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choyambaMalangizo ochepetsera kunenepaZowonjezera Zitatu Zomwe Zitha Kuthetsa Malo Ochepetsa Kunenepa

Zowonjezera Zitatu Zomwe Zitha Kuthetsa Malo Ochepetsa Kunenepa

Nthawi Yowerenga: 6 mphindi

Kuchepetsa thupi ndilo loto la anthu ambiri omwe akufuna kuchita masewera olimbitsa thupi masiku ano. Kaya ndi zokongoletsa kapena pazifukwa zokhudzana ndi thanzi.

Zimadziwika kuti a kuchuluka mafuta mkulu alibe thanzi, ndi munthu ndi mlingo wokwanira wa mafuta m'thupi ndi minofu m'thupi, amakonda kukhala ndi thanzi labwino, kudzidalira bwino komanso, ndithudi, bwino moyo wabwino kuyankhula mokulira.

Kuti muwotche mafuta bwino, mosakayikira njira zoyambirira zomwe mungachite ndikuchoka pakhomopo ndikusintha njira yanu yazakudya, kuwonjezera pamenepo, kuti mukhale ndi zizolowezi zabwino pamoyo zomwe zingakhale zogwirizana ndi zolinga zanu.

Komabe, nthawi zambiri pa magawo oyambirira a magrecimento, tikuganiza kuti tidzapeza zonse mosavuta, chifukwa njira za kuonda amafulumira poyamba.

Komabe, zochulukirachulukira zimasokonezedwa ndipo, munthuyo amayamba kulowa m'boma lotchedwa "chigwa", ndipamene "amayesa zonse", koma sangathe kutuluka pomwe wafika.

Pankhani ya kuwonda, imodzi mwa njira zina, kuphatikiza pakusintha ma protocol ambiri (zakudya ndi maphunziro), ndikugwiritsa ntchito zakudya zina zowonjezera zakudya ndi / kapena ergogenics, zomwe zingakupatseni "kukankhira pang'ono".

Komabe, kuti izi zitheke, muyenera kusankha mosamala malonda omwe mudzagwiritse ntchito, popeza pali malo ambiri pamsika lero (komanso zinthu zabwino).

Chifukwa chake, lero tikambirana za zowonjezera zowonjezera zitatu zomwe mutha kuziphatikiza pazomwe mumachita ndikukhala ndi zotsatira zabwino pakuchepetsa thupi komanso / kapena kuchepa kwamafuta.

1 - Kafeini

Muyenera kukhala wadazi chifukwa chakumva zinthu za caffeine. Kumene! Amagwiritsidwa ntchito kwazaka zambiri, kuyambira ku China wakale, caffeine ndichodabwitsa kwambiri cha methylxanthine:

Amachepetsa kutopa kwapakati ndi zotumphukira, amathandizira kutulutsa kwamadzi ochulukirapo m'thupi, kumawonjezeka mphamvu, imapangitsa kuti insulini iyankhe, imawonjezera thermogenesis ya thupi, imayambitsa kupanga catecholamines, yomwe idzakhala yofunika kwambiri posonyeza lipolysis, pakati pa zinthu zina monga, mwachidziwitso, kukhala antioxidant michere, motero kumenyana ndi kuwonongeka kwa maselo chifukwa cha ma radicals aulere.

Mosakayikira, caffeine imakhala ndi machitidwe angapo abwino Kuwotcha Mafuta e ayi magrecimento, kotero kuti lero, malinga ndi zofalitsa za JISSN, caffeine imatengedwa kuti ndiyo onjezera yothandiza kwambiri pakuwotcha mafuta ndi imodzi mwazochepetsera zamphamvu kwambiri za kutopa, zomwe zimagwiritsidwa ntchito pamakona anayi adziko lapansi ndi othamanga ndi ochita masewera.

Ngakhale zili choncho, caffeine ikhoza kukhala ndi zina Zotsatira zoyipa, makamaka kwa anthu omwe ali ndi ma stimulant-sensitive receptors.

Choncho, tikulimbikitsidwa kuti zisagwiritsidwe ntchito pafupi ndi kugona ndi kuti mumayang'anira mlingo mosamala, chifukwa kuchuluka kwa caffeine kungayambitse nseru, tachycardia, nseru, kutaya kwambiri kwamadzimadzi (kutaya madzi m'thupi), kusokonezeka maganizo, chizungulire, madontho a glycemic, pakati pa ena.

