Kuwana tsandanyama zvinobudirira kunoda nzira yakadzikama iyo inosanganisira kudya kwakakodzera, kurovedza kusingachinji, uye kuzorora kwakakwana. Kunzwisisa maverengero ako ezvekudya kwakakosha pakukura kwemisumbu. Heino gwara rekukubatsira kuona huwandu hwakafanira hwekudya kwaunoda uye mamwe mazano ekudya kutsigira rwendo rwako rwekuvaka tsandanyama.
Kuverengera Nutrient Intake
Kuti uwedzere kuwana tsandanyama, unofanirwa kushandisa macalorie akawanda kupfuura aunopisa, uchitarisa macronutrients: mapuroteni, makabhohaidhiretsi, uye mafuta. Heino maitiro ekuverengera zvaunoda zuva nezuva:
Sarudza Yako Basal Metabolic Rate (BMR):Yako BMR ndiyo nhamba yemakoriyumu anodiwa nemuviri wako pakuzorora. Unogona kushandisa iyo Mifflin-St Jeor equation kuifungidzira:
1.Kuvarume:BMR=10×huremu (kg)+6.25× urefu (cm)−5×zera (makore)+5
2.Kuvakadzi:BMR=10×huremu (kg)+6.25× urefu (cm)−5×zera (makore)−161
Verenga Yako Yese Yezuva Nezuva Mashandisiro Emagetsi (TDEE):Yako TDEE inoverengera yako chiitiko chikamu. Wedzera BMR yako nechinhu chiitiko:
1.Sedentary (zvidiki kusvika pasina kurovedza muviri): BMR × 1.2
2.Chiedza chinoshanda (chiedza chekudzidzira / mitambo 1-3 mazuva / vhiki): BMR × 1.375
3.Kushanda zvine mwero (kusimbisa muviri / mitambo 3-5 mazuva / vhiki): BMR × 1.55
4.Kushanda zvakanyanya (kusimbisa muviri / mitambo 6-7 mazuva pavhiki): BMR × 1.725
5.Super inoshanda (yakanyanya kuoma muviri / basa remuviri): BMR × 1.9
Gadzira Caloric Surplus:
Kuti uwane tsandanyama, vavarira kune caloric yakawandisa inosvika 250-500 macalorie pazuva. Wedzera izvi zvakasara kuTDEE yako.
Macronutrient Distribution:
1.Protein:Vavarira 1.6 kusvika 2.2 magiramu eprotein pakirogiramu yehuremu hwemuviri pazuva. Protein yakakosha pakugadzirisa tsandanyama uye kukura.
2.Carbohydrates:Kudya 4-6 magiramu emacarbohydrates pakirogiramu yehuremu hwemuviri pazuva. Carbs inopa simba rinodiwa pakushanda kwakanyanya.
3.Mafuta:Ita shuwa kuti 20-30% yako yezuva nezuva calorie yekudya inobva kumafuta. Mafuta ane hutano akakosha pakugadzirwa kwehomoni uye hutano hwese.
Muenzaniso Kuverenga
Ngatitii uri murume ane makore makumi maviri nemashanu, anorema 75 kg, 180 cm kureba, uye ane mwero anoshanda:
BMR Kuverenga:
BMR=10×75+6.25×180−5×25+5=1775 macalorie/zuva
TDEE Kuverenga:
TDEE=1775×1.55=2751.25 macalorie/zuva
Caloric Surplus:
2751.25+250 (caloric surplus)=3001.25 macalorie/zuva
Macronutrient Distribution:
1.Protein: 75×2=150 gramu/zuva (600 macalorie)
2.Carbohydrates: 75×5=375 gramu/zuva (1500 macalorie)
3.Mafuta: 3001.25×0.25=750 macalorie/zuva (83.3 gramu/zuva)
Zvokudya Zvinokurudzira
Maprotein Sources:
1.Mhuka dzakaonda:Chicken zamu, turkey, nyama yemombe yakaonda
2.Hove:Salmon, tuna, cod
3.Dairy:Greek yogurt, cottage cheese, mukaka
4.Plant-based:Lentils, chickpeas, tofu, tempeh, quinoa
Carbohydrate Sources:
1.Whole grains:Brown mupunga, quinoa, oats, chingwa chegorosi
2.Vegetables:Mbatatisi, mbatatisi, chibage
3.Fruits:Mabhanana, michero, maapuro, maranjisi
4.Legumes:Bhinzi, nyemba, peas
Healthy Fat Sources:
1.Nzungu nembeu:Almonds, walnuts, chia mbeu, flaxseeds
2.Mafuta:Mafuta omuorivhi, avocado mafuta, kokonati mafuta
3.Avocado:Yese avocado, guacamole
4.Fatty fish:Salmon, mackerel, sardines
Hydration uye Supplements
• Hydration:Inwa mvura yakawanda zuva rese kuti ugare uine hydrated. Vavarira kutora marita matatu pazuva, yakawanda kana uchidikitira zvakanyanya.
• Zvekuwedzera:Funga nezvekuwedzera senge whey protein, creatine, uye branched-chain amino acids (BCAAs) kana chikafu chako chisina chikafu ichi. Nekudaro, tarisa pakuwana kwakawanda kwekudya kwako kubva kune yakazara chikafu.
Mhedziso
Kudya kwakafanira kwakakosha pakukura kwetsandanyama. Nekuverenga yako caloric uye macronutrient zvinodiwa uye kutarisa pane zvinovaka muviri-dense chikafu, unogona kukwidziridza kuedza kwako kwekuvaka tsandanyama. Kuenderana mukudya uye kudzidziswa, pamwe nekuzorora kwakakwana, zvinokubatsira iwe kuzadzisa zvinangwa zvako zvekusimba zvinobudirira.
Nguva yekutumira: Aug-10-2024