Mutha kudziwa kufunika kokadya masewera olimbitsa thupi musanayambe kuchita masewera olimbitsa thupi , komabe, zomwe mumadya mutatha kuchita masewera olimbitsa thupi zingakhale zofunika kwambiri. Ngakhale kuti chakudya chanu chisanayambe kuchita masewera olimbitsa thupi chikhoza kutsimikizira kuti malo ogulitsira glycogen amatha kupezeka bwino (glycogen ndi gwero la mphamvu zomwe zimagwiritsidwa ntchito popanga masewero olimbitsa thupi ).
Pitirizani kukumbukira mfundo zisanu izi pamene mukukweza mafuta pamapeto pake.
Onetsetsani
Choyamba chopatsa thanzi pambuyo pochita masewero olimbitsa thupi ndikutenganso madzi alionse omwe ataya nthawi yochita masewera olimbitsa thupi. Kawirikawiri, njira yabwino yodziwira kumwa mowa (kapena madzi a zakumwa zolimbitsa thupi ) ndi:
- Dziyeretseni musanayambe masewera olimbitsa thupi komanso mutatha kuchita masewera olimbitsa thupi ndikubwezeretsa kutaya kwa madzi
- Imwani madzi okwana 20-24 fl oz pa 1 koloko iliyonse yataika.
Kudya Pambuyo Kuchita Zochita
N'kofunikanso kuti othamanga apamwamba azidya zakudya zabwino, monga zipatso, zipatso zonse, smoothie kapena carbs mosavuta m'maminitsi 15 mutatha masewera olimbitsa thupi kuti athandize kubwezeretsa glycogen. Kafukufuku wasonyeza kuti kudyetsa makilogalamu 0,3-0.6 a makapu m'thupi mwa maola awiri a kupirira zofunikira ndizofunikira kumanga malo okwanira a glycogen kuti apitirize kuphunzitsidwa. Kudikirira maola oposa awiri kuti adye zotsatira ndi 50 peresenti yochepera glycogen yosungidwa mu minofu.
Chifukwa cha ichi ndi chakuti chakudya cha m'magazi chimapangitsa kuti thupi liziyambitsa insulini, zomwe zimathandiza kupanga minofu glycogen. Komabe, zotsatira za zakudya zamagulupudi pa yosungirako glycogen zimadutsa pamtunda. Kumbukirani kuti ngati mukuchita masewera olimbitsa thupi ndipo simukugwira ntchito tsiku ndi tsiku, kuchuluka kwa carbs muyenera kudya pambuyo pochita masewero olimbitsa thupi.
Zakudya Zamadzimadzi Zambiri Zowonjezera Mapuloteni
Kafukufuku akuwonetsanso kuti kuphatikiza mapuloteni okhala ndi makapu m'kati mwa masewera makumi atatu amachititsa kuti thupi liziyenda mobwerezabwereza, zomwe zimabweretsa glycogen yambiri. Mavitamini ofunika kwambiri m'thupi ndi mapuloteni okhudzana ndi zotsatirazi ndi 4: 1 (magalamu anayi a mavitamini a galasi iliyonse ya mapuloteni). Kudya mapuloteni ambiri kusiyana ndi zimenezo, komabe, zimakhudza kwambiri chifukwa zimachepetsa kubwezeretsa thupi komanso kubwezeretsedwa kwa glycogen. Kafukufuku wina anapeza kuti ochita masewera olimbitsa thupi okhala ndi makapu ndi mapuloteni anali ndi 100 peresenti yambiri yogulitsa minofu kuposa anthu amene amadya zokha. Insulin inalinso yapamwamba kwambiri mwa iwo omwe ankadya zakumwa zamadzimadzi ndi mapuloteni.
Zakudya Zamapulogalamu Pambuyo Kuchita Zochita
Kugwiritsira ntchito mapuloteni ali ndi ntchito zina zofunika pambuyo pochita masewera olimbitsa thupi. Mapuloteni amapereka amino acid oyenerera kuti apangenso minofu ya minofu yomwe yawonongeka panthawi yochita masewera olimbitsa thupi, komanso nthawi yaitali. Zingathenso kutulutsa madzi m'matumbo ndikupangitsa kuti minofu ikhale yambiri. Amino acid mu mapuloteni angathandizenso chitetezo cha mthupi , kukupangitsani kuti musagonje ndi chimfine ndi matenda ena.
Carb Yabwino Kwambiri Mapuloteni
Ngati mukufuna njira yabwino yopulitsira thupi lanu patapita nthawi, kuchita masewera olimbitsa thupi, 4: 1 combo wa nthuga ndi mapuloteni zikuwoneka kuti ndibwino kwambiri.
Ngakhale zakudya zolimba zingagwire ntchito monga kumwa mowa , kumwa mowa kapena smoothie kungakhale kosavuta kukumba ndikufulumira kuonetsetsa chiŵerengero choyenerera mkati mwawindo la mphindi 30 mutatha kugwira ntchito. Kafukufuku wina amasonyeza mkaka wa chokoleti monga mankhwala abwino omwe amamwa pambuyo pake.
Chitsime:
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Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB. Kuchepetsa msanga glycogen kuyambiranso kumaphatikizidwa ndi makina othandizira mapuloteni. J Appl Physiol. 2002 Oct; 93 (4): 1337-44.
Zawadzki KM, Yaspelkis BB 3rd, Ivy JL. Mavitamini a mapuloteni amawonjezera kuchuluka kwa minofu ya glycogen pambuyo pochita masewera olimbitsa thupi. J Appl Physiol. 1992 May; 72 (5): 1854-9.
Res, P., Ding, Z., Witzman, MO, Sprague, RC ndi JL ivy. Zotsatira za mapuloteni a mapuloteni othandizira pa ntchito ya kupirira panthawi yogwiritsa ntchito mosiyana. Magazini Yadziko Lonse Yamasewera Osewera ndi Kugwiritsa Ntchito Metabolism.
Levenhagen DK, Carr C, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Kugwiritsa ntchito mapuloteni amtunduwu kumapangitsa kuti thupi likhale ndi thupi komanso mwendo. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita. 2002 May; 34 (5): 828-37.
Miller SL, Tipton KD, Chinkes DL, Wolf SE, Wolfe RR.Zomwe zimagwiritsidwa ntchito ndi amino acid ndi shuga pambuyo pochita masewera olimbitsa thupi. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita. 2003 March; 35 (3): 449-55.