Kodi mwakhala mukulemera panthawi yophunzitsa marathon? Simuli nokha. Chiyembekezo china cha marathoners-in-training chofuna kuchepetsa thupi pamene amaphunzitsidwa, koma amadabwa akalandira mapaundi angapo kapena kugunda katundu wolemera . Ndemanga imodzi ndi yakuti pamene mukuphunzitsa, mukukumanga minofu yambiri, yomwe ndi yosautsa kuposa mafuta. Kotero pamene izo zikhoza kutanthawuzira ku phindu lolemera lonse, gawo lanu la mafuta a thupi lachepa ndipo inu mumakhala toned kwambiri kuposa kale.
Kufotokozeranso kwina ndikuti thupi lanu likuphunzira kusunga chakudya monga mafuta (glycogen) kwa nthawi yaitali. Malo ogulitsira glycogen ndi ofunika kuthetsa nthawi yayitali ndi marathon popanda "kugunda khoma" , koma mukhoza kuona mapaundi angapo pa mlingo masiku ena. Thupi lanu limafunanso madzi ena kuti aswe ndi kusunga glycogen, kotero kuti iwonjezera kulemera kwina.
Onetsetsani Kupeza Kwa Kalori Wanu
Ndiponso, mwina mwakhala mukuwonjezera kudya kalori popanda kuzizindikira. Kumbukirani kuti kuthamanga kwambiri sikukupatsani blanche card kuti mudye chilichonse chimene mukufuna. Mfundo yofunika yolemetsa ikugwiritsabe ntchito: Muyenera kuyatsa makilogalamu oposa omwe mukudya. Kuti muwononge mapaundi, muyenera kutentha, kupyolera mu zochita zolimbitsa thupi kapena kugwira ntchito, pafupifupi ma calories 3600.
Ndibwino kuti mukuwerenga Ma calorie onse omwe mumayaka , anthu ena amadabwa pamene sapanga kulemera pa nthawi ya maphunziro a marathon, koma amaiwala kuti akulowetsa mafuta a ayisikilimu ndi Oreos khumi ndi awiri.
Onetsetsani kuti mumasunga khitchini yanu ndi zakudya zathanzi, choncho pamene "njala" ikugwera, mudzakonzekera ndi zakudya zopatsa thanzi, osati zakudya zopanda kanthu. Ndi zachizolowezi kukhala ndi njala pamene mukuphunzitsa marathon. Yesetsani kupewa kudya mopanda nzeru ndikugwiritsanso ntchito zakudya zabwino ndi zopatsa thanzi .
Zimathandizanso kuti muyang'ane chakudya chanu m'magazini yophunzitsa .
Zidzakupangitsani kulingalira mobwerezabwereza za zakudya zomwe mukuziika pakamwa panu komanso kukuthandizani kuti mupeze zomwe zakudya zikukuthandizani.
Mbali ina yomwe anthu othamanga mtunda wautali amalowa muvuto ndi kumwa zakumwa zambiri. Chifukwa chakuti mumaphunzitsa mpikisano wothamanga sikutanthauza kuti muyenera kumwa zakumwa zakumwa zosautsa nthawi zonse. Pamene kuli kofunika kuti mutenge m'malo mwa magetsi anu , simukusowa kukhala ndi zakumwa zolimbitsa thupi nthawi zonse. Khalani kutali ndi timadziti ta zipatso ndi soda nthawi zonse chifukwa iwo amawonjezeranso zakudya zambiri ku zakudya zanu, koma musakupangitseni kuti mumve bwino. Madzi amchere ndi abwino kuti asungunuke mkati mwa sabata.
Musaganizire pa Number pa Scale
Ngati mwakhala mukudya chakudya chopatsa thanzi ndipo mukupeza kuti mukulemera, yesetsani kuganizira mozama pa chiwerengerocho. Zingakhale zolakwika chifukwa chakuti kulemera kwathu kumasinthasintha malinga ndi nthawi yanji kapena mwezi umene timadziyesera tokha. Samalani ndi ziyeso zina monga momwe zovala zanu zilili, momwe mumamvera, mafuta a thupi, kapena masentimsita atayika. Ndipo ngati mukufunadi kuchepetsa thupi, kumbukirani kuti kutaya thupi kwabwino kumatenga nthawi. Ngakhale ndi zonse zomwe mukuchita, simuyenera kuyesetsa kuti mutaya ndalama zambiri pa mlungu umodzi.
Choncho, yesetsani kuleza mtima.