Masewera Osavuta Zopatsa Thandizo Lophunzitsira ndi Mpikisano
Zakudya za masewera siziyenera kukhala zovuta. Ngati simukufuna kudziwa zambiri kapena sayansi ya masewera olimbitsa thupi, komabe mukufuna kupeza zambiri kuchokera pa pulogalamu yanu ya zakudya ndi mavitamini, zotsatirazi ndizo kwa inu.
Idyani Zakudya Zokwanira Tsiku Lililonse
Kuti muzitha kuchita nthawi zonse, muyenera kupereka mphamvu yabwino kwambiri ku minofu yanu. Njira yosavuta kuchitira izi ndiyo kudya chakudya cham'mawa komanso kupitiriza kudya zakudya zosiyanasiyana zapamwamba tsiku lonse.
Zakudya za m'madzi monga glycogen ndi mafuta omwe amachititsa kuti thupi likhale lothandiza, kotero kuti tsiku lililonse muyenera kudya carbs wokwanira ngati mukuyembekeza kuphunzitsa nthawi zonse. 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.
Maola angapo musanayambe kugwira ntchito
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 ndiwo zamasamba. Saladi yaikulu ndi mapuloteni ochepa amagwira ntchito bwino. Sankhani nyama yaing'ono monga nkhuku kapena nsomba, ndipo yesetsani zomwe zimakupindulitsani.
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 kugwira ntchito.
Mphindi 30 Musanayambe Ntchito
Malingana ndi mtundu ndi nthawi yopuma, mumadya chotupitsa chakumwa ndikumwa madzi theka la ola musanapite. Kusakanikirana ndi mpikisano ndizothandiza kwambiri kuti aerobic azigwira ntchito pa 60 kapena 90 minutes, koma ngati mukuyenda movuta kwa mphindi makumi atatu, mwinamwake mukusowa hafu ya mphamvu kapena galala ya granola, nthochi yaikulu, ochizira ochepa a graham, mizati ya nkhuyu, kapena pretzels . Pochita masewera afupikitsa , simungafune kudya kalikonse, koma mutha kumwa makilogalamu pang'ono kuchokera kumwa mowa pafupifupi masentimita 8-10 a zakumwa zolimbitsa thupi.
Muyeneranso kuyambanso kumamwa madzi musanayambe kuchita masewera olimbitsa thupi kotero kuti mwathera ma ola 6-12 mu ora lanu musanayambe kugwira ntchito.
Pamene Mukugwira Ntchito
Kusungunuka bwino kwa nthawi yochita masewero olimbitsa thupi kumasiyanasiyana malinga ndi masewero olimbitsa thupi komanso nthawi yanu komanso nyengo. Pofuna kuphweka malangizowo, chiyambi choyamba ndi kumwa 8-10 fl oz ya madzi mphindi khumi ndi zisanu ndi zisanu ndi chimodzi pa nthawi yochita masewera olimbitsa thupi.
Ngati mutakhala nthawi yayitali kuposa mphindi 90, imwani 8-10 fl oz ya masewera kumwa madzi mphindi khumi ndi zisanu ndi zisanu ndi zitatu. Kugwiritsa ntchito zoposa mphindi 90 nthawi zambiri kumafuna kuti mubweretsenso chakudya cha m'magazi .
Ngati ntchito yanu ili yochepera ola limodzi, simukufunikira kudya china chilichonse.
Kuthamanga Pambuyo Pomwe Mukuchita Zochita
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 3 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.
Kudya Mukamaliza Kuchita Masewera Olimbitsa Thupi
Chakudya chanu chochita masewera olimbitsa thupi chiyenera kudyetsedwa pasanathe maola awiri mutatha kugwira ntchito mwakhama kuti mutenge malo ogulitsira glycogen. Kafukufuku akuwonetsa kuti kutenga mavitamini 100 mpaka 200 mkati mwa maola olimbitsa thupi kumakuthandizani kupeza malo okwanira ogulitsira, koma kuonjezera kuphatikiza kwa mapuloteni ndi mapuloteni kumawoneka kuti ndibwino kwambiri. Kafukufuku apeza kuti chiŵerengero cha 4: 1 cha zimagawidwe ndi mapuloteni amawoneka ngati zakudya zabwino. Ndipo ngakhale kuti zakudya zolimba zingagwire ntchito monga kumwa mowa, kumwa kumakhala kosavuta kukumba kumapangitsa kukhala kosavuta kupeza chiŵerengero chabwino ndikukumana ndiwindo la maora awiri.