Njira kunenepa

Ngati muli sikelo, mukhoza ndawuzidwa ndi dokotala anu kuti muyenera kunenepa. Ngati ndinu wothamanga, mungafunike kunenepa kwa chiwerengero cha zifukwa – kapena chifukwa inu mukufuna kuti agwirizane mpikisano zambiri kalasi kulemera kwa thupi, kapena chifukwa inu mukufuna kuti apeze minofu, ndipo amadziwa mudzapeza kulemera chifukwa cha kuvala kuti minofu misa owonjezera (recomping – kutaya mafuta pamene kukhala wamphamvu – Ndi zovuta kwambiri kuchita ndipo alibe amakonda choti noticeable mphamvu akupeza kwa anthu amene ali kale agwirizane).

kotero, zimene ali otetezeka komanso zothandiza njira kunenepa? Chabwino, njira yonse kunenepa kutsatira mfundo yomweyo – kudya zopatsa mphamvu kuposa inu ntchito pa tsiku ndi tsiku maziko, ndipo mudzapeza kulemera chifukwa.

funso n'lakuti, angati zambiri zopatsa mphamvu muyenera kudya tsiku lililonse, ndipo kodi zopatsa mphamvu anthu kukhala mu mawonekedwe a?

Ngati inu zakudya zonenepetsa, mudzakhala kunenepa, koma ambiri a iwo adzakhala mafuta. Ngati kudya zakudya wolemera mapuloteni ndi mafuta wathanzi, ndipo ndi lalikulu calorie zotsala, ndiye inu adakali apeze kwambiri mafuta, koma ena minofu limodzi ndi. Ngati mutsata kuti zakudya chomwecho pamene kunyamula zitsulo zolemera, ukatero kwambiri ndi kupeza minofu – komanso mafuta.

Ngati mungadye calorie zotsala 500+ zopatsa mphamvu patsiku poyerekeza okwana ndalama zanu tsiku mphamvu, ndiye mudzapeza mafuta, ngakhale mutakhala kunyamula zitsulo zolemera nthawi yomweyo. The phindu mafuta, mwachisoni, anatipatsira. Kudya pa kudya yocheperako calorie zotsala kungakuthandizeni kuti apeze minofu ndi zochepa mafuta, koma nthawi zonse padzakhala ena phindu mafuta.

Anthu ena alibe zilakolako lalikulu, ndipo iwo amapeza kuti iwo amavutika kudya zopatsa mphamvu zokwanira kwenikweni kunenepa – koma mukhoza kupeza padziko amagwiritsa ntchito agwedeza mapuloteni ndi gainers misa, ndipo ngakhale ndi kumwa smoothies kuti zopatsa mphamvu zapadera.

Poyeneradi, mphamvu mphunzitsi Mark Rippetoe akuonetsa kuti anthu amene akufunafuna kutenga amphamvu chakumwa galoni ya mkaka tsiku kuthandiza zakudya calorie kuti iye amakhulupirira ndi novice ayenera pamene iwo zikugwira pulogalamu mphamvu maphunziro. Izi si chinachake chimene inu simukanatha kuchirikiza kwa nthawi yaitali kwambiri kwa nthawi, koma mnyamata amene akuyang'ana kuti apeze lalikulu minofu misa, izo zikhoza kukhala njira.

Iwo chimadalira kwenikweni mwana chake mukufuna kunenepa, thupi lanu panopa zikuchokera ndi kulemera, zaka zanu, amuna kapena akazi, ndi msinkhu wanu panopa olimba.

Ngati muli atachira matenda ovutika kudya, Mwachitsanzo, ndiye njira yanu adzakhala osiyana ndi munthu amene akuyang'ana basi kupeza kulemera pang'ono pa mimba. Ngati muli ndi nkhawa kapena simukudziwa chochita, ndiye kulankhula kwa dokotala anu poyamba kusintha moyo wanu.