Maitiro Ekutevera Kucheka Kudya Kwehuremu Hwekurema

Zvemukati

• Chii chinonzi kucheka chikafu?
• Maitiro ekuita yekucheka chikafu
• Verenga koriori yako yaunodya
• Sarudza protein yako yaunodya
• Sarudza mafuta ako ekudya
• Sarudza yako carb yaunodya
• Nguva yekudya ine basa here?
• Cheat chikafu uye Refeed mazuva
• Mazano anobatsira ekudya kwekucheka
• Chinokosha

Kucheka inzira inowedzera inozivikanwa yekurovedza muviri.

Icho chikamu chemafuta-chekurasikirwa icho vavaki vemuviri uye vanofarira kugwinya vanoshandisa kuwana kuonda sezvinobvira.

Kazhinji yakatanga mwedzi mishoma pamberi peiyo regimen yakakura yekurovedza muviri, inosanganisira kudya kwekurema izvo zvinorehwa kuti uchengetedze mhasuru yakawanda sezvinobvira.

Ichi chinyorwa chinotsanangura maitiro ekutevera yekucheka chikafu chekudzora uremu.

Chii chinonzi kucheka chikafu?

Kudya kwekucheka kunowanzo shandiswa nevanovaka muviri uye vanofarira kugwinya kutema mafuta emuviri vachichengetedza mhasuru.

Misiyano yakakosheswa nedzimwe kudya kwekurema ndeyekuti chikafu chekucheka chinopihwa kune mumwe nemumwe, chinowanzo kuve chakakwirira mumapuroteni uye carbs, uye chinofanirwa kuperekedzwa nekusimudza uremu.

Kusimudza masimbi nguva dzose kwakakosha nekuti inokurudzira kukura kwemhasuru, kubatsira kurwisa kurasikirwa kwemhasuru paunotanga kucheka macalorie (,,).

Kudya kwekucheka kunotora mwedzi 2-4, zvinoenderana nemabatiro aunenge wakaita usati wadya, uye inowanzoitwa nguva kutenderedza makwikwi ekuvaka muviri, zviitiko zvemitambo, kana zviitiko zvakaita sezororo ().

Kudya kwekucheka kunovavarira kukutorera iwe kuonda sezvinobvira uchichengetedza tsandanyama. Izvo zvinowanzoitirwa kwemwedzi 2-4 inotungamira kusvika kumakwikwi ekuvaka muviri kana chimwe chiitiko.

Maitiro ekuita yekucheka chikafu

Kudya kwekucheka kunoenderana kune mumwe nemumwe uye kunoda kuti iwe uone zvido zvako zvinovaka muviri.

Verenga koriori yako yaunodya

Kurasikirwa kwemafuta kunoitika kana iwe uchingogara uchidya mashoma macalorie pane iwe aunotsva.

Huwandu hwe macalorie iwe aunofanira kudya pazuva kuti udzikise huremu hunoenderana nehuremu hwako, kureba, mararamiro, hunhu, uye maitiro ekurovedza muviri.

Kazhinji, avhareji mukadzi anoda anosvika zviuru zviviri macalorie pazuva kuti arambe aine huremu asi chiuru nemazana mashanu macalorie ekurasikirwa ne1 pondo (0.45 kg) emafuta pasvondo, nepo murume wepakati achida madhora mazana maviri nemazana mashanu emakirogiramu kuti arambe aine huremu kana zviuru zviviri zvemakori kuti arasikirwe zvakaenzana ().

Iyo inononoka, kunyange mwero wekudzikira uremu - senge pondo imwe (0.45 kg) kana 0.5-1% yehuremu hwemuviri wako pasvondo - ndiyo yakanakira kudya kwekucheka ().

Kunyangwe hombe calori yekushomeka ingakubatsira iwe kurasikirwa uremu nekukurumidza, tsvagiridzo yakaratidza kuti inowedzera mukana wako wekurasikirwa nemhasuru, izvo zvisina kukodzera kudya uku (,).

Sarudza protein yako yaunodya

Kuchengetedza zvakakwana mapuroteni kudya kwakakosha pane yekucheka chikafu.

Ongororo dzakawanda dzakaona kuti kudya kweprotein kwepamusoro kunogona kubatsira kurasikirwa kwemafuta nekuwedzera metabolism yako, kudzikisira chishuvo chako chekudya, uye kuchengetedza tsandanyama dzakaonda (,,).

Kana iwe uri pane yekucheka chikafu, iwe unofanirwa kudya mapuroteni akawanda kupfuura kana iwe uri kungoedza chengetedza uremu kana kuvaka mhasuru. Imhaka yekuti uri kuwana macalorie mashoma asi uchirovedza muviri zvakajairika, izvo zvinowedzera mapuroteni ako anoda ().

Ongororo zhinji dzinoratidza kuti 0.7-0.9 gramu eprotein paundi yehuremu hwemuviri (1.6-2.0 gramu pa kg) inokwana kuchengetedza tsandanyama pakudya kwekucheka (,).

Semuenzaniso, munhu 155-pondo (70-kg) munhu anofanirwa kudya 110-140 gramu epuroteni pazuva.

Sarudza mafuta ako ekudya

Mafuta anoita basa rakakosha mukugadzirwa kwehomoni, izvo zvinoita kuti zvive zvakakosha pakudya kwekucheka ().

Kunyangwe zvakajairika kudzora kudya kwemafuta pane chikafu chekucheka, kusadya zvakakwana kunogona kukanganisa kugadzirwa kwehomoni senge testosterone uye IGF-1, iyo inobatsira kuchengetedza tsandanyama.

Semuenzaniso, zvidzidzo zvinoratidza kuti kudzikisa kudya kwemafuta kubva pa40% kusvika pa20% yehoriyamu macalorie anoderedza testosterone mazinga nemari ine mwero asi yakakosha (,).

Nekudaro, humwe humbowo hunoratidza kuti kudonha mumatanho e testosterone hakuwanzo kutungamira mukurasikirwa nemhasuru - chero bedzi uchidya mapuroteni akakwana uye ma carbs (,).

Nyanzvi dzinoratidza kuti, pakudya uku, 15-30% yemakoriyori ako anofanirwa kubva kumafuta ().

Imwe gramu yemafuta ine 9 macalorie, saka chero munhu ari pa2,000-koriori regimen anofanirwa kudya 33-67 gramu emafuta pazuva pakudya kwekucheka.

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita zvakanyanya

Sarudza yako carb yaunodya

Carbs inoita basa rakakosha mukuchengetedza tsandanyama paunenge uchidya zvekucheka.

Nekuti muviri wako unofarira kushandisa carbs kwesimba panzvimbo yeprotein, kudya huwandu hwakaringana hwe carbs kunogona kurwisa kurasikirwa kwemhasuru ().

Pamusoro pezvo, carbs inogona kubatsira kukuchidzira kuita kwako panguva yekushanda ().

Pakudya kwekucheka, carbs inofanirwa kuve neakasara macalorie mushure mekubvisa mapuroteni nemafuta.

Mapuroteni uye carbs zvese zvinopa 4 macalorie pagiramu, nepo mafuta anomira pa9 pagiramu. Mushure mekubvisa mapuroteni ako uye mafuta zvaunoda kubva pane yako yakazara koriori yaunodya, govera iyo inosara nhamba ne4, iyo inofanirwa kukuudza iwe mangani ma carbs aunogona kudya pazuva.

Semuenzaniso, munhu ane 155-pondo (70-kg) munhu pa2,000-macalor ekucheka chikafu anogona kudya 110 magamu eprotein uye 60 magiramu emafuta. Iwo akasara 1,020 macalorie (255 gramu) anogona kutorwa kumusoro nema carbs.

Kuronga chikafu chekucheka, iwe unofanirwa kuverenga yako kalori, mapuroteni, mafuta, uye carb zvinodiwa zvinoenderana nehuremu hwako uye mararamiro ako zvinhu.

Nguva yekudya ine basa here?

Kudya nguva ndeye zano rinoshandiswa mukukura kwemhasuru, kurasikirwa kwemafuta, uye kuita.

Kunyangwe inogona kubatsira vanokwikwidza vatambi, haina kukosha pakurasikirwa kwemafuta ().

Semuenzaniso, zvidzidzo zvakawanda zvinoratidza kuti vatambi vanotsungirira vanogona kusimudzira kupora kwavo nenguva yekudya kwavo uye kudya kwecarb kwakatenderedza kurovedza muviri (, 16,).

Izvo zvakati, izvi hazvidiwe kuchikafu chekucheka.

Pane kudaro, iwe unofanirwa kutarisa pane kudya chikafu chizere uye kuwana macalorie akakwana, mapuroteni, carbs, uye mafuta zuva rese.

Kana iwe uine nzara kazhinji, kudya kwemangwanani-koriori kunogona kukuchengetedza zvizere mushure mezuva (,, 20).

Kupa nguva yekudya kwako hakuna kudikanwa pane yekucheka chikafu asi kunogona kubatsira vatambi vekutsungirira pamwe nekudzidziswa kwavo.

Cheat chikafu uye Refeed mazuva

Kubiridzira kudya uye / kana mazuva akakwenenzverwa anowanzo kuverengerwa mukudya kwekucheka.

Kubiridzira kudya kunoitika dzimwe nguva kuregererwa kunoitirwa kurerutsa kuomarara kwechikafu chakapihwa, nepo mazuva akakwenenzverwa achiwedzera kudya kwako kwecarb kamwe kana kaviri pavhiki.

Kudya kwakawanda kwecarb kune zvakwakanakira, sekudzorera zvitoro zveglucose zvemuviri wako, kugadzirisa mashandiro emitambo, uye kuenzanisa mahormone akati wandei (,).

Semuenzaniso, zvidzidzo zvinoratidza kuti zuva repamusoro-carb rinogona kuwedzera huwandu hwakazara mahormone leptin uye nekusimudza metabolism yako,,,).

Kunyangwe iwe uchigona kuwedzera huremu mushure mekubiridzira kudya kana zuva rakakwenenzverwa, izvi zvinowanzoita huremu hwemvura hunowanzo kurasikirwa pamazuva mashoma anotevera ().

Zvakadaro, zviri nyore kunyanyisa kudya pamazuva ano uye kukanganisa huremu hwako hwekuedza. Uyezve, maitiro aya anogona kukurudzira tsika dzisina hutano, kunyanya kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge ndaita, (

Nekudaro, kubiridzira kudya uye mazuva akakwenenzverwa hazvidiwe uye zvinofanirwa kurongwa zvakanyatsonaka.

Kubiridzira kudya uye mazuva akakwenenzverwa anogona kusimudzira hunhu hwako, kuita kwekuekisesaiza, uye mahormone mazinga asi hazvidiwe pakudya kwekucheka. Vanogona kutadzisa kufambira mberi kwako kana zvisina kurongwa zvakanaka.

Mazano anobatsira ekudya kwekucheka

Heano mamwe matipi anobatsira ekuchengetedza kurasikirwa kwemafuta munzira yekudya kwekucheka:

• Sarudza zvimwe zvekudya zvine fiber. Fibhi-yakapfuma carb sosi senge isiri-starchy miriwo inowanzo kuve nezvakawanda zvinovaka muviri uye inogona kukubatsira kuti ugare wakazara kwenguva yakareba uchiri pakushayikwa kwekoriori ().
• Inwa mvura yakawanda. Kugara uine hydrated kunogona kubatsira kudzikisira kudya kwako uye nekukurumidza kumhanyisa metabolism yako,,).
• Edza kudya kwekugadzirira. Kugadzirira chikafu pamberi pechirongwa kunogona kubatsira kuchengetedza nguva, kukuchengetedza munzira, uye kudzivirira muyedzo wezvikafu zvisina hutano.
• Dzivisa mvura carbs. Zvinwiwa zvemitambo, zvinwiwa, uye zvimwe zvinwiwa zvine shuga zvakawanda zvinoshaya micronutrients, zvinogona kuwedzera mwero wenzara, uye hazvisi sekuzadza sefibhi-yakapfuma, chikafu chizere ().
• Funga nezve cardio. Kana ikashandiswa pamwe chete nekusimudza uremu, kurovedza muviri - kunyanya yakanyanya-kusimba cardio - inogona kuwedzera kurasikirwa kwako kwemafuta ().

Kugadzirisa chikafu chekucheka, edza kunwa mvura yakawanda, uchidya zvekudya zvine fiber, uye kuita cardio, pakati pemamwe matipi.

Chinokosha

Kudya kwekucheka kunoitirwa kuwedzera kurasikirwa kwemafuta nepo uchichengetedza mhasuru.

Kudya uku kunosanganisira kuverenga yako kalori, mapuroteni, mafuta, uye carb zvinoda zvichienderana nehuremu hwako uye mararamiro. Iwe unongofanirwa kuitevera kwemwedzi mishoma uchitangira chiitiko chemitambo uye unofanirwa kuisanganisa pamwe nekusimudza uremu.

Kana iwe uchifarira kudya kwekurema uku kwevatambi, bvunza mudzidzisi wako kana chiremba wezvekurapa kuti uone kana zvakakunakira iwe.