Mumamva zambiri za othamanga ndi mapuloteni. Ndipo ngakhale ziri zoona kuti ena othamanga omwe amachita nawo masewera olimbitsa thupi angakhale ndi zofunikira pang'ono kuti apeze mapuloteni apamwamba mu zakudya zawo, mwina sizingakhale momwe mumaganizira. Mphamvu zonse zomwe timafunikira kuti tikhalebe ndi thupi ndi malingaliro athu, komanso mafuta omwe angatithandize kuti tichite masewera olimbitsa thupi amachokera ku zakudya zomwe timadya ndi madzi omwe timamwa.
Kuti mudziwe kuchuluka kwa zakudya, ndi zakudya zomwe zimadya, ndizothandiza kuganizira momwe timagwiritsira ntchito malo ogulitsa tsiku ndi tsiku ndikubwezera mphamvu mogwirizana. Zimathandizanso kumvetsetsa magulu akuluakulu a zakudya m'thupi. Mavitamini athu matupi athu amafunikira kwambiri amasweka m'magulu atatu akulu:
Gawo lirilonse la chakudya ndi lofunikira pa thanzi ndipo aliyense ayenera kudya zakudya kuchokera ku gulu lililonse la chakudya. Momwe timayenera kudya zakudya izi, nthawi zambiri zimakhala zokambirana, makamaka pankhani ya othamanga.
Mapuloteni
Mapuloteni nthawi zambiri amawatcha kuti zomangira thupi. Mapuloteni ali ndi mitundu yosiyanasiyana yotchedwa amino acid yomwe imaphatikizapo njira zosiyanasiyana kuti apange minofu, mafupa, tendon, khungu, tsitsi, ndi zina. Amagwira ntchito zina komanso kuphatikizapo zakudya zamtundu ndi mavitamini.
Ndipotu, mapuloteni opitirira 10,000 ali m'thupi.
Zakudya zowonjezera, zomwe zimathandiza anthu othamanga komanso osathamanga ndizofunikira chifukwa sizikusungidwa mosavuta ndi thupi. Zakudya zosiyanasiyana zimapatsa mapuloteni osiyanasiyana mosiyana ndi mapuloteni athunthu (omwe ali ndi 8 amino acid) omwe amabwera kuchokera ku zinyama monga nyama, nsomba, mazira ndi mapuloteni osakwanira (omwe alibe amino acid) omwe amachokera ku magwero monga masamba, zipatso, ndi mtedza.
Ochita masewera a zamasamba angakhale ovuta kupeza mapuloteni okwanira ngati sakudziwa momwe angagwirizanitse zakudya.
Zofunikira zapuloteni kwa Othamanga
Ochita maseŵera amalowa m'gulu losiyana kwambiri ndi lachizoloŵezi chosagwiritsa ntchito. Wothamanga amagwiritsira ntchito mapuloteni makamaka kukonzanso ndi kumanganso minofu yomwe yaphwanyidwa nthawi yochita masewera olimbitsa thupi ndikuthandizira kukonzanso chakudya cha gluciden monga glycogen. Mapuloteni sizomwe zimapangitsa mafuta kuti azichita masewera olimbitsa thupi koma angagwiritsidwe ntchito pamene chakudya sichoncho chokhadikhadirate. Izi ndizovulaza, koma ngati zimagwiritsidwa ntchito ngati mafuta, sipangakhalepo zokwanira kukonzanso ndi kumanganso matupi a thupi, kuphatikizapo minofu.
Kulimbikitsidwa kwa Tsiku Lililonse
- Ambiri akulu amafunikira makilogalamu 0,8 pa kilogalamu (2.2lbs) ya kulemera kwa thupi pa tsiku.
- Ochita masewera olimbitsa thupi amafunikira pafupifupi 1.4 mpaka 1.8 gramu pa kilogalamu (2.2lbs) ya kulemera kwa thupi pa tsiku
- Ochita maseŵera opirira ayenera kulemera kwa 1.2 mpaka 1.4 magalamu pa kilogalamu (2.2lbs) ya kulemera kwa thupi pa tsiku
Kufunika kwa Zakudya Zam'madzi kwa Othamanga
Ochita maseŵera amphamvu amakhulupirira mapuloteni ambiri ndi ofunika kumanga minofu. Zikuoneka kuti ochita maseŵera amphamvu amafunika kuti apange makina okwanira a glycogen kuti apange ntchito zawo. Ndi mphamvu yophunzitsira mphamvu yomwe imatsogolera ku kulemera kwa minofu ndi mphamvu.
Izi zili choncho chifukwa zonse zamphamvu kwambiri, zowononga minofu (monga weightlifting) zimatulutsa mafuta. Mafuta kapena mapuloteni sangathe kuzimitsidwa mofulumira kuti akwaniritse zofuna zapamwamba kwambiri. Zakudya zamakudya zokwanira zimayenera kudyedwa tsiku ndi tsiku kuti zibwezeretse magulu a glycogen .
Zakudya Zamapulogalamu Zopangira
Nsomba, 3 oz, 21 magalamu
Nkhuku, 3 oz, 21 magalamu
Turkey, 3 oz, 21 magalamu
Ng'ombe, 3 oz, 21 magalamu
Mkaka, 8 oz, 8 magalamu
Tofu, 3 oz, 15 magalamu
Yogurt, 8 oz, 8 magalamu
Tchizi, 3 oz, 21 magalamu
Peanut batala, 2 tbsp, 8 magalamu
Mazira, 2 lalikulu, 13 magalamu
Chitsime:
Mfundo ya Odwala a ku Canada, American Dietetic Association, ndi American College of Sports Medicine, Canadian Journal of Dietetic Practice and Research in Winter of 2000, 61 (4): 176-192.