Iwe Unofanirwa Kudya Usati kana Mushure meKushanda Kunze?

Zvemukati

• Kutsanya uye Kudyidzana Kurovedza muviri Kunogona Kuburitsa Mhinduro Dzakasiyana
• Kudzidzira Kutsanya Kunowedzera Muviri Wako Kugona Kushandisa Mafuta eMafuta
• Kudzidzira Kutsanya Kungasatungamira Kukuru Kurasikirwa kweMuviri Mafuta
• Kwete Kudya Usati Pfupi-Nguva Yekuekisesaiza Isinga Kanganisa Kuita
• Kudya Pamberi Penguva Yakareba Exercise Zvingaite Kuvandudza Kuita
• Kana Iwe Usinga Dye Usati Washanda Kunze, Unofanirwa Kudya Mushure meizvozvo
• Kudya Mushure meKurovedza muviri Kunonyanya Kukosha Kana Iwe Ukashanda Kunze Wakatsanya
• Nokukurumidza Sei Mushure mekurovedza muviri?
• Kufarira Kwemunhu Kunofanirwa Kuva Icho Chinosarudza Chinhu
• Icho Chinokosha

Kudya zvinovaka muviri uye kurovedza muviri ndizvo zviviri zvezvinhu zvakakosha pahutano hwako hwese.

Uyezve, zvinhu zviviri zvinokanganisa.

Kudya kwakakodzera kunogona kukuchidzira kurovedza muviri uye kubatsira muviri wako kuti uwanezve nekugadzirisa.

Zvisinei, mumwe mubvunzo wakajairika ndewekuti udye usati waita kana mushure mekudzidzira.

Izvi zvinogona kunyanya kukosha kana iwe ukatanga kuita chinhu chekutanga mangwanani.

Hezvino zvese zvaunoda kuti uzive nezvekudya usati kana mushure mekushanda.

Kutsanya uye Kudyidzana Kurovedza muviri Kunogona Kuburitsa Mhinduro Dzakasiyana

Zvidzidzo zvakaratidza kuti mhinduro dzemuviri wako pakurovedza muviri dzinogona kusiyana zvichibva nekuti unodya here kana usati waita maekisesaizi.

Kudzidzira Kutsanya Kunowedzera Muviri Wako Kugona Kushandisa Mafuta eMafuta

Midzi yako yepakutanga yemafuta mafuta emuviri uye makabhohaidhiretsi.

Mafuta anochengetwa se triglycerides mune mafuta tishu, nepo carbs akachengetwa mumhasuru dzako uye chiropa semolekuru inonzi glycogen.

Carbs inowanikwawo muchimiro cheshuga yeropa.

Zvidzidzo zvinoratidza kuti shuga yeropa yakakwira musati uye panguva yekurovedza muviri kana iwe uchidya usati washanda (, 2).

Izvi zvine musoro nekuti kazhinji chikafu chekutanga-kurovedza mune izvi zvidzidzo chakapa carbs, iyo iyo muviri waishandisa simba panguva yekurovedza muviri.

Paunenge uchirovedza padumbu risina chinhu, zvakawanda zvemuviri wako zvinodiwa nesimba zvinosangana nekuparara kwemafuta emuviri.

Chidzidzo muvatori vechikamu 273 vakawana kuti kupisa kwemafuta kwaive kwakakwirira panguva yekutsanya kurovedza muviri, nepo glucose uye insulin mazinga aive akakwirira panguva isiri yekutsanya kurovedza ()

Iyi tradeoff pakati pehydrohydrate uye mafuta metabolism chikamu chemuviri wako wepanyama kugona kushanda pamwe kana pasina kuchangobva kudya ().

Kudzidzira Kutsanya Kungasatungamira Kukuru Kurasikirwa kweMuviri Mafuta

Tichifunga kuti muviri wako unopisa mamwe mafuta kuti uwane simba kana uchitsanya, zviri kuyedza kufunga kuti izvi zvinotungamira mukurasikirwa kukuru kwemafuta nekufamba kwenguva.

Imwe ongororo yakaratidza mhinduro dzakasiyana muvanhu vakarovedza muviri mukutsanya, zvichienzaniswa neavo vakadya vasati varovedza muviri ().

Kunyanya, kugona kwemhasuru kupisa mafuta panguva yekurovedza muviri uye kugona kwemuviri kuchengetedza ayo shuga eropa mazinga akagadziridzwa nekutsanya kurovedza muviri, asi kwete kupihwa kurovedza muviri.

Nekuda kweizvi, mamwe masayendisiti anotenda kuti mhinduro yemuviri wako pakurovedza kutsanya ingakonzera shanduko inobatsira mumafuta emuviri pane kurovedza muviri mushure mekudya (6).

Zvisinei, kunyangwe paine humwe humbowo hunoratidza mabhenefiti ekurovedza muviri akatsanya, hapana humbowo hwakasimba hwekuti kutsanya kurovedza muviri kunotungamira mukurema kukuru kana kurasikirwa kwemafuta (7).

Kunyangwe kutsvagiswa kushoma kwakaitwa, zvidzidzo zviviri zvakaratidza kuti hapana musiyano mukurasikirwa kwemafuta pakati pevakadzi vaidzidzira nekutsanya nevaya vakarovedza muviri mushure mekudya (,).

Mhinduro yemuviri wako yekurovedza muviri inosiyana zvichienderana nekuti unodya usati waita maekisesaizi here. Kudzidzira kutsanya kunokonzeresa muviri wako kushandisa mamwe mafuta esimba. Nekudaro, kutsvagisa hakuratidze kuti izvi zvinoshandura kune kurasikirwa kukuru kwemafuta emuviri.

Kwete Kudya Usati Pfupi-Nguva Yekuekisesaiza Isinga Kanganisa Kuita

Vanhu vazhinji vanoda kuita pavanogona kwazvo kushamisika kana kurovedza kutsanya kuchakanganisa mashandiro avo.

Imwe ongororo yakaedza kupindura uyu mubvunzo. Imwe ongororo yakaongorora makumi maviri nematatu ezvidzidzo kana kudya usati waekisesaiza kwakavandudza mashandiro ().

Ruzhinji rwekutsvagisa haruna kuratidza mutsauko mukuita pakati pevaya vaidya pamberi peeerobic kurovedza muviri kunogara isingasviki awa nevaya vasina (10, 11,).

Zvimwe zvidzidzo zvekuongorora yakakwira-yakasimba nguva yekudzidziswa (HIIT) zvakare haina kuwana mutsauko mukuita pakati pekutsanya uye kudyiswa kurovedza muviri (13, 14, 15).

Kunyangwe ruzivo rwakaganhurirwa ruripo rwekudzidziswa kurema, kumwe kutsvagurudza kunoratidza kuti kurovedza muviri kutsanya kana kudyiswa kunogona kuburitsa mhedzisiro yakafanana ()

Chimwe chikonzero nei mabhenefiti akajeka ekudya pamberi penguva pfupi kurovedza muviri anga asingaonekwe muzvidzidzo izvi zvinogona kunge zviri nekuda kwezvitoro zvemuviri zvemasimba.

Muviri wako unochengetera zviuru zviviri macalorie se glycogen uye zvimwe zvakawanda mumafuta emuviri (, 18).

Simba rese rakachengetwa rinokutendera kuti uite maekisesaizi kunyange usati wadya kwemaawa.

Izvo zvakati, zvimwe zvidzidzo zvakaratidza kuvandudzwa apo makabohydrate-ane chikafu kana zvekuwedzera zvakadyiwa usati waekisesaiza (19,).

Kudya usati wapfupi-kwenguva yekurovedza muviri kunovandudza mashandiro mune vamwe vanhu, uye sarudzo yakanakisa inogona kunge inosiyana zvichienderana nemunhu.

Ruzhinji rwezvidzidzo haruratidze bhenefiti yakajeka pakudya usati wapfupi-kwenguva aerobic kurovedza muviri kana zvenguva yekurovedza muviri senge HITIT. Nekudaro, zvimwe zvidzidzo zvakaratidza kuti kudya usati waekisesaiza kwakavandudza mashandiro.

Kudya Pamberi Penguva Yakareba Exercise Zvingaite Kuvandudza Kuita

Kuongorora kukuru kwekurovedza muviri kunotora nguva yakareba kupfuura awa imwe kwakawana kuti 54% yezvidzidzo zvakaratidza kuita kuri nani apo chikafu chakapedzwa usati waita maekisesaizi ().

Zvizhinji zvezvidzidzo zvinoratidza kubatsirwa kwekutanga-kurovedza kudya kwakapihwa chikafu chakanyanyo nyorwa che carbs.

Kudya zvinononoka-kugaya macarbbs kana kudya maawa akati wandei usati waita maekisesaizi kunogona kubatsira kuita kwenguva refu.

Kune vanotsungirira vatambi, kumwe kutsvagurudza kwakaratidza mabhenefiti ekudya yakakwira-carb chikafu maawa matatu kusvika mana usati waekisesaiza ().

Panogona zvakare kuve nemabhenefiti ekudya carbs muawa usati waekisesaiza kwezviitiko zvenguva refu ().

Pakazara, kune humbowo hwakasimba mukutsigira mabhenefiti ekudya usati wareba-nguva yekurovedza muviri, uchienzaniswa neyepfupi-yenguva yekurovedza muviri.

Nekudaro, zvimwe zvidzidzo zvakaratidza kusabatsirika kwe pre-kurovedza kudya ().

Kunyange mimwe mibairo yakavhenganiswa yakataurwa, kudya usati wareba-kwenguva maekisesaizi kunogona kubatsira. Kurudziro yekudya chikafu maawa matatu kana anopfuura maawa usati warovedza muviri zvakajairika, asi panogona kuve nezvakanakira kudya nekukurumidza usati waekisesaiza.

Kana Iwe Usinga Dye Usati Washanda Kunze, Unofanirwa Kudya Mushure meizvozvo

Kunyange kukosha kwekudya usati wadzidzira basa kunogona kusiyana zvichienderana nemamiriro ezvinhu, masayendisiti mazhinji anobvumirana kuti zvinobatsira kudya mushure mekurovedza muviri.

Kutsvagurudza kunoratidza kuti zvimwe zvinovaka muviri, kunyanya mapuroteni uye carbs, zvinogona kubatsira muviri wako kupora nekugadzirisa mushure mekurovedza muviri.

Kudya Mushure meKurovedza muviri Kunonyanya Kukosha Kana Iwe Ukashanda Kunze Wakatsanya

Kana iwe ukadya mukati memaawa akati wandei usati washanda kunze, zvinovaka muviri zvaunomedza zvinogona kunge zvichiripo munzvimbo dzakanyanya muropa rako panguva uye mushure mekurovedza muviri (23).

Mune ino kesi, izvi zvinovaka muviri zvinogona kubatsira kupora. Semuenzaniso, maamino acids anogona kushandiswa kuvaka mapuroteni, nepo carbs ichizadza muviri wako glycogen zvitoro ().

Nekudaro, kana iwe ukasarudza kurovedza muviri nekutsanya, muviri wako wakurudzira yako Workout uchishandisa ayo ega magetsi zvitoro. Uyezve, zvinovaka muviri zvishoma kuti zviwanikwe.

Mune ino kesi, zvinonyanya kukosha kuti iwe udye chimwe chinhu chinguva pfupi mushure mekurovedza muviri.

Imwe ongororo yakaongorora kana kudya chikafu chine mapuroteni uye macarbs mushure mekutsanya kurovedza muviri kwakatungamira mukuwedzera kukuru mukugadzirwa kwemapuroteni mumuviri wako, zvichienzaniswa neapo pasina zvinovaka muviri zvakadyiwa ().

Kunyangwe paive pasina mutsauko muhuwandu hwemapuroteni akagadzirwa nemuviri, kudya mushure mekurovedza muviri kwakadzora huwandu hwekuputsika kweprotein.

Nokukurumidza Sei Mushure mekurovedza muviri?

Kunyangwe kudya mushure mekurovedza muviri kwakakosha, kumwe kutsvagurudza kwakaratidza kuti zvingave zvisina basa kuti udye wechipiri waunopedza kushanda.

Semuenzaniso, kumwe kuongorora kwakaongorora mashandiro anoita macarhydrate (glycogen) mumhasuru akawanikwa mushure memaawa maviri ebhasikoro (26).

Pakati peimwe muyedzo, vatori vechikamu vakatanga kudya nekukurumidza mushure mekurovedza muviri, ivo vakamirira maawa maviri vasati vadya mune mumwe muyedzo.

Pakange pasina misiyano mukudzoserwa kwemhasuru kwezvitoro zvehydrohydrate kwemaawa masere kana makumi maviri nemana zvichitevera kurovedza muviri, zvichiratidza kuti kumirira maawa maviri kuti udye hakuna kukuvadza.

Kumwe kutsvagurudza kunoongorora kukosha kwekudya mapuroteni nekukurumidza mushure mekurovedza muviri kwakaratidza mhedzisiro.

Nepo zvimwe zvidzidzo zvichiratidza kuti kudya mapuroteni nekukurumidza mushure mekurovedza muviri kunobatsira mukukura kwemhasuru, vamwe havaratidze zvinokuvadza zvekumirira maawa akati wandei (23).

Kubva pane humbowo huripo, kurudziro inonzwisisika ndeyekudya nekukurumidza pazvinenge zvichikwanisika mushure mekurovedza muviri.

