Kodi Mungakule Bwanji Ndikung'ambidwa Monga Omanga Thupi-Gawo I?
Tonse tawona mazana ndi zikwi za makeover a masiku 60 kapena 90-akuwonetsa zithunzi za mbali ndi mbali za munthu wokhala ndi thupi lopanda mawonekedwe akusintha thupi lake kukhala lolimba. Nthawi zonse, thupi kumanja (losinthidwa) limawoneka bwino kwambiri komanso lokulirapo. Chosangalatsa ndichakuti, ndichimodzi mwazikhulupiriro zokhazokha komanso omanga masewera olimbirana omwe akhala akudziwa kwazaka zambiri: "matsenga" owoneka akulu kwambiri pong'ambika.
Masitepe kuti izi zitheke ndi:
- Magwiridwe anzeru cardio kuwotcha okwana zopatsa mphamvu ndi mafuta
- Kukonzekera ndikupangira zakudya zowotchera mafuta ambiri ndikamadya ma calories ochepa
- Kugogomezera za kuchira mwanzeru kuti mukonzekere masewera otsatira
- Kugwiritsa ntchito njira zophunzitsira ndi njira zochepetsera kukula kwa minofu m'malo opanda kalori
Pafupifupi, ndizosatheka kukhala wotsamira komanso wokulirapo munthawi yomweyo pokhapokha mutadalira zabwino Ma ARV UK ngati Ostarine ndi kuwagula iwo kuchokera kwa odalirika kwambiri Masitolo a SARM. Palibe zodabwitsa kuti anthu ambiri omwe amayesa kukwaniritsa zonsezi amathera (pakalibe chidziwitso chokwanira ndipo ma SARM abwino) osapindula kanthu. Ndizomveka kuti tichite zomwe aliyense womanga thupi kapena wothamanga amachita asanapikisane - kutsindika pakubowolera kuti atulutse matupi awo owonda komanso oduka.
Munkhaniyi, tikambirana za njira zosiyanasiyana zochitira izi koma theka la nthawi. Komabe, muyenera kukhala ndi minofu yowulula kale pakatayika mafuta. Simukonda kumaliza kuwoneka ngati wamndende wankhondo mukayamba kung'ambika posachedwa popanda maziko ofunikira.
Sinthani ma macro anu ndi zopatsa mphamvu tsiku lililonse
Njira zambiri zotetezera ndi kulemera zimayang'ana mafuta a thupi pamlingo wa 0.5-1.0 peresenti yolemera thupi sabata iliyonse. Kuposa apo ndipo mutha kuwotcha minofu yochulukirapo yopangira mphamvu. Tiyeni tiwone momwe mungapangire izi kuti mutseke mpaka 1-2% m'masabata angapo oyambilira.
Kuti muyambe, ndibwino kuti mupite patsogolo ndikupanga miyezo yolondola komanso yolondola kuti muwerengere zopatsa mphamvu tsiku lililonse. Momwemo, malingaliro a ma macro tsiku ndi tsiku ndi 40% ya zopatsa mphamvu kuchokera ku protein ndi carbs ndi 20% yamafuta. Kuti muyambe, muyenera kuchotsa magawo ena 8-10 a magalamu pachimake chilichonse ndi cholinga chokhazikitsira ndikusunga zoperewera zazikulu tsiku lililonse.
Ndikofunika kuzindikira apa kuti kufunikira kwa mapuloteni sikungolekezera kwa iwo omwe akufuna kukula. Komabe, mapuloteni ndi othandizana nawo ngati mukudya. Izi ndichifukwa choti mapuloteni amayambitsa kutulutsa mahomoni opondereza kudya komanso kuchepa kwa chimbudzi ndipo izi zimathandizanso kuthana ndi zikhumbo ndi njala. Kuphatikiza apo, minofu yanu yolimbikira imagwiritsidwa ntchito ngati mphamvu ngati mukudya zochepa zomanga thupi.
Ndikofunikira kwambiri kuti mudzipime kangapo pamlungu kuti mutsimikizire kuti mukuyenda m'njira yoyenera komanso mothamanga bwino. Kumbukirani, mukuyang'ana njira yochepetsera thupi pafupifupi sabata limodzi mpaka sabata pafupifupi 1 mpaka 2% ya kulemera kwa thupi komwe kumafikira pafupifupi 4 mpaka 8% ya kutaya mafuta pamwezi. Mukakhala kunja kwa mitunduyi, muyenera kulingalira zochulukitsa kapena kuchepetsa kuchuluka kwa zopatsa mphamvu pafupifupi 10-12 peresenti ndikupitiliza kuwunika pafupipafupi. Kumbukirani, mukutayanso minofu yolimba yolemetsa komanso ngati mukuchepetsa thupi kwambiri.
Kutentha mafuta ambiri panjinga yama carbs anu
Mapulogalamu ochuluka otaya mafuta amafunika kukhala olimba komanso athanzi pochepetsa ma caloriki omwe amakhala 300-700 pansi pamiyeso yosamalira koma ndibwino kukulitsa kuchepa kumeneku. Simuyenera kupusitsa thupi lanu. Thupi limayamba kutsitsa kagayidwe kanu ngati kazimva njala kapena kusowa. Chovuta kwambiri, thupi limayamba kumamatira pamafuta amthupi ndikugwiritsa ntchito mapuloteni ndi minofu yamphamvu kuti ipangitse mphamvu. Komabe, mutha "kunyenga" thupi panjinga zomwe mumadya ndi ma carbs kuti pasakhale kusintha kwama metabolism.
Monga mukudziwira, kupalasa njinga si kanthu koma kumwa ndalama zochulukirapo masiku ena komanso zochepa masiku ena. Kupalasa njinga zamtundu wa carb ndizoyeserera kuchuluka kwa chakudya chomwe chimadyedwa tsiku lililonse malinga ndi maphunziro anu. Mwachitsanzo, muyenera kudya kwambiri masiku ophunzitsira, makamaka pophunzitsa magulu akulu akulu monga msana ndi miyendo, ndi ma calories ochepa mukamaphunzitsa magulu ang'onoang'ono amisili kapena masiku osaphunzitsira. Izi zimakuthandizani kuti mulandire mafuta moyenera pophunzitsira. Mwanjira ina, titha kunena kuti muyenera kukhala mukugwirizanitsa maphunziro anu mozungulira masiku awiri azakudya zoziziritsa kukhosi otsatiridwa ndi ma carbs otsika masiku atatu otsatira, zomwe zingakhale njira yotsatira masiku onse a 2.
Mu gawo lachiwiri ndi lomaliza la magawo awiriwa, tikhala tikuwerenga zamomwe mungasinthire maphunziro kuti muwonjezere tsatanetsatane, kukhala ndi kukula kwa minofu, ndikupeza phindu pakuchita kwanu zolimba munthawi yochepa komanso m'njira zabwino.