Mangani Thupi Labwino ndi Mkaka wa Chokoleti

1 - N'chifukwa Chiyani Othamanga Amamwabe Mkaka Wa Chokoleti?

Mkaka wa chokoleti unabwera pochitika zaka zingapo zapitazo monga chitsimikizo chakumwa kwabwino. Maphunziro apitiriza akupitiriza kusonyeza kuti zimathandiza kulimbikitsa minofu ya mapuloteni (kukula). Kafukufuku wina akuwonetsanso mkaka wa chokoleti wothandiza kuti maseŵera apange masewera olimbitsa thupi, amasunga maselo a maselo, ndipo amachititsa kuti thupi lizisungunuka.

Nthawi zina tikhoza kugonjetsa zakudya zamasewera pankhani ya kupuma kwa minofu. Sikofunikira ndalama zambiri pa 'turbocharged' zakumwa zakumwa zakumwa. Mkaka wa chokoleti umakoma zokoma ndipo malinga ndi kafukufuku wokhudzana ndi umboni ndi bwino kumaliza ntchito kusiyana ndi zakumwa zakumwa zakumwa.

Palibe chinthu chokongola kapena chofunika chofunika pambuyo poti mwakhama kuti mupitirize kukhala ndi thupi lopweteka. Kaya mukuchita khama, kusambira, njinga zamoto kapena kulemera kwa thupi, zakudya zabwino ndizofunika kwambiri kuti muthe kugwira bwino ntchito komanso zotsatirapo. N'zosadabwitsa kuti othamanga ali kumanga thupi labwino ndi mkaka wa chokoleti ndipo inunso mukhoza. Tiyeni tiwone ubwino wa mkaka wa chokoleti musanakhale ndi kumaliza masewera olimbitsa thupi:

2 - Amawotcha Thupi Lanu

Kugwira ntchito kumafuna chakudya chamagetsi. Mkaka wa chokoleti uli ndi mapuloteni abwino ndi zakudya. Amaperekanso madzi ndi electrolytes kuti thupi lizizimiririka komanso muyeso.

Kafukufuku wasonyeza kudya ma carb wathanzi ndi mapuloteni a whey usiku kuthandiza minofu kuchira ndi tsiku lotsatira ntchito. Mankhwala ndi Sayansi mu Masewera ndi Kuchita Zofuna amafuna kuyesa chiphunzitso ichi ndi mkaka wa chokoleti.

Kafukufuku wina adachitidwa kuti asonyeze mkaka wa chokoleti usiku adakonzekeretsa ochita masewera. Ophunzira asanu ndi atatu opirira kupirira kwa akazi, omwe ali ndi zaka 31 mpaka 34 adaphunzira nawo kafukufuku wamapiko awiri ndipo amapatsa mkaka wa chokoleti kapena mafinidwe ofanana ndi placebo 30 mphindi zisanayambe.

Mmawa wotsatira, akaziwa anapatsidwa madzi okha ndipo aliyense amayenda makilomita 10 kapena 6.2 pamtunda. Omwe ankamwa mkaka wa chokoleti pamaso pa bedi anali ndi nthawi yoyesera mofulumira kuposa omwe adya malowa.

Kukwaniritsidwa kwa mkaka wa chokoleti kungakhale kothandiza kukwaniritsa zosowa zonse zomwe zimathamanga anthu asananyamuke m'mawa.

3 - Kupititsa patsogolo masewera olimbitsa thupi

Kuyika mwakhama kumalo otetezeka kungakhale ngati vuto popanda kubwezeretsa glycogen (shuga) wathu. Tikhoza kugunda khoma ndipo sitikufuna kupitiriza pamene sitima yathu yachakudya ilibe kanthu. Mkaka wa chokoleti umawonetsedwa kuti ndi njira yowonjezeretsa kubwezeretsa mphamvu zathu za glycogen (mphamvu) panthawi yogwiritsira ntchito mwakhama.

