Chakudya chomwe wothamanga amadya musanayambe, nthawi ndi pambuyo pochita masewera olimbitsa thupi n'kofunika pa zonse chitonthozo ndi ntchito pazochita zolimbitsa thupi. Zakudya zamagetsi kuphatikizapo mipiringidzo, zakumwa, ma gels ndi zakudya zina zosavuta kumadya zimathandiza kuchepetsa zizindikiro za njala pazochita zolimbitsa thupi ndikukulepheretsani kuwononga mphamvu yanu mofulumira.
Chitsimikizo chachikulu cha mafuta a minofu yogwira ntchito ndi mazakudya omwe amasungidwa minofu monga glycogen m'masiku omwe musanayambe kuchita masewera olimbitsa thupi.
Zimatenga nthawi kudzaza malo ogulitsira glycogen, ndipo zomwe mumadya mutatha kuchita masewera olimbitsa thupi zingathandize kapena kulepheretsa izi. Kudya zakudya zabwino pa nthawi yoyenera pokhapokha ngati mukuchita masewera olimbitsa thupi ndikofunikira kuti mupeze bwino ndikukonzekera kuti mukonzekere.
Zomwe mumadya musanayambe kuchita masewera olimbitsa thupi zimadalira zofunikira zanu komanso zofuna zanu, koma ziyenera kupangidwa mogwirizana ndi kukula, kutalika, ndi mtundu wa ntchito yomwe mukukonzekera.
Nthawi yoti Idye
Kugwiritsa ntchito m'mimba mwathu sikulibwino. Chakudya chimene chimakhala m'mimba mwako pa chochitika chingayambitse kupwetekedwa m'mimba, kunyozetsa, ndi kupweteka. Pofuna kutsimikiza kuti muli ndi mphamvu zokwanira, komabe kuchepetsa kupweteka kwa m'mimba, mulole kuti chakudya chidziwe bwino musanayambe mwambo. Izi zimatengera maola 1 mpaka 4, malingana ndi zomwe mumadya. Aliyense ndi wosiyana pang'ono, ndipo muyenera kuyesa asanayambe ntchito kuti mudziwe zomwe zimakuyenderani bwino.
Ngati muli ndi mtundu wam'mawa kapena masewera olimbitsa thupi, ndi bwino kudzuka m'mawa kwambiri kuti mudye chakudya chanu choyambirira.
Ngati sichoncho, muyenera kuyesa kudya kapena kumwa chinachake chosavuta kugaya pafupi ndi mphindi 20 kapena 30 isanachitike. Pamene mukuyandikira kwambiri nthawi ya chochitika chanu, simukuyenera kudya. Mukhoza kukhala ndi chakudya chamtundu wanu pafupi ndi chakudya cholimba chifukwa mimba yanu imagwiritsa ntchito mofulumira.
Chodya
Chifukwa shuga ndi gwero la magetsi lothandizira kwambiri, chakudya choyambirira chimaphatikizapo zakudya zomwe zimakhala ndi zakudya m'thupi komanso zosavuta kuzimba .
Izi zimaphatikizapo zakudya monga pasitala, zipatso, mkate, mphamvu zitsulo, ndi zakumwa.
Kukonzekera kwa masewera a masewera
Kukonza zakudya zanu ndikudziwa kuti ndi liti komanso nthawi iti yomwe mudzadya ndi kumwa ndizofunikira ngati mukupambana pazochitika zamasiku onse, monga kukomana ndi zotsatira kapena masewera ena. Taganizirani nthawi ya chochitika chanu, kuchuluka kwa chakudya chanu, ndi mphamvu zomwe mukufunikira. Komanso, dziwani kuchuluka kwa madzi omwe mumadya. Muyenera kukonzekera kutsogolo ndikukonzekera chakudya ndi zopsereza zomwe mwayesa kale ndikudziwa kuti zidzakhala bwino ndi inu. Musayesere chinachake chatsopano pa tsiku lochitika.
