Idyani Zokonzekera Zochita

Zakudya Zabwino Kwambiri Kudya Musanayambe Ntchito Yophunzitsa

Kaya mumakhala ovuta kumalo ochita masewera olimbitsa thupi kapena mukamasangalala ndi tsiku lowala la cardio, ndi bwino kudya zakudya zoyenera musanamalize kugwira ntchito.

Idyani Pothandizira Ntchito Yanu Yophunzira

Thupi laumunthu limafuna zakudya zabwino kuti zitheke bwino . Pofuna kudzimva kuti "mwakonzeka kuti mupite" kukagwira ntchito mwakhama, nkofunika kuti mugwiritse ntchito mphamvu yoyenera.

Zakudya zabwino kwambiri kuti mupititse patsogolo masewera olimbitsa thupi zidzachokera ku zakudya zabwino. Zakudya zam'madzi ndi tanthauzo losavuta ndi zakudya zomwe zimapatsa mphamvu zogwirira ntchito pamagulu abwino.

Zakudya Zakereka Mphamvu

Zakudya zabwino kwambiri zogwira ntchito zopangira chakudya ndizopangidwira komanso zovuta kwambiri . Zakudya zosavuta zimaphatikizapo zipatso ndi timadziti zenizeni koma zinyama zovuta zimatchula zakudya monga mbewu zonse ndi oats.

Munthu aliyense ndi wosiyana ndi njira zawo zobisala. Kusintha nthawi ndi chinthu choyenera kuganizira ndikuyenera kugwirizanitsidwa ndi ntchito yanu. Anthu ena amamva bwino kudya zakudya zopepuka komanso kuchita masewera olimbitsa thupi pakatha mphindi 30, koma ena amatha kupweteka m'mimba.

Zakudya zonse zimafuna mphamvu kuti zimbe. Kamodzi kokha chakudya chitatha, cholinga cha dongosolo lathu ndikutaya ndi kutenga zakudya. Kudya chakudya kumataya magazi kutuluka mmimba ndi kutali ndi minofu yathu. Izi zikutanthauza chifukwa chifuwa chitha kuchitika pamene masewera olimbitsa thupi akuchitidwa mofulumira mutatha kudya.

Chikhalidwe chabwino cha thumb ndilo kulola ola limodzi musanayambe kuchita masewera olimbitsa thupi. Izi zimapatsa nthawi yochulukirapo ndikudya zakudya zofunikira. Thupi lanu lidzayendetsedwa bwino ndipo likukonzekera kuyambitsa ntchito yaikulu.

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Kudyetsa Chakudya Choyamba Chakudya

Mosasamala kanthu mukasankha kuchita masewera olimbitsa thupi, kusankha zakudya zamagulu ndizofunikira. Amapereka mphamvu zowonjezera panthawi ya masewero olimbitsa thupi ndikukhala ndi thanzi labwino.

Kodi mukukonzekera kuchita masewera ola limodzi? Kudya chinachake chowala kumaperekedwa ndipo kudzachepetsa chiopsezo cha mmimba kukwiya. Sangalalani ndi apulo kapena zipatso zenizeni zosakanikirana smoothie kuti muthe shuga wa magazi ndi kupereka mphamvu mwamsanga kumagazi.

Ngati mukukonzekera kumapeto, zakudya zazikulu zamagazi ndizo kusankha. Kudya mkaka ndi mbali ya chipatso kungatenge maola atatu kuti imere.

Chiyeso ndi zolakwika ndi chisanadze chakudya choyenera ndi mphunzitsi wabwino kwambiri. Mudzaphunziranso zakudya zomwe zimakupangitsani kuti muzimva bwino panthawi yopuma. Samalani thupi lanu, momwe mumamvera, ndipo muzindikire nthawi ndi mtundu wa zakudya zomwe zimagwiritsidwa ntchito musanagwire ntchito.

Gwiritsani Chakudya Chakudya Choyambirira Chakudya

M'munsimu muli ndondomeko zazikulu zowonjezera chakudya. Iwo sangokupangitsani kupita kokha koma amapereka mphamvu zokwanira kuti amalize ntchito yaikulu:

• Zipatso : Gwirani zomwe mumakonda ndikupita! Nthomba, maapulo, yamapichesi, mapeyala ndi blueberries ndizosankha zonse zabwino ndipo zidzakupatsani mphamvu mwamsanga kuti mupange masewera olimbitsa thupi. Zipatso zam'chitini, ngakhale kuti sizowonjezereka bwino, zimavomerezedwa ngati palibe shuga wina wochuluka komanso wodzaza ndi timadziti tawo.
• Mbewu yotentha kapena yozizira: Mbeu iliyonse kapena mbewu za chimanga monga oatmeal kapena brancha flakes zidzakupatsani mphamvu zamtundu ndi mphamvu za nthawi yaitali. Sangalalani ndi mkaka wa almond, soya, kapena mkaka wofewa ngati ololedwa.
• Zosakaniza ndi mapuloteni , mafuta abwino , ndi zipatso: Nthano zonse kapena zimamera toast ndi tirigu wanu wokonda mtedza, kapena muli ndi dzira lalikulu la organic ndi mbali ya zipatso zomwe mumazikonda ndi njira yabwino kuyamba tsiku ndikudyetsa thupi lanu gawo lapadera pa masewera olimbitsa thupi kapena kutalika.
• Smoothies: Kusakaniza chikho chimodzi cha zipatso zomwe mumazikonda ndi amondi, soya, kapena mkaka wonyezimira ngati chitsimikizo ndi ayezi zimapatsa chakudya chowoneka bwino kwa iwo amene akufuna kutanganidwa ndi ola limodzi mkati mwa ora atatha kutuluka.
• Patsani zotsalira: Mchele wa Quinoa kapena wofiira amapanga chakudya chambiri chophatikizidwa ndi zipatso zochepa zoumba, kapena zipatso zatsopano ndi owazidwa ndi mtedza wochepa. Onjezerani chithunzi cha sinamoni kuti muwononge kukoma kwina kulikonse.

Imwani Madzi Ambiri

Kuwonjezera pa kudya zakudya zamtundu wapamwamba musanayambe kuchita masewera olimbitsa thupi, nkofunikanso kukhalabe hydrated musanayambe kuchita masewera olimbitsa thupi. Zakudya zamtengo wapatali zimatayika kudzera thukuta lathu. Thupi la munthu ndiloposa 60 peresenti madzi omwe amamwa mochuluka tsiku lonse ndi ofunikira.

_Zotsatira:

_{ACSM.org Nkhani, Kuteteza "Kuwala Kwambiri Kwambiri" mu Kupirira Kwambiri, Andrea Hacker Thompson, MS, RD, 1/9/12}

_{CDC.gov, Zakudya zabwino kwa aliyense, Zakudya , zomwe zatsimikiziridwa mochedwa Dec. 2012}

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