Kafukufuku amene anachitika pamsonkhano wapachaka wa American College of Sports Medicine anafufuza mkaka wa chokoleti kuti azithamanga. Phunziroli linkachitidwa pa anthu osambira omwe ankagwira ntchito yofooka koma anayenera kuchitanso tsiku lomwelo. Ochita kafukufuku anaonetsetsa kuti mkaka wa chokoleti udzapereka mphamvu mwamsanga kwa othamanga akuchita masewera angapo osambira.

Ophunzirawo anaphatikizapo abambo 6 a National Collegiate Athletic Association (NCAA) omwe ankagwira ntchito yofooka. Amunawa anapatsidwa mkaka wa chokoleti, zakumwa za maswiti kapena zakumwa zakumwa za calorie mwamsanga atangomaliza kusambira ndi maola awiri atapita ntchito. Osambirawo adatha mayesero atatu oyendetsa masewera atasintha. Kuyesedwa kunabwerezedwa pamasabata atatu otsatizana kuti athe kupeza mfundo zolondola.

Osambira omwe ankamwa mkaka wa chokoleti anali mofulumira ndi 2.1 masekondi pamtunda wokwana 200 kutalika ndi omwe ankadya zakumwa za masewera ndi zakumwa zopanda mafuta. Anamaliza kuthamanga kamtunda kamodzi ka 75mm ndi masekondi asanu ndi awiri. Zotsatira zomveka zimasonyeza kuwonjezera zakudya monga mkaka wa chokoleti kumapangitsa mpikisano wothamanga.

4 - Kumanga minofu

Kugwira ntchito molimbika kumachepetsa minofu yathu. Zakudya zabwino ndi zakudya zamapuloteni ndizofunikira kukonzanso ndi kubwezeretsa kuwonongeka. Kodi mumadziwa chokoleti mkaka uli ndi magalamu 8 a mapuloteni apamwamba pa 8 koloko? Sukulu ya Academy of Nutrition and Dietetics posachedwapa inati, "chifukwa cha mavitamini komanso mavitamini ake, mkaka wa chokoleti ndiwothandiza kwambiri."

Kafukufuku amene adalembedwa mu Journal Journal ya American College of Sports Medicine anafufuza thupi lonse la mapuloteni (WBPTO) mwa othamanga opirira atatha kumwa mkaka wa chokoleti wopanda mafuta. Thupi lathunthu la mapuloteni limatengera zonse minofu mapuloteni kaphatikizidwe (minofu kukula) ndi mapuloteni akusweka. Maphunziro a milungu isanu ndi iwiri anaphatikizapo 6 othamanga odziwa masewera a zaka zoyambirira.

Amunawa amayenera kuthamanga kwa mphindi 45 panthawi yofulumira. Ophunzirawo anapatsidwa ma ounita 16 a mkaka wa chokoleti kapena ofanana ndi ma carbohydrate. Magazi ndi zowonongeka zinasonkhanitsidwa kuchokera kwa aliyense wothamanga pa nthawi ya kuchira kwa maola atatu pa masiku 7 ndi 14. Ofufuzawa anali kufunafuna leukine, amino acid ndi mapuloteni omanga mkati mwa zitsanzo.

Pa nthawi yochira, amuna omwe ankamwa mkaka wa chokoleti ankawonetsa kwambiri lexine oxidation yabwino kuti minofu ikule. Anasonyezanso kutaya kwachitsulo kachakudya komwe kumatanthauza kuchepa kwa mitsempha yochepa. Zotsatira za kafufuzidwe zimasonyeza mkaka wa chokoleti ngati wabwinoko pambuyo pothandizira kugwira ntchito ya minofu kukula pa zakumwa zakumwa zakumwa.

5 - Kodi Chokaka Mkaka Ndi Chiyani?

