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Chakudya chopatsa thanzi mukamaliza kulimbitsa thupi ndikofunikira kwambiri kuti mukhale ndi thanzi labwino. Ngati mukufuna kukhala athanzi, mutsimikiza kuti mudzayesetsa kwambiri mukamachita masewera olimbitsa thupi. Osangokhala gawo lokonzekera masewera olimbitsa thupi, koma chakudya chotsatira pambuyo pa kulimbitsa thupi ndichofunikanso.
Komabe, zawonetsedwa kuti anthu amakonda kuchita khama kwambiri ndikuganiza pokonzekera chakudya chawo asanalowe kulimbitsa thupi. M'malo mwake, chakudya chotsatira mutagwira ntchito chimakhala chofunikira kwambiri ndipo chimafunikira kukonzekera ndikukonzekera mosamala.
Mukamaliza mwachipembedzo kusinthitsa minofu yanu ndikudzitopetsa kuti mudzapeze zotsatira zabwino, simuyenera kuiwala kupereka mphotho kwa thupi lanu ndi zakudya zopatsa thanzi, zopatsa mphamvu.
Chifukwa Chiyani Ndikofunikira Kudya Mukamaliza Gawo Lanu Lolimbitsa Thupi?
Thupi lathu limakhudzidwa m'njira zingapo tikachita masewera olimbitsa thupi. Tikamachita masewera olimbitsa thupi, thupi lathu limagwiritsa ntchito masitolo a glycogen mu minofu ngati mafuta olimbitsira thupi. Izi zimapangitsa minofu kutha ya glycogen. N'kuthekanso kuti gawo lochita masewera olimbitsa thupi lingayambitse mapuloteni m'thupi lanu kuti awonongeke [1] [ziwiri] .
Ndipo, mukatuluka, thupi lanu limatentha mafuta kuchokera pachinthu chilichonse chomwe mwadya musanalowe kulimbitsa thupi, chomwe chimaphwanya glycogen yosungidwa. Minofu yanu imayamba kugwiritsa ntchito mapuloteni omwe alipo kuti amangenso ndikukonzanso matendawo mkati mwa maola ochepa mutagwira ntchito.
Kodi Thupi Lanu Limagwira Bwanji Mukamaliza Gawo Lolimbitsa Thupi?
Pakangotha mphindi 45 mutangolimbitsa thupi, thupi lanu limatha kuyamwa chakudya ndi zomanga thupi, zomwe mwina simukudziwa. Ngati mukufuna kupanga minofu yanu, muyenera kudya 30 g ya mapuloteni ndi 30-35 g wa chakudya mkati mwa mphindi 15 mutangolimbitsa thupi [3] .
Ndipo ngati mukufuna kukhalabe olimba pochepetsa thupi, mutha kutenga nthawi yanu ndikudya mkati mwa mphindi 45 mutamaliza kulimbitsa thupi.
Mukamaliza masewera olimbitsa thupi, thupi lanu limafunikira michere yapadera kuti ikonzenso minofu ndikukhazikika m'magazi a shuga [4] . Chifukwa chake, ndikofunikira kudya zakudya zosakanikirana zomwe zingapangitse kuti mupeze bwino mukamaliza kulimbitsa thupi. Onani zakudya zopindulitsa kwambiri zomwe muyenera kuwonjezera pamndandanda wanu wazakudya pambuyo pa kulimbitsa thupi.
1. Yoghurt Yachi Greek
Yoghurt yachi Greek imakhala ndi kuchuluka kwa mapuloteni ndi chakudya poyerekeza ndi yoghurt wamba. Mutha kusakaniza yoghurt ndi chimanga ndi zipatso chifukwa zipatso zimanyamula michere yaying'ono yomwe yatsimikiziridwa kuti imalimbana ndi kupweteka kwa minofu [5] .
2. Zipatso
Odzaza ndi chakudya chopatsa thanzi komanso chimbudzi chomwe chimathandiza thupi kuwononga michere, zipatso ndizowonjezera pakudya pambuyo pathupi [6] . Zipatso ngati chinanazi zimakhala ndi zotsutsana ndi zotupa zomwe zimathandizira kupezanso mphamvu kwa minofu ndi kiwi zothandizira chimbudzi.
Muthanso kusankha zipatso ndi nthochi chifukwa mamolekyulu omwe ali mu nthochi amatha kufikira minyewa ya thupi lathu ndipo amatha kudzazanso kuchuluka kwa glycogen, motero kuwalimbikitsa [7] . Mkaka wa Banana Smoothie ndi njira yabwino.
