Kodi Muyenera Kudya ndi Kumwa Chiyani Kuti Mukwaniritse Minofu Yanu?
Pambuyo pa ulendo wautali kapena kugwira ntchito mwakhama, minofu yanu yakhala ikugulitsira malo ogula magetsi ndikusowa chakudya ndi mapuloteni kuti awathandize kubwezeretsa . Ngakhale mutayenda kuti muthe kutentha mafuta, ngati mwaikapo gawo lalitali la kupirira kuyenda maola awiri kapena kuposerapo muyenera kukhala ndi zakumwa zakumwa kapena zakumwa zozizwitsa . Funso ndilo, kodi chophika chokoma kwambiri ndi chiyani?
Kodi Zakudya Zam'madzi ndi Zapuloteni Zochuluka Zotani Zowonjezera Zakudya ndi Zakudya?
Kubwereza kwa kafukufukuyo akuti galamu imodzi ya chakudya pa kilogalamu ya kulemera kwa thupi pa ora ndi yofunika kuti mupeze. Munthu wa mapaundi 150, ndiwo magalamu 68 a chakudya, kapena zomwe mungapeze muzitsulo ziwiri za Snickers kapena ma ounces 36 a Gatorade oyambirira. Amenewo ndi shuga wambiri kuti alowe.
Kuonjezera mapuloteni kwa mapiritsi mu chiŵerengero cha 1 mpaka 4 chimapangitsa thupi kugwiritsa ntchito makhabohydrates bwino. Ngati simukufuna kudya shuga wotere, shuga yomwe mumayambitsa idzagwiritsidwa ntchito molimbika kuti imangenso malo osungira magetsi. Izi zikhoza kukhala magalamu 17 a mapuloteni kwa munthu amene akulemera mapaundi 150.
Ambiri amachiza zakumwa ndi mipiringidzo amapangidwa ndi mapuloteni 1 mpaka 4 kuti akhale ndi magawo. Mapuloteni, kapena amino acid, mu zakumwa zakumwa ndi mipiringidzo yamtunduwu amagwiritsidwanso ntchito kumanganso ndi kukonza minofu.
Zakudya Zowonjezera ndi Zosakaniza
Zakudya zowonongeka ndi chiŵerengero cha 1 mpaka 4 cha mapuloteni kuti zikhale ndi zimagawidwe zingagwiritsidwe ntchito mmalo mwa zakumwa zakumwa, pokhapokha madzi atadzaza nthawi yomweyo.
Mipiringidzo yambiri yamagetsi yomwe imakhala ndi mapuloteni imagulitsidwa ngati zakudya zopuma. Zimakhala bwino ngati muli kutali ndi kwanu ndipo muzigwira ntchito pa cholinga chimenecho. Koma mungagwiritse ntchito njira zina kuchokera kuntchito yanu kapena firiji yomwe imakhala yochepa kwambiri. Ngati mugwiritsa ntchito zakudya zonse mutha kukhala otsimikiza kuti simukupeza zina zowonjezereka komanso zosungira.
Pano pali malingaliro othandizira mofulumira zakumwa zakumwa pogwiritsa ntchito chakudya chenicheni:
- Bagel ndi mandimu kapena mafuta ochepa
- Smoothie ndi mkaka, zipatso, ndi mtedza mafuta
- Greek yogurt ndi zipatso
- Hummus ndi pita
- Banana ndi nut butter
- Zakudya za mbatata kapena zophika zophika ndi mafuta obiriwira otsekemera kapena yog yogurt, salsa, kapena nyemba.
- Apple kapena peyala ndi tchizi
Mkaka Wosuta ndi Chokoleti
Mkaka wotsekemera wa chokoleti ndi zakumwa zakumwa monga Accelerade ndi Endurox zimapereka mapuloteni ndi mavitamini mu chiwerengero cha 1 mpaka 4. Kafukufuku wasonyeza kuti kusakaniza kumeneku kungawonjezere ntchito ndi kuchepetsa kuwonongeka kwaulere ndi kuwonongeka kwa minofu poyerekeza ndi zakumwa za masewera zomwe zimangotengera magawo ndi ma electrolytes, monga Gatorade oyambirira.
Mudzawona mkaka wa chokoleti woperekedwa kumapeto kwa marathons ndi hafu-marathons. Imeneyi ndi njira yotsika mtengo kwa zakumwa zozizira kwambiri. Mkaka wa chokoleti umalimbikitsidwa mwamsanga mutatha kuchita masewera olimbitsa thupi komanso pakatha maola awiri mutatha kuchita masewera olimbitsa thupi Izi zikuwoneka kuti zimathandiza kuchepetsa kupweteka kwa minofu. Kafukufuku wamabasiketi oyerekeza mkaka wa chokoleti ndi chakumwa chotsitsimutsa chokhachokha m'magulu amapeza mankhwala ochepa omwe amamasulidwa pamene minofu yawonongeka kwa iwo omwe ali ndi mkaka wa chokoleti. Panalibe kusiyana pakati pa masewera olimbitsa thupi ndi magulu awiri a othamanga pa ntchito yawo yotsatira.
Kuchuluka kwa mkaka wa chokoleti kudyetsedwa ndi 1.0 mpaka 1.5 magalamu pa kilogalamu pa ora, zomwe zingakhale zosachepera theka la kapu pa ola limodzi la munthu wolemera mapaundi 150.
Zakumwa zakumwa zimathandizanso kubwezeretsa madzi thupi likatha. Ndikofunika kubwezeretsa madzi omwe amataya thukuta. Opirira ayenera kumwa mofulumira atangoyamba kuyenda mofulumira ndikupitiriza kumwa ngati atamva ludzu.
Mawu Ochokera
Mukamaliza kupirira mopitirira muyeso kapena mtundu, thupi lanu limafunikira zakudya kuti zibwezeretse mphamvu zamagetsi, kukonzanso minofu, ndi kumanga machitidwe atsopano kuti musamalire minofu yanu.
Chotukumula chotsitsimula ndi sitepe yoyamba ya ndondomekoyi. Tsatirani izi ndi chakudya choyenera komanso kugona kwabwino usiku.
> Zotsatira:
> Beelen M, Burke LM, Gibala MJ, van Loon L JC. Njira Zowonjezera Zakudya Zokuthandizani Kulimbikitsanso Kulimbitsa Thupi. Int J Sport Nutr Exerc Metab. 2010 Dec; 20 (6): 515-32.
> Betts JA, Williams C. Kubwezeredwa Kwanthaŵi Yachidule Kuchokera Kuchita Zochita Zakale: Kufufuza Potheka Mapuloteni Ingestion kwa Accentuate Ubwino wa Zakudya Zakudya Zamagazi. Masewera a Masewera. 2010 Nov 1; 40 (11): 941-59.
> Pritchett K, Bishopu P, Pritchett R, Green M, Katica C. Zotsatira zabwino za mkaka wa chokoleti ndi zakumwa zowonjezera zamalonda potsitsimutsa mankhwala ndi kupirira njinga. Kugwiritsa ntchito Physiology, Nutrition, ndi Metabolism . 2009; 34 (6): 1017-1022. lembani: 10.1139 / h09-104.
> Pritchett K, Mkaka wa Pritchett R. Chokoleti: Chakudya Chotsitsimutsa Pambuyo pa Kuchita Masewero Opirira. Nkhani Zokwanira Zamasewera Zakudya Zamankhwala Mankhwala ndi Masewera Achilengedwe . 2012: 127-134. lembani: 10.1159 / 000341954.