Kodi ndi Zotani Zomwe Mungadye ndi Kumwa Panthawi Yovuta Kwambiri Kupirira?
Ochita maseŵera olimbitsa mtima omwe ali ndi maseŵera olimbitsa thupi ali ndi zofunikira zokhazikika pa masewera. Ngati mumachita masewero olimbitsa thupi kwa maola oposa awiri pa tsiku masiku ambiri, ndizofunika kudya ndi kumwa moyenera kuti muyambe kugwira bwino ntchito ndi kuchira. Kodi, nthawi, ndi kuchuluka kwa zakudya ndi zakumwa zingakhale zosokoneza bwanji ngakhale wothamanga wothamanga kwambiri, koma nsonga zotsatirazi zimapereka malangizo othandizira kuti muzitha kuwongolera mapulani anu.
Mphamvu ya Kuchita Zochita
Musanayambe kupanga zakudya zanu zokha, ndibwino kuti muwone mfundo zofunikira zokhudzana ndi masewera olimbitsa thupi. Poyamba, ndibwino kumvetsetsa momwe zakudya zomwe timadya (chakudya, mapuloteni ndi mafuta) zimathandiza kuti thupi likhale lopweteka komanso limatithandiza kuti tizichita masewera olimbitsa thupi popanda kutopa.
Zakudya za m'thupi, monga glycogen, ndizomwe zimayambitsa zakudya zomwe zimapangitsa kuti mafuta azikhala olimba kwambiri. Mafuta athu ogulitsa mafuta angathandizenso kuchita masewera olimbitsa thupi, koma izi zimakhala zochepa kwambiri. Potsirizira pake, mapuloteni ndi gwero la mafuta omwe amagwiritsidwa ntchito kwambiri kuti asunge ndi kukonzanso ziwalo za thupi, koma sizimagwiritsidwa ntchito popanga mitsempha ya minofu.
Mosiyana ndi mafuta, malo ogulitsira glycogen ali ndi zochepa zochepa ndipo amatha kuzigwiritsa ntchito mofulumira - mkati mwa pafupi mphindi 90 mpaka maola awiri - panthawi yochita masewera olimbitsa thupi. Ngati sichidzabwezeretsanso panthawiyi, kutopa kudzalowa ndipo wothamanga adzafunika kuchepetsa kapena pangozi yokumenya khoma, kapena "kugula." Kuti apitirize kuchita masewero olimbitsa thupi kwa nthawi yaitali, wothamanga ayenera kupitiliza kupuma mosavuta ndi chakudya chokhachokha.
Kodi Ndiyenera Kudya Zambiri Zambiri Panthawi ya Kupirira?
Zomwe mungadye zimadalira kuchuluka kwa chikhalidwe chanu, kuchita masewera olimbitsa thupi, ndi kukula kwa thupi lanu, koma American College of Sports Medicine imalimbikitsa kuti ochita maseŵera olimbitsa amadya makilogalamu 30-60 (makilogalamu 100-250) a chakudya pa ora pamene akugwiritsa ntchito.
Kodi Ndiyenera Kudya Chiyani Panthawi ya Kupirira?
Wopikisano aliyense adzakhala ndi zosowa zawo zodzikongoletsera komanso zosangalatsa. Mwachitsanzo, mnzanga amene ndimaphunzira naye amadya nthawi zambiri kuposa momwe ndimapitilira paulendo wautali, koma amadya zambiri akamadya. Ndimakonda kumangoyamba tsiku lonse kuti ndikhale ndi mphamvu. Mpaka pano, zosankha zathu zimagwira ntchito mofanana kwa aliyense wa ife. Poyesa njira zosiyanasiyana, mudzapeza ndondomeko yanu yokhayokha yomwe ikukuthandizani.
Kuti muphunzire zakudya ndi zakumwa zomwe zili zabwino kwa inu, yesetsani zakudya zosiyanasiyana ndi zakudya zomwe mumagwiritsa ntchito popanga ntchito. Yesani zakumwa zosiyanasiyana, zosakaniza, mipiringidzo, kapena gels. Sungani nthawi yomwe mumadya chakudya komanso kuchuluka kwa ndalama zomwe mumadya, ndipo patapita nthawi mudzatha kudziwa momwe mungapangidwire.
Zina mwazinthu zowonjezera mafuta zingakhale monga:
- Masentimita 16 a zakumwa za masewera ndi mafuta owonjezera
- Zipatso za zipatso
- Galasi lamphamvu lokhala ndi magalamu 30 magalamu
- Tsamba
- Apulo
- 2 Supuni ya uchi
- Gawo la bagele lonse-tirigu
- Yogurt ndi zipatso
- 1 chikho cha chokoleti mkaka
Kuthamanga kwa Kulimbikira Kupirira
Ngati mumagwiritsa ntchito maola oposa atatu kapena anayi, muyenera kukumbukira zosowa zanu komanso kumwa madzi musanayambe kuchita masewera olimbitsa thupi.
Khalani ndi chizoloŵezi chodziyeza nokha musanakhale nthawi yaitali yophunzitsa kuti mudziwe zosowa zanu zosungunuka, ndipo mudziwe momwe nyengo ndi zovuta zimakhudzira inu. Muyambanso kupeza malingaliro a momwe mumayenera kumwera mukamagwiritsa ntchito nthawi zonse. Onetsetsani mwa kumwa madzi okwana pafupifupi 15 pa mapaundi onse omwe munataya panthawi yopuma.
Anther njira yodziŵira kuti ntchito yanu yoyendetsera ntchito ikuyenderani ndiyang'anirani mkodzo wanu ndi mtundu wake. Mitundu yambiri yamoto, mtsuko wosungunuka kwambiri umatanthauza kuti ndinu hydrated bwino. Kamtaka kakang'ono ka mdima, kamakono kamene kamatanthawuza kumatanthawuza kuti mwataya madzi ndipo muyenera kumwa madzi ambiri.
Malangizo otsatirawa angakuthandizeni kukhalabe pamwamba pa zosowa zanu zamadzimadzi mukamachita:
- Musanayambe kuchita masewera olimbitsa thupi: Imwani makapu 2-3 a madzi maola awiri musanayambe kugwira ntchito.
- Pazochita zolimbitsa thupi: Imwani kapu imodzi pakadutsa mphindi khumi ndi zisanu ndi ziwiri (10-15) panthawi yopuma.
- Mutatha kuchita masewera olimbitsa thupi: Imwani makapu awiri a madzi paundi iliyonse yomwe inatha pamapeto pake.
Ngati mumagwiritsa ntchito maola oposa 3 mpaka 4, muyenera kuwonjezera kudya kwa electrolytes (sodium, potassium, calcium) kuposa zomwe mumadya chakudya chokha. Mwachitsanzo, mpikisano wothamanga wa marathon angafune kudya kwambiri sodium mlungu umodzi musanayambe mpikisano, kapena kumwa zakumwa zolimbitsa thupi, monga Nuun electrolyte m'malo mwake . Izi zingakuthandizeni kuchepetsa chiopsezo chotenga hyponatremia (kumwa mowa).
Zotsatira
Kuchita masewera olimbitsa thupi ndi kusinthika kwa madzi, ACSM Position Stand, American College Of Sports Medicine, Medicine ndi Science Mu Masewera & Zochita, 2007.
Chigwirizano cha 1 1st International Exercise-Associated Hyponatremia, Conference Consensus Development, Cape Town, South Africa 2005. Clinical Journal of Sport Medicine. 15 (4): 208-213, July 2005.
Buku la Guide la zakudya. Nancy Clark, 3rd ed. Brookline, MA: Mankhwala a Kinetics; 2003.