Zakudya Zomwe Zimapanga Thupi Lomwe Zimabwera ndi Ngozi za Umoyo

Chifukwa Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakumapeto

Ambiri okonda masewera olimbitsa thupi atenga zolinga zawo kumlingo wotsatira pamodzi ndi zakudya zawo. Thupi lawo ndi lokongola, lofotokozedwa, ndipo likuyenera malo. Zomwe zatsala sizikuwoneka mkati mwa ntchito zawo za thupi.

Ndondomeko zopangira zakudya zakhala ndi munthu wodwala wodwala wodwala ndi zofooka za zakudya komanso zakudya zathanzi. Magazini ya International Society of Sports Nutrition inalembetsa nkhani yofotokozera nkhani za DIY (chitani nokha) zakudya ndi zowonjezerapo zakudya zoposa kwambiri zoyenera zowonjezera tsiku lililonse pakati pa othamanga. "Zakudya zimenezi nthawi zambiri zimachititsa kuti anthu ambiri azitha kuchita masewera olimbitsa thanzi."

Zowonjezera Zowopsa za Zaumoyo

Anthu ambiri amatsatira zolaula kuchokera kumalo osungira thupi kumalo osungira thupi, magazini, kapena maubwenzi ochita masewera olimbitsa thupi. Amayambitsa mapulogalamu popanda kulingalira za zotsatira zovuta ku thanzi.

Pankhani ya thanzi, thanzi, ndi zakudya , sizomwe zimakhala zofanana. Mwamwayi, anthu ambiri adzasintha zomwe zagwiritsidwa ntchito kwa wina aliyense ndipo nthawi zambiri amagwiritsa ntchito mfundo "yabwino".

Mapuloteni ambiri ndi zowonjezera mavitamini zikuwoneka kuti ndizo zopweteka kwambiri za dongosolo la zakudya za DIY. Chikhumbo chokhala ndi minofu yabwino chimaphatikizapo kafukufuku aliyense payekha kuti azidya zakudya zabwino.

"Kuopsa kwa zakudya zopangira zokhazokha: vuto la munthu wopanga masewera olimbitsa thupi" akuphunzira pa nkhaniyi yofunika kwambiri komanso yotsutsana. Cholinga cha phunziroli chinayang'ana zoopsa zaumoyo za khalidweli mobwerezabwereza pa nthawi ndipo makamaka zimayambitsa mavuto okhudza m'mimba.

Magazini ya British Journal of Nutrition inanena kuti akatswiri a maseŵera okhala ndi zifukwa zowonjezerapo kupititsa patsogolo "anali phindu lofuna kupweteka kwa minofu komanso chophimba chofunika kwambiri." Ochita masewera amakhulupirira kuti amafunikira zakudya zambiri chifukwa cha maphunziro apamwamba.

Malingana ndi kafukufukuyu, ochita masewera adadziŵa okha mapepala othandizira kuwerengera mankhwala (komwe kulipo) ndipo nthawi zambiri ochita maseŵerawo amazitchula kuti nthawi zambiri. Pakati pa othamanga okwana 3,887, anapeza kuti 1 mpaka 78 zowonjezera zimatengedwa ndi wothamanga. Izi zimapambana kwambiri ndi malipiro othandizira tsiku lililonse (RDA) ndi zakudya zabwino zomwe zimadyetsa (UL).

Kafukufukuyu anaphatikizapo mnyamata wamsinkhu wothamanga pogwiritsa ntchito zowonjezera 10 zosiyana. Malingana ndi phunzirolo, kupitirira kwa mavitamini kumapereka chifukwa chodera nkhawa. Ochita masewera samaganizira kudya chakudya cholimbitsa thupi komanso kutenga mavitamini angayambitse matenda.

Kugwiritsira ntchito chakudya cholimba komanso kumwa mankhwala owonjezereka kumawonjezera kuchuluka kwa mavitamini ndi mchere. Kuphatikizana kumeneku kungapangitse kupitirira malipiro othandizira tsiku lililonse (RDA) kwa munthu aliyense ndipo akhoza kufika poyambira.

"Zotsatira za poizoni zingaphatikizepo madandaulo a m'mimba afupipafupi omwe angasinthidwe komanso nthawi yaitali monga zotsatira za khansa."

Ndiuzeni zambiri

National Institutes of Health anasindikiza kafukufuku wosonyeza kuti maseŵera olimbitsa thupi nthawi zambiri amakhala osayenerera ndipo angathe "kusokoneza masewera olimbitsa thupi." Kafukufuku adawonanso kuchepa kwakukulu kwa zakudya zopatsa thanzi chifukwa cha zakudya zopangidwa ndi zokhazokha zomwe zimachotsa zofunika kwambiri zamtundu wa micro.

Mphamvu yapamwamba imakhala ndi zakudya zokwanira zowonjezera kuti zikhazikike. Njira zathu zokhudzana ndi thupi monga kukhalabe ndi mtima, ubongo , ndi mapapo kumadaliranso ndi zakudya zokwanira.

Pa kafukufuku wa mwana wamwamuna wa zaka 33, yemwe amamukonda kwambiri , adalemba kuti kutopa ndi kutopa zimasokoneza ntchito yake ndi maseŵera a maseŵera. Komanso, adadandaula chifukwa chovutika kwambiri ndi mimba ndi mawere a m'mimba mobwerezabwereza atatha kudya.

Anadya zakudya zamapuloteni kwambiri, osakanikirana ndi mafinya , ndipo amathandizidwa ndi zakumwa zopangidwa ndi mkaka komanso mavitamini ambiri ndi mchere. Kafukufuku wamilandu adawonetsa kuti mankhwala osakanizidwa osadalirika komanso chakudya chodzipangitsa kuti adzipangire zakudya zina zowonjezera.

Masewera Chakudya Kupereka Malangizo

Kawirikawiri pakati pa kafufuzidwe kafukufuku anawonetsa othamanga kuti alangizidwe pa zakudya zoyenera. Malingana ndi masewera a masewera, palifunika kuphungu kwa masewera olimbitsa thupi kuti athandize othamanga. Maphunziro omwe adalandira kuchokera ku uphungu amathandiza ochita masewera kusintha zakudya zawo, thanzi lawo, ndi masewera awo.

Zikuwoneka kuti ndizongoganizira za kufunika kokhala ndi thanzi labwino komanso kuganizira za mphamvu zowonjezera pakati pa othamanga. Ndiponso, kusowa kuzindikira kwakukulu kwa zotsatira zovulaza za kuwonjezerapo kowonjezera kumafala pakati pa othamanga. Amalimbikitsa osowa zakudya ndi ophunzitsa kuti adziwe ochita masewerawa za zoopsa za thanzi la zakudya zopangira zokha komanso zowonjezera. Malangizo othandizawa angathandize kupewa matenda aakulu komanso odwala.

_Zotsatira

_{Lembani ku International Society of Sports Zakudya Zakudya, Zoopsa za Zakudya Zodzikonda: Zomwe zimachitikira munthu wogwiritsa ntchito masewera amateur, Lucio Della Guardia et al., 4/1/15}

_{British Journal of Nutrition, Kodi ndi zochuluka bwanji? Nkhani yokhudzana ndi kupititsa patsogolo zakudya zopatsa thanzi wothandizira wotchuka, Carlsohn A et al., 6/28/11}

_{Laibulale ya National National Medicine National Institute of Health, Estimation of energy ndi zakudya zoyenera za anyamata omwe amachita masewera a aerobic, Wierniuk A et al., 2013}