Pamene muthamanga kwa mphindi 90, mphamvu zanu zambiri zimachokera ku minofu yosungidwa. Ngati muthamanga kwautali kuposa mphindi 90, shuga m'magazi anu ndi chiwindi glycogen ndizofunika kwambiri chifukwa minofu yanu yosungidwa ya glycogen imatha. Kuwotcha ndi carbu pamene muthamangako kudzakutetezani kuti musathenso mphamvu ndikuthandizani kuti muzichita bwino.
Zambiri Zotentha Panthawi Yambiri
Kodi mukufunikira kudya zingati muthamanga? Lamulo lofunika kwambiri la thumbu ndiloti mumayenera kutenga makilogalamu pafupifupi 100 pambuyo pa ola limodzi ndiyeno ma calorie zana iliyonse mphindi 40 mpaka 45 zitachitika. Mungafunike zambiri malinga ndi kukula ndi msanga, choncho onetsetsani kuti mukunyamula gels limodzi kapena awiri (kapena zakudya zina). Ngati mukumva njala kapena kutsika pa mphamvu, mutha kudya zakudya zowonjezera "panthawi".
Kumwa ndi Kudyetsa Zakudya Mu Long Run
Njira imodzi yopezera carbs kuthamanga ndi kupyolera masewera a masewera . Zapangidwe kuti zisapereke karob koma komanso electrolytes (salits) omwe mumatuluka thukuta. Onse awiri ndi ofunika kubwereza. Ubwino wa zoperekera zamadzimadzi ndikuti mumayenera kubwezeretsanso, ndipo ndi bwino kutenga mafuta anu panthawi yomweyo. Komanso, simusowa kutchera ndi kuopseza pangozi pamene mukupuma molimbika chifukwa cha khama lanu.
Magetsi amphamvu amapangidwanso kuti azitha kugwiritsidwa ntchito ndi othamanga, ndipo mapaketi amachititsa kuti zikhale zosavuta kuweruza kuchuluka kwa makilogalamu omwe mumatenga. Ubwino ndikuti simukufunika kutafuna, koma vuto ndi lakuti mudzasowa madzi kapena kumwa masewera kuti muwasambe. Apo ayi, muli ndi zowonjezera zowonjezera m'kamwa mwanu.
Zakudya zolimba zikhoza kulekerera, koma ziyenera kukhala zochepa ndi zosavuta kuzimba. Pali zinthu zambiri pamsika, monga masewera a masewera olimbitsa thupi , zitsulo zamagetsi, ngakhalenso masewera olimbitsa thupi, omwe amapangidwa kuti azitha kuthamanga mtunda wautali. Izi nthawi zambiri zimapereka mchere pang'ono komanso carbs. Yesetsani ndi zomwe zimagwira ntchito bwino, makamaka kuchuluka kwa kutafuna komanso kuchepetsa ntchito. Mutha kupeza kachilombo ka zakudya kamene kamakhala bwino ndi chinthu chimodzi.
Ena othamanga amakonda kudya pretzels kapena maswiti a shuga monga chimanga kapena chimanga. Nkhope Zatsopano kapena ma cookies angakhale abwino monga bar. Izi ndi zotsika mtengo kwambiri kusiyana ndi zomwe zimagulitsidwa ndi kugulitsidwa kwa othamanga, ndipo zikhoza kukhala zabwino kwa mafuta. Yambani kuyesera ndi zakudya zosiyana, maelo, ndi zitsulo nthawi yaitali kuti muwone zomwe mukufuna.
Chitsime:
Cermak NM, van Loon LJ. "Kugwiritsiridwa ntchito kwa zakudya m'katikati mwa maseŵera olimbitsa thupi kumathandiza kwambiri." Masewera a Masewera. 2013 Nov; 43 (11): 1139-55. lembani: 10.1007 / s40279-013-0079-0.