3. Mazira
Mazira ndi chakudya chokwanira pambuyo pa kulimbitsa thupi chifukwa ali ndi zomanga thupi zambiri komanso ndi gwero labwino kwambiri la michere yambiri, yomwe imathandizira thupi lanu kukonza mukamaliza masewera olimbitsa thupi [8] . Mutha kukhala ndi mazira m'njira iliyonse yomwe mukufuna, kaya ikhale yopukutidwa, yophimbidwa, yophika kapena yowala dzuwa.
Kutaya yolk ndikukhala ndi azungu azungu okha ndiye chisankho chabwino popeza azungu azungu alibe mafuta kapena cholesterol. Njira yabwino yopezera mazira mukamaliza kulimbitsa thupi ndi kukhala ndi azungu azungu asanu ndi dzira limodzi lonse losakanikirana - kuti mutulutse zabwino zonse za azungu komanso yolk ya dzira limodzi [9] .
4. Mbatata Yokoma
Mbatata ndi zabwino popereka chakudya chomwe ndi njira yabwino kwambiri mutatha kulimbitsa thupi. Zakudyazi zimakhala ndi magalamu 26 a chakudya kuti mubwezeretse kuchuluka kwa glycogen. Kuphatikiza apo, ilinso ndi mulingo woyenera wa CHIKWANGWANI kuti mukhalebe okhutira kwakanthawi [10] .
5. Mbewu Yonse Yambewu Yambewu Yambewu
Mukamaliza kulimbitsa thupi, sankhani mapuloteni okwera, fiber yambiri, chimanga chochepa shuga. Mbale yambewu yambewu yonse ndiyabwino kutsitsanso malo ogulitsa magetsi. Muthanso kupita ku oatmeal wokhala ndi batala wa amondi kapena puloteni ya ufa [khumi ndi chimodzi] . Muthanso kukhala ndi mkate wambewu.
6. Mtedza
Kudya mtedza wocheperako ndiye njira yabwino kwambiri yosinthira kuchuluka kwa glycogen m'minyewa. Amathandizira kukulitsa mphamvu zanu ndikulimbikitsa kuphatikiza kwa minofu. Maamondi, zipatso zouma monga zoumba ndizo zabwino [12] .
7. Broccoli
Kumiza mano anu mu masamba obiriwira kumatha kukupindulitsani kwambiri mukatopa. Kukhala wolemera mu vitamini K ndi choline (macronutrient yomwe ndiyofunikira pakugwira ntchito kwa ziwalo zofunika kwambiri mthupi lathu monga chiwindi, ubongo, ndi zina), broccoli imagwira ntchito yodabwitsa pakukulitsa mphamvu zamagetsi pambuyo pochita masewera olimbitsa thupi [13] .
8. Mphukira
Gwero labwino kwambiri lazakudya zopatsa mphamvu, zikumera zimadzaza ndi michere, mavitamini, michere ndi mapuloteni. Popeza zimamera mwanjira ya chakudya chomwe chidakonzedweratu, chimagayidwa mosavuta ndi thupi ndipo mphamvu yosungidwa imasamutsidwa mosavuta ku makina athu [14] .
9. Salimoni
Salmon imakhala ndi omega-3 fatty acids omwe amathandiza kuchepetsa kutupa kwa minofu pambuyo pa kulimbitsa thupi komwe kumayambitsa kupweteka. Mafuta abwinowa amadziwika kuti amalimbikitsa kuwotcha mafuta. Mutha kuwonjezera mafuta ku nsomba kuti muwonjezere kuchuluka kwa mafuta athanzi [khumi ndi zisanu] .
10. Mkaka wa Chokoleti
Mkaka wa chokoleti ndi chakumwa china chomwe mungakhale nacho mutatha kulimbitsa thupi. Chakumwachi chimakhala ndi chakudya komanso zomanga thupi zomwe zimafunikira kuti minofu ipulumuke. Zomwe zili m'madzi zidzasinthiranso madzi omwe amatayika ngati thukuta ndi mkaka ndipo zipereka calcium yomwe ingathandize kuti thupi liziyenda mwachangu [17] .
Pamapeto pake…
Nthawi zonse mumalimbikitsidwa kuti muzidya chakudya chokhala ndi ma carbs ndi mapuloteni mukangomaliza kuchita masewera olimbitsa thupi. Akatswiri ambiri olimbitsa thupi amati muyenera kudya chakudya chanu pasanathe mphindi 45 mutachita masewera olimbitsa thupi.
Kumbukirani kuti lembani gawo lolimbitsa thupi, simuyenera kukhala opanda chakudya chopitilira maola awiri. Kutsata zakudya zabwino, zopatsa thanzi mukamaliza masewera olimbitsa thupi kudzakuthandizani kuti mukwaniritse zolinga zanu zolimbitsa thupi.
