Bweretsani Mphamvu ndi Kukonza Mitundu
Pambuyo-Kugwiritsa ntchito mankhwala ochiritsira ndi zakumwa kungathandize othamanga kupumula mwamsanga atangopitiriza kugwira ntchito komanso kukonzekera kuchita masewero olimbitsa thupi kapena mpikisano. Mndandanda wotsatirayi muli mfundo zothandizira ochita masewera olimbitsa thupi mwamsanga kubwezeretsa malo ogulitsidwa, otsekemera, ndi kukonzanso minofu pambuyo pochita masewera olimbitsa thupi. Mudzaphunziranso zina mwazomwe mumasankha zakudya zakuthandizira komanso zakumwa zakumwa zakumwa zakumwa komanso nthawi yeniyeni yoyenera kudya zakudya zowonongeka.
Chakudya Choyenera Chakudya Chakhala ndi 4: 1 Mpaka wa Carb / Protein
Kafukufuku amasonyeza kuti kuwononga chiwerengero cha 4: 1 cha zakudya m'thupi kumapuloteni pambuyo pochita masewera olimbitsa thupi kumabweretsa masitolo apamwamba a glycogen kuposa kudya karobe wokha. Pogwiritsa ntchito mapuloteni ambiri, amachepetsa kubwezeretsa thupi ndi kubwezeretsanso glycogen, kotero chiŵerengero cha 4: 1 chimawoneka choyenera kwa othamanga opirira omwe amaphunzitsa tsiku ndi tsiku. Zakudya zowonetsera masewera ndi zakumwa zimathandiza koma zimakhala zodula. Mukhoza kupeza phindu lofanana ndi chakudya chokamweka kapena chakudya chomwe chimakhala ndi mbewu zonse, zipatso, ndi mkaka. Yesani zotsatirazi zowonongeka pambuyo pa zolimbitsa thupi:
- Mtedza wachitsulo umodzi ndi mkaka wa mkaka wochepa.
- Chikho cha granola ndi 1 C mkaka wa mafuta ochepa.
- Mtedza wa mafuta ochepa ndi 1/2 C wa zipatso zatsopano.
- Mafuta a amondi pa toast lonse la tirigu.
- Mbale wa tirigu wambiri ndi mkaka wochepa.
Chizolowezi Chokonzanso: Idyani Mphindi 30
Kuti mupindule kwambiri ndi zomwe mumadya patsiku, chitani matsenga a 4: 1 kagawohydrate-protein mkati mwa mphindi 30 potsiriza ntchitoyi. Kudya masentimita 100-200 a mavitamini mkati mwa maola awiri a kuchitapo masewera olimbitsa thupi n'kofunikira kuti mubwezeretse malo osungira glycogen. Komabe, kafukufuku amasonyeza kuti kudya 4: 1 chiŵerengero cha zakudya zamagazi m'kati mwa mphindi 30 mutatha kuchita masewera olimbitsa thupi kumathandiza othamanga kusunga glycogen katatu mofanana ndi omwe akuyembekezera maola awiri kuti adye.
Chidziwitso Chothandizira: Kuthamanga ndi Madzi
Pambuyo pochita masewera olimbitsa thupi, imwani madzi okwanira kuti mutenge madzi alionse otayika mwa thukuta. Njira yabwino yodziwira momwe mumamwa ndikumadziyeza nokha musanayambe kuchita masewera olimbitsa thupi. Ndiye, pa thupi lililonse la thupi lomwe mwatayika, muyenera kudya pafupifupi makapu 3 a madzi.
Ngati mukuiwala kudziyeza, mungagwiritse ntchito "chekeni" kuti mukhale ndi maganizo ovuta a momwe mumayendera. Cheke ichi chimangotanthauza kuyang'ana mtundu wa mkodzo wanu maola ochepa mutatha kuchita masewera olimbitsa thupi. Mtsuko wanu uyenera kukhala wowala kwambiri, kotero ngati muli ndi mdima, mumakhala mkodzo, mukhoza kutaya madzi ndipo muyenera kumwa madzi ambiri.
Chidziwitso Chothandizira: Musamagwiritse Ntchito Pachabe
Mudzachira mwamsanga mutatha kuchita masewera olimbitsa thupi ngati simungalole kuti mutha kutaya mafuta panthawi yochita masewera olimbitsa thupi. Izi zikutanthauza kuti mumayenera kukhalabe pamwamba pa chakudya chanu komanso kudya kwa madzi. Kuthamanga bwino thupi nthawi yochita masewera olimbitsa thupi kumadalira kuchita masewera olimbitsa thupi, nthawi, thupi lanu komanso nyengo. Koma kuti ukhale wosalira zambiri, imwani kapu ya madzi mphindi zisanu ndi ziwiri zolimbitsa thupi.
