M'zaka zaposachedwapa, kusala kudya nthawi ndi nthawi (IF) kwatchuka osati chifukwa cha ubwino wake pa thanzi, komanso chifukwa cha luso lake lothandiza anthu kukwaniritsa zolinga zawo zolimbitsa thupi. M'nkhaniyi, tifufuza momwe kusala kudya nthawi ndi nthawi kungathandizire pulogalamu yanu yophunzitsira aerobic, zomwe zingakuthandizeni kumanga minofu ndikuchepetsa mafuta bwino kuposa kale lonse. Mwa kuphatikiza mphamvu ya kusala kudya nthawi ndi nthawi ndi masewera olimbitsa thupi, mutha kupita patsogolo paulendo wanu wolimbitsa thupi.
Kodi Kusala Kudya Nthawi ndi Nthawi N'chiyani?
Tisanaphunzire momwe kusala kudya nthawi ndi nthawi kungathandizire kuchita masewera olimbitsa thupi, tiyeni tifotokoze bwino tanthauzo lake. Kusala kudya nthawi ndi nthawi ndi njira yodyera yomwe imaphatikizapo kusinthasintha pakati pa nthawi yosala kudya ndi kudya. Nthawi zambiri izi zimasinthasintha pakati pa nthawi yosala kudya ndi nthawi yodyera, ndipo pali njira zingapo zodziwika bwino za IF, monga njira ya 16/8 (kusala kudya kwa maola 16 ndi kudya mkati mwa maola 8) kapena njira ya 5:2 (kudya nthawi zonse kwa masiku asanu ndikudya ma calories ochepa kwambiri pa masiku awiri osatsatizana).
Kugwirizana pakati pa kusala kudya kwapakati ndi maphunziro a aerobic
Kusala kudya nthawi ndi nthawi komanso kuchita masewera olimbitsa thupi kungawoneke ngati kusakanikirana kosayembekezereka poyamba, koma kwenikweni zimathandizana bwino kwambiri. Umu ndi momwe mungachitire:
Kuwotcha Mafuta Kwambiri
Mu nthawi ya kusala kudya, kuchuluka kwa insulin m'thupi lanu kumatsika, zomwe zimapangitsa kuti lipeze mafuta osungidwa kuti likhale ndi mphamvu bwino. Izi zikutanthauza kuti mukamachita masewera olimbitsa thupi nthawi ya kusala kudya, thupi lanu limagwiritsa ntchito mafuta ngati gwero lalikulu la mphamvu, kukuthandizani kutentha mafuta ochulukirapo pamene mukumanga minofu.
Ma Hormone Owonjezeka
Zawonetsedwa kuti IF imakhudza bwino kuchuluka kwa mahomoni, kuphatikizapo mahomoni okulirapo a anthu (HGH) ndi insulin-like growth factor-1 (IGF-1). Ma mahomoni amenewa amagwira ntchito yofunika kwambiri pakukula ndi kuchira kwa minofu, zomwe zimapangitsa kuti kusala kudya nthawi ndi nthawi kukhale chida chofunikira kwa ophunzitsa olimbitsa thupi omwe akufuna kukulitsa luso lawo.
Kukhazikitsa Kusala Kudya Kwanthawi Zonse Kuti Muphunzire Kulimbitsa Thupi
Tsopano popeza tamvetsa ubwino wake, tiyeni tikambirane momwe tingaphatikizire kusala kudya pang'onopang'ono mu maphunziro anu olimbitsa thupi moyenera:
Sankhani Njira Yoyenera ya IF
Sankhani njira yosala kudya nthawi ndi nthawi yomwe ikugwirizana ndi moyo wanu komanso nthawi yanu yochita masewera olimbitsa thupi. Njira ya maola 16 pa 8 nthawi zambiri ndi poyambira pabwino kwa anthu ambiri okonda masewera olimbitsa thupi, chifukwa imapereka nthawi yodyera ya maola 8, yomwe ingathandize mosavuta kudya chakudya musanayambe komanso mutatha kuchita masewera olimbitsa thupi.
Kusunga Nthawi Ndikofunikira
Ganizirani zokonzekera masewera olimbitsa thupi kumapeto kwa nthawi yanu yosala kudya, musanayambe kudya koyamba. Izi zingakuthandizeni kugwiritsa ntchito bwino mphamvu zomwe zimayamwa mafuta chifukwa cha kusala kudya panthawi yophunzitsa. Mukamaliza masewera olimbitsa thupi, dyani chakudya chokwanira chokhala ndi mapuloteni ndi chakudya chopatsa thanzi kuti minofu ibwererenso bwino komanso kukula.
Khalani ndi Madzi Okwanira
Mukamasala kudya, ndikofunikira kuti mukhale ndi madzi okwanira. Imwani madzi ambiri nthawi yonse yomwe mukusala kudya kuti muwonetsetse kuti mwakonzeka kuchita bwino kwambiri panthawi yolimbitsa thupi.
Nkhawa ndi Malingaliro Olakwika Omwe Amafala
Monga momwe zimakhalira ndi njira ina iliyonse yodyera kapena yolimbitsa thupi, pali nkhawa ndi malingaliro olakwika okhudzana ndi kusala kudya nthawi ndi nthawi komanso kuchita masewera olimbitsa thupi. Tiyeni tikambirane zina mwa izi:
Kutaya Minofu
Chimodzi mwa zinthu zofunika kwambiri ndi mantha otaya minofu pamene mukusala kudya. Komabe, kafukufuku akusonyeza kuti ngati kuchitidwa bwino komanso ndi zakudya zoyenera, kusala kudya nthawi ndi nthawi kungathandize kusunga minofu ndikulimbikitsa kutaya mafuta.
Mphamvu Zamagetsi
Ena amada nkhawa kuti kusala kudya kungayambitse kuchepa kwa mphamvu panthawi yochita masewera olimbitsa thupi. Ngakhale zingatenge nthawi kuti thupi lanu lizolowere IF, anthu ambiri amanena kuti mphamvu zawo zimawonjezeka komanso maganizo awo amamveka bwino akangozolowera nthawi yosala kudya.
Mapeto
Kuphatikiza kusala kudya nthawi ndi nthawi mu maphunziro anu olimbitsa thupi kungathandize kwambiri pa zolinga zanu zolimbitsa thupi. Mwa kukulitsa kutentha mafuta, kukulitsa kuchuluka kwa mahomoni, komanso kuthana ndi mavuto omwe mukukumana nawo, mutha kuwonjezera kupita patsogolo kwanu. Kumbukirani kuti kusasinthasintha ndi kuleza mtima ndizofunikira kwambiri mukayamba njira yatsopano ya moyo. Funsani katswiri wazaumoyo kapena katswiri wazakudya musanasinthe kwambiri zakudya zanu ndi masewera olimbitsa thupi. Ndi kudzipereka komanso njira yoyenera, mutha kuwonjezera phindu lanu ndikukwaniritsa zotsatira zomwe mukufuna.
DAPOW Bambo Bao Yu Foni:+8618679903133 Email : baoyu@ynnpoosports.com
Nthawi yotumizira: Juni-12-2024