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Ngati muli otanganidwa ndi kujambula malo anu osokonekera, ma crunches ndi malo amodzi kuti mumange minofu yolimba osaganizira za zakudya za abs, ndiye kuti simungakwanitse kukwaniritsa cholinga chanu. Kuti mukwaniritse mawonekedwe osakanikirana komanso osamba, muyenera kutsatira chakudya choyenera. Tiyeni tiwone chomwe zakudya za abs ndiz.
Kodi The Abs Zakudya?
Cholinga chachikulu cha zakudya za abs ndikuphimba m'mimba mwanu ndikuchepetsa. Zakudya za abs zimamangidwa mozungulira zakudya zopatsa thanzi za 12 zomwe zimaganiziridwa kuti zimapatsa mavitamini, michere ndi michere yonse yomwe thupi lanu limafunikira kuti lipulumuke. Zimathandizanso kumanga minofu yowonda ndikuwotcha mafuta amthupi.
Kupanga zisankho zabwino ndiye gawo loyamba pakupanga abs koma koma, nthawi yomweyo, zomwe mumadya pa kalori ziyenera kukhala zofunikira. Chifukwa chake, kutsatira malangizo ena a zakudya za ABS kumakupatsani mwayi kuti muzitha kubisalapo ndikuchepetsa.
Pemphani kuti mudziwe malangizidwe azakudya za abambo ndi amai.
1. Idyani Zakudya zisanu kapena zisanu ndi chimodzi patsiku
Pali anthu ambiri omwe amadya zakudya zazikulu ziwiri kapena zitatu tsiku lililonse ndipo nthawi zambiri samadya chilichonse kwa maola ambiri. Izi zitha kukupangitsani kuti muchepetse thupi komanso mafuta koma, simungaphunzitse thupi lanu kuwotcha mafuta moyenera komwe ndikofunikira pakusamalira kunenepa.
Kudya chakudya chopatsa thanzi kapena chotupitsa chakudya maola atatu aliwonse tsiku lonse kudzakhazikika m'magazi anu a shuga, kumakupatsirani michere yokwanira mthupi ndikuthandizira kuwongolera zolakalaka zosafunikira za maswiti ndi mafuta. Izi zipangitsa kuti glycogen isungidwe m'chiwindi ndi minofu.
Kuti muwoneke wocheperako ndikumanga abs yanu yang'ambika, muyenera kudya pafupipafupi ndipo ndondomekoyi itha kukhala ngati iyi:
Chakudya cham'mawa - 8 am
Chotupa - 11 am
Chakudya - 1 pm
Akamwe zoziziritsa kukhosi - 4 koloko masana
Chakudya - 6 pm
Akamwe zoziziritsa kukhosi - 8 koloko masana
2. Musakhale Anjala
Pofika nthawi yomwe thupi la munthu limatsimikizira kuti limafunikira michere, mukadakhala kuti mulandidwa kale. Pofuna kupewa izi, idyani njala isanakugwere. Mutha kukhala ndi kapu yamaproteni yogwedeza ndi nthochi kapena kapuloteni yemwe alibe shuga.
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3. Lekani Kuwerengera Kalori
Osamawerengera zopatsa mphamvu zanu chifukwa zimakupangitsani kuti musayike chidwi komanso chidwi chanu. Malinga ndi kafukufuku wopangidwa ndi US Department of Agriculture, amuna adafunsidwa zomwe adadya ndikudziyesa ngati sizowona. Zinawululidwa kuti amuna azaka zapakati pa 25 mpaka 50 anali kumwa mafuta, tirigu ndi maswiti kawiri omwe amayerekezera.
Chifukwa chake, ngati mumadya zakudya zisanu ndi chimodzi tsiku lililonse, mudzatha kuwongolera magawo anu kudzera mu fiber ndi mapuloteni.
4. Chepetsani Kudya Mowa
Zakumwa zoledzeretsa zimawonjezera mafuta m'thupi lanu zomwe simukuzifuna mukamatsata zakudya zamagulu. Ma calories mu mowa ndi ma calories opanda kanthu omwe angakupangitseni kudya kwambiri ndikulimbikitsa thupi lanu kutentha mafuta ochepa. Chifukwa chake, mwanjira ina, zimabweretsa kusungidwa kwamafuta mthupi.
5. Pangani Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Izi
Zakudya zamtunduwu zimakuthandizani kuti muziyang'ana pa mitundu ingapo yazakudya kuti mukwaniritse zosowa zanu zoyambirira. Zakudya izi ndi monga mtedza, nyemba ndi nyemba, masamba obiriwira, zopangidwa ndi mkaka, oatmeal wapompopompo, mazira, nyama yopanda mafuta, chiponde, mafuta a maolivi, mikate yambewu yonse ndi chimanga, whey ufa, ndi zipatso. Kuphatikiza zakudya zabwinozikuluzi muzakudya zanu kumakwaniritsa zolakalaka zanu komanso masamba anu.
6. Limbikitsani Chakudya Chilichonse Ndi Mapuloteni
Kodi muyenera kudya mapuloteni angati patsiku? Munthu amene amachita masewera olimbitsa thupi komanso kuphunzitsa nthawi zonse amafunikira mapuloteni 0,8-1 ga pa kilogalamu ya kulemera kwa thupi yomwe ndiyokwanira kupeza minofu ndikutaya mafuta. Komanso, mapuloteni amalimbitsa kagayidwe kanu kagayidwe kake. Chifukwa chake, phatikizani zakudya zokhala ndi mapuloteni ambiri monga nkhuku, nkhukundembo, ndi azungu azungu pazakudya zanu. Ndipo odyetsa nyama omwe akutsatira zakudya za abs ayenera kuphatikiza zakudya zomanga thupi monga mpunga wabulauni, kanyumba kanyumba, soya, nyemba ndi nyemba.
7. Imwani Smoothies Nthawi Zonse
Ganizirani kupanga ma smoothies anu ndi zakudya zabwino kwambiri za zakudya za abs. Ma smoothies awa amatha kukhala omangirira chakudya komanso chakudya chopatsa thanzi. Kupanga ma smoothies kumakupulumutsirani nthawi yanu, kukudzadzani chifukwa chakupezeka kwa ulusi ndipo inde, kudzatsitsimutsanso zokhumba zanu ngati mutasakaniza zipatso kapena chiponde.
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8. Idyani Zakudya Zamadzimadzi Zovuta
Kuchuluka kwa chakudya chambiri kuchokera kuzakudya monga mbatata, pasitala, mpunga wabulauni ndi masamba. Monga lamulo, simuyenera kudya zopitilira 2 mpaka 3 g ya chakudya pa kilogalamu yolemera thupi.
Komanso, ndikofunikira kugawaniza kuchuluka kwama carbs pachakudya chanu chilichonse.
9. Imwani Madzi Ambiri
Madzi ndiofunikira pakapangidwe kazakudya zama protein ndi mapuloteni. Ngati thupi lanu silisowa madzi, ntchito yanu imatha. Malinga ndi magazini ya Physiology of Sport and Exercise, thupi silingathe kupereka ma amino acid kumatumba opanda madzi okwanira.
Chifukwa chake, musayembekezere mpaka mutamva ludzu chifukwa ichi ndi chizindikiro choti thupi lanu latha madzi.
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Gawani nkhaniyi!