Ngati mukuchita masewera olimbitsa thupi pafupifupi ola limodzi, mukhoza kukhala pamadzi okha, koma ngati mumagwira ntchito zovuta kwa mphindi 90, muyenera kubwezeretsanso chakudya . Ganizirani kudula zakumwa za masewera, galasi lamagetsi, kapena zakudya zina zosavuta kuzidya, monga nthochi kapena mazira atsopano mu thumba lanu lochita masewera olimbitsa thupi kapena thumba lakumbuyo.
Chizolowezi Chokonzanso: Idyani Chabwino Tsiku Lililonse
Kuti muzitha kuchita nthawi zonse, muyenera kupereka mphamvu yabwino kwambiri ku minofu yanu. Njira yosavuta kuchitira izi ndiyo kudya chakudya cham'mawa komanso kupitiriza kudya zakudya zosiyanasiyana zapamwamba tsiku lonse.
Zakudya za m'madzi monga glycogen ndi mafuta omwe amachititsa kuti thupi likhale lothandiza, kotero kuti tsiku lililonse muyenera kudya carbs wokwanira ngati mukuyembekeza kuphunzitsa nthawi zonse. Mapuloteni ndi mafuta amakhalanso ndi malo omwe mumadya komanso ayenera kudyedwa tsiku ndi tsiku. Kawirikawiri, chakudya chilichonse chiyenera kukhala ndi zakudya zosiyanasiyana, mapuloteni, ndi mafuta.
Kutha Kumwa Cholinga: Mkaka wa Chokoleti
Mkaka wa chokoleti uli ndi katsulo komwe kamakhala ndi mapuloteni. Ndipotu, kafukufuku woyerekeza ndi masewera olimbitsa thupi a ochita masewera a mpira wa koleji pogwiritsa ntchito zakumwa za masewera kapena mkaka wochepa wa mafuta a chokoleti sanapeze kusiyana pakati pa zakumwa ziwiri. Zomwe zafukufukuzi zikuwonetsa zofanana ndi zowawa za minofu ndi kutopa, koma atatha kumwa mkaka wa chokoleti, osewera anali ndi zochepa zopanga thupi (zomwe zimasonyeza kuwonongeka kwa minofu) kusiyana ndi momwe amachitira atamwa mowa wambiri.
Kutha Kumwa Lingaliro: Endurox R4
Kwa omwe sakonda kuganiza mozama zokhudzana ndi zolimbitsa thupi ndikungofuna kumwa mofulumira, Endurox R4 zakumwa zakumwa zosakaniza zimagwirizana ndi ndalamazo. Pewani m'madzi, kusonkhezerani, ndipo mutenge 4: 1 chiŵerengero cha zimagawidwe kwa mapuloteni patatha nthawi yayitali, yogwira ntchito . Imeneyi ndi njira yophweka yokonzanso mphamvu ndikuthandizani kupeza mwamsanga popanda kulingalira kapena khama, koma imabwera phindu.
Zakudya zopatsa thanzi pa kutumikira: Zakhakiteriya = 50g, Mapuloteni = 13g, Fat = 1g, Sodium = 220mg, Potassium = 120mg, Calories = 260
Zambiri
Kutsegula Kumwa Lingaliro: Hammer Lowanso
Chinthu chinanso chimene mungachite ngati mutatha kuchita masewera olimbitsa thupi ndi Hammer. Kubwezeretsedwa kumaphatikizapo kuphatikiza kwabwino kwa zosakaniza pa mtengo wogula. Koma chinthu chabwino kwambiri pa zakumwa zakumwa za Hammer zingakhale kukoma.
Zakudya zowonjezera pa kutumikira: Zakhakamu = 32.5g, Protein = 10g, Fat = 0g, Sodium = 74.4mg, Potassium = 19.2mg, Calories = 166
> Zotsatira:
> Gilson SF, Saunders MJ, Moran CW, et al. Zotsatira za mkaka wa mankhwala a chokoleti pazizindikiro za kupweteka kwa minofu panthawi yophunzitsidwa kwambiri mpira. Med Sci Sports Exerc. 2009; 41: 508.
> Kammer L, Ding Z, Wang B, Hara D, Liao YH, Ivy JL. Mchere wa cereal ndi nonfat umathandizira kuchepetsa kupweteka kwa thupi pambuyo pochita masewera olimbitsa thupi. [http://www.jissn.com/content/pdf/1550-2783-6-11.pdf] J Int Soc wa Zakudya Zamasewera. 2009; 6: 2-12. .
> Rodriguez NR, DiMarco NM, Langley S; Bungwe la American Dietetic; Odwala Zakudya za ku Canada; Maphunziro a Zamankhwala a American College. > Udindo > wa American Dietetic Association, Dietitians ku Canada, ndi American College of Sports Medicine: > zakudya > ndi masewera olimbitsa thupi. J Amer Diet Assoc. 2009; 3: 509-527
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