Kuyanika minofu - ndi ndondomeko kuwongolera mpumulo minofu

Nthawi zambiri zimachitika kuti anthu amene anayamba kusonyeza kuti zimamusangalatsa mitundu nthawi ya thupi ndikumverera kuti ngakhale bwino ikukoka minofu sangathe kuchotsa owonjezera wosanjikiza mafuta. Pofuna kuti izi amafuna osati bwino kutulutsa minofu misa, komanso kupita pa wapadera zakudya, zimene kuyanika minofu sinditenga nthawi yotalika kwambiri. Popanda kum'mamatira kudya zakudya zapadera pamene kuphunzitsa zotsatira yabwino pafupifupi kuzikwaniritsa.

Pakati pake penipeni, kuyanika minofu ndi ndondomeko mwachilungamo yolemetsa, imene bwino mpumulo minofu. Izi zimatheka pamene mlingo wa subcutaneous mafuta. Kutalika kwa ndondomeko izi zimatengera pa mlingo wa maphunziro thupi munthu. Musaiwale kuti pa chakudya kungachepetse osati mlingo wa mafuta, komanso minofu misa, kotero kuyanika minofu amafuna zakudya zapadera, amene yafupika kalori chakudya pang'onopang'ono, koma pa mtengo ayenera kukhala ndalama zambiri ku mphamvu.

Choyamba, zakudya ndi silikuphatikiza nyama mafuta monga tchizi, nyama yankhumba, batala, kudya carbs, anapereka shuga Confectionery. The zakudya zambiri zokwanira akhale masamba mafuta ali azitona kapena linseed mafuta. Kuumitsa minofu amafuna chokwanira kudya 3 ndi Omega 6 mafuta zidulo nsomba mafuta. Kwambiri amadza ndi amapereka kulolerana mu zakudya zambiri chakudya pang'onopang'ono ali dzinthu zosiyanasiyana, masamba, ophika buledi mankhwala opangidwa kuchokera ufa rye, unsweetened zipatso. Kuumitsa minofu ndi kuwonjezeka mu minofu misa amafuna kuwonjezeka kudya zakudya zomanga thupi, popeza ndiwo amino zidulo anafunika kumanga minofu maselo minofu.

Ndi wopanikizika, mphamvu ayenera kudya 6-7 pa tsiku, koma chakudya amadya chakudya chochepa. Kuchepetsa chiwerengero cha chakudya akutitsogolera kuti kuchepa minofu misa ndi Kuwonjezeka kwa mafuta m'thupi. Kuyanika minofu amapereka kumwa ndalama zokwanira mavitamini onse ofunika ndi mchere, kotero akatswiri mu vresya kuyanika minofu kutenga zowonjezera munali lonse zovuta zakudya.

Nthawi imeneyi ndi ulamuliro madzi ayenera mosamalitsa kutsatira. Tsiku adye malita osachepera 2-3 la madzimadzi. Akatswiri kuti tikwaniritse zotsatira zabwino kutenga zowonjezera wapadera, udindo wa unduna wa zaumoyo. Zikuphatikizapo syvorochny mapuloteni, amino zidulo, BCAAs, creatine, leucine, glutamine, ndi mankhwala ena. ntchito zawo mgwirizano ndi dokotala nawo.

Kuumitsa minofu si chakudya chamagulu, komanso maphunziro zogwirizana. Unachitikira zotsatirazi 3 pa sabata. Mphamvu maphunziro anamaliza ntchitoyo 20 mphindi masewera olimbitsa thupi. Mu masiku mfulu kwa maphunziro, kuchita masewera olimbitsa thupi. nthawi yawo - mphindi 30. Pa njira tima wa workouts izi kuwotcha mafuta ndi shuga, amene amathandiza kuchepetsa thupi mafuta. Iwo ayenera kutsatira ntchito mwamphamvu, kuyambira pa wovulaza mwamphamvu masewera olimbitsa thupi kukhala anaerobic, ndilo khalidwe kwa Zochita mphamvu.

Patsogolo maphunziro sangathe kudya carbs iliyonse, monga iwo kupangidwa kwa insulin, amene kumathandiza wotentha mafuta. Ndi bwino kuchita masewera olimbitsa thupi m'mawa pamaso pa chakudya choyamba.

Kuyanika a minofu m'mimba pa chakudya zoyenera ndi kuchita Zochita yabwino kwambiri kusintha minofu m'mimba adzakupatsani chifukwa kuti mudzakhala amanyadira.