Kodi mukuyenera kudya chinachake mutatha kuthamanga, ngakhale zitangokhala maola angapo?
Zolinga zazikuluzikulu zowonjezera kuthamanga zimayenera kubwezeretsanso glycogen (kusungidwa kwa shuga) ndikupangitsanso kukonza minofu ndi kuchira. Ngati mukuchita zofupikitsa (pamapeto pa mphindi 90) pamtunda wochepa, muyenera kukwaniritsa zolinga zanu ndi zakudya zanu zoyenera (ndikuganiza kuti mukutsatira chakudya choyenera) ndipo palibe chifukwa chodyera kuti achire.
Koma patatha nthawi yaitali kapena kuthamangitsidwa kwambiri, mudzafuna kubwezeretsa mphamvu mwamsanga. Kafukufuku wasonyeza kuti minofu ndi yabwino kwambiri kumanganso malo ogulitsira glycogen mu mphindi 30 zoyambirira mutatha kuchita masewera olimbitsa thupi. Mukamadya mutangotha nthawi yaitali kapena mwakhama kwambiri, mukhoza kuchepetsa kupsinjika kwa minofu ndi kupweteka.
Mufuna kudya kwambiri carbs, koma musanyalanyaze mapuloteni. Malamulo abwino a chala cha chakudya chotsatira pambuyo pake ndi chiwerengero cha 1 gramu ya mapuloteni ku magalamu atatu a carbu. Ma carbs amalowetsa glycogen omwe amagwiritsidwa ntchito mumatumbo anu ndi chiwindi. Puloteni imathandiza kumanganso minofu yanu yomwe inathyoka ndi kuonongeka pamene muthamanga.
Academy of Food and Dietetics imalimbikitsa chakudya cha mavitamini 1.5 / kilogalamu ya kulemera kwa thupi mu mphindi 30 zoyambirira mutatha kuchita masewera olimbitsa thupi komanso ovuta komanso maola awiri aliwonse mpaka 4 koloko. Pambuyo pake, mutha kuyambiranso chakudya chanu choyenera.
Kodi Ndiyenera Kudyani?
Carbs monga mawonekedwe a shuga ndi zosavuta kuphwanya ndi kugwiritsidwa ntchito ngati mafuta. Zakudya zapamwamba zowonjezereka monga mbatata, pasitala, mkate, ndi mpunga ndi zosankha zabwino zowonjezera minofu. Gwiritsani ntchito limodzi la zakudya zomwe zili ndi mapuloteni monga nkhuku wathanzi kapena mawere (3 oz.), Salimoni (3 oz.), Kapena dzira lalikulu ndipo muli ndi chakudya chokhazikika pambuyo pake. Onetsetsani izi mwachangu zomwe mungasankhe chamadzulo kuti mukhale ndi maganizo ena.
Inde, simungakhale ndi nthawi kapena mphamvu yokonzekera chakudya mutatha kuthamanga. Zakudya zopatsa thanzi, monga Mafilimu, mipiringidzo, kapena mipiringidzo yamagetsi, ndi yabwino, zosankha zabwino. Fufuzani mipiringidzo yomwe ili ndi chiŵerengero cha 3: 1 cha carbs kwa mapuloteni. Zitsanzo zina zazowonjezera mwamsanga zimakhala bagel ndi kapu ya batala, puloteni yogwedeza, nthochi ndi yogurt, kapena zipatso ndi yogothie smoothie. (Pezani maphikidwe a zokometsera zokometsera zowonjezera .)
Ngati mumamva kuti simungathe kudya chakudya cholimba mwamsanga mutatha nthawi yaitali, yesetsani kumwa mkaka wa chokoleti . Mkaka wa chokoleti umapereka mapuloteni komanso zakudya zokwanira, komanso umakhala ndi mavitamini a B - omwe amachititsa kuti muzimwa mowa kwambiri . Ndipo mkaka wozizira wa chokoleti umakondweretsa wokondweretsa mutatha kuthamanga.
Kutsekula m'madzi ndikofunika, Kwambiri
Musaiwale kuti mutsekanso madzi kapena kumwa masewera mutatha kuthamanga. Patatha nthaŵi yaitali, kubwereranso ndi zakumwa zolimbitsa thupi monga Gatorade kumakupatsani phindu loonjezerapo la kubwezeretsanso zina mwa glycogen yomwe munagwiritsa ntchito mukamayendetsa. Ngati mutathamanga mphindi zosachepera 90, simukuyenera kubwereranso ndi kumwa masewera - madzi omveka bwino. Njira yosavuta yowonekeratu ngati mukutsitsimutsanso ndikuyang'ana mkodzo wanu. Ngati mdima wandiweyani mutatha kuthamanga, muyenera kuyambiranso kusinthasintha. Ziyenera kukhala mtundu wa mandimu.
Musati Muwerenge Izo
Pamene kuli kofunika kuti mudye chakudya ndikubwezeretsanso madzi pambuyo pake, samalani kuti musadye mopitirira muyeso ndikudya njira zowonjezera zomwe mukufunikira. Ndiko kuyesa kudya zonse zomwe zikuwoneka patatha nthawi yaitali chifukwa mukuganiza za mazana ambiri a calories omwe mwatentha. Imodzi mwa zovuta kwambiri zomwe othamanga amapanga zimayesa pakuyesera kuchepetsa thupi. Kugwiritsa ntchito mapuloteni atatha kuthamanga ndizofunikira chifukwa zidzakuthandizani kuchepetsa njala zamtunduwu. Pezani zowonjezera zowonjezereka za momwe mungatetezere zilakolako zotsalira .
Zambiri pa Kubwezeretsa Kwadongosolo:
- Mmene Mungapewere ku Hard Run kapena Race
- Mmene Mungagwirire ndi Kukhumudwa Kwambiri
- Kodi Othamanga Akufunikira Masiku Otsala?
- N'chifukwa Chiyani Ndikumva Kuti Ndili Woopsa Pomwe Mapeto Akuthawa?
- N'chifukwa Chiyani Ndimatopa Kwambiri Nditatha Kuthamanga Kwambiri?
> Kuchokera: Muth, Natalie, MD Chakudya Chakudya cha Ogwira Ntchito Zaumoyo, 2015