Zakudya zabwino ndizofunikira kwa othamanga osati kuti akhalebe ndi thanzi labwino koma komanso kuti apititse patsogolo ntchito. Nazi zina mwachindunji zogwiritsira ntchito ndondomeko zopatsa thanzi zomwe onse othamanga ayenera kudziwa.
Zakudya Zam'madzi Ndizo Mtundu Wopangira Mafuta
Thupi lanu limakonda kugwiritsa ntchito carbs monga mphamvu pamene mukuyendetsa chifukwa ikhoza kuyambitsa zakudya za carb monga pasta, mkate, tirigu, ndi mbatata mu mphamvu mosavuta kuposa mafuta apamwamba kapena zakudya zapuloteni.
Masamba athu a carb sali okwanira ngati malo ogulitsa mapuloteni ndi mafuta, chifukwa chake ndi kofunikira kuti othamanga azikhala ndi ma carbu pa chakudya chirichonse, makamaka asanathamange.
Nkhumba zonse zamphaka, mpunga wophika kapena wophika, quinoa, mbatata, zipatso, ndiwo zamasamba zowonjezera, ndi mkate wonse wa tirigu ndizofunikira kwambiri kwa anthu othamanga.
Anthu othamanga amafunikira mapuloteni
Othamanga amafunikira mapuloteni kuti athandize mphamvu ndi kukonzanso minofu yowonongeka panthawi yophunzitsidwa. Kuwonjezera pa kukhala ndi zakudya zofunika kwambiri, mapuloteni amachititsa kuti mukhale ndi nthawi yaitali, zomwe zimathandiza ngati mukuyesera kulemera . Mapuloteni ayenera kukhala 15 peresenti mpaka 20 peresenti ya kudya kwanu tsiku ndi tsiku. Othawa, makamaka omwe amayenda maulendo ataliatali, ayenera kudya 0,5 mpaka 0,75 magalamu a mapuloteni pa thupi la thupi. Yesetsani kuyang'ana pa mapuloteni omwe ali otsika kwambiri mu mafuta ndi kolesterol monga zakudya zowonda, nsomba, mkaka wotsika mafuta, nkhuku, mbewu zonse, nyemba.
Mitundu ina ya mapuloteni imathandiza makamaka othamanga.
Chitsulo chokhala ndi nyama yofiira chimapangidwira mosavuta kuposa zakudya zina ndipo chingathandize kuteteza kuchepa kwa magazi, makamaka kwa atsikana omwe akuthamanga, omwe ali pachiopsezo. Nsomba zamchere komanso fiber mu nyemba zimathandizanso kuchepetsa cholesterol yanu ndi kusintha moyo wa moyo.
Kumwa Pamene Ndiwe Wachisoni
Ambiri othamanga akudabwa kuti amamwa moyenera bwanji akamathamanga kuti asawonongeke ndipo yankho liri losavuta: Imwani ndi ludzu.
Ngakhale ludzu lanu silinayambe mpaka inu muli 1-2 peresenti ya madzi osakaniza, ndizo zabwino. Zochita zanu sizidzasokonekera, ndipo ndi bwino kugwiritsa ntchito ludzu monga chizindikiro cha zosowa zanu zosungira m'malo moganizira. Kumwa madzi ambiri pamene mukuyenda kungathe kuchepetsa kuchuluka kwa sodium m'magazi anu ndipo kumapangitsa hyponatremia, zomwe zingayambitse chifuwa ndi kusanza, ngakhale ubongo umatha kugwidwa ndi imfa nthawi zambiri.
Muyenera Kusintha Ma Electrolytes Mukamathamanga Kwa Mphindi Zoposa 90
Mukamathamanga, mumatayika electrolytes (monga sodium) kudzera mu thukuta. Popeza kuti electrolytes amathandiza thupi lanu kuti lisunge madzi ndipo limateteza mitsempha ya minofu , muyenera kuwatsitsimutsa pamene muthamanga mphindi zoposa 90. Ena othamanga amakonda kumamwa zakumwa zolimbitsa thupi, monga Gatorade, pothamanga kuti asunge ma electrolyte. Simusowa kuti muzichita masewera olimbitsa thupi nthawi yaitali. Kumwa ndi ludzu, ndikusinthanitsa pakati pa madzi akumwa ndi zakumwa za masewera. Ngati simungathe kulekerera zakumwa zozizwitsa pamasewera, palinso zina zomwe mungachite, monga masewera a masewera ndi masewera omwe ali ndi electrolytes. Ena othamanga amasankha kuchita mchere kapena kutenga mapiritsi amchere kwa nthawi yaitali.
Kumbukirani, kumwa zakumwa za masewera ndi electrolyte ndizofunikira zokhazokha zomwe ndizitali kuposa mphindi 90.
Simukusowa kumwa masewera musanayambe, pakapita, kapena pakapita nthawi yochepa, ndipo kuchita zimenezi kungapangitse kuti phindu la zolemetsa liwonjezeke kuchokera ku makina onse owonjezera.
Muyenera Kupatsirana Mphamvu Zamagetsi Panthawi Zambiri ndi Mitundu
Mwinamwake mwamvapo kapena mwinamwake mwakhala mukukumenya khoma nthawi yaitali kapena mtundu. Mutatha kuthamanga mtunda wina (pafupifupi pafupifupi 17-18 maola ambiri othamanga), masitolo anu amadzimadzi amakhala akuchepa, ndipo mukutopa kwathunthu. Thupi lanu limayamba kugwiritsira ntchito mafuta ngati gwero la mafuta, koma popeza mafuta sangathe kutembenuka mphamvu mwamsanga monga shuga la magazi, mukhoza kuyamba kuchepetsa. Miyendo yanu imakhala ngati njerwa, ndipo sitepe iliyonse ndikumenyana.
Mwamwayi, kugwedeza mu khoma loopsya ngati ilo likhoza kupeŵedwa. Mukhoza kupewa kutsika kwa mafuta opangira mafuta ngati mumagwiritsa ntchito mphamvu zomwe mukuyaka. Chofunika ndicho kudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi, Zozizira Zamagetsi kapena Zosakaniza, maswiti, kapena Zosakaniza zina nthawi zonse pamene muthamanga kapena mtundu wanu. Simukusowa kutenga carbs ngati mukukwera mphindi zosachepera 60 popeza ubwino wofufuzira ukuthamanga sizimangokera pokhapokha ngati mukuchita zambiri kuposa izo.
Ndikofunika kuyamba kuyamba malo ogulitsira makapu anu oyambirira chifukwa ngati mudikira mpaka mutatopa, ndichedwa kwambiri. Lamulo lachiphindi ndikutaya makilogalamu zana mutatha ora lanu loyamba ndipo kenako makilogalamu zana 40-45 mphindi zitatha. Yesetsani zosankha zosiyanasiyana za gels, zakumwa, mipiringidzo, ndi maswiti kuti mudziwe zomwe zikukuyenderani bwino.
Muyenera Kupewa Mowa Usiku Usanayambe
Ngati muthamanga kapena kuthamanga m'mawa, kumwa mowa usiku usanachitike ndizolakwika pa zifukwa zambiri. Pambuyo pakumva koipa kwa azimayi, mowa umakhala ndi mphamvu yowonongeka ndipo imakulepheretsani kusiya masitolo ogwiritsira ntchito magetsi mu mphamvu yogwiritsira ntchito. Mudzavutika ndi shuga wotsika kwambiri, zomwe zidzakupangitsani kuti mufooke komanso mutatopa.
Muyenera Kudya Mu Mphindi 60 Yomaliza Kutha Kwambiri
Mutatha kuthamanga, makamaka nthawi yaitali, mukufuna kubwezeretsa mphamvu mwamsanga. Kafukufuku wasonyeza kuti minofu ndi yabwino kwambiri kubwezeretsa malo ogulitsira glycogen (m'masamba 60) pambuyo pochita masewera olimbitsa thupi. Mwa kudya carbu ndi mapuloteni (yesani kumamatira ku chiwerengero cha 3: 1 cha carbs kuti mukhale ndi mapuloteni) mutangotha nthawi yaitali, mukhoza kubwezeretsa glycogen yanu, ndi kuchepetsa kupsinjika kwa minofu ndi kupweteka. Zosankha zosavuta komanso zosavuta kuti muzidya zakudya zogwiritsidwa ntchito pambuyo pake zimakhala ndi bagel ndi mandimu, mapuloteni othamanga, nthochi, ndi yogurt, kapena zipatso ndi yogoloti smoothie.
Zotsatira:
Karelis, AD; ndi. Al., Carbohydrate Administration ndi Exercise Performance. Masewera a Masewera 2010.
World's Runner Guide kwa Running , Rodale Press, 2013