Zomwe Muyenera Kuziwonjezera Musanachite Komanso Mukatha Kuchita Zolimbitsa Thupi

Zomwe Muyenera Kuwonjezera Musanachite Zolimbitsa Thupi?

Zochita zolimbitsa thupi zosiyanasiyana zimapangitsa kuti thupi lizigwiritsa ntchito mphamvu zosiyanasiyana, zomwe zimakhudzanso zakudya zomwe mumafunikira musanayambe masewera olimbitsa thupi.

Pankhani ya masewera olimbitsa thupi, mphamvu imawonjezeredwa kudzera mu dongosolo la aerobic, lomwe limaphwanya chakudya, mafuta, ndi mapuloteni. Kuti mukhale ndi mphamvu yowotcha mafuta, sikulimbikitsidwa kuwonjezera zakudya zokhala ndi ma carbohydrate musanayambe kuchita masewera olimbitsa thupi. M'malo mwake, kuwonjezera pang'ono zakudya zokhala ndi mapuloteni kungakhale kopindulitsa.

Pamene nthawi ikuyandikira kulimbitsa thupi kwanu, ndikofunikira kuti mudye chakudya cham'mimba chosavuta kugayidwa chomwe chingagwiritsidwe ntchito mwachangu ndi thupi. Zitsanzo ndi zakumwa zamasewera, zipatso, kapena tositi yoyera. Ngati kulimbitsa thupi kwanu kuli kopitilira theka la ola, mutha kusankha zakudya zogayidwa pang'onopang'ono pamodzi ndi zakudya zokhala ndi mapuloteni ambiri monga tositi ya tirigu ndi tchizi, oatmeal wokhala ndi mkaka wa soya wopanda shuga, kapena chimanga chokhala ndi mazira. Zosankha zoterezi zimatsimikizira kuti thupi lanu limakhala ndi mphamvu zokwanira panthawi yolimbitsa thupi.

Kodi Mungadye Chiyani Mukamaliza Kuchita Zolimbitsa Thupi?

Pambuyo pochita masewera olimbitsa thupi makamaka cholinga chake ndi kuteteza kutayika kwa minofu, chifukwa thupi lingagwiritse ntchito mapuloteni a minofu ngati mphamvu panthawi yolimbitsa thupi. Izi nthawi zambiri zimachitika pakuchita masewera olimbitsa thupi kwanthawi yayitali, monga kuthamanga kwa marathon kupitilira maola atatu, kapena pakuchita masewera olimbitsa thupi kwambiri. Panthawi yotaya mafuta, sikuloledwa kudya zakudya zamafuta ambiri mukatha kuchita masewera olimbitsa thupi; m'malo mwake, yang'anani pakuwonjezera zakudya zokhala ndi mapuloteni ambiri.

Komabe, panthawi yomanga minofu, chiŵerengero cha carbohydrate-to-protein cha 3: 1 kapena 2: 1 chikhoza kutengedwa kuti chiwonjezeke. Mwachitsanzo, mbatata yaing'ono yosakaniza ndi dzira kapena mpira wa mpunga wa katatu pamodzi ndi kapu yaing'ono ya mkaka wa soya.

Mosasamala kanthu za njira yowonjezera, nthawi yoyenera kudya chakudya chowonjezera ndi mkati mwa theka la ola mpaka maola awiri musanayambe kapena mutatha kuchita masewera olimbitsa thupi, ndi kudya kwa calorie pafupifupi 300 zopatsa mphamvu kuti mupewe zopatsa mphamvu zambiri. Kuchita masewera olimbitsa thupi kuyeneranso kuwonjezeka pang'onopang'ono pamene thupi limasintha kuti likwaniritse zolinga zotaya mafuta.