Mwachidule cha Zakudya Zakudya kwa Othandizira
Athamanga amakonda kuthamangitsa matupi awo pamapeto pa maphunziro ndi mpikisano. Ndipo, kuti pakhale zofuna zathupi, thupi loyenera ndilofunikira. Nthaŵi zambiri, ochita masewera olimbitsa thupi ali ndi zofunikira zosiyana ndi za osewera-angafunikire kudya ndi kumwa zakudya zabwino pa nthawi yoyenera kuti athandizire athawi.
Ngakhale kuti zofunikira za zakudya zabwino ndi zofunika kwa aliyense, othamanga, makamaka, ayenera kutsatira malangizo otsatirawa pokonzekera zakudya zawo tsiku ndi tsiku.
Kudya Zakudya Zokwanira Tsiku Lililonse
Kuti muzitha kuchita nthawi zonse, muyenera kupereka mphamvu yabwino kwambiri ku minofu yanu. Njira yosavuta yochitira izi ndi kudya chakudya cham'mawa komanso kupitiriza kudya zakudya zosiyanasiyana zamtsiku lonse.
Zakudya za m'madzi monga glycogen ndi mafuta omwe amachititsa masewera olimbitsa thupi, kotero kuti kudya tsiku ndi tsiku kokwanira kumakhala koyenera.
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. Othandiza angathenso kudya zakudya zopitirira mavitamini a B ndi chitsulo kusiyana ndi anzawo osati achangu. Ndipo ochita masewera olimba amakhala ndi zifukwa zambiri zowonjezera zakudya zawo kuti asapewe kuchepa kwa zakudya.
Zakudya zabwino zimakhala ndi zipatso zambiri ndi ndiwo zamasamba (makamaka ndiwo zamasamba zamasamba), mapuloteni apamwamba kwambiri (monga nyama zowonda, nsomba, mazira, mtedza, mbewu ndi nyemba), fiber yokwanira, mbewu zonse, ndi mafuta ofunikira.
Madzi oyera ambiri ndikumwa kwabwino kwa othamanga.
Zomwe Mungadye Maola Ambiri Musanayambe Ntchito Yophunzitsa
Chakudya choyambirira chisanakhale chosiyana malinga ndi kalembedwe lanu. Ngati mukudya madzulo, chakudya chamasana chiyenera kuphatikizapo zakudya zopatsa zakudya zosavuta kwambiri m'magulu, monga pasta, mkate, zipatso, ndi masamba. Saladi yaikulu ndi mapuloteni ochepa amagwira ntchito bwino. Sankhani pang'ono nyama yowonda, monga nkhuku kapena nsomba, ndipo yesetsani zomwe zikukuyenderani bwino.
Ngati mukuchita zinthu zoyamba m'mawa, mwinamwake mukumverera bwino ngati mukudya kadzutsa kakang'ono ka zipatso, toast, kapena dzira. Apanso, aliyense ndi wosiyana, choncho yesetsani zomwe zikukuyenderani bwino. Mosasamala kanthu komwe mumasankha kudya, mumamwa madzi ambiri musanayambe kuchita masana.
Zomwe Mungadye Mphindi 30 Musanayambe Ntchito Yophunzitsa
Malingana ndi mtundu ndi nthawi yopuma, mumadya chotupitsa chakumwa ndikumwa madzi theka la ola musanapite. Kusakanikirana ndi mpikisano ndizothandiza kwambiri popanga ma aerobic pa 60 kapena 90 mphindi.
Koma, ngati mukuyenda movutikira kwa mphindi 30, mwina mukufunikira hafu ya mphamvu kapena galala ya granola, nthochi yaikulu, ophika ma graham ochepa, nkhuni za nkhuyu, kapena pretzels.
Kwa kanthawi kochepa , simungadye kalikonse koma mutha kumwa makilogalamu pang'ono kuchokera kumwa mowa pafupifupi masentimita asanu ndi atatu kapena khumi pa zakumwa za masewera. Muyeneranso kuyamba kumwa madzi kuonetsetsa kuti mwatha kudya ma ola 6 mpaka 12 mu ola lanu musanayambe kugwira ntchito.
Zimene Mungadye Panthawi Yophunzira
Kusungunuka bwino kwa nthawi yochita masewero olimbitsa thupi kumasiyanasiyana malinga ndi masewero olimbitsa thupi komanso nthawi yanu komanso nyengo. Pofuna kuphweka malangizowo, kuyambira koyamba ndi kumwa madzi odzola asanu ndi atatu mpaka khumi pa mphindi khumi iliyonse pa nthawi yochita masewera olimbitsa thupi.
Ngati mukuchita mautali kuposa maminiti 90, ndondomeko yosavuta ndikumwa ma ola asanu ndi atatu kapena khumi a zakumwa za masewera (kapena zina zotsekedwa mwakachetechete) maminiti 15 kapena 30 iliyonse. Ngati muchita masewera olimbitsa thupi kwa mphindi zoposa 90, mudzafunikira kubwezeretsa chakudya cha m'magazi .
Pochita masewera olimbitsa thupi kwa maola awiri, malingaliro omwe alipo pakali pano ndi kubweretsa chakudya m'magazi pafupifupi 30 magalamu pa ora.
Pamene nthawi yochita masewero olimbitsa thupi ikuwonjezeka maola awiri, tikulimbikitsidwa kuti tizipereka mavitamini 60 pa ola limodzi, ndipo ngati ntchitoyi imapita maola oposa atatu, idyani ma gramu 90 pa ola lililonse. Ngati ntchito yanu ili yochepera ola limodzi, simukufunikira kudya china chilichonse.
Momwe Mungayendetsere Pambuyo pa Ntchito Yophunzitsa
Pambuyo pochita masewera olimbitsa thupi, lamuloli ndi losavuta- kumwa madzi okwanira kuti mutenge madzi otayika mwa thukuta. Njira yabwino yodziwira izi ndi kudziyeza nokha musanayambe kuchita masewera olimbitsa thupi. Pa thupi lililonse la kulemera kwa thupi kutayika, muyenera kudya pafupifupi makapu atatu a madzi. Njira yina yodziwira kuchuluka kwa madzi kuti mudye ndi kuyang'ana mtundu wa mkodzo wanu. Mdima, womwe umagwiritsidwa ntchito mumng'oma ukhoza kusonyeza kutaya madzi . Mtsuko wanu uyenera kukhala woonekera bwino.
Zimene Mungadye Pambuyo pa Ntchito Yophunzitsa
Chakudya chanu chochita masewera olimbitsa thupi chiyenera kudyetsedwa pasanathe maola awiri mutatha kugwira ntchito mwakhama kuti mutenge malo ogulitsira glycogen. Kafukufuku amasonyeza kuti kutenga makilogalamu 100 mpaka 200 mkati mwa maola awiri a kupirira zolimbitsa thupi kumakuthandizani kupeza malo ogulitsira glycogen .
Koma, kuonjezera kuphatikiza kwa chakudya ndi mapuloteni kumawoneka kuti ndibwino kwambiri. Kafukufuku apeza kuti chiŵerengero cha 4: 1 cha zimagawidwe kwa mapuloteni amawoneka kuti ndibwino kuti azidya zakudya zabwino. Ndipo ngakhale kuti zakudya zolimba zingagwire ntchito monga kumwa mowa, kumwa kumakhala kosavuta kukumba kotero kuti zikhale zosavuta kupeza chiŵerengero choyenera-ndikukumana ndiwindo la maora awiri.
Zofuna Zapadera
Kuwonjezera pa kudya chakudya chabwino kwambiri chokhala ndi zakudya zosiyanasiyana zathanzi, othamanga ena adzakhala ndi zosowa zapadera. Ochita masewera a zamasamba angakhale ovuta kwambiri kupeza mapuloteni okwanira ndi chitsulo mu zakudya zawo. Othamanga opirira angafunike madzi ambiri, sodium, ndi mosavuta zakudya zamagazi. Othamanga amphamvu angafunike mapuloteni pang'ono. Ndipo othamanga omwe amaphunzitsa ndi kupikisana pa masewera a nyengo yozizira angapeze kuti kudya ndi kumwa chifukwa cha nyengo yozizira kumathandizira kuyang'anira kutentha kwawo kwakukulu pamene akupitiriza mphamvu zomwe amafunikira kuti azichita masewera olimbitsa thupi.
Malangizo awa adzakhala othandiza kwa othamanga ambiri. Komabe, zomwe wothamanga aliyense ayenera kudya kuti awononge ntchito zawo zimadalira kwambiri zosowa zawo, moyo wawo, maseŵera, ndi zokonda zawo. Ndilo lingaliro labwino kwa wowothamanga aliyense yemwe akufunafuna ntchito kupyolera mu zakudya zowonjezera kuti ayanjane ndi munthu wodalirika wodziwa bwino zakudya kapena katswiri wa mafuko omwe amagwira ntchito ndi othamanga chifukwa cha malangizo abwino ndi ndondomeko ya ndondomeko ya chakudya. Wophunzira zakudya zamakono adzayang'ana ndondomeko zomwe mukudya pakadali pano komanso thandizo lanu likukonzekera dongosolo lanu la zakudya kuti zikuthandizeni kukwaniritsa zolinga zanu zochitira masewera.
> Chitsime
> Zakudya zabwino ndi Zosangalatsa. Mankhwala ndi Sayansi M'maseŵera & Zochita: 48 (3): 543-568, 2016 [http://journals.lww.com/acsm-msse/Fulltext/2016/03000/Nutrition_and_Athletic_Performance.25.aspx]