Kuita Nutrient Kuchengeta Nguva Kune Basa Here? Kutarisa Kwakakosha

Munyori: Monica Porter

Zuva Rekusika: 13 Kurume 2021

Gadziridza Zuva: 27 Chikumi 2024

Vhidhiyo: Yoga for beginners at home. Healthy and flexible body in 40 minutes

Zvemukati

Nhoroondo Pfupi yeNutrient Nguva
Iyo Anabolic Window: Chokwadi kana Ngano?
Carb Kudzokorora
Mapuroteni Kudya
Nutrient Nguva Usati Wadzidzisa
Nutrient Nguva paKudya kwekuseni
Nutrient Nguva panguva Husiku
Kuita Nutrient Kuchengeta Nguva Kune Basa Here?

Nguva yekuvaka muviri inosanganisira kudya chikafu panguva dzakarongeka kuti uwane zvimwe zvinobuda.

Izvo zvinofungidzirwa kuti zvakakosha kwazvo kukura kwemhasuru, kuita kwemitambo uye kurasikirwa kwemafuta.

Kana iwe wakambomhanyira kunodya kana puroteni kuzunza mushure mekurovedza muviri, ino inguva yezvinovaka muviri.

Nekudaro, kunyangwe paine mukurumbira, iko kutsvagisa nezve nguva yekuvaka muviri kuri kure nekugutsa ().

Hezvino zvese zvaunoda kuti uzive nezve zvinovaka muviri nguva.

Nhoroondo Pfupi yeNutrient Nguva

Nguva yezvakanaka yave ichishandiswa nenyanzvi dzekuvaka muviri nevatambi kweanopfuura makore makumi mashanu, uye zvakawanda zvacho zvadzidzwa (,,).

Mumwe wevanotungamira pasi rese mune carbohydrate nguva, Dr. John Ivy, akaburitsa zvidzidzo zvakawanda zvichiratidza mabhenefiti ayo anogona. Muna 2004, akaburitsa bhuku rinonzi Nutrient Nguva: Remangwana reMitambo Kudya.

Kubva ipapo, akawanda mapurogiramu ezvekudya uye mabhuku akakurudzira nguva yekudya senzira yakakosha yekurasikirwa nemafuta, kuwana mhasuru uye kugadzirisa mashandiro.

Zvisinei, kunyatsotarisisa kutsvagurudzo kunoratidza kuti izvi zvakawanikwa zviri kure nekugumisa, uye zvine zvikanganiso zviviri zvakakosha (,):

Mapfupi-kwenguva eropa mucherechedzo: Zvizhinji zvezvidzidzo zvinongopimisa zvenguva pfupi-zvekupenda ropa, izvo zvinowanzo kutadza kuenderana nezvikomborero zvenguva refu ().
Ultra-kutsungirira vatambi: Mazhinji ezvidzidzo anotevera akanyanyisa kutsungirira vatambi, izvo hazvireve kuti zvinomiririra wepakati munhu.

Nezvikonzero izvi, zvakawanikwa mune zvakawanda zvekutsvaga zvinotsigira nguva yekudya zvinogona kusashanda kune wese munhu.

Pazasi Pazasi:

Nutrient nguva yanga iriko kwemakumi akati emakore. Vanhu vazhinji vanotenda kuti zvakakosha zvakanyanya, asi iyo tsvagiridzo ine painogumira.

Iyo Anabolic Window: Chokwadi kana Ngano?

Iwindo revanabolic ndicho chinonyanya kutaurwa chikamu chemuviri wezvenguva ().

Iyo inozivikanwa zvakare sehwindo remukana, rakavakirwa papfungwa yekuti muviri uri muchimiro chakakwana chekutorwa kwehutano mukati 15-60 maminitsi mushure mekurovedza muviri.

Zvisinei, kunyangwe hazvo kutsvagisa hwindo revanabolic kuri kure nekugumisa, inoonekwa sechinhu chakakosha nevazhinji nyanzvi uye vanofarira kugwinya.

Dzidziso yacho yakavakirwa pamisimboti miviri yakakosha:

Carb kudzoreredza: Mushure mekurovedza muviri, kupihwa kwazvino kwema carbs kunobatsira kuwedzera zvitoro zveglycogen, izvo zvinogona kuvandudza mashandiro uye kupora.
Mapuroteni anodya: Kushanda kunze kunotyora mapuroteni, saka post-Workout protein inobatsira kugadzirisa uye kutanga kukura nekusimudzira mhasuru protein synthesis (MPS).

Dzose mbiri idzi dzakarurama kune imwe nhanho, asi metabolism yemunhu uye chikafu hakuna kusviba uye chena sevanhu vazhinji vanofarira kufunga.

Carb Kudzokorora

Chimwe chinhu chikuru cheiyo anabolic hwindo ndeye carb replenishment, nekuti carbs inochengetwa mumhasuru uye chiropa se glycogen.

Tsvagiridzo yakaratidza kuti glycogen inozadzikiswa nekukurumidza mukati memaminitsi makumi matatu-60 mushure mekushanda, iyo inotsigira iyo anabolic hwindo dzidziso (,).

Nekudaro, nguva inogona kungoshanda chete kana iwe uchidzidzira kakati wandei pazuva, kana uine akawanda emitambo zviitiko mukati mezuva. Kune munhu wepakati anoshanda kunze kamwe chete pazuva, pane nguva yakawanda yekuzadza glycogen pakudya kwega kwega ().

Pamusoro pezvo, kumwe kutsvagurudza kunoratidza kudzidziswa nechepasi mhasuru glycogen kuti ibatsire, kunyanya kana chinangwa chako kugwinya uye kurasikirwa kwemafuta ().

Tsvagurudzo nyowani yakatoratidzira iko pakarepo kuzadzikiswa kunogona kudzikisira iyo bhenefiti mabhenefiti aunogamuchira kubva icho chikamu

Saka kunyangwe ipapo glycogen synthesis ine musoro mune dzidziso, haishande kune vanhu vazhinji mune akawanda mamiriro.

Mapuroteni Kudya

Chikamu chechipiri chehwindo revanabolic kushandiswa kweproteinini kukurudzira mhasuru protein synthesis (MPS), inoita basa rakakosha mukudzora uye kukura.

Nekudaro, nepo MPS uye kudzoreredza kwehutano kuri kwakakosha zvikamu zvekudzoreredza, tsvagiridzo inoratidza kuti haufanire kuita izvi pakarepo mushure mekurovedza muviri.

Panzvimbo iyoyo, tarisa pane yako yakazara yezuva nezuva mapuroteni kudya, uye ita shuwa kuti unodya zvemhando yepamusoro mapuroteni pakudya kwega kwega ().

Meta-ongororo ichangoburwa nemutungamiriri anotungamira Dr. Brad Schoenfeld akasvikawo pamhedziso iyi, muchidimbu kuti mapuroteni ezuva nezuva uye kudya kwehutano ndiko kukoshesa ().

Muchidimbu, kana ukasangana nezvako zvezuva nezuva zveprotein, macalorie uye zvimwe zvinovaka muviri, iro hwindo revanabolic harina kukosha kupfuura vanhu vazhinji vanotenda.

Kusarudzika maviri vatambi vepamusoro kana vanhu vanodzidzisa kakawanda pazuva, vanogona kuda kuwedzera kuzadza kwemafuta pakati pezvikamu.

Pazasi Pazasi:

Iyo anabolic hwindo inguva yenguva mushure mekushanda kunonzi kwakakosha pakudya kwehutano. Zvisinei, zvidzidzo zvinoratidza kuti vanhu vazhinji havadi kuzadza carb kana mapuroteni zvitoro ipapo.

Nutrient Nguva Usati Wadzidzisa

Iyo pre-Workout hwindo inogona kunyatso kuve yakakosha kupfuura iyo anabolic hwindo.

Zvichienderana nezvinangwa zvako, iyo chaiyo nguva yekutora zvimwe zvinowedzera zvinogona kubatsira kuita ().

Semuenzaniso, mashandiro ekusimudzira mashandiro senge caffeine inofanirwa kutorwa panguva kwayo kuti ive nemhedzisiro ().

Izvi zvinoshandawo kuchikafu. Chikafu chakayananiswa, chiri nyore kugaya chinodyiwa maminitsi makumi matanhatu neshanu pamberi pebasa rinogona kusimudzira mashandiro, kunyanya kana usati wadya kwemaawa akati wandei ().

Mukupesana, kana chinangwa chako kurasikirwa kwemafuta, kudzidziswa nechikafu chidiki kunogona kukubatsira kupisa mafuta, kugadzirisa insulin senzwi uye kupa zvimwe zvakakosha zvenguva refu mabhenefiti (,).

Hydration iri zvakare yakabatana nehutano nekuita. Vanhu vazhinji vanowanzove vasina mvura vasati vashanda, saka zvinogona kuve zvakakosha kunwa zvakapoteredza 12-16 oz (300-450 ml) yemvura nemaelectrolitisi pamberi pebasa (,,).

Pamusoro pezvo, mavitamini anogona kukanganisa mashandiro ekurovedza muviri, uye anogona kutodzora bhenefiti yekudzidzira. Saka kunyangwe mavitamini ari akakosha zvinovaka muviri, zvingave zvakanaka kuti usatora iwo padyo nekubata kwako ().

Pazasi Pazasi:

Nguva yezvakanaka inogona kutora chinzvimbo chakakosha mu pre-Workout kudya, kunyanya kana iwe uchida kuwedzera mashandiro, kunatsiridza kuumbwa kwemuviri kana kuve nezvinangwa zvehutano zvakanangana.

Nutrient Nguva paKudya kwekuseni

Ongororo ichangobva kuitika yakaratidza kuti hazvina basa kana uchidya chikafu chamangwanani kana kwete. Asi, chii iwe unodya pakudya kwemangwanani wave musoro unopisa.

Nyanzvi zhinji ikozvino dzinokurudzira yakaderera-carb, yakakwira-ine mafuta emangwanani, ayo anonzi anovandudza masimba esimba, kushanda kwepfungwa, kupisa kwemafuta uye kukuchengeta iwe uzere.

Nekudaro, nepo izvi zvichinzwika sezvakanaka mune dzidziso, mazhinji ezviitiko izvi anecdotal uye haitsigirwe ne research ().

Uye, nepo zvimwe zvidzidzo zvichiratidza kupisa kukuru kwemafuta, izvi zvinokonzerwa nekuwedzera kwemafuta ekudya kubva mukudya, kwete nekuti uri kupisa mamwe mafuta emuviri.

Pamusoro pezvo, zvimwe zvidzidzo zvinoratidza kuti mapuroteni-akavakirwa pakudya kwemangwanani ane hutano hunobatsira. Nekudaro, izvi zvinogona kunge zvichikonzerwa nemabhenefiti mazhinji epuroteni, uye nguva ingangoita haina basa ().

Sezvakaita newindo revanabolic, ngano yemangwanani haina kutsigirwa nekutsvaga.

Zvakangodaro, kana iwe ukasarudza yakaderera-carb, yakakwira-ine mafuta emangwanani, hapana chakaipa mune izvo. Sarudzo yako yemangwanani inofanirwa kungoratidzira zvaunofarira zvezuva nezuva zvekudya uye zvinangwa.

Pazasi Pazasi:

Iko hakuna humbowo hwekutsigira imwe yakanakisa nzira yekudya kwemangwanani. Chikafu chako chamangwanani chinofanirwa kuratidza zvaunofarira zvekudya uye zvinangwa.

Nutrient Nguva panguva Husiku

"Cheka makabhohaidhiretsi husiku kurasikirwa uremu".

Iyi ndiyo imwe dzidziso yekudya, inosimudzirwa nevanhu vanozivikanwa nemagazini kutenderera pasirese.

Uku kudzikiswa kwe carbs zvinongobatsira iwe kudzikisa huwandu hwezuva nezuva hwekoriori, kuumba kushomeka kwekoriori - chinhu chakakosha mukuderedza uremu. Nguva yacho haina kukosha.

Kusiyana nekubvisa ma carbs husiku, kumwe kutsvagurudza kunoratidza carbs inogona kubatsira nekurara uye kuzorora, kunyangwe kutsvagurudza kuri kudiwa pane izvi ().

Izvi zvinogona kubata chimwe chokwadi, sezvo carbs inoburitsa iyo neurotransmitter serotonin, iyo inobatsira kudzora kwako kurara kutenderera.

Zvichienderana nezvakanaka zvehutano zvekurara kwakanaka kwehusiku, kudya kwemanheru carb kunogona kubatsira, kunyanya kana uine matambudziko ekurara.

Pazasi Pazasi:

Kucheka carbs husiku hachisi chinhu chakanaka chekudzora huremu, kunyanya sezvo macarbs angabatsira kusimudzira kurara. Nekudaro, kumwe kutsvagurudza kunodiwa pane izvi.