Kudya musanayambe kuchita masewera olimbitsa thupi kungakhale kovuta kwambiri malinga ndi nthawi yomwe mumayendetsa, komanso momwe mumayendetsera mofulumira komanso mofulumira. Ngati mumaphunzitsa m'mawa, muyenera kukonzekera zakudya zoyenera kutsogolo, ndikudyetseratu zokwanira kuti musamapatse chakudya, koma osati mochuluka kuti mumve kuti muli ndi vuto kapena mumamva kupweteka m'mimba.
Mwachidziwikire, sikofunika kudya nthawi yomweyo musanayambe kuthamanga ngati mutadya chakudya chopatsa thanzi ndikubwezeretsanso malo anu ogulitsira glycogen mutatha kugwira ntchito.
Ndipotu, mphamvu zambiri zomwe zimagwiritsidwa ntchito poyendetsa mpweya wanu zimachokera ku mphamvu yosungidwa m'thupi lanu (glycogen), osati chakudya chomwe mwangochidya. Anthu ambiri ali ndi glycogen yokwanira kuti azidya pafupifupi mphindi 90 zochita masewera olimbitsa thupi komanso maola ambiri ochita maseŵera olimbitsa thupi. Kotero ngati mukumva bwino mukangoyenda pamimba yopanda kanthu , pitani. Onetsetsani kuti muthamanga ndi madzi oposa 12 mpaka 16 musanayambe kutuluka.
Zomwe Mungadye Musanamalize Kugwira Ntchito Yochepa
Ngati kuthamanga pa chopanda kanthu sikukukondani kwa inu, mudzafuna kuthamanga ndi madzi ndikudya kuwala komwe kumaphweka mosavuta. Chakudya choyambirira choyambirira cha iwo omwe amatha kuyenda mtunda wa makilomita atatu kapena asanu akhoza kukhala chinthu chophweka monga nthochi, madzi, ndipo mwinamwake kapu ya ola ola limodzi musanayambe kuchita masewera olimbitsa thupi. Mukhozanso kudya chotupitsa ndi kupanikizana kapena theka la kapangidwe kabakiteriya ngati izo zikugwira ntchito kwa inu.
Muyenera kuphunzira zomwe zimapindula kwambiri pa kachitidwe kanu ndi nthawi yochuluka yomwe mukufunika kuti mudye chakudya chanu, koma anthu ambiri akhoza kudya nthochi popanda mavuto.
Pewani chilichonse chokhala ndi mapuloteni ambiri, omwe amatenga nthawi yaitali kuti musunge musanayambe kugwira ntchito.
Zimene Mungadye Musanayambe Ntchito Yopitirira Kwambiri
Kwa nthawi yayitali (makilomita 10 kapena kuposerapo) zingakhale zofunikira kuti mudye maola awiri musanayambe kuthamanga kotero muli ndi mphamvu zokwanira ndipo mulole nthawi kuti idye. Ganizirani kudya makilogalamu 400 mpaka 500 ndi kumwa ma oya 16 mpaka 20 musanayambe kuthamanga.
Kachilinso, idyani zakudya zapamwamba zomwe zimakumba mosavuta komanso zimapereka mphamvu mofulumira. Zipatso, tirigu, zikondamoyo, bagel ndi kupanikizana, chipatso cha smoothies kapena china chosavuta kukumba chingakhale chachikulu. Khalani kutali ndi zinthu zomwe ziri ndi mafuta ambiri ndi mapuloteni chifukwa sizikufanso.
Mukamatha nthawi yaitali, mungafunike kuganizira pakubweretsa paketi ya gelbohydrate gel monga Clif Shot kapena phukusi la uchi wangwiro kuti lisakhale ndi mphamvu.
Zomwe Mungadye Mutatha Kuchita Maphunziro
Maminiti makumi atatu mutatha kuthamanga mmawa ndi nthawi yabwino kuti mubweretse malo ogulitsira glycogen ndi kubwezeretsanso. Ino ndiyo nthawi yoti mudye madzi ndikudyera makapu ndi mapuloteni mu chiŵerengero cha 4: 1 (magalamu anayi a mavitamini pa galamu lililonse la mapuloteni). Zina mwazinthu zabwino zomwe mungachite kuti mutenge thupi lanu ndizokaka mkaka wa mafuta, mazira okhala ndi zokolola zambewu, yogurt, ndi zipatso, kapena mkaka wa chokoleti . Ngakhale zakudya zolimba zingagwire ntchito monga kumwa mowa, zakumwa zingakhale zofulumira, zosavuta kupeza chakudya chabwino muwindo la miniti 30.
Zotsatira:
Mfundo ya Olemba a Dietiti a Canada, American Dietetic Association, ndi American College of Sports Medicine, Canadian Journal of Dietetic Practice and Research in Winter ya 2000, 61 (4): 176-192
Betts JA, et al. Zotsatira za zakumwa zowonongeka pa kubwezeretsa glycogen ndi kupirira zochitika ntchito Williams MB, et al. Zotsatira za zakumwa zowonongeka pa kubwezeretsa glycogen ndi kupirira zochita zolimbitsa thupi. J Strength Cond Res. 2003 Feb; 17 (1): 12-9.
Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB. Kuchepetsa msanga glycogen kuyambiranso kumaphatikizidwa ndi makina othandizira mapuloteni. J Appl Physiol. 2002 Oct; 93 (4): 1337-44.