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Kodi zowonjezera thupi zimathandizadi?

Ubwino

Bizinesi ya mavitamini ndi zowonjezera mavitamini ikukula. Kafukufuku waposachedwa akuwonetsa kuti anthu aku America ambiri amatenga chinthu chimodzi mwazinthu zoposa 90,000 pamsika. Koma mkati mwa ntchito yayikuluyi - ndiyofunika $ 37 biliyoni ena akuti — chidwi cha ogula chimachepa chifukwa chosatsimikizika. Pakakhala kuti palibe malamulo okhwima, opanga ambiri amagulitsa zinthu zopanda phindu kwenikweni. Choyipa chachikulu, zotsatira zowopsa zikuchulukirachulukira. Bungwe la American Association of Poison Control Centers lipoti a kuwuka kovuta muzochitika chifukwa chogwiritsa ntchito zowonjezera.

Ndi mavitamini ndi zowonjezerapo ziti zomwe ndiyofunika kuzitenga, ndipo zomwe sizingakuthandizireni momwe mukufunira zolinga zanu zolimbitsa thupi ?

Kuyika pambali zomwe nthawi zina zimakhala zolimba zomwe zimapezeka m'mabotolo owonjezera, tinayamba kufufuza anthu 1,000 za zomwe anakumana nazo ndi zinthu zingapo. Zomwe tapezazi zikuwulula kuti ndi zinthu ziti zomwe zimapangitsa anthu kukhala olimba mosiyanasiyana komanso mitundu yosiyanasiyana ya thupi. Kuphatikiza apo, tidawulula zoyipa zina zowonjezera, ndikuwonetsa chithunzi chowoneka bwino chamalonda omwe angakhalepo. Kaya mukuyamba kudya zakudya zatsopano komanso kuti mukhale ndi thanzi labwino kapena mukufuna zatsopano kuti zithandizire pakakhazikika, mudzakhala ndi chidwi chodziwa zomwe tapeza.

Kodi ndizowonjezera ziti zofunikira kuti ndikhale olimba?

Zolimbitsa thupi zina zimalumbira ndi kuphatikiza mavitamini ndi zowonjezera ( nthawi zambiri amatchedwa okwana ), koma oyamba kumene amakhala omasuka kuyambira ndi chinthu chimodzi. Ngati mukusintha tsamba latsopano pankhani yazakudya ndi masewera olimbitsa thupi-- chisankho cha Chaka Chatsopano, mwina? -Mudzafuna kudziwa mtundu wathanzi womwe umawonjezera omwe tidayankha omwe amawawona kuti ndi ofunikira (pambuyo pake pazomwe ena amagwiritsira ntchito).

Amuna ndi akazi nthawi zambiri amadziwika mapuloteni a whey monga chowonjezera chofunikira , mwina chifukwa zogwirizana ndi zolinga zolimbitsa thupi zambiri, monga kuwonjezera mphamvu ndi kukula kwa minofu. Caffeine nayenso anali kulemekezedwa ndi amuna ndi akazi onse. Ngakhale anthu ambiri amaidya ngati chizolowezi m'mawa uliwonse, mankhwala omwe amapezeka mu khofi amatha kusintha magwiridwe antchito komanso.

Amuna ndi akazi amasiyana malingaliro awo pazowonjezera zina, komabe. Amuna anali ndi mwayi wowona chilengedwe monga chofunikira, mwachitsanzo, pomwe azimayi ambiri amati zowonjezera kugona ndi zotentha mafuta ndizofunikira pazochita zawo.

Chidziwitso chazolimbitsa thupi chikuwonekeranso kuti chimakhudza zokonda zina. Omwe adayankha omwe amadziwika kuti ndi okonda masewera olimbitsa thupi anali ndi chidwi chochita masewera olimbitsa thupi asanakwane poyerekeza ndi magulu ena olimbitsa thupi. Kungakhale kwanzeru kuti akatswiri azolimbitsa thupi azitha kuwonekera bwino. Akatswiri amati kuti ogwiritsa ntchito asanalowe kulimbitsa thupi amatha kusefukira machitidwe awo ndi shuga, caffeine, ndi zina zotsekemera ngati atasankha mankhwala kapena mlingo wolakwika.

Kodi zowonjezera thanzi ndizothandiza motani?

Mwa iwo omwe amayesa chowonjezera chilichonse, ndi anthu angati omwe amakwaniritsa zomwe akufuna? Pre-kulimbitsa thupi ndi ma Whey protein anali ndi kuchuluka kwambiri kwa anthu omwe amafotokoza zopambana , omwe ali ndi ogwiritsa ntchito 6 mwa 10 omwe amapeza zowonjezerazi kapena zothandiza kwambiri. Omwe adafunsidwayo adanenanso zakukhala ndi mapuloteni azamasamba komanso ma amino acid (BCAAs). Ngati zomwe tapeza zikusonyeza kuti anthu ambiri amawona kuti mankhwala opangira mapuloteniwa ndi othandiza, sizingafanane chimodzimodzi ndi zowonjezera zomwe zimapangidwa kuti zithetse mafuta. 41% yokha ya iwo omwe adatenga zotentha mafuta adawapeza othandiza kwambiri kapena othandiza kwambiri; akatswiri amati Kutsatsa kwachinyengo kuli ponseponse m'gawo lino lazamalonda.

Chochititsa chidwi, omwe anafunsidwa omwe amadziona ngati oyamba kumene kukhala olimbitsa thupi samatha kupeza zowonjezera zowonjezera zolimbitsa thupi . Mofananamo, gulu lolimba kwambiri limatha kupeza zowonjezera zowonjezera. Zotsatira izi mwina zikukhudzana ndi chimodzi mwazinthu zopweteka zolimbitsa thupi: Ochita masewera olimbitsa thupi nthawi zambiri amasangalala ndi zomwe zimawoneka mwachangu kuposa oyamba kumene. Ndi chizolowezi chatsopano chonyamula zolemera, mwachitsanzo, akatswiri apeza okweza omwe akumana nawo amawona kukula kwa minofu m'masabata atatu kapena anayi, pomwe ma novice nthawi zambiri sazindikira kusintha kwa miyezi iwiri. Chifukwa omwe adayankha nawo amasiya kugwiritsa ntchito zowonjezera pambuyo pa masabata a 4.5, pafupifupi, sizosadabwitsa kuti oyamba kumene amawapeza osagwira ntchito.

Kodi ndi zinthu ziti zotchuka zolimbitsa thupi kutengera mtundu wa thupi?

Zakudya ndi zolimbitsa thupi zimasiyana kwambiri ndi mtundu wa thupi, ndipo omwe adayankha omwe ali ndimitundumitundu amapeza zowonjezera zowonjezera pazolinga zawo. Omwe amadziwika kuti ma ectomorphs kapena kwinakwake pakati apeza mitundu yamapuloteni yothandiza kwambiri , opitilira 60% ya omwe amafunsidwa m'magulu awa amapeza mapuloteni a Whey ndi masamba amathandiza. Pamapeto ena a masewerawa, kusanachitike zolimbitsa thupi ndizomwe zidakhudza kwambiri mesomorphs ndi ma endomorphs mitundu yamthupi. Kuphatikiza apo, 62.5% ya mesomorphs adapeza kuti cholengedwa chimagwira ntchito, chotheka kwambiri kuposa mitundu ina yamthupi. Zokha kuthandiza kuthamanga pang'ono kapena mphamvu , chilengedwe chimakopa chidwi kwa iwo omwe ali ndi maziko oyenera a minofu.

Zowonjezera sizimawoneka kuti zimagwira ntchito kwa iwo omwe amawafuna kwambiri, komabe. Mapeto , omwe angavutike kuti achepetse kunenepa, anali ochepa mwayi wopeza zowonjezera zowonjezera mafuta. Kupeza uku kukuwonetsa zovuta zakukwaniritsa zolimbitsa thupi: Kwa ambiri, zakudya, masewera olimbitsa thupi, ndi zowonjezera zimayenera kugwira ntchito mogwirizana kuti zibweretse kusintha kosatha, ndipo ngakhale zitatero, kupita patsogolo kumatha kuchepa pang'onopang'ono. Zowonadi, pafupifupi 64% ya omwe anafunsidwa amawona zakudya ndi zolimbitsa thupi ndizofunikira kwambiri pakukwaniritsa zolimbitsa thupi.

Zotsatira zoyipa za zowonjezera mavitamini

Kupatula pa zomwe adapeza pazinthu zina, kotala la omwe anafunsidwa adakumana ndi zotsatira zina zowonjezera: zoyipa . Caffeine ndiye amatha kutulutsa zosafunikira, zomwe zingaphatikizepo mutu, kugwedezeka, ndi kusowa tulo . Kotala la ogwiritsa ma protein a whey adatinso zoyipa; ambiri omwe amatenga malipotiwa amakhala m'mimba. Kusanthula kuchuluka kwa zomwe munthu amadya kumatha kuchepetsa izi. Wofunsa mafunso wina anafotokoza kudzimbidwa atadya Whey protein koma akuti kumamupangitsa kuti asadziwe kuchuluka kokwanira.

Pre-kulimbitsa thupi, zomwe zimaphatikizapo magwero angapo za zoyipa, zitha kupanganso zizindikilo zosasangalatsa. Woyankha m'modzi adatiuza kuti asanalowe kulimbitsa thupi adapangitsa kuti mtima wake ugwere ngati wopenga, zomwe zitha kuchitika chifukwa cha kuchuluka kwa caffeine yomwe izi zimaphatikizira. Zowotcha mafuta zimayambitsanso zovuta kwa ogwiritsa ntchito ambiri - ndipo zotsatira zina zoyipa mgululi zimapitilira kusapeza kwakanthawi. Kuchokera kuthamanga kwa magazi mpaka kuwonongeka kwa chiwindi komwe kumafuna kuchipatala, zotsatira zake zoyipa ya mafuta osayendetsa bwino nthawi zambiri amachititsa kuwonongeka kwamuyaya.

Komwe anthu amafufuza zowonjezera zawo

Ndi mphamvu ya zowonjezera zowonjezera komanso zoyipa zake ndizofala, ogula ali ndi zifukwa zambiri zofufuzira asanayese chinthu chatsopano. Mitundu yakutsogolo yolimbitsa thupi ndiyomwe imadalira kwambiri kuwunika pa intaneti kuti iwongolere kusankha kwawo , koma ili ndilo gwero lofala kwambiri kwa onse omwe anafunsidwa. Ochita masewera olimbitsa thupi amadaliranso malangizo ochokera kwa ophunzitsa ndi akatswiri olimbitsa thupi, kupezeka komwe kukukulirakulira pa Instagram. Oyamba kumene, nawonso, anali oyenera kwambiri kukhulupirira malingaliro ochokera kwa anzawo ndi mabwalo ochezera pa intaneti.

Chochititsa chidwi, ndi m'modzi yekha mwa anthu 10 omwe adayankha mulingo uliwonse wolimbitsa thupi omwe adati adatengeka ndi zotsatsa pawailesi yakanema . Komabe, zotsatsa mavitamini ndi zowonjezera zambiri pa Instagram ndi mapulatifomu ena, kudzera pamakalata olipidwa komanso mapulagi osawoneka bwino ndi omwe amachititsa - ambiri amapereka zifukwa zopanda umboni. Oyamba kumene ndi ochita masewera olimbitsa thupi pakati pawo amapita kukaonana ndi akatswiri azachipatala, ndipo othamanga apamwamba anali ocheperako kutero. Akatswiri amati kuyendera dokotala musanayambe chowonjezera ndikofunikira kwa iwo omwe ali ndi matenda osachiritsika chifukwa zinthu zatsopano zitha kukulitsa zovuta zawo kapena kuthandizana ndi mankhwala omwe alipo.

ZOKHUDZA: Kodi kugwira ntchito kungathandize chithokomiro chosagwira ntchito?

Ndiye mwakonzeka kuyambitsa chowonjezera?

Ngakhale zomwe tapeza zikusonyeza kuti anthu ambiri amapindula kwambiri pakudya zowonjezera, pali zifukwa zambiri zokhalira osamala mukamaganizira zatsopano. Kuchokera pazotsatira zoyipa osakhala ndi zotsatirapo zilizonse, zotsatira zokhumudwitsa ndizofala kwambiri. Mwina zotsatirazi zikutsimikizira za kale kwambiri pankhani yazakudya ndi masewera olimbitsa thupi: Palibe njira imodzi, yofulumira. M'malo mwake, kuchita bwino kumadalira zolinga zenizeni komanso kusintha kosiyanasiyana m'magawo angapo. Zowonjezera zimatha kukuthandizani kuti mukwaniritse zokhumba zanu zathanzi, koma sangathe kuchita motere. Ngati mukuganiza zoyamba njira zowonjezerapo, konzani kaye dokotala wanu kuti muwone ngati pali kulumikizana kulikonse ndi mankhwala anu apano.

Za kafukufukuyu

Njira

Pa kafukufukuyu, tidasanthula ogwiritsa ntchito owonjezera olimbitsa thupi a 999 omwe amachita masewera olimbitsa thupi kamodzi pamlungu. 49.1% anali amuna, ndipo 50.9% anali akazi. Ochepera 1% sanali osankha. 8.2% amadziona ngati ali olimba kwambiri, 61.2% anali apakatikati, ndipo 30.6% adatinso anali olimba. 25.3% adalongosola mtundu wamatupi awo ngati endomorphic, 16.5% anali ectomorphic, ndipo 23.1% anali mesomorphic. Pafupifupi 35% adati anali osakaniza amtundu umodzi kapena zingapo. Pafupifupi, ophunzira anali azaka 35.1 azaka zosiyananso za 10.9. Amisinkhu yawo inali kuyambira 18 mpaka 74.

Zofooka

Zambiri komanso zomwe sanapeze sizinayesedwe powerengera kapena kulemera. Kuwunika kwathu sikunathetseretu zowonjezera zonse zokhudzana ndi kulimbitsa thupi. Zowonjezera zomwe zidaphatikizidwaku zidasankhidwa kutengera kafukufuku ndikufufuza mndandanda wazowonjezera zotchuka. Zowonjezera zokha ndi kukula kwakusintha kwa osachepera 26 ndizomwe zidaphatikizidwa pazowonera zathu. Tikadaphatikizira zowonjezera zowonjezera kapena zosiyanasiyana, zomwe tapeza zitha kukhala zosiyanasiyana. Palinso zofooka zomwe zimakhalapo pakagwiritsa ntchito zodzidziwitsa nokha, monga kukumbukira molakwika kapena kukumbukira zolakwika, kukokomeza mopitilira muyeso, kupereka malipoti osankha, komanso kuwonetsa koyenera.