Kodi ndinu munthu amene amachita masewera olimbitsa thupi nthawi zonse, amapita ku masewera olimbitsa thupi, kapena amangoganizira za thanzi lanu lakuthupi kuchokera kunyumba? Ndiye muyenera kuti mwakumananso ndi funso ili: "Kodi muyenera kudya china chake musanachite masewera olimbitsa thupi? Ngati ndi choncho, ndi zinthu ziti zabwino kudya? Kodi muyenera kudya nthawi yayitali bwanji musanadye?" Anthu ambiri ali ndi mafunso awa. Ena amati ndi bwino kuchita masewera olimbitsa thupi m'mimba yopanda kanthu, pomwe ena amati muyenera kudya china chake. Chifukwa chake lero tikambirana izi molondola, mwasayansi, koma m'njira yosavuta yomwe mungamvetse.
Kodi mumafunikadi kudya musanayambe kuchita masewera olimbitsa thupi?
Yankho losavuta ndilakuti, si nthawi zonse zomwe zimafunika . Zimatengera mtundu wa masewera olimbitsa thupi omwe mumachita, nthawi yomwe mumachita, komanso mtundu wa thupi lanu.
Tangoganizani kuti mukuyenda mofulumira kapena kuthamanga pang'ono kwa mphindi 30-45 m'mawa. Panthawiyo, mphamvu zomwe mudadya usiku watha zimasungidwa m'thupi lanu. Mphamvu imeneyo ndi yokwanira kuchita masewera olimbitsa thupi afupiafupi. Chifukwa chake, kuchita masewera olimbitsa thupi otere m'mimba yopanda kanthu sikubweretsa vuto lililonse.
Komabe, ngati mukuchita masewera olimbitsa thupi kwambiri kwa ola limodzi kapena ola limodzi ndi theka, mwachitsanzo, kunyamula zolemera, kuchita masewera olimbitsa thupi, kapena ngati mukumva kufooka, kutopa, kapena chizungulire mukuchita masewera olimbitsa thupi, ndiye kuti ndikofunikira kwambiri kudya zokhwasula-khwasula musanayambe kuchita masewera olimbitsa thupi. Komanso, ngati papita maola opitilira 3-4 kuchokera pamene mudadya chakudya chachikulu komaliza, kudya pang'ono musanayambe kuchita masewera olimbitsa thupi kudzakupatsani mphamvu zomwe mukufunikira.
Mwachidule, mvetserani thupi lanu. Ngati mukumva ngati mphamvu zanu zachepa, idyani kanthu kakang'ono. Apo ayi, sikofunikira kuchita masewera olimbitsa thupi pang'ono.
Kodi nthawi yabwino ndi chakudya chabwino ndi chiyani?
Chabwino, ndiye kuti mwasankha kudya musanayambe kuchita masewera olimbitsa thupi. Funso tsopano ndi lakuti nthawi yoti mudye ndi chiyani.
Nthawi yabwino kudya musanachite masewera olimbitsa thupi
Nthawi yabwino kudya nthawi zambiri imakhala mphindi 30 mpaka 60 musanayambe kuchita masewera olimbitsa thupi . Chifukwa chiyani zili choncho? Zimatenga nthawi kuti chakudya chomwe mumadya chigayidwe, chisanduke mphamvu, ndikulowa m'magazi anu. Iyi ndi nthawi yokwanira yochitira zimenezo. Ngati mudya musanayambe kuