Chii chinonzi Kucheka, chekudya uye maitiro ekuzviita

Zvemukati

• Kugadzira
• Kudya kwakadii kuri sei

Kucheka inzira inovavarira kurasikirwa nemafuta pasina kurasikirwa kukuru kwemhasuru kuitira kuti zvikwanisike kuve nedudziro huru yemhasuru. Nekudaro, nekucheka zvinokwanisika kurasikirwa nehuremu hwakawandisa kuburikidza neshanduko kuita mhasuru.

Kunyangwe ichishandiswa zvakanyanya nevatambi vekuvaka muviri, kucheka kunogona kuitwawo nevanhu vanoda kuoma uye, nekudaro, kuwana tsananguro yakakura yemhasuru. Kune izvi, zvakakosha kuti chirongwa chekudya chikurudzirwe neyemitambo wezvekudya zvinoenderana nezvido zvinovaka muviri uye zvinangwa zvemunhu uye kuti iko kudzidziswa kunoitwa pasi pekutungamira kwehunyanzvi hwepanyama.

Kuburitsa uye kucheka ndiwo marongero anoshandiswa zvakanyanya nevakavaka muviri nechinangwa chekuvimbisa huwandu hwakawanda hwemhasuru, mashoma emuviri mafuta uye mhasuru tsananguro. Nepo kubhowa kuchiitwa mumwaka-wekusaka, ndiko kuti, munguva dzisina makwikwi, kucheka kunoitwa muchikamu chekugadzirira chemakwikwi. Dzidza zvakawanda nezve kubhowa uye unzwisise kuti zvinoitwa sei.

Kucheka kunowanzo sangana ne bulking, inoenderana neiyo nhanho yapfuura yeiyo dudziro yemuviri maitiro, ayo anotarisira kuwedzera huremu.

Kugadzira

Kucheka kunofanirwa kuitwa pasi pekutungamira kwehunyanzvi hwekudzidzisa zvemuviri, uyo anoratidza akanakisa maitiro ekudzidzisa, huwandu uye simba, uye chikafu chinofanira kuteverwa zvinoenderana nezvakakurudzirwa nemutambi wezvemitambo, uyo anofanirwa kuratidza chirongwa chekudya zvinoenderana nehutano. zvinodiwa zvemunhu, chinangwa uye mhando yekudzidziswa kunoitwa.

Kucheka kunotanga mushure menguva yekubvongodza uye chinangwa chayo chikuru kurasikirwa kwemafuta uye mhasuro tsananguro uye zvakafanira kuti izvi zviite kudya kwakadzikiswa, iine mashoma macarhydrate anodyiwa uye kuwedzera muhuwandu hwemapuroteni. Carbohydrate ndiyo sosi huru yesimba yemuviri, zvisinei mukucheka zvakakosha kuti simba riuye kubva kumafuta akaunganidzwa, saka zvakakosha kuve nehutano hwehukama kuitira kuti pave nesimba rakaringana rekudzidzira uye kufarira kupiswa mafuta, mukuwedzera pakudzivirira kurasikirwa kwemhasuru.

Uye zvakare, iyo yekudzidzira maitiro inofanira kunge ichienderana nechikafu. Izvo zvakakosha kuti muhurongwa hwekudzidzira pane mazuva ayo kurovedzwa kweaerobic kunoitwa kubva pakati nepakati kusvika pakakwirira, uye zvakakosha kuti pazuva iro pane kuwedzera kwekushandisa kwemakabohydrate, sezvo nenzira iyi zvinokwanisika kuva simba rekuita iko kudzidziswa nenzira kwayo uye zvakanyanya, kufadza mhedzisiro yekucheka.

Kukurudzira kupisa kwemafuta, zvinokurudzirwa kuti kuve nemazuva maviri kusvika matatu ekurovedza muviri kweaobobic yekumisikidza kusvika pakakwirira uye kudzidzisa uremu mairi mapoka emhasuru anoitwa ari ega, kuitira kudzivirira kurasikirwa kwemhasuru.

Iyo yekucheka nguva inogona kusiyana zvichienderana nemafuta muzana, kuti munhu anoda zvakadii kana anoda kurasikirwa uye kusimba kwekudzidziswa kwakaitwa.

Kudya kwakadii kuri sei

Kudya panguva yechikamu chekucheka kunofanirwa kuitwa uchitungamirwa neanoona nezvehutano, sezvo zvichikwanisika kuona chirongwa chakanakisa chekudya zvinoenderana nezvinangwa zvemunhu uye kudzidziswa kwake.

Mukuita uku, kurudziro ndeyekuderedza kunwa kwemakabohydrate uye kuwedzera kudyiwa kwemapuroteni, nekuti chinangwa ndechekuderedza huwandu hwemafuta uye kuchengetedza mhasuru. Nekudaro, zvinokurudzirwa kuti usadya shuga, furawa yakanatswa, zviwitsi, chingwa, oats, mupunga kana pasita uye kupa nyama isina kuonda, senge huku uye turkey, hove, mazai, mbeu uye chizi, semuenzaniso. Tarisa uone kuti yakaderera-carb kudya kunofanira kutaridzika sei.

Mukuwedzera, zvakakosha kunwa mvura yakawanda uye kudzivisa kuenda kwenguva refu usina kudya. Kazhinji chiratidzo ndechekuti 3 huru yekudya uye 2 tudyo dzinoitwa. Mune zvimwe zviitiko nyanzvi yezvokudya inogona kukurudzirawo kushandiswa kwezvokuwedzera nemaamino acids, kudzivirira kurasikirwa kwemhasuru, uye kushandiswa kwethermogenic, zvisinei kushandiswa kwethermogenic kunofanirwa kuve kwakanangana kuitira kuti iko kukonzeresa kusaitika, kunoenderana kune iyo kurema kuwana kana iwe ukarega kuishandisa.

Heano mamwezve matipi pane yakaderera-carb chikafu: