Zochita Zogwira Ntchito Zimasowa Chakudya Choyenera
Kugwira ntchito molimbika kumafuna zakudya zoyenera kuti zikhale ndi mafuta komanso ntchito zowonjezera. Ndipotu, zomwe mumadya mutatha kugwira ntchito ndi zofunika kwambiri monga chakudya chomwe chimagwiritsidwa ntchito musanayambe kuchita masewera olimbitsa thupi. Mafunso okhudzana ndi chakudya cham'mbuyomu ndi zakudya zabwino kwambiri zomwe muyenera kudya komanso kodi muyenera kuyembekezera nthawi yayitali bwanji?
Musanayankhe mafunsowa, nkofunika kumvetsetsa kufunikira kwa chakudya choyenera kuti muthandizire ntchito yanu komanso mmene thupi lanu limayendera zofuna zathupi.
Pakati pa masewero olimbitsa thupi, magetsi amatha kutsekedwa, minofu ya minofu yawonongeka, ndipo madzi ndi electrolytes amataya mwa thukuta. Zakudya zopatsa thanzi ndizofunikira kuti zitsitsimutse mitsempha ya minofu yomwe imachotsedwa kuzinthu zakuthupi. Komanso, kudya zakudya zolimbitsa thupi kumathandizira kuti mapuloteni azikonzekera ndi kumanga minofu yatsopano ndi kubwezeretsa madzi ndi madzi.
Zakudya Zakudya ndi Nthawi
Malingana ndi kafukufuku, kudya chakudya chokwanira cha zakudya ndi mapuloteni n'kofunika kwambiri pambuyo pochita masewera olimbitsa thupi. Nthawi yoti mudye zimadalira mtundu wa masewero olimbitsa thupi omwe amachitidwa molingana ndi maphunziro angapo. Kugwiritsa ntchito mphamvu zolimbitsa thupi ndi cholinga chowonjezera kukula kwa minofu, zimaperekedwa kudya 20-30g mapuloteni owonda ndi 30-40g wa zakudya zabwino 30 mphindi zitatha maphunziro. Kugwiritsa ntchito mofulumira kwamagetsi ndi cholinga chokhala ndi mawonekedwe, kumasonyeza kudya chakudya choyenera bwino ndi chiŵerengero chofanana mpaka ola limodzi mutatha kuchita.
Pali malingaliro osiyanasiyana okhudza mawindo a anabolic pambuyo pa kuwonetsetsa omwe angathe kutayika ngati chakudya sichingadye mkati mwa mphindi 30 chitaphunzitsidwa. Ngakhale kuti akulimbikitsidwa kuti adye mkati mwa ola limodzi pambuyo poti aphunzitse kulemera kwake, kafukufuku wina amasonyeza kuti window ya anabolic ikhoza kutha kwa maola anayi atatha kuphunzitsidwa. Zikuwoneka kuti chinthu chofunikira kwambiri kuntchito yanu yopita kuntchito sikuti imakhala ndi zakudya zokwanira koma ndikungowonetsetsa kuti mukudya zakudya zabwino kuti mukhale ndi thupi labwino.
Chakudya Choyenera
Zakudya zofunika kwambiri zimakhala zofunika pambuyo polimbika kwambiri ndi chakudya ndi mapuloteni kukhala cholinga chachikulu. Kumwa madzi ambiri ndipo nthawi zina kusewera kwa masewera olimbitsa thupi n'kofunikanso kuti mutenge madzi okwanira.
Kuwopsa kwa ntchitoyi kumathandiza kudziwa kuchuluka kwa zimagawidwe kwa mapuloteni musanayambe kudya. American College of Sports Medicine imalimbikitsa munthu wothamanga wothamanga akudya chotukuka cha calories 300-400 ndi chiŵerengero cha 3: 1. Izi zimaphatikizapo 75-100 magalamu a mavitamini m'magazi 6 okha a mapuloteni mkati mwa ola limodzi la kumaliza.
Ochepa kuti apitirize kuchita masewera olimbitsa thupi amalangizidwa kuti atsatire 2: 1 ma carbohydrate kwa mapuloteni omwe amawerengedwa mkati mwa ola limodzi ndipo osapitirira maola awiri mutatha kuchita masewera olimbitsa thupi. Kuwonongeka uku kumafika pafupifupi 50-75 magalamu a chakudya ndi 25-50 magalamu a mapuloteni.
