Kalozera wa Nutriod Nutriod and Training Guide

Nthawi yochuluka ndi nthawi yophunzitsira yodziwika bwino kuti muwonjezere minofu powonjezera kulemera. Komabe, ngati zakudya zoyenera, maphunziro ndi njira zopumula sizikugwiritsidwa ntchito panthawiyi, zotsatira zomwe mukufuna sizingakwaniritsidwe. Chakudya ndicho chinthu chofunikira kwambiri pa nthawi yochuluka. Panthawi imeneyi, kudya kwa kalori kuyenera kukhala kwakukulu. (Kudya kwa kalori kumatha kufika ku 3.000 kapena 4.000 patsiku kwa akatswiri othamanga.) M'pofunika kudya mapuloteni okwanira, chakudya ndi mafuta kuti mupange minofu. Mapuloteni ndi ofunikira pakukonzanso minofu ndi kukula. Ngakhale kuti ma carbohydrate amagwiritsidwa ntchito kuti apereke mphamvu, mafuta ndi ofunikanso pakupanga mahomoni ndi ntchito za maselo. M'nkhaniyi, tikambirana za pulogalamu yazakudya zanthawi yayitali, kusiyana pakati pa kuchuluka kwaukhondo ndi zonyansa zambiri, mapulogalamu ophunzitsira ndi kugwiritsa ntchito kowonjezera panthawi yonenepa kwambiri.

Zinthu Zomwe Muyenera Kuziganizira Panthawi Yambiri

1. Zakudya zama calorie zimakhala ndi gawo lofunikira pakukulitsa minofu panthawi yochuluka. Ndikoyenera kudya 2-3 magalamu a mapuloteni, 4-6 magalamu amafuta ndi 1 gramu yamafuta pa kilogalamu ya kulemera kwa thupi. Komabe, mtundu wa thupi la munthuyo, mlingo wa zochita, ndi zinthu zina ziyenera kuganiziridwanso.
2. Kuchuluka kwa maphunziro, mphamvu ndi zosiyanasiyana ndizofunikanso kwambiri pakupeza minofu. Panthawi yochuluka, zolimbitsa thupi zolemetsa, ma seti apamwamba kwambiri komanso kubwereza mobwerezabwereza kumakondedwa. Zochita izi zimayambitsa kuvulala kwapang'ono mu minofu, kuwalola kuti akule.
3. Mpumulo ndi wofunika chimodzimodzi. Pa nthawi yochuluka, ndikofunikira kupereka nthawi yokwanira yogona ndi kupuma. Kukula kwa minofu kumachitika panthawi yobwezeretsa pambuyo pochita masewera olimbitsa thupi. Kupuma kosakwanira kapena kuphunzitsidwa mopitirira muyeso kumawononga minofu ndikulepheretsa zotsatira zomwe mukufuna kuti zitheke.

Nthawi yochuluka imatengedwa kuti ndiyo njira yabwino yopezera minofu. Komabe, zotsatira zomwe zikuyembekezeredwa sizingakwaniritsidwe pokhapokha ngati njira zodyera zoyenera, maphunziro amphamvu ndi kupumula kokwanira kumaperekedwa.

Choyera Choyera - Zonyansa Zambiri Farkı

Nthawi yochuluka imagawidwa m'magulu awiri: oyeretsa ambiri ndi onyansa. Chochuluka choyera ndi nthawi yochuluka ndi zakudya zathanzi. Panthawi imeneyi, mafuta athanzi, ma carbohydrate ovuta komanso zakudya zama protein zimadyedwa. Kuchuluka kwauve ndi nthawi yochuluka ndi zakudya zofulumira, zakudya za shuga ndi zakudya zosinthidwa. Chochuluka choyera chimakondedwa pakupanga thupi labwino.

Kodi Chakudya Chiyenera Kukhala Chotani Panthawi Yochuluka?

Ngati tiyang'ana pamagulu a zakudya zomwe zimayenera kudyedwa panthawi yochuluka, mapuloteni ndi chakudya cham'mimba ndizomwe zili pamwamba pamndandanda. Magwero a mapuloteni apamwamba kwambiri ndi zakudya monga nkhuku, Turkey, nsomba, mazira, yogati ndi tchizi. Kuphatikiza apo, magwero ena a nyama monga nyama, nyama yofiira, ng'ombe, bere la Turkey, nyama ya njati imakopa chidwi ndi zomwe zili ndi mapuloteni ambiri.

