Maphunziro 6 Oyamba Kukonzekeretsa

Zochita ndi Zochita za Njoka Yoyamba Kugwira Ntchito

Kugwiritsa ntchito m'mimba mwathu nthawi zambiri ndizolakwika. Kuphwanya, kupweteka ndi chilakolako chofuna kupuma ndi kugaya kumatha kuchepetsa ntchito. Koma ngati mimba yanu ikugunda ndipo mukuyamba kufookera chifukwa simunadyeko maola, ntchito yanu imatha kuvutika. Kotero, ndi liti, ndi chiyani chomwe muyenera kudya musanagwire ntchito?

Chinsinsi chodyera masewera olimbitsa thupi musanayambe kuchita masewera olimbitsa thupi ndikuonetsetsa kuti muli ndi mphamvu zokwanira zolimbitsa thupi lanu , osadutsa komanso kudya zakudya zopanda pake.

Koma kuthamanga kwa glycogen (mafuta omwe amathandiza minofu kusweka), akhoza kuika mpikisano pangozi yothamanga, kapena kugunda khoma -kumverera koopsa kofooka, chisokonezo, ndi kutopa kwakukulu. Kugwetsa khoma ndikovuta kwambiri kuchita, ndipo ngati zichitika, nthawi zambiri pamafunika maola ochulukirapo opitiliza kuchita masewera olimbitsa thupi pamaso pa wothamanga ali pangozi yowonongeka. Mazana makumi asanu ndi anai a zana a ife sitingathe kuwona kumverera kosayembekezereka.

Ambiri a ife timakhala ndi glycogen yosungidwa mokwanira m'thupi lathu kuti tiwone mopepuka mphindi 90 popanda kudya chakudya chapadera. Madzi okha ndi okwanira pa ntchito zambiri. Koma ngati simunadye maola angapo, ndipo mukufuna chinachake pang'ono pa ola musanayambe kuchita masewera olimbitsa thupi, pali zakudya zina zomwe zimapangidwira kale zomwe zimakhala bwino kuposa ena.

Nazi zizindikiro zochepa zogwiritsira ntchito zolaula kuti muyese

1. Zipatso Smoothie. Pamene mukuyandikira nthawi yopuma, chakudya chochepa chomwe mukufuna kudya. Kuchita masewero olimbitsa thupi smoothie kungapange chinyengo. Gwiritsani nthochi ya 1/2 (Ndikukonda nthochi zowonongeka za smoothies), zipatso zambiri, mapuloteni awiri a T, mavitamini ochepa a kale komanso 1-2 C madzi mu blender ndipo muli ndi zotsitsimula komanso zokhutiritsa. chotukuka.

1. Kokonati Madzi. Chimodzi mwa zokongoletsera zowonjezera zowonjezera chakudya ndi kapu yamadzi ozizira a kokonati. Zimakhutiritsa, zodzaza ndi zodzaza ndi carbasi zophweka komanso electrolytes, monga potaziyamu.
2. Mtedza wa amondi pa Apple. Izi ndi zina zowonjezera, komanso zopatsa thanzi. Sitikukumba mofulumira pa malingaliro awiri oyambirira, koma ndi zophweka, zopita-kukonzekeretsa.

1. Zipatso Zatsopano ndi Kanyumba Tchizi kapena Yogurt. Apanso, izi zidzatenge pang'ono kuti zidye, koma zidzakuthandizani kuti mukhale ndi nthawi yambiri yochita masewera olimbitsa thupi ndikukuchititsani kuti musamve njala mpaka mutakhala ndi chakudya choyenera.
2. Dzira lolimba kwambiri ndi toast wamba. Imeneyi ndi mmbuyo ku zokometsera zofunikira zomwe ndi zotchipa komanso zosavuta kukonzekera.
3. Mkaka wa Chokoleti. Lingaliro losavuta limeneli linapangitsa kuti nkhaniyi ibwererenso monga chakudya chotsitsimutsa pambuyo pochita masewera olimbitsa thupi , chomwe sichinali chabwino, kuposa zakumwa zolimbitsa malonda. Ndi chifukwa chabwino. Mkaka wa chokoleti uli ndi chiŵerengero choyenera cha zakudya ndi mapuloteni kuti zithandize kukonzanso minofu atatha kugwira ntchito zovuta. Zimaperekanso zabwino, zosavuta, zowonongeka. Musati mupite mumtunda ndi mkaka-penti ingakhale yochuluka ngati mukuchita masewera olimbitsa thupi 30-45.

Mfundo Yofunika Kwambiri

Kudya pasanapite nthawi yochita masewera olimbitsa thupi ndizosankha. Pali zifukwa zambiri zopewera kudya zakudya zisanayambe kuchita masewera olimbitsa thupi, ndipo ngati mumadya zakudya zitatu nthawi zonse, osadya zakudya tsiku ndi tsiku, simukusowa kudandaula zambiri zokhudza kudya musanagwire ntchito yopitirira ola limodzi. Ngati, ngati muli ndi ndondomeko yosazolowereka yodyera, kudya zakudya, kapena wothamanga kwambiri pa maphunziro apamwamba, mungafunikire kukhala ochepetsetsa kwambiri ndi zomwe mumadya musanaphunzire.

Yang'anirani zochita zanu za tsiku ndi tsiku, zizoloŵezi za zakudya, ndi zakudya zam'nthaka musanayambe kudya zina zowonjezera, zosafunika kuti musamaphunzirepo zakudya zokhazokha chifukwa chakuti mwamvapo kuti ndikofunikira kudya chinachake musanayambe kuchita masewera olimbitsa thupi. Chowonadi n'chakuti anthu ambiri sangafunike kumwa zakumwa masewera apadera, mphamvu zowonjezera mphamvu kapena zopatsa mphamvu zowonjezera mphamvu zisanayambe kupita ku masewera olimbitsa thupi kuti azichita masewera olimbitsa thupi 45-60. Koma ngati mukumva njala ndipo simunadye maola angapo, kuyamwa kosalala ndi kathanzi monga zomwe zanenedwa pamwambapa kungakhale zonse zomwe mukufunikira kuti mupange mphindi zochepa zokhala ndi mphindi 60.