Ndikofunika kuti ngati mumayang'anitsitsa, musayambe ndi kuwonjezera paokha, koma ndi zakudya monga khofi kapena tiyi wobiriwira, mpaka mutapirira.

Caffeine itha kugwiritsidwa ntchito m'mawa komanso musanachite masewera olimbitsa thupi, koma nthawi zina itha kugwiritsidwanso ntchito nthawi zina tsiku lonse, makamaka munthawi yotopa kwambiri m'moyo wanu watsiku ndi tsiku.

Chenjezo: Kafeini wambiri atha kubweretsa zizolowezi zomwe zimapangitsa kuti thupi lizolowere, ndikulephera kupanga zotsatira.

2 - Mapuloteni a Whey

N'kutheka kuti mwamvapo kale za ntchito Whey mapuloteni ya kupindula kwa minofu, chifukwa nthawi zambiri timawonjezera ndi zopatsa mphamvu zowonjezera pachifukwa ichi.

Komabe, mapuloteni a whey amagwiritsidwa ntchito kwambiri pokhudzana ndi mafuta oyaka thupi.

Izi ndichifukwa, poyambirira, ili ndi mphamvu yayikulu yowonetsera mapuloteni kaphatikizidwe ndipo, chifukwa chake, powonjezera kaphatikizidwe ka mapuloteni, timatha kuwonjezera kapena kulimbikitsa kusungitsa minofu ndipo izi zipangitsa mitsempha yamatenda nthawi zonse khalani achangu, popeza iyi ndi minofu yomwe imadya mphamvu zambiri m'thupi.

Chachiwiri, mapuloteni a whey awonedwa ndi njira zomwe sizimamvetsetseka bwino ngati chilakolako chofuna kudya.

Anthu omwe amagwiritsa ntchito mapuloteni a Whey m'zizolowezi zawo amatha kukhala ndi moyo wokhutira kwambiri, motero, amadya pang'ono tsiku lonse.

Mapuloteni amakhalanso ovuta kwambiri kupukusa ndipo izi zimatulutsa mphamvu zambiri mthupi. Kuphatikiza apo, mapuloteni amatenthetsa kwambiri, makamaka kuposa chakudya kapena lipids.

Mapuloteni a Whey amathanso kuthandizira kuchepa thupi ngati njira yopewa kudya maswiti.

Lero pamsika, pali zokoma zambiri (zina zabwino kwambiri) zomwe zingagwiritsidwe ntchito tsiku ndi tsiku mmalo mokometsera kaboni kapena chotupitsa cha ma caloriki ambiri komanso olemera ndi chakudya ndi lipids.

Palibe chifukwa, komabe, kugwiritsa ntchito ma Whey ambiri tsiku lililonse. Mwanzeru, muyenera kuyika chakudya patsogolo, chifukwa tikudziwa kuti kudya nthawi zonse ma Whey protein (komanso chifukwa cha amino acid L-Leucine) kumatha kuyambitsa, mwa njira, kuponderezana kwamapuloteni.

Whey mapuloteni

Ngakhale mulibe ndalama zambiri, simuyenera kuwononga mapuloteni akutali a whey, hydrolyzed ndi omwe ali ndi mtengo wopusa.

Msika, pali zabwino kwambiri zomwe mungachite ndi chiwonetsero chabwino kwambiri chotsika mtengo. Komabe, yesetsani kudziwa opanga oyenera, komwe amapangira zinthuzo, komanso mitundu ya kukonza ndi kupanga.

3 - TCMs (Medium Chain Lipids)

Lipids ikhoza kukhala ndi matanthauzidwe osiyanasiyana kutengera momwe mumaonera. Komabe, pakati pazofala kwambiri ndi kapangidwe kake ndi kukula kwa maunyolo ake.

Izi ndichifukwa choti molekyulu yamadzimadzi imapangidwa ndi glycerol yolumikizidwa ndi tcheni chomwe chapatsidwa chomwe chimatha kukhala chosiyanasiyana cha kaboni ndipo, nthawi zambiri, kuchuluka kwa ma carboni, ndiye kuti lipid imakulirakulira komanso kumavuta. Pali lipids lalifupi, lapakatikati, lalitali komanso lalitali kwambiri.