Zakudya zama carbohydrate ndi gulu la zakudya zomwe zimathandiza kupereka mphamvu zofunikira kuti minofu ikule. Zakudya zopatsa thanzi monga mbewu zonse, mbatata, oatmeal, quinoa, ndi mpunga wabulauni zili m'gulu lazakudya zomwe zimalangizidwa kuti zizidyedwa nthawi yayitali. Komabe, kudya zomanga thupi ndi chakudya chokha pa nthawi yochuluka sikokwanira. Kuti mukhale ndi thanzi labwino, mafuta ayeneranso kutengedwa muyeso yoyenera. Mafuta athanzi amathandizira kukula kwa minofu pothandizira kuti ma hormoni anu azigwira bwino ntchito. Mafuta athanzi monga avocado, mafuta a azitona, batala, mafuta a amondi ndi walnuts ayenera kuphatikizidwa muzakudya zanu zambiri.

Ndikofunikiranso kumwa madzi okwanira pa nthawi yochuluka. Madzi amakwaniritsa zosowa za thupi lanu komanso amathandizira kuchotsa poizoni. Kupatula izi, madzi ndi ofunikira kuti minofu ikhale yogwira ntchito mokwanira. Pachifukwa ichi, muyenera kukonzekera dongosolo lanu lazakudya panthawi yochuluka poganizira kuchuluka kwa mapuloteni, chakudya, mafuta ndi madzi. Kugwiritsa ntchito zakudya izi moyenera kumathandizira kupindula kwa minofu yanu ndipo kudzakhala sitepe yofunikira pa kayendetsedwe kabwino ka thupi.

Kodi Mapuloteni Ayenera Kukhala Bwanji Panthawi Yochuluka?

Mapuloteni ndi zitsulo zomanga thupi lathu ndipo zimathandiza kumanga minofu yathu. Komabe, sizikutanthauza kuti mapuloteni nthawi zonse amakhala abwino. Ndikofunika kuti tipeze kuchuluka kwa mapuloteni oyenera komanso panthawi yoyenera. Zofuna zanu zama protein zimatha kusiyanasiyana malinga ndi zaka zanu, jenda, kulemera kwanu komanso moyo wanu. Kawirikawiri, akuluakulu ambiri ayenera kudya pafupifupi 0.8 magalamu a mapuloteni patsiku. Komabe, othamanga kapena anthu omwe amagwira ntchito zolimbitsa thupi angafunike ndalama zambiri.

Pali njira zambiri zopangira mapuloteni, kuphatikizapo nyama, nsomba, nkhuku, mazira, mkaka, tchizi, ndi yogati, ndi zomera monga soya, nandolo, mphodza, mtedza, ndi mbewu.

Kuti muwonjezere kuchuluka kwa mapuloteni, mutha kulinganiza zakudya zanu ndi zakudya zokhala ndi mapuloteni. Mwachitsanzo, mukhoza kuwonjezera ham kapena tchizi mu sangweji ya kadzutsa. Mutha kupanga chakudya chamasana ndi zakudya zokhala ndi mapuloteni ambiri monga chifuwa cha nkhuku kapena nsomba. Mukhozanso kudya mtedza wa hazelnut kapena kagawo kakang'ono ka tchizi ngati chotupitsa pakati pa chakudya.

Chotsatira chake, kupeza mlingo woyenera wa mapuloteni pa nthawi yoyenera ndi gawo lofunikira la bulking. Chifukwa magwero a mapuloteni ndi osiyanasiyana, kulinganiza zakudya komanso nthawi yake ndikofunikira. Samalani ndi kudya kwanu kwa mapuloteni ambiri kuti muwonjezere minofu yambiri.

Kodi Kudya Kwa Carbohydrate Kuyenera Kukhala Motani Panthawi Yochuluka?

Zakudya zama carbohydrate ndizofunikira kwambiri zomwe thupi lathu limadya kuti likwaniritse zosowa zake zamphamvu. Komabe, kuchuluka ndi mtundu wamafuta omwe amadyedwa ndizofunikira kwambiri paumoyo. Ndiye, kudya kwa carbohydrate kuyenera kukhala kotani panthawi yochulukitsa?

Kudya koyenera kwa ma carbohydrate kumatsimikiziridwa ndi zosowa za munthu payekha komanso kuchuluka kwa masewera olimbitsa thupi. Kawirikawiri, pafupifupi 70 peresenti ya zakudya zanu za tsiku ndi tsiku panthawi yochuluka ziyenera kuchokera ku chakudya. Ponena za magwero a ma carbohydrate, ma carbohydrate ovuta monga masamba, zipatso, mbewu zonse ndi nyemba zimathandizira kukhazikika kwa shuga m'magazi ndipo zitha kukhala zokondedwa panthawi yaukhondo. Amathandiziranso thanzi lathu la m'mimba chifukwa cha fiber.

Ma carbohydrate osavuta amapezeka muzakudya zokonzedwa monga shuga, zokometsera ndi zopangira ufa woyera. Kugwiritsa ntchito mitundu iyi ya ma carbohydrate kuyenera kuchepetsedwa kapena kuthetseratu ngati kuli kotheka, chifukwa kumwa mopitirira muyeso kungayambitse kusinthasintha kwa shuga m'magazi ndi kunenepa. Komabe chochuluka chonyansa Ngakhale zimakondedwa panthawiyi, siziyenera kuiwala kuti zingayambitse mafuta ambiri ndipo nthawi yotanthauzira idzakhala yovuta kwambiri.

Kuti ma carbohydrate asamadye bwino, zakudya zopatsa thanzi komanso zakudya zokhala ndi ma carbohydrate ambiri ziyenera kukondedwa, makamaka kwa othamanga komanso anthu okangalika. Zakudya zopatsa mphamvu, zomwe ndizofunikira kwambiri pazakudya zopatsa thanzi, zimathandizira kuteteza thanzi lathu tikamadya moyenera komanso moyenera.

Kodi Kudya Mafuta Kuyenera Kukhala Motani Panthawi Yochuluka?

Kuchuluka kwa mafuta ndi gawo lofunikira la dongosolo la bulking. Komabe, pali kusatsimikizika pakudya mafuta oyenera. Mafuta ndi gulu lofunikira la macronutrient lomwe limapereka mphamvu zofunikira kwa thupi lathu ndikuthandizira kuyamwa kwa mavitamini ena.

Kusankha mafuta oyenera ndi chimodzi mwa makiyi a zakudya zathanzi. Kupewa kudya mafuta ovulaza monga trans mafuta ndi mafuta odzaza mafuta kungathandize kuchepetsa kuchuluka kwa cholesterol ndikupindulitsa thanzi la mtima. M'malo mwake, mafuta a polyunsaturated ndi mafuta a monounsaturated ochokera ku zomera ayenera kukhala okonda. Mwachitsanzo, omwe ali ndi omega-3 fatty acids EPA ndi DHA kuchokera ku avocado, mafuta a azitona, walnuts, amondi, flaxseeds ndi nsomba zamafuta.

Maphunziro a Nthawi Yochuluka

Nthawi yochuluka ndi lingaliro lomwe nthawi zambiri limagwiritsidwa ntchito ndi omwe akufuna kuwonjezera minofu. Panthawi imeneyi, kuyang'ana kwambiri pazakudya zopatsa mphamvu kwambiri komanso zolimbitsa thupi kuti muwonjezere minofu m'thupi lanu ndikukhala amphamvu.

Maphunziro ochuluka amaphatikizapo njira zabwino kwambiri zothandizira kumanga minofu. Komabe, kuti mapologalamuwa agwire ntchito, m’pofunika kuwatsatira moyenera. Maphunziro ochuluka opambana kwambiri amakulolani kusankha zolemera zomwe minofu yanu ingathe kupirira ponyamula zolemera. Iyeneranso kukhala ndi masewera olimbitsa thupi osiyanasiyana kuti mugwiritse ntchito bwino gulu lililonse la minofu.

Maphunziro ochuluka ayeneranso kuyang'ana pa maphunziro apamwamba kuti awonjezere minofu. Izi zikutanthauza kuchita ma seti angapo a masewera olimbitsa thupi aliwonse ndikubwereza kubwereza kochepa pa seti iliyonse. Mwanjira iyi, minofu yanu imakhala yopanikizika kwambiri ndipo imakula mofulumira.

Maphunziro a nthawi yochuluka ayeneranso kukhala ndi nthawi yoyenera yopuma. Zingakhale zovuta kupeza minofu ya minofu pamene minofu yanu siipatsidwa nthawi yokwanira yochira. Choncho, nkofunika kulola nthawi yokwanira yopuma pakati pa masewera olimbitsa thupi.

Maphunziro a Kunenepa ndi Nthawi Yochuluka

Kuphunzitsa kulemera ndi njira yabwino yomwe imagwiritsidwa ntchito kuonjezera minofu. Komabe, omwe akufuna kupanga minofu ayenera kugwiritsa ntchito mapulogalamu osiyanasiyana ophunzitsira nthawi zosiyanasiyana. Chofunika kwambiri mwa izi ndi nyengo yotchedwa bulk period.

• Nthawi yochuluka ndi nthawi yozikidwa pa zakudya zoyenera komanso masewera olimbitsa thupi kuti awonjezere minofu yomwe ikukhudzidwa. Panthawi imeneyi, kuchuluka kwa mafuta m'thupi kungathenso kuwonjezeka, koma cholinga chake ndi kupanga minofu. Cholinga chachikulu ndikuwonjezera zolemera ndikuwonjezera voliyumu poyang'ana gulu la minofu yomwe mukufuna.
• Pakuphunzitsa zolemetsa, kuchuluka kwa seti ndi kubwereza ndikofunikira kwambiri. Pa nthawi yochuluka, zidzakhala zothandiza kugwiritsa ntchito kubwerezabwereza kochepa komanso zolemera kwambiri m'malo mobwerezabwereza. Choncho, mphamvu ya minofu idzawonjezeka ndipo mavoti akuluakulu adzapangidwa.
• Chakudya ndichofunikanso kwambiri panthawi yochuluka. Mapuloteni ayenera kuchulukitsidwa chifukwa ma amino acid ofunikira kuti minofu ikule amaperekedwa ndi mapuloteni. Kuonjezera apo, kudya kwa ma carbohydrate kuyeneranso kuchulukitsidwa chifukwa ndikofunikira kubwezeretsanso malo ogulitsa mphamvu.

Nthawi yochuluka ndi njira yabwino yomwe ingagwiritsidwe ntchito ndi omwe akufuna kupanga minofu. Komabe, iyenera kukhazikitsidwa moyenera. Musanayambe maphunziro olemera, ndikofunika kukaonana ndi katswiri ndikukonzekera pulogalamu yoyenera. Mwa njira iyi, minofu yomwe ikukhudzidwa ikhoza kuwonjezereka ndipo nthawi yochuluka ikhoza kumalizidwa bwino.

Maphunziro a Cardio ndi Nthawi Yochuluka

Okonda masewera olimbitsa thupi ambiri amanyalanyaza maphunziro a cardio panthawi ya bulking (njira yowonjezera minofu). Komabe, kuchita cardio ndikofunikira pa nthawi yochuluka. Izi zili choncho chifukwa kulimbitsa thupi kwa cardio sikungothandiza kuwotcha mafuta komanso kumapindulitsa thanzi la mtima.

Panthawi yochulukirachulukira, zakudya zomwe zimakhala ndi ma carbohydrate ambiri komanso mapuloteni nthawi zambiri zimatsatiridwa. Cholinga cha zakudya izi ndi kuthandiza kuwonjezera minofu misa. Komabe, zakudya zimenezi zingayambitsenso kudzikundikira mafuta m’thupi. Zochita zolimbitsa thupi za Cardio zimachepetsa mafuta m'thupi lanu ndikupangitsa kuti minofu yanu iwonekere.

Ngakhale kuti minofu ikuwonjezeka, thanzi la mtima ndilofunikanso. Zochita za Cardio zimalimbitsa mtima wanu powonjezera kugunda kwa mtima wanu. Komanso, amachepetsa chiopsezo cha matenda a mtima.

Panthawi yochuluka, maphunziro a cardio ayenera kuchitidwa moyenera, popanda kupitirira. Kuchuluka kwa cardio kungakhudze kuchuluka kwa minofu yanu. Mphindi 2-3 zolimbitsa thupi zolimbitsa thupi 20-30 pa sabata zidzakhala zokwanira.

Kuphatikiza pa maphunziro a cardio, zakudya ndizofunikira kwambiri panthawi yochuluka. Kutsatira zakudya zomwe zili ndi mapuloteni apamwamba kwambiri, ma carbohydrate ovuta komanso mafuta athanzi zimathandizira kuchulukitsa kwa minofu yanu.

Chotsatira chake, kuchita maphunziro a cardio panthawi yochuluka kumathandiza kuonjezera minofu komanso kuchepetsa mafuta a thupi. Kuphatikiza apo, imateteza thanzi la mtima. Komabe, ziyenera kuchitidwa moyenera popanda kuchita mopambanitsa. Zakudya zopatsa thanzi ndizofunikiranso kuti muwonjezere kuchuluka kwa minofu ndipo ndikofunikira kudya zakudya zapamwamba.

Ndi Zowonjezera Ziti Zomwe Zingagwiritsidwe Ntchito Panthawi Yochuluka?

Panthawi yochuluka, ndikofunikira kukweza zolemetsa, kudya zopatsa mphamvu zambiri komanso kugona mokwanira. Komabe, nthawi zina zowonjezera zitha kufunikira kuti zithandizire izi.

Mapuloteni ufa, ma multivitamins, omega-3 fatty acids, BCAAs ndi ma probiotics ndi zina mwa zowonjezera zowonjezera. Mwachitsanzo, mapuloteni a ufa amathandiza kumanga minofu, pamene ma multivitamini ndi ofunikira pa thanzi lonse. Ngakhale kuti omega-3 fatty acids amathandiza kuti mtima ukhale wathanzi, ma probiotics amathandizira thanzi la m'mimba. Koma kumbukirani, zowonjezera zokha sizimapereka zotsatira zodabwitsa. Kusachita masewera olimbitsa thupi kapena kudya zakudya zopanda thanzi kungachepetse mphamvu ya zowonjezera kapena kusachita chilichonse.

Muyeneranso kusamala posankha zowonjezera. Chifukwa pali zowonjezera zambiri zabodza kapena zochepa pamsika. Choncho, nkofunika kuti musankhe mankhwala kuchokera kuzinthu zodalirika. Chowonjezera chabwino chiyenera kudyedwa bwino komanso choyera.

Tanthauzo la Nthawi ndi Chakudya Pambuyo pa Nthawi Yochuluka

Bulk ndi pulogalamu yophunzitsira ndi zakudya zomwe zimagwiritsidwa ntchito ndi omanga thupi kuti awonjezere minofu ndikuwonjezera mphamvu zawo. Pamapeto pa ndondomeko yochuluka, nthawi yofotokozera amayamba. Panthawi imeneyi, omanga thupi amayesetsa kuti achepetse thupi komanso kuti awoneke bwino. Kuti izi zitheke, amachepetsa kudya kwa calorie ndikuwonjezera kudya kwa mapuloteni.

Njira yachuma imafunanso pulogalamu yofunikira kwambiri yazakudya. Omanga thupi ayenera kuwonetsetsa kuti amadya zomanga thupi zokwanira pamene akutsatira zakudya zochepa zama calorie. Ndikofunikiranso kuti apeze mafuta abwino, fiber, ndi chakudya.

Mapuloteni ndi ofunikira mu pulogalamu ya zakudya chifukwa amapanga mapangidwe a minofu. Panthawi yodula, kudya kwa mapuloteni omanga thupi kuyenera kuwonjezeka, koma mapuloteniwa ayenera kukhala ochepa. Magwero a mapuloteni owonda amaphatikizapo zakudya monga chifuwa cha nkhuku, chifuwa cha Turkey, salimoni, tuna, ndi mazira azungu.

Ngakhale mafuta m'zakudya zanu ndi ofunikira pa thanzi la mtima, kudya mafuta kuyenera kuchepetsedwa panthawi yodula. Mafuta abwino amaphatikizapo zakudya monga ma avocados, amondi, mafuta a azitona, flaxseeds ndi salimoni.

Kugwiritsa ntchito fiber ndikofunikanso kwambiri chifukwa kumachepetsa chilakolako cha chakudya komanso kumathandizira kuti m'mimba mukhale ndi thanzi labwino. Zakudya zokhala ndi ulusi wambiri zimaphatikizapo masamba monga broccoli, sipinachi, kabichi, kaloti ndi kolifulawa, ndi nyemba monga nyemba, nandolo ndi mphodza.

Pomaliza, kudya kwa carbohydrate ndikofunikiranso panthawi yodula. Komabe, gwero la ma carbohydrate ndilofunika kwambiri. Ndikofunikira kukhala kutali ndi zakudya za shuga woyengedwa. Zakudya zopatsa thanzi monga zambewu zonse, oatmeal, mbatata ndi mpunga wabulauni ziyenera kukondedwa.

Nthawi yodula imafuna pulogalamu yosiyana ya zakudya kuposa nthawi ya bulking, koma omanga thupi ayeneranso kutsatira zakudya zathanzi panthawiyi. Zakudya zokhala ndi mapuloteni, mafuta abwino, fiber ndi ma carbohydrate ovuta zimalepheretsa kutayika kwa minofu, kuwathandiza kuti awoneke bwino.

Zida:

• https://www.verywellfit.com/bulking-what-is-it-and-how-to-do-it-5271380
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9462603/
• https://agupubs.onlinelibrary.wiley.com/doi/full/10.1002/2016JF004027
• https://www.medicalnewstoday.com/articles/bulk-and-cut-dieting-linked-to-eating-disorders-muscle-dysmorphia-in-youth