Kupatsa Ntchito Zanu
Kaya cholinga chanu ndi kulemera kwa thupi , minofu imapindula kapena kukhala ndi mawonekedwe , zomwe mumadya musanayambe kuchita masewero olimbitsa thupi zingathandize kusiyana pakati pa mphamvu, mwinamwake ngakhale peppy, kuchita masewera olimbitsa thupi ndi otopa, kuyang'ana-wanu-wotchi-mphindi zisanu ndi zisanu . Tsatirani malangizo awa kuti mukhale ndi zakudya zopatsa thanzi komanso zolimbitsa thupi.
- Mafunso: Kodi Zakudya Zanu Zimati Chiyani Ponena za Inu?
Mmawa wa Morning Munchies
Ngati mukufuna masewera a m'mawa (thupi lanu lisanakhale ndi mwayi wotsutsa), yesetsani kugwiritsira ntchito chinachake kuti muteteze kudzimva ndikumva njala. Kuchita mimba yopanda kanthu , ngakhale mphekesera, sizikutanthauza kuti mumatentha mafuta ambiri, makamaka ngati muli ndi njala yambiri yopita kuntchito.
Onetsetsani kuti muloleza nthawi yokwanira kuti mudye kotero kuti mupewe kumbali kapena kupweteketsa mtima. Yesani zotsatirazi:
- Ngati mukuchita masewera ola limodzi mutatha kudzuka, idyani makilomita 100-300. Yesani smoothie, yogulola-granola bwino, oatmeal ya, ngati simungathe kumwa mmawa kwambiri, yesani madzi a lalanje kapena kumwa masewera
- Pewani mafuta ochuluka kwambiri kapena mapuloteni , chifukwa izi zimatenga nthawi yaitali kuti zimbe. Chisochi chosavuta (monga madzi) chimathamanga kwambiri, koma chingayambitse msanga ndikugwera shuga, zomwe zingakupangitse kutopa.
- Kubwezera kopambana kwa chakudya cham'mawa : Ng'ombe zambewu zonse, mphesa zoumba, nthochi, kapena chakudya chamadzi monga zakumwa za masewera kapena zakumwa zapamwamba. Zomwe ndimakonda: mafuta a granola otsika kwambiri omwe ali ndi kapu ya batala 30 mphindi zisanafike. Mungaganize kuti mafuta a mandimu ndi ochepetsetsa, koma mafuta a monounsaturated ndi abwino kwa thupi ndipo adzakuthandizani kuti mukhale olemera.
Chakudya chamadzulo Ntchito
Nthawi ya masana, kadzutsa ndikumakumbukira bwino. Pofuna kupewa njala ndi kutopa panthawi yopuma masana, yesani izi:
- Maola amodzi kapena awiri musanayambe kudya, idyani zakudya zokwanira zomwe zili pafupi ndi ma calories 300-400.
- Pewanso, samani mafuta apamwamba ndi / kapena apamwamba a mapuloteni , ndipo mugwiritseni ndi zinthu zomwe zili ndi 60% zamatope, mapuloteni 20% ndi mafuta 20%.
- Kubwezera kopambana : Kudya chakudya kumagwedezeka kapena mipiringidzo, yogurt, zipatso (zatsopano kapena zouma), oatmeal kapena sandwich ya Turkey. Ndimakonda kwambiri: yogurt wothira zipatso zatsopano komanso wokhala ndi granola. Yum!
- Ngati muli ndi chotupitsa musanayambe kuchita masewera olimbitsa thupi , onetsetsani kuti mudya chakudya choyenera mukatha kuchita masewera olimbitsa thupi lanu ndikubwezeretsa mphamvu zanu.
Pambuyo pa Ntchito
(Yawn). Mukupita ku masewera olimbitsa thupi ndipo muli ndi njala. Kodi galimoto yanu ikuyendetsa galimoto yanu mozungulira kwa Burger King yapafupi? Chifukwa chakuti chakudya chamadzulo chinali kale kwambiri ndipo thupi lanu liribe mafuta. Yesani izi:
- Maola 2-3 musanayambe ntchito, idyani chakudya chochepa, chokwanira chimene chiri pafupi ma calories 400-500.
- Zoberekera zabwino : Tchizi ndi zophika, tchizi tchizi ndi nkhumba, zipatso ndi muffin lonse, kapena bar ya Snickers (oops ... bwanji izo zimalowa mmenemo). Zomwe ndimakonda: Msuzi wamtengo wapatali wotchedwa Triscuits ndi mafuta ang'onoang'ono a mandarin.
Pambuyo pa Ntchito
Mukamaliza kuchita masewera olimbitsa thupi, muyenera kutsitsimula madzi ndi zakudya zomwe thupi lanu likhoza kuchira kuchokera kuntchito yanu. Maphunziro a sayansi akhoza kusokoneza ndendende zomwe mungadye, koma kawirikawiri amanena kuti kudya zakudya za carbs, mapuloteni ndi mafuta patsiku lanu chakudya chodyera chidzakuthandizani kuchira.
Masewera athu a Zamankhwala Amasewera ali ndi zonse zomwe mukufunikira kudziwa pambuyo Pambuyo Pakuthandizira Zakudya ndi Kumwa Zakumwa .
Chitsime:
American Council pa Zochita Zolimbitsa Thupi. Buku la ACE Personal Trainer, Edition 3 . San Diego: American Council on Exercise, 2003.