M'zaka zaposachedwa, kusala kudya kwapang'onopang'ono (IF) kwatchuka osati kokha chifukwa cha thanzi labwino, komanso chifukwa cha kuthekera kwake kuthandiza anthu kukwaniritsa zolinga zawo zolimbitsa thupi. M'nkhaniyi, tiwona momwe kusala kudya pang'onopang'ono kungathandizire pulogalamu yanu yophunzitsira aerobic, kukulolani kumanga minofu ndi kutaya mafuta moyenera kuposa kale. Mwa kuphatikiza mphamvu ya kusala kudya kwapakatikati ndi masewera olimbitsa thupi, mutha kutenga ulendo wanu wolimbitsa thupi kupita kumalo atsopano.
Kodi Kusala Kwapang'onopang'ono N'kutani?
Tisanalowe m'madzi momwe kusala kudya kwapang'onopang'ono kungakuthandizireni kuphunzitsidwa kunenepa, tiyeni tifotokoze bwino chomwe chiri. Kusala kudya kwapakatikati ndi njira yazakudya yomwe imaphatikizapo kupalasa njinga pakati pa nthawi yosala kudya ndi kudya. Izi nthawi zambiri zimasinthana pakati pa kusala kudya ndi mawindo a madyerero, ndipo pali njira zingapo zodziwika bwino za IF, monga njira ya 16/8 (kusala kudya kwa maola 16 ndi kudya pawindo la maola 8) kapena njira ya 5:2 (kudya kawirikawiri kwa zisanu). masiku ndikudya zopatsa mphamvu zochepa pamasiku awiri osatsatizana).
Synergy pakati pa kusala kudya kwapakatikati ndi maphunziro a aerobic
Kusala kudya kwapang'onopang'ono komanso maphunziro a aerobic kumatha kuwoneka ngati kusakanizika kosayembekezereka poyang'ana koyamba, koma zimayenderana bwino. Umu ndi momwe:
Kuwotcha Mafuta Owonjezera
Munthawi yosala kudya, kuchuluka kwa insulin m'thupi lanu kumatsika, zomwe zimapangitsa kuti lizitha kupeza mafuta osungidwa kuti likhale ndi mphamvu. Izi zikutanthauza kuti mukamachita nawo masewera olimbitsa thupi pawindo lanu losala kudya, thupi lanu limatha kugwiritsa ntchito mafuta ngati gwero lamphamvu, kukuthandizani kuwotcha mafuta ochulukirapo pomanga minofu.
Kuwonjezeka kwa Ma Hormone
IF yasonyezedwa kuti imakhudza kwambiri ma hormone, kuphatikizapo kukula kwa hormone (HGH) ndi insulini-monga kukula factor-1 (IGF-1). Mahomoniwa amagwira ntchito yofunika kwambiri pakukula kwa minofu ndi kuchira, kupangitsa kusala kudya kwakanthawi kukhala chida chofunikira kwa ophunzitsa olimbitsa thupi omwe akufuna kuti akwaniritse bwino zomwe apeza.
Kukhazikitsa Kusala Kwapang'onopang'ono kwa Maphunziro Olimbitsa Thupi
Tsopano popeza tamvetsetsa phindu lomwe lingakhalepo, tiyeni tikambirane momwe mungaphatikizire kusala kudya kwakanthawi muzochita zanu zolimbitsa thupi mogwira mtima:
Sankhani Njira Yoyenera ya IF
Sankhani njira yosala kudya yomwe ikugwirizana ndi moyo wanu komanso nthawi yolimbitsa thupi. Njira ya 16/8 nthawi zambiri imakhala malo abwino oyambira ambiri okonda masewera olimbitsa thupi, chifukwa imapereka zenera lodyera la maola 8, lomwe limatha kukhala ndi chakudya cham'mbuyo komanso chomaliza.
Nthawi Ndi Yofunika
Ganizirani zokonzekera zolimbitsa thupi zanu kumapeto kwa zenera lanu losala kudya, musanayambe kudya koyamba. Izi zitha kukuthandizani kuti mupindule nazo pakuwotcha mafuta pakusala kudya pamaphunziro anu. Mukatha kuchita masewera olimbitsa thupi, yesani kusala kudya ndi chakudya chokwanira chokhala ndi mapuloteni ndi chakudya chamafuta kuti muthandizire kuchira komanso kukula kwa minofu.
Khalani ndi Hydrated
Posala kudya, ndikofunikira kuti mukhale ndi madzi okwanira. Imwani madzi ambiri pawindo lanu losala kudya kuti muwonetsetse kuti mwakonzeka kuchita bwino kwambiri panthawi yophunzitsira zolemetsa.
Nkhawa Zodziwika ndi Zolakwika
Mofanana ndi njira iliyonse yazakudya kapena yolimbitsa thupi, pali zodetsa nkhawa komanso malingaliro olakwika omwe amakhudzana ndi kusala kudya kwakanthawi komanso kulimbitsa thupi. Tiyeni tikambirane zina mwa izi:
Kutaya Minofu
Chimodzi mwazinthu zodetsa nkhawa kwambiri ndikuopa kutaya minofu mukasala kudya. Komabe, kafukufuku amasonyeza kuti akachita moyenera komanso ndi zakudya zoyenera, kusala kudya kwapakatikati kungathandize kusunga minofu ndikulimbikitsa kutaya mafuta.
Miyezo ya Mphamvu
Ena amada nkhawa kuti kusala kudya kungayambitse kuchepa kwa mphamvu panthawi yolimbitsa thupi. Ngakhale zingatenge nthawi kuti thupi lanu lizolowere IF, anthu ambiri amafotokoza mphamvu zowonjezera komanso kumveka bwino m'maganizo atangozolowera kusala kudya.
Mapeto
Kuphatikizira kusala kudya kwakanthawi muzochita zanu zolimbitsa thupi kumatha kusinthiratu zolinga zanu zolimbitsa thupi. Mwa kukhathamiritsa kuwotcha mafuta, kukulitsa kuchuluka kwa mahomoni, komanso kuthana ndi zovuta zomwe wamba, mutha kupititsa patsogolo kupita kwanu patsogolo. Kumbukirani kuti kusasinthasintha ndi kuleza mtima ndizofunikira pakutengera njira ina iliyonse yatsopano yamoyo. Lankhulani ndi katswiri wa zachipatala kapena kadyedwe musanasinthe kwambiri kadyedwe kanu ndi zochita zolimbitsa thupi. Ndi kudzipereka ndi njira yoyenera, mukhoza kulimbikitsa zopindula zanu ndikupeza zotsatira zomwe mukufuna.
DAPOW Bambo Bao Yu Tel: +8618679903133 Email : baoyu@ynnpoosports.com
Nthawi yotumiza: Jun-12-2024