrates nemafuta zvichashanda iwe. Carbs ndiyo nyanzvi inopa simba yemuviri uye mafuta ane utano anokonzera masabolism edu uye anobatsira kuchengetedza hormone basa. Uyezve, kudya mapuroteni akakwana kunokosha kumatomu kukura nekugadzirisa.
Takeaway : shandisai kudya zvakanaka kwete pasi pefilosofi kukurudzira kurasikirwa kwemafuta nekukura kwemisumbu. Kushandisa kubhadhara kwakanaka kwecarbs, utano uye mapuroteni zvichakubatsira kuti uwane zvinangwa zvako zvepfungwa.
Kudzidzira Kuita Muscle Tsanangudzo
Kushandisa purogiramu yekuita basa inofambira mberi inokosha mukusika maonda mashoma (musimba) uye kusvika kune zvinangwa zvako . Maererano neAmerican College of Sports Medicine , kudzivisa kudzivisa chikamu chinokosha chepurogiramu yakakura yehutano. Inofanira kuva yakaoma zvakakwana kuti uwedzere kusimba kwesimba uye kutsungirira paunowedzera hukuru hwemasumbu.
Zvichave zvakakosha kusarudza zvakanaka chirongwa chekuita maitiro. Zvibvumira kuva wekutanga uye unakidzwe nekudzidza nzira yekupikisa muviri wako mumuviri. Vati vakura vashandi nevatambi vanofanira kupfuurira mberi nemapurogiramu anofambira mberi ekugadzira misikanano yemasumbu uye kuderedza mapurisa ekudzidzira.
Kutora : Itai kuti uremu kumira kudzidziswa sechikamu chakakosha purogiramu yako yehutano. Zvibvumira kuti uve wekutanga uye urambe uchiita purogiramu yekuita basa yekuenderera mberi.
Sources:
> ACSM Fit Society® Peji, Kuparadzaniswa kweChitatu yeAmerican College of Sports Medicine, Kudya Kwakapera Awry: Apo Zvokudya Zvakaipa , 2010, p. 5
American College of Exercise, Fit Life, Zvokudya Zviduku Zvakadini Zvichadya Upenyu Hwenyu-Kurasika, 9/8/15