Si chinsinsi kuti kugona ndipo kupuma n’kofunika kuti munthu akhale ndi thanzi labwino. Mu tulo, timachira ku ntchito za tsiku ndi tsiku, timabwezeretsa machitidwe athu a thupi, timabwezeretsanso machitidwe athu a maganizo ndipo, potsiriza, tikhoza kupereka "kukonzanso" mwachizoloŵezi, zomwe zimapangitsa kuti thupi libwezeretsedwe bwino tsiku lotsatira.
Chofunika kwambiri monga kutalika kwa tulo ndi mtundu wake. Sizothandiza kugona kwambiri ngati kugona kumeneko sikuli kwabwino. Nthawi zambiri, munthu amene sagona pang'ono, koma amagona ndi mawonekedwe amakhala osangalatsa kuposa omwe "amagona" nthawi yayitali.
Kufunika kwa kugona ndikofunika kwambiri ndipo anthu omwe ali ndi vuto la kugona amabweretsa matenda athupi, amisala komanso amisala, kuwononga tsiku ndi tsiku lathunthu.
Ngati, kwa munthu aliyense, kugona kuli ndi tanthauzo lalikulu, lingalirani za katswiri wazamasewera yemwe amavutika kwambiri tsiku ndi tsiku kuthupi komanso kwamaganizidwe ndikusowa kuchira. Ndikosatheka kutchula wosewera wabwino yemwe sapuma moyenera.
Sitingathe kuiwala izi ndimomwe timagonera timakhala ndi zolipiritsa zakuthupi ndi ma neuromuscular, kubwezeretsedwa kwa mapangidwe osiyanasiyana owonongeka ndi maphunziro ndi kumasulidwa kwamphamvu kwa mahomoni, makamaka mahomoni monga GH ndi testosterone, zomwe ndizofunikira kwambiri pa moyo komanso, makamaka, kwa ochita masewera, chifukwa zimagwirizana kwambiri ndi phindu la minofu, komanso kuchepetsa mafuta m'thupi.
Anthu ambiri amakhala ndi vuto la kugona, koma ambiri a iwo amakhala ndi vuto la kudya: Ngakhale kufunikira kodya asanagone, ambiri amakhala ndi vuto, zomwe zimawalepheretsa kupuma. Chifukwa chake, kudya zakudya zosavuta panthawiyi ndikofunikira kuti mugone bwino, muzakudya komanso nthawi yayitali. Poganizira zimenezi, cholinga cha nkhaniyi ndi kupereka maganizo a zakudya zina zimene zingakuthandizeni kugona, kuti panthawi imodzimodziyo mukamadya, mukhale ndi khalidwe labwino kwambiri pogona. Zakudya izi sikuti zimangolimbitsa thupi, komanso kuchepetsa thupi nkhawa, kulimbikitsa kumverera kwabwino ndi kumasuka, osati kuyambitsa kutupa ndi kupweteka kwa m'mimba, kumathandiza kupanga mahomoni ochuluka ndipo, panthawiyi, amapereka zinthu zomwe zimathandiza kuti munthu agone. Kodi tidzakumana nawo?
1 - Nyemba
Ngakhale adakhalapo pazakudya zaku Brazil, womanga thupi iyemwini amadya chakudya chochepa kwambiri, ndani akudziwa chifukwa chake, popeza chili ndi michere yambiri ya anabolic yomwe imathandizira kukhala wathanzi.
Nyemba ndi zolemera ulusi wa chakudya ndipo sayansi yakhala ikuwonetsa kuti kumwa kokwanira kwa izi chakudya Zimakhala zosangalatsa kuthandiza kugona, chifukwa amachepetsa kusapeza bwino komwe kumadza chifukwa cha kuchuluka kwa lipids kapena ma carbohydrate osavuta m'thupi. zakudya, motero kulamulira milingo ya glucose wamagazi.
Zachidziwikire, mukamadya nyemba, muyenera kudziwa bwino zomwe zimadya. Izi ndichifukwa choti, chifukwa ali ndi michere yambiri, amatha, pamodzi ndi zakudya zina komanso kumwa madzi osakwanira, zimayambitsa mavuto monga chimfine cha m'mimba, kusapeza m'mimba komanso kuyamwa zakudya zina monga zinc ndi iron. Kumbukiraninso kuti zilowerere nyemba nthawi zonse kuti zitheke kukhala zosagwirizana ndi zakudya.
2 - Salimoni
mwina imodzi mwa mapuloteni osangalatsa kwambiri kwa akatswiri azamasewera khalani nsomba. Nsomba iyi, mwachilengedwe yochokera kumadzi akuya, yamenyedwanso muukapolo, potengera mtundu womwe umawonetsa kwa anthu. Komabe, tiyenera kukumbukira kuti ikakwezedwa ku ukapolo, ilibe maubwino ochuluka ngati omwe amachokera m'madzi akuya.
Komanso, imatha kuwononga nyama monga maantibayotiki ndi zitsulo zolemera. Komabe, ndi njira yothandiza, ndipo nthawi zonse kumakhala bwino kusankha nsomba zachilengedwe (zomwe, mwa njira, zimawononga zambiri, inde!).
Mosasamala kanthu, nsomba ndi nsomba zamapuloteni ambiri, yomwe idzakhala magawo ang'onoang'ono opanga mahomoni ambiri monga GH. Kuphatikiza apo, mapuloteniwa ndi magawo ofunikira pakukhazikitsanso thupi lonse komanso chitetezo cha mthupi.
Salmoni ilinso ndi omega-3 yamphamvu yamafuta acid yomwe ili antioxidant, anti-inflammatory, ergogenic, matenthedwe ndipo zidzathandiza kusunga thanzi lonse.
Kafukufuku akuwonetsa kuti kumwa nsomba katatu pamlungu kumapangitsa kuti anthu azigona tulo tofa nato poyerekeza ndi anthu omwe amadya nkhuku, nkhumba kapena nyama yofiira.
Kuphatikiza apo, nsomba ndizolemera Vitamini D3, imodzi mwa mavitamini osowa kwambiri masiku ano. Zikuwonetsedwanso ndi sayansi kuti kupezeka kwake kumasokoneza tulo ndipo, anthu omwe amadya michere yambiri, khalani ndi makhalidwe abwino ogona.
3 - Madzi a Cherry
Ichi si chakudya chodziwika bwino mdziko la Brazil, ngakhale ali ndi michere yambiri. Cherries amayenera kudyedwa ndi inu ngati kuli kotheka. Ndipo, yamatcheri achirengedwewa! Palibe yamatcheri mu jam !!! Pali mitundu yambiri yamatcheri, monga sweet, argentine, pakati pa ena. Kapangidwe kalikonse kamasiyana, koma zonse ndizovomerezeka ndipo zili ndi michere yabwino!
Iwo ali, makamaka, kuthandizira kugona, kuchuluka kwachilengedwe kwa melatonin, imodzi mwa timadzi tambiri timene timayambitsa tulo tomwe timagulitsidwa ngakhale ngati zakudya zowonjezera zakudya.
Langizo: Ngati zikukuvutani kupeza ma cherries achilengedwe chaka chonse, bwanji osawaziziritsa? Ngakhale siyabwino komanso yothandiza kwambiri, mudzapeza maubwino abwinoko kuposa popanda.
Kumbukirani kuti yamatcheri ndi olemera mu fructose, chifukwa chake kumwa kwawo kuyenera kukhala kocheperako (ndipo sikuyenera kukhala kopitilira muyeso) komanso koyenera ndi zakudya zanu zonse.
Zosangalatsa: George Washington sanalemekeze tulo take ndikungodula mtengo wamatcheri kumbuyo kwa abambo ake ... Zowonongekadi.
4 - Soybean
Woyipa? Muyenera kuti mudachita mantha mukawerenga "soya", chifukwa tikudziwa kuti kwa akatswiri azamasewera, izi sizomwe zimakhala zomanga thupi kwambiri, makamaka chifukwa cha zovuta zomwe zimatulutsa mahomoni zomwe, mwatsoka, zakhala zikuvulaza othamanga ambiri .
Komabe, tikudziwa kuti kumwa mopitirira muyeso ndizomwe zimapweteka kwambiri. Kugwiritsa ntchito kangapo ndipo mosapitirira malire sikungakhale ndi zotsatira zochepa pamankhwala athu a mahomoni. Komabe, motsimikiza pazinthu zina X maubwino, soya ikhoza kukhala njira yabwino. Ndiye tiyeni tizipita mlingo ndi kusamala zinthu.
Koma, kubwerera ku zomwe zimatikondweletsa, zomwe ndi kugona ndi zakudya zomwe zimathandiza, soya atha kuthandizanso kugona basi chifukwa cha ma isoflavones ake. Zachidziwikire, awa ndi mankhwala omwe amachititsa kusintha kwama mahomoni kotere. Komabe, amathanso kuyambitsa kugona, malinga ndi Nutrition Journal.
Chifukwa chake, musazigwiritse ntchito molakwika, koma gwiritsani ntchito soya mwadongosolo pazakudya zanu.
5 - Pistachios
Ma pistachios samadyedwa konse ku Brazil. Ndikuganiza kuti ndikosavuta kudya chokoleti chomwe chili ndi ma pistachios kuposa ma pistachios omwe, ndipo, mwa njira, anthu ambiri agwiritsa kale mafutawa, omwe ndiopatsa thanzi kwambiri.
Pistachios amakhala ndi michere yambiri yazakudya, ndipo ali ndi lipids osakwaniritsidwa, omwe amathandiza kupewa matenda amtima, pakati pa ena.
Zatsimikiziridwa kuti kumwa ma pistachio ochepa patsiku kumathandizira kugona. Kuphatikiza apo, ali ndi mavitamini B6 (pyridoxine), omwe amagwira nawo ntchito mitsempha yamatenda mphamvu ndi, makamaka, BCAAs. Komabe, ndizofunikira pakupanga ndi kubisala melatonin, yofunikira kwambiri pakuwongolera kugona.
Kugwiritsa ntchito pistachios kwa ena mwina sikungafanane kwenikweni ndi zakudya, koma bwanji poyesa pang'ono pa saladi, kuyesa njira ya batala ya pistachio (kapena kugula okonzeka) pakati pazotheka zina? Amachita mosiyanasiyana ndipo mosakayikira ndiyenera kukhala pazakudya.
Komabe,
Kugona ndikofunikira pamalingaliro ndi thupi lonse, ndipo tikudziwa kuti popanda kugona mokwanira motero kupumula kokwanira, kupindula kwakuthupi ngakhale thanzi kumatha kuvulaza.
Nzosadabwitsa kuti lero, pali mankhwala ambiri omwe amagwiritsidwa ntchito kuthandiza munthuyo kugona mokwanira.
Choncho, kugwiritsa ntchito njira zachilengedwe kungakhale njira yabwino yopewera zolepheretsa izi. Kumbukirani kuti m'mene timatha kuwongolera zathu zakudya molingana ndi zosowa zathu, zotsatira zathu zidzakhala zabwinoko ndipo, ndithudi, zathanzi!
Maphunziro abwino!
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