Kafufuzidwe ka masewera olimbitsa thupi amalimbikitsa kumwa makapu awiri a madzi pa thupi lililonse la kulemera kwa thupi kutayika panthawi yopuma. Achikulire omwe sagwira ntchito nthawi zambiri saganizira zolimbitsa thupi, choncho lamulo loyenera kutsatira ndikumwa madzi ochulukirapo patsiku komanso atatha kuchita masewera olimbitsa thupi kuti asatenge madzi.
Kudya Zakudya Zogwira Ntchito
Kudya chakudya ndi chigawo chofunikira kwambiri kwa mpikisano wa masewera asanayambe ntchito. Achinyamata amatha kugwiritsa ntchito njira zamakono zolimbitsa masewera olimbitsa thupi kuphatikizapo kudya zakudya komanso mapuloteni omwe amatsatira mapulogalamu olimbitsa thupi. Amagwiritsanso ntchito kusunga madzi okwanira panthawi yomwe amaphunzitsidwa.
Malinga ndi kafukufuku wokhudzana ndi ntchito ya zakudya zowonjezera pakapita ntchito, popanda mapu okwanira, mapuloteni, ndi madzi, ntchito imatha kukhala yovuta. Kugwiritsira ntchito chakudya chamadzidzidzi atangotha masewera olimbitsa thupi kwawonetsa kuti ndi njira yabwino kwambiri yowonjezeramo chiwerengero cha minofu ya glycogen (mphamvu yobwezeretsedwa ku maselo a minofu). Kudya mapuloteni owonjezera mkati mwa ola limodzi mutatha kuchita masewera olimbitsa thupi kumasonyezanso kuti mukhale ndi malo ogulitsira minofu ya glycogen.
Kugwira ntchito molimbika kumasiya minofu yanu kuti ikhale ndi njala ya mafuta. Popanda zakudya zokwanira kubwezeretsa malo ogulitsika a glycogen, kuwonjezera puloteni kumakhalabe woipa. Kudya chakudya kumalo osungira zakudya kumathandiza kuti kusamvetsetsana kapena malo osokoneza thupi asapangitse kupanga minofu ya minofu. Cholinga chake ndi kukhala ndi mapuloteni abwino kapena ofewa omwe amapezeka mwa kudya macronutrients nthawi, nthawi, komanso makamaka atatha kuchita masewera olimbitsa thupi. Kukula kwa mapuloteni opangidwa ndi minofu kunawonetsedwa kwa othamanga omwe amadya zakudya zonse ndi mapuloteni nthawi yomweyo atatha kuchita masewera olimbitsa thupi.
Chakudya Chakudya Chakudya Chakudya Zokuthandizani
Chakudya chodyera pambuyo pake sichiyenera kukhala chovuta kapena sikufuna kugwedeza mtengo kapena kupatsirana. Gawo lofunika kwambiri ndikudya bwino ndikukonzekera chakudya. Thupi lanu lidzayamikira chakudya chokonzekera kuti mupite pamene ntchito yomaliza imapanga.
Zakudya zamtengo wapatali zowonzetsa zamalonda monga mapuloteni ufa zingagulidwe ndipo anthu ena amasankha mosavuta. Komabe, ndi zophweka komanso zopatsa bajeti zambiri kugula ndikukonzekera chakudya choyenera .
Zakudya zazikuluzikulu zotsatilapo zogwiritsidwa ntchito zingaphatikizepo:
- Mapuloteni owonda
- Yogurt
- Kinoya
- Msuzi wa Brown
- Yonse tirigu wraps / tortillas
- Mphamvu amadyera
- Nthi bata
- Zipatso
- Chokoleti mkaka
Mudzakhala ndi malo okonzeka kuti mukhale ndi zakudya zamtundu uliwonse kuti thupi lanu liziyenda bwino mutatha kugwira ntchito mwakhama.
