Kuchita masewera olimbitsa thupi ndi gawo lofunikira pa pulogalamu iliyonse ya thanzi ndi mavitamini, choncho ndi bwino kudziwa kuti zakudya zomwe mumadya zimakhudza zomwe mukuchita bwino. Ndipotu, zakudya zabwino zikhoza kukuthandizani kuti mupitirize kuchita masewera olimbitsa thupi ndikuthandizani kuti mubwezeretsedwe mukamaliza ntchito yanu. Ndipo, ndithudi, kudya zakudya zolakwika, kapena zambiri zitha kusintha zonse zomwe munapsa.
Kotero, apa pali wotsogola wanga pa nthawi ndi chakudya chamweyo musanayambe ndi kumaliza ntchito yanu:
Kudya Musanayambe Ntchito
Ndibwino kuti mudye chotupitsa chaching'ono musanayambe kuchita masewera olimbitsa thupi, koma musapitirire. Simukufuna kukhala ndi mimba yonse pamene mukugwira ntchito, koma simukusowa njala ngakhale. Ngati mudya chakudya chambiri musanayambe kuchita masewera olimbitsa thupi, mukhoza kumangokhalira kudandaula, kumakhala opsinjika kapena kumapeto kwa mitsempha ya minofu.
Zosokoneza zonsezi zikhoza kuchitika chifukwa thupi lanu limafuna kuyatsa mphamvu kuti lichepetse zakudya zonse zomwe mwadya, kotero kuti magazi akuyenda m'magazi anu akuwonjezeka pomwe minofu yanu ikufunika kwambiri. Sungani zakudya zisanayambe kugwira ntchito bwino komanso zopepuka.
Ndipo musapite ku zovuta zina ndikudzipha nokha. Kuchita mimba yopanda kanthu sikuli bwino ngakhale. Kudya chakudya kungakuchititseni kugwa, kufooka komanso kutsika. Kudya chotupitsa chaching'ono musanayambe kuchita masewera olimbitsa thupi kungathe kuwonjezera mphamvu yanu yotentha mafuta.
Sankhani chotupitsa chaching'ono ngati chipatso, chakumwa cha masewera kapena kapu ya zipatso 100 peresenti.
Kuchita Masewera olimbitsa thupi ndi Kudyetsa Nthawi Ndizofunika
Ngati mudya chakudya chambiri, dikirani pafupi maola anayi musanayambe kuchita masewera olimbitsa thupi. Ngati mudya chakudya chokhazikika, muyenera kuyembekezera pafupi maola awiri kuti muyambe kugwira ntchito. Thupi lanu limakonda kugwiritsa ntchito chakudya monga mafuta, kotero chakudya chanu chisanachitike chiyenera kukhala ndi chakudya chochuluka kuchokera ku 100% peresenti ya mkate wa tirigu kapena pasitala ndi zipatso zambiri ndi ndiwo zamasamba.
Simukuyenera kupewa mapuloteni ndi mafuta, komabe musasankhe zakudya zambiri ndi zakudya zamtengo wapatali ngati mutakhala ola limodzi kapena awiri.
Kudya Mukamaliza Kuchita Masewera Olimbitsa Thupi
Kudya pambuyo pa zochita zolimbitsa thupi n'kofunikanso. Minofu yanu imafuna zipangizo zoyenera kubwezeretsanso pambuyo pa zolemetsa zolemetsa, monga carbs, mapuloteni, ndi electrolytes kuphatikizapo potassium ndi sodium . Chakudya chofewa kapena chotupitsa mkati mwa maola awiri mutatha kuchita masewera olimbitsa thupi. Yesani Msika Wamtengo Wapatali kapena sandwich wotsitsika pa 100% ya mkate wambiri wa tirigu. Malinga ndi akatswiri ena, mkaka wa chokoleti umakhala wabwino kwambiri, chakudya, mapuloteni, ndi mafuta kuti azichira pambuyo pochita masewera olimbitsa thupi.
Ndipo Musaiwale - Imwani Madzi Ambiri
Kutengeka nthawi zonse n'kofunika. Kuchita masewera olimbitsa thupi kumayambitsa kutaya kwa madzi pamene mutuluka thukuta. Imwani kapu ya madzi ola limodzi kapena tisanayambe kugwira ntchito komanso mobwerezabwereza. Mukhozanso kumwa madzi nthawi zonse. Tengani botolo la madzi ndi inu kapena kuyang'ana akasupe akumwa.
Zotsatira:
Academy of Food and Dietrotics. "Kudya Musanayambe Kuchita Zochita Zolimbitsa Thupi." Inapezeka pa March 10, 2016. www.eatright.org/WorkArea/DownloadAsset.aspx?id=6442451295.
Academy of Food and Dietrotics. "Momwe Mungadye Kudzakolola Mukamaliza Kuchita Zochita." Inapezeka pa March 10, 2016. http://www.eatright.org/Public/content.aspx?id=7082.