Tiyeni tiyang'ane nazo, mkaka wa chokoleti umakonda kwambiri. Chomwe chimapangitsa kuti chikhale chakumwa chotsitsimutsa kwambiri komanso pofufuza kafukufuku wopitirirabe ndizo zowonjezera:

Mapuloteni apamwamba kwambiri:

Mkaka wa chokoleti uli ndi pafupifupi magalamu 8 a mapuloteni apamwamba pa 8-oz akutumikira. Mapuloteni oteteza mkaka ali ndi leucine, imodzi mwa nthambi zoyamba zamagetsi zamtundu wa amino acid (BCAAs) zomwe zimagwirizana ndi mitsempha yoteteza (kukula).

Zakudya za m'thupi m'thupi:

Mkaka wa chokoleti uli ndi chiwerengero cha magawo 3 mpaka 1 chiŵerengero. Kafukufuku amasonyeza kuti kugwiritsidwa ntchito bwino ndi njira yowonjezeretsa kubwezeretsa mphamvu za glycogen (mphamvu) mutatha kugwira ntchito mwakhama.

Zamadzi ndi Electrolytes:

Mkaka wa chokoleti uli ndi electrolytes potaziyamu ndi sodium. Matenda a Electrolyte ndi ofunikira kuti thupi likhale labwino. Kuwomba panthawi yovuta kugwira ntchito kumachepetsa madzi athu ndi electrolytes. Mkaka wa chokoleti umapereka zinthu zofunika izi kuphatikizapo madzi omwe amateteza thupi kuti likhale losavuta.

Zofunika Kwambiri Mikronutrienti:

Mkaka wa chokoleti ndi kasupe wabwino wa calcium , phosphorous, ndi magnesium. Lili ndi mavitamini A, B12 ndi D. Mavitaminiwa ofunikira amathandiza mafupa amphamvu, mphamvu zowonjezera, chitetezo cha m'thupi, komanso masomphenya abwino.

_Zotsatira:

_{Journal of International Society of Masewera Zakudya, Zotsatira za mkaka wosakaniza mkaka pa zizindikiro za kupweteka kwa minofu pambuyo pa maphunziro a mpira: Kuphunzira kosavuta, Stephanie F Gilson et al., 5/18/10}

_{Nyuzipepala ya American College of Sports mu News, Mkaka wa Chocolate Ungathandize Kukonza Mitundu, Kubwezeretsanso Glycogen Pambuyo Kuchita Zozizira, 2016}

_{Mankhwala ndi Sayansi mu Masewera ndi Kuchita Zochita, Mkaka wa Chokoleti ndi Kupirira Kuchitapo kanthu kuchiza: mapuloteni olimbitsa thupi, glycogen, ndi ntchito, Lunn WR et al., 4/12}

_{Academy of Food and Dietrotics, Momwe Mungayambitsire Maphunziro Anu, Eleese Cunningham, RDN, 3/16}

_{Msonkhano Wapachaka wa Masewera a Masewera a American College, Kuchita Zochita ndi Mankhwala, Zowonjezera, Zakudya Zowonjezera Zakudya Zowonjezera Zimakhudza Zochita Zosambira Pambuyo pa Glycogen Kuchotsa Zochita Zolimbitsa thupi, Joel M. Stager, FACSM et al., 5/14}

_{Mankhwala ndi Sayansi mu Masewera ndi Kuchita Zochita, Morning Hydration Chikhalidwe ndi Kuthamanga Kuchita Maseŵera Azimayi Amatsata Kugwiritsa Ntchito Mkaka wa Chokoleti usiku, Miller, Elizabeth A et al., 5/15/15}

_{Mankhwala ndi Sayansi mu Masewera ndi Zochita Zolimbitsa thupi, Zotsatira za Mkaka Wa Mkaka Pa Leucine Kinetics Pa Kubwezeretsedwa Kuchokera Kupirira Kuchita Zochita, Colletto, Megan et al., 6/10}

_{Dairy Council of California, Zakudya Zakudya Zakudya Zosavuta, Mkaka wa Chocolate, Ndi Mkaka Wa Chokoleti Wabwino Kwa Inu}