Mmene Mungadye Chabwino Kuti Mukhale ndi Thanzi Labwino ndi Kuthamanga Kuchita
Monga wothamanga, zakudya zanu ndi zakudya sizothandiza kuti tikhale ndi thanzi labwino, komanso kuti tipititse patsogolo . Zakudya zabwino ndi hydration zingapangitse kapena kusiya mapulogalamu olimbitsa thupi kapena mtundu, komanso zimakhudza kwambiri momwe othamanga akumverera, ntchito ndi kuganiza.
Chakudya choyenera kwa othamanga ayenera kukhala ndi zofunika izi: Zakudya, mapuloteni, mafuta, mavitamini, ndi mchere.
Nazi mfundo zina zoyenera zokhudzana ndi thanzi labwino, wathanzi.
Zakudya Zakudya Zakudya - Mphamvu Yabwino Kwambiri ya Mphamvu
Monga wothamanga, chakudya chiyenera kupanga pafupifupi 60 mpaka 65% mwa chiwerengero chanu cha calorie . Mosakayikira, carbs ndiwo njira yabwino kwambiri yopangira mphamvu kwa othamanga. Kafukufuku wasonyeza kuti mphamvu zowonjezereka komanso zosatha, matupi athu amagwira bwino kwambiri ndi ma carbu kuposa momwe amachitira ndi mapuloteni kapena mafuta. Nkhumba zonse za ufa, mpunga wophika kapena wophika, mbatata, zipatso, ndiwo zamasamba zowonjezera, ndi mkate wonse wa tirigu ndizochokera ku carb.
Mapuloteni
Mapuloteni amagwiritsidwa ntchito kwa mphamvu zina ndi kukonzanso minofu yomwe yawonongeka panthawi yophunzitsidwa. Kuwonjezera pa kukhala ndi zakudya zofunika kwambiri, mapuloteni amachititsa kuti mukhale ndi nthawi yaitali, zomwe zimathandiza ngati mukuyesera kulemera . Mapuloteni ayenera kupanga 15% mpaka 20% mwa kudya kwanu tsiku ndi tsiku. Othawa, makamaka omwe akuyenda maulendo ataliatali, ayenera kudya .5 mpaka .75 magalamu a mapuloteni pa thupi la thupi.
Yesetsani kuyang'ana pa mapuloteni omwe ali otsika kwambiri mu mafuta ndi kolesterol monga zakudya zowonda, nsomba, mkaka wotsika mafuta, nkhuku, mbewu zonse, nyemba.
Mafuta
Zakudya zabwino kwambiri zimatha kunyamula pa mapaundi, kotero yesetsani kuonetsetsa kuti mafuta osakwana 20 mpaka 25% amachokera ku mafuta. Onetsetsani ku zakudya zopanda mafuta odzaza ndi mafuta a kolesterol.
Zakudya monga mtedza, mafuta, ndi nsomba zamadzi ozizira zimapatsa mafuta ofunika otchedwa omega-3s omwe ali ofunikira kuti akhale ndi thanzi labwino komanso angathe kuteteza matenda ena. Akatswiri ambiri amapereka pafupifupi 3,000 mg mafuta omega-3 patsiku.
Mavitamini
Othawa alibe mphamvu kuchokera ku mavitamini, koma akadali gawo lofunikira la zakudya zawo. Kuchita masewera olimbitsa thupi kungapangitse mankhwala otchedwa free radicals, omwe angawononge maselo. Mavitamini C, E, ndi A ali ndi antioxidants ndipo amatha kupangitsa kuti anthu asamasuke. Kutenga mavitamini anu ku zakudya zonse ndizoyenera kuwonjezera; palibe umboni wamphamvu wakuti kutenga zakudya zina zowonjezera kumakhala bwino kapena kukhala ndi thanzi kapena masewera olimbitsa thupi.
Mchere
Calcium: Zakudya zabwino za calcium ndi zofunika kwa othamanga kuteteza matenda odwala matenda otupa matenda ndi kupweteka kwa maganizo . Mankhwala abwino a kashiamu amaphatikizapo zakudya za mkaka zochepa, mafuta a calcium, masamba obiriwira, nyemba, ndi mazira. Cholinga chanu chikhale 1,000 mpaka 1,300 mg ya calcium patsiku.
Iron: Mukusowa zakudya izi kuti mupereke oxygen m'maselo anu. Ngati muli ndi zakudya zopanda thanzi, mumakhala ofooka komanso otopa, makamaka pamene muthamanga. Amuna amayenera kutsata 8 mg wa chitsulo tsiku, ndipo amayi amafunika 18 mg. Chitsulo chabwino cha chitsulo chimaphatikizapo nyama zowonda, masamba obiriwira, mtedza, shrimp, ndi scallops.
Electrolyte ya sodium ndi zina: Zambiri za sodium ndi electrolytes ena zimatayika mwa thukuta pazochita zolimbitsa thupi. Kaŵirikaŵiri, ma electrolytes amaloledwa ngati mutatsatira chakudya choyenera. Koma ngati mukupeza kuti mukulakalaka zakudya zamchere, zikhoza kukhala thupi lanu kukuuzani kuti mupeze sodium yambiri. Yesetsani kumamwa mowa wa masewera kapena kudya ma pretzels mutatha kuchita masewera olimbitsa thupi. Ngati muthamanga nthawi yaitali kuposa maminiti 90, ndiye kuti mumayenera kusinthana ndi electrolytes ena mwakutaya thukuta pogwiritsa ntchito zakumwa za masewera kapena kumwa mchere pamene muthamanga.
Chitsime:
Guide Guide, US Anti-Doping Agency, 2014.