Ndipo, nthawi zambiri pazakudya za anthu, awiri omaliza amapezeka. Lipids yomalizayi imakhala ndi vuto lalikulu kwambiri lakumbuyo ndipo imatenga nthawi yayitali kuti igayike ndikupukusidwa.

Zili ndi ntchito zofunikira mthupi, mwachitsanzo, ndizo magwero a mafuta ofunikira (omegas) omwe amafunikira kagayidwe kazinthu komanso, chitetezo chamthupi.

Komabe, lipids yapakatikati komanso yayifupi imakhala ndi mawonekedwe osiyana kwambiri. Kuphatikiza pa mankhwala omwe amakhala osungunuka mosavuta m'madzi, osungunuka mosavuta pakati pazinthu zina, amakhalanso ndi ntchito zosiyanasiyana mthupi ndipo, makamaka, ntchitozi zimalumikizidwa ndikupereka mphamvu komanso mwachangu.

Ndipo ndichifukwa chake ma TCM amapezeka kwambiri mumkaka wa m'mawere, womwe ndi gwero lalikulu la mwana m'miyezi yake yoyamba.

Amakhala osavuta kudya, samasungidwa mosavuta ngati mafuta amthupi, samalumikizidwa ndi matenda amtima (ngakhale ali ndi lipids yodzaza) komanso amakhala ndi zinthu zomwe zingathandize kuchepa thupi.

Choyamba ndi chakuti amagwiritsidwa ntchito ngati mphamvu mwanjira yapafupi kwambiri ndi chakudya, komabe, sizitulutsa timadzi ta insulin, zomwe zimawapangitsa kukhala ovuta kwambiri kusunga mafuta amthupi.

Kuphatikiza apo, sizimayambitsa ulesi, osazengereza kutulutsa m'mimba ndikuthandizira kukhuta.

Amatha kusinthidwa m'malo mwa chakudya, chomwe ndi mwayi wazakudya zomwe zili ndi micronutrient yomwe ikufunsidwa.

Wachiwiri wa zofunika katundu kuwonda ndi kuti yotithandiza kupanga pa milingo ya testosterone, mahomoni ambiri anabolic ya thupi.

Pakuchepetsa thupi, zakudya zina zimayambitsa kuchepa kwa testosterone ndipo izi zimatha kukhudza minofu.

Mfundo yachitatu yomwe iyenera kutchulidwa ndiyakuti MCTs ndi ma thermogenic, ndiye kuti, amatulutsa kutentha kwa thupi ndipo chifukwa chake amachulukitsa kagayidwe kazitsulo.

Ndipo, chinthu chachinayi ndichakuti mwanjira inayake amalimbikitsa lipolysis, ndikupangitsa kuti thupi ligwetse mafuta ambiri ndikuwagwiritsa ntchito mphamvu, makamaka pakuchita masewera olimbitsa thupi.

Palibe magwero akuluakulu komanso osinthika a TCM, choyambirira ndi mafuta a kokonati ndipo, pang'ono pang'ono, mafuta amgwalangwa, koma mafuta a kokonati akadali chitsanzo chabwino kwambiri.

Anthu ena nthawi zambiri amagwiritsa ntchito kokonati yokha (zamkati), zomwe zimaperekanso ma TCM ochulukirapo, koma palimodzi, chakudya chochepa komanso chakudya chambiri chidzawonjezedwa ndipo, kutengera zomwe zikugwiritsidwa ntchito, izi sizingakhale zosangalatsa .

Njira ina ndikugwiritsa ntchito zowonjezera (zakumwa, ufa kapena makapisozi) zomwe nthawi zambiri zimakhala zotsika mtengo ndipo zimapangitsa kuti izi zitheke.

Komabe,

Kuchepetsa thupi sikophweka pambuyo pa miyezi ingapo yoyambirira. Komabe, mutha kugwiritsa ntchito ena zowonjezera zomwe zingathandize mapiri omwe mwakhala mukukumana nawo, ndikupanga zotsatira zabwino komanso zabwino kuti mukwaniritse maloto anu.

Maphunziro abwino!

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