Kupeza minofu mogwira mtima kumafuna njira yoyenera yomwe imaphatikizapo zakudya zoyenera, maphunziro osasinthasintha, ndi kupuma kokwanira. Kumvetsetsa momwe mungawerengere zosowa zanu zopatsa thanzi ndikofunikira kuti minofu ikule. Nawa chitsogozo chokuthandizani kudziwa kuchuluka kwa michere yomwe mukufuna komanso malingaliro ena azakudya kuti muthandizire ulendo wanu womanga minofu.
Kuwerengera Zakudya Zakudya
Kuti muwonjezere phindu la minofu, muyenera kudya zopatsa mphamvu zambiri kuposa momwe mumawotcha, moganizira ma macronutrients: mapuloteni, chakudya, mafuta. Nayi momwe mungawerengere zosowa zanu zatsiku ndi tsiku:
Tsimikizirani Basal Metabolic Rate Yanu (BMR):BMR yanu ndi kuchuluka kwa ma calories omwe thupi lanu limafunikira pakupuma. Mutha kugwiritsa ntchito equation ya Mifflin-St Jeor kuti muyerekeze:
1.Kwa Amuna:BMR=10×kulemera (kg)+6.25×utali (cm)−5×zaka (zaka)+5
2.Kwa Akazi:BMR=10×kulemera (kg)+6.25×utali (cm)−5×zaka (zaka)−161
Werengerani Ndalama Zomwe Mumagwiritsira Ntchito Patsiku ndi Tsiku (TDEE):TDEE yanu imawerengera kuchuluka kwa zochita zanu. Chulukitsani BMR yanu ndi zochitika:
1.Amakhala (ochepa mpaka osachita masewera olimbitsa thupi): BMR × 1.2
2.Yogwira ntchito mopepuka (zolimbitsa thupi zopepuka / masewera 1-3 masiku / sabata): BMR × 1.375
3.Kuchita masewera olimbitsa thupi / masewera olimbitsa thupi masiku 3-5 / sabata): BMR × 1.55
4.Yogwira ntchito kwambiri (zolimbitsa thupi / masewera masiku 6-7 pa sabata): BMR × 1.725
5.Wogwira ntchito kwambiri (zolimbitsa thupi kwambiri / ntchito yakuthupi): BMR × 1.9
Pangani Caloric Surplus:
Kuti mukhale ndi minofu, yesetsani kudya ma calories pafupifupi 250-500 patsiku. Onjezani izi ku TDEE yanu.
Kugawa kwa Macronutrient:
1.Mapuloteni:Yesani 1.6 mpaka 2.2 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi patsiku. Mapuloteni ndi ofunikira pakukonzanso minofu ndi kukula.
2. Zakudya zopatsa mphamvu:Idya 4-6 magalamu a chakudya pa kilogalamu ya kulemera kwa thupi patsiku. Ma carbs amapereka mphamvu yofunikira pakuchita masewera olimbitsa thupi kwambiri.
3.Mafuta:Onetsetsani kuti 20-30% yazomwe mumadya tsiku lililonse zimachokera kumafuta. Mafuta athanzi ndi ofunikira pakupanga mahomoni komanso thanzi labwino.
Chitsanzo Kuwerengera
Tiyerekeze kuti ndinu bambo wazaka 25, wolemera 75 kg, wamtali 180 cm, komanso wokangalika:
Kuwerengera kwa BMR:
BMR=10×75+6.25×180−5×25+5=1775 zopatsa mphamvu/tsiku
Kuwerengera kwa TDEE:
TDEE=1775×1.55=2751.25 zopatsa mphamvu/tsiku
Zopatsa Caloric:
2751.25+250 (zopatsa mphamvu) = 3001.25 zopatsa mphamvu/tsiku
Kugawa kwa Macronutrient:
1.Mapuloteni: 75×2=150 magalamu/tsiku (ma calories 600)
2. Zakudya zamafuta: 75 × 5 = 375 magalamu / tsiku (zopatsa mphamvu 1500)
3.Mafuta: 3001.25×0.25=750 zopatsa mphamvu/tsiku (83.3 magalamu/tsiku)
Malangizo a Zakudya
Kochokera Mapuloteni:
1. Nyama zowonda:Chicken m'mawere, Turkey, ng'ombe yowonda
2.Nsomba:Salmon, tuna, cod
3. Mkaka:Greek yogurt, kanyumba tchizi, mkaka
4. Zomera:mphodza, nandolo, tofu, tempeh, quinoa
Magwero a Carbohydrate:
1. Njere Zonse:Mpunga wa Brown, quinoa, oats, mkate wa tirigu wonse
2.Zamasamba:Mbatata, mbatata, chimanga
3.Zipatso:Nthochi, zipatso, maapulo, malalanje
4.Nyemba:Nyemba, mphodza, nandolo
Magwero Athanzi Amafuta:
1.Mtedza ndi mbewu:Ma almond, walnuts, mbewu za chia, flaxseeds
2.Mafuta:Mafuta a azitona, mafuta a avocado, kokonati mafuta
3.Avocado:Avocado yonse, guacamole
4.Nsomba zonenepa:Salmon, mackerel, sardines
Hydration ndi Zowonjezera
• Kuthira madzi:Imwani madzi ambiri tsiku lonse kuti mukhale ndi hydrated. Yesani kumwa malita atatu patsiku, ngati mukutuluka thukuta kwambiri.
• Zowonjezera:Ganizirani zowonjezera monga whey protein, creatine, ndi nthambi za amino acid (BCAAs) ngati zakudya zanu zilibe michere iyi. Komabe, ganizirani kupeza zakudya zanu zambiri kuchokera ku zakudya zonse.
Mapeto
Zakudya zoyenera ndizofunikira kuti minofu ikule. Powerengera zosowa zanu zama calorie ndi ma macronutrient ndikuyang'ana zakudya zokhala ndi michere yambiri, mutha kukulitsa zolimbitsa thupi zanu zomanga minofu. Kusasinthasintha muzakudya ndi maphunziro, komanso kupuma mokwanira, kudzakuthandizani kukwaniritsa zolinga zanu zolimbitsa thupi bwino.
Nthawi yotumiza: Aug-10-2024