Chakudya Chakudya Chakudya
Kukonzekera chakudya chanu chogwiritsidwa ntchito pambuyo pake kumakhalanso kusangalatsa kwa kukhala ndi thanzi labwino ndi moyo. Pansipa pali chitsanzo cha zakudya zimene mungasangalale mutatha kugwira ntchito:
- Mchele wa Brown ndi chifuwa chopanda chilema chopanda khungu - Konzani ndi zokonda zanu zomwe mumakonda kwambiri-sodium zonunkhira kapena salsa kuti mupeze chakudya chopatsa thanzi. Izi zikhoza kuchitika ku crockpot, stovetop, kapena uvuni. Ochita maseŵera ena amakonda mpunga woyera pamwamba pa bulauni kuti athe kuchepetsa kupweteka kwa mmimba.
- Mphamvu smoothie - Kokani zipatso zanu zomwe mumazikonda ndi yogula yogula, mkaka wa amondi, soya kapena mkaka womwe umakondwera, madzi ena, ndi ayezi. Kukula kwa mafuta abwino kungapangidwe ndi supuni ya mtedza wokonda mtedza.
- Kuwombera kwa mazira - Zakudya zosavuta zokha zomwe dzira lonse, mazira azungu, ndiwo zamasamba ndi mbatata zimatha kuponyedwa ndi zonunkhira zomwe mumazikonda ndikuzizira tsabola wakuda.
- Gwiritsani batala wa karanga - Sangweji yapamwamba yonse ya America yomwe imakhala ndi zokolola zamtundu wambiri ndizomwe zimakhala zosangalatsa. Chotsani kupanikizana kwabwinoko ndikusangalala ndi uchi wa m'deralo. Zakudya zowonjezera zakudya zimakhala ndi mapuloteni abwino, zomera zowonongeka, ndi zowonjezera.
- Yang'anani zotsalira - Chimene munaphika usiku usanayambe kutchula dzina lanu ndipo mwakonzeka kutulutsa thupi limenelo. Kodi mwaphika quinoa kukonzekera kupita? Gwiritsani ntchito masamba a saladi ndikuwaza mafuta a basamu kuti muzidya bwino.
- Kukulunga - Zipatso zonse zamtundu wa fiber wraps ndizoyambika kwa chakudya chopatsa thanzi. Onjezerani kapepala katsopano, nyama yowonda, amadyera, nyemba kapena chirichonse chomwe chimagwirizana ndi mutu wa kukulunga, pukuta ndi kusangalala.
Zowonjezera zokwanira kuti muzisangalala ndi bungwe la American Council on Exercise:
- Osakhala mafuta mafuta achigriki yogurt ndi chikho kapena chigamba cha ½ chikho.
- Banana ndi 1tbsp amondi kapena mtedza mafuta.
- Mafuta ochepa kwambiri a chokoleti
- 4 oga imodzi ya albacore tuna pa kagawo kakang'ono kakang'ono kakang'ono ka tirigu.
- Mbewu ya tirigu yonse ya Chingerezi kapena tirigu wambiri wa tirigu wopangidwa ndi magawo otsika kwambiri a sodium ndi nyama ndi chisomo.
- Mapuloteni akugwedeza ndi mapuloteni awiri a ma piritsi ndi a banana ½ omwe ali ndi madzi.
Mawu Ochokera
Kupeza zakudya zabwino zomwe zimapindulitsa kwambiri kuti mutumize kuntchito zidzakhala mwa kuyesera ndi zolakwika. Kukhala ndi ndondomeko yowonjezera zakudya kumapangitsa kuti pakhale ndondomeko ya chakudya chanu posanayambe. Kudya zakudya zabwino kuti thupi lanu lizikhala mutatha kuchita masewera olimbitsa thupi zidzakhala mbali yofunikira kwambiri pokwaniritsa zolinga zanu. Malingaliro ena musamadye zakudya ndikukumbukira kumwa madzi ambiri.
> Zotsatira:
> Andrea Hacker Thompson, MS, RD, Kuteteza "Kuwala Kwambiri Kwambiri" mu Kupirira Kwambiri, American College of Sports Medicine , 2016
> Aragon ndi Schoenfeld, Nutrient nthawi yowonongeka: kodi paliwindo la anabolic lochita masewera olimbitsa thupi?, Journal of the International Society of Sports Nutrition , 2013
> Beck KL et al., Udindo wa zakudya m'kulimbikitsana kwa ntchito komanso kupuma kwa masewera olimbitsa thupi, Journal of Sports Medicine , 2015