Zakudya Zoperekedwa
Kudya musanayambe kuchita masewera olimbitsa thupi ndi chinthu chokha chimene wothamanga angakhoze kudziwa malinga ndi zochitika zake, koma malangizo enawa ndi kudya chakudya cholimba 4 maola asanayambe kuchita masewera olimbitsa thupi, chakudya chokwanira kapena zakumwa zakumwa zakumwa 2 mpaka 3 asanayambe kuchita masewera olimbitsa thupi, komanso kumwa madzi ola limodzi ola limodzi asanayambe kuchita masewera olimbitsa thupi. .
Ola limodzi kapena osachepera mpikisano
- Zipatso monga maapulo, mavwende, mapichesi, mphesa, kapena malalanje ndi / kapena
- Magetsi amphamvu
- mpaka makapu 1 1/2 a zakumwa za masewera.
Maola awiri kapena atatu musanayambe mpikisano
- zipatso
- mkate, bagels, pasitala
- yogurt
- madzi
Maola 3 mpaka 4 musanayambe mpikisano
- zipatso zatsopano
- mkate, bagels
- Pasitala ndi tomato msuzi
- mbatata yophika
- galasi lamphamvu
- kusakaniza ndi mkaka
- yogurt
- chotupitsa / mkate ndi pang'ono a mandimu, nyama yowonda, kapena tchizi
- madzi
Gulukosi (Shuga) ndi Kuchita
Ngati ndinu ochita maseĊµera olimbitsa thupi, umboni umasonyeza kuti kudya shuga (shuga) 35 mpaka 40 mphindi isanachitike kuti phwando lingapereke mphamvu pamene magetsi ena amatha kugwera pansi. Komabe, muyenera kuyesa njira zoterezi musanapikisano chifukwa anthu ena sachita bwino atatha magazi.
Kafeji ndi Kuchita
Caffeine amachititsa kuti thupi liziyenda bwino. Zinkaganiziridwa kuti zikhalitse chipiriro mwa kulimbikitsa kugwiritsa ntchito kwakukulu mafuta kuti athandize mphamvu ndipo potero amateteza glycogen mu minofu.
Komabe, kafufuzidwe sichikugwirizana ndi chiphunzitsochi. Pamene caffeine imalimbikitsa chipiriro, imatero pochita zinthu zosangalatsa.
Caffeine ikhoza kukhala ndi zotsatira zoyipa kwa anthu ena. Anthu omwe ali okhudzidwa kwambiri ndi zotsatira zake akhoza kukhala ndi nseru, kunjenjemera kwa minofu, ndi kumutu. Kuchuluka kwa caffeine ndi diuretic ndipo kukhoza kusokoneza madzi, zomwe zimachepetsa ntchito.
Chakudya Choyenera Kupewa
Zakudya zokhudzana ndi mafuta ambiri kapena zowonjezera zingakhale zovuta komanso zosavuta kuzimba ndikukhala m'mimba nthawi yayitali. Iwo adzakoka magazi m'mimba kuti athandizire mu chimbudzi, chomwe chingayambitse kupweteka ndi kusokonezeka. Zakudya, donuts, fries, mbatata za mbatata, ndi maswiti ayenera kupewa pa chakudya choyambirira.
Kumbukirani kuti aliyense ndi wosiyana kwambiri ndipo zomwe zimagwirira ntchito sizingagwire ntchito kwa mnzanu kapena wophunzira. Zochitika pa zokonda za munthu payekha ndi zakudya zomwe amakonda, ndi ndondomeko ya kudya ndi chinthu chofunika kwambiri.
Zotsatira:
DK, Carr C, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Kuwonjezera Mapuloteni Ambiri Ambiri Amapatsa Mavitamini Amtundu Wonse ndi Mwendo Mapuloteni M'thupi. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita. 2002 May; 34 (5): 828-37.
Res, P., Ding, Z., Witzman, MO, Sprague, RC ndi JL ivy. Zotsatira za Zakudya Zamadzimadzi Zakudya Zamapulotini Pamapeto pa Kupirira Kupirira Panthawi Yochita Zovuta Kwambiri. Magazini Yadziko Lonse Yamasewera Osewera ndi Kugwiritsa Ntchito Metabolism.
Mfundo ya Ochokera ku Dietitians ku Canada, American Dietetic Association, ndi American College of Sports Medicine, Canadian Journal of Dietetic Practice and Research in Winter of 2000, 61 (4): 176-192.