Zvakare, kudya nekukurumidza sezvinobvira mushure mekurovedza muviri kunogona kuve kwakanyanya kukosha kana ukasarudza kurovedza muviri usina kudya kare.

Kuwana zvinovaka muviri mumaawa akakomberedza kurovedza muviri kwakakosha. Kana iwe ukasadya usati waekisesaiza, edza kudya uchangopedza kurovedza muviri. Kudya mapuroteni kunogona kubatsira kugadzirisa mhasuru dzako uye mamwe matishu, nepo carbs inogona kubatsira kudzorera yako glycogen zvitoro.

Kufarira Kwemunhu Kunofanirwa Kuva Icho Chinosarudza Chinhu

Nepo zvidzidzo zvakavhenekera mhedzisiro yekudya kana kutsanya usati waekisesaiza, chinhu chakanyanya kukosha chingave chisarudzo chako.

Kudya usati waita maekisesaizi kunogona kuve kwakanyanya kukosha kune mamwe mapoka, akadai sevatambi vepamusoro-soro uye avo vanoita kwenguva refu kurovedza muviri ().

Nekudaro, vanhu vazhinji vanoshanda vanogona kuita fambiro mberi huru kana vachirovedza kutsanya kana kupihwa chikafu.

Nekudaro, zvaunofarira iwe pamusoro pekuti iwe unodya zvakadii zvekurovedza muviri zvinofanirwa kutamba rakakura basa mune yako sarudzo.

Kune vamwe vanhu, kudya munguva pfupi pamberi pekurovedza muviri kunogona kuvaita kuti vanzwe vane usimbe kana kusvotwa. Vamwe vanonzwa vasina simba uye vaneta vasina kana chekudya vasati vashanda kunze.

Kana iwe uchirovedza muviri mangwanani, iyo nguva iri pakati paunomuka uye kana iwe uchirovedza muviri inogona kukanganisa sarudzo yako.

Kana iwe ukaenda kunomhanya kana kuenda kujimu nekukurumidza mushure mekumuka, unogona kunge usina nguva yekuti chikafu chako chigadzikane usati waekisesaiza.

Iyo shoma nguva iwe yaunenge uine pakati pekudya uye kurovedza muviri, idiki iyo pre-yekurovedza kudya inofanirwa kuve. Izvi zvinogona kubatsira kudzivirira manzwiro ekuzara uye kusagadzikana panguva yekurovedza muviri.

Sezvakakurukurwa, kudya zvinovaka muviri zvinovaka muviri senge yakaonda mapuroteni uye macarbs kubva kuzvikafu zvine huturu hwakakosha mumaawa akakomberedza kurovedza muviri.

Nekudaro, iwe une rusununguko rwekusarudza kuti wodya here izvi usati waekisesaiza, mushure mekurovedza muviri, kana zvese zviri zviviri.

Zvaunofarira zvinofanirwa kuona kana iwe uchidya usati waita kana mushure mekudzidzira. Kudya usati waita maekisesaizi kunogona kuve kwakakosha kune vatambi vepamusoro-soro uye avo vanoita maekisesaizi kwenguva refu, asi vazhinji vanogona kukohwa mabhenefiti ekurovedza muviri zvisinei.

Icho Chinokosha

Kunyangwe kana kusadya usati waekisesaiza idambudziko rakajairika, kunyanya kune avo vanoita maekisesaizi mangwanani vachangomuka.

Kunyangwe kurovedza muviri usati wadya kwekutanga kunogona kuwedzera kugona kwemuviri wako kushandisa mafuta kuita mafuta, izvi hazvireve kuti zvinoshandura mukurasikirwa kwemafuta emuviri.

Panyaya yekuita, pane kutsigirwa kushoma kwekukosha kwekudya usati wapfupisa-kurovedza muviri. Kudya usati waita kwenguva yakareba-zviitwa zvinogona kubatsira zvakanyanya.

Kudya usati waekisesaiza kunogona zvakare kuve kwakakosha kune vatambi vepamusoro-soro avo vasingade kuisa panjodzi kukanganisa kwavo kuita.

Kunyange iwe usingafanire kudya usati washanda kunze, kuwana zvinovaka muviri mumaawa akakomberedza kurovedza muviri kwakakosha.

Naizvozvo, kana ukasadya usati waekisesaiza, edza kudya uchangopedza kuita maekisesaizi.

Pakazara, zvaunofarira zvinofanirwa kuve chinhu chikuru kana uchisarudza kuti udye here kana kwete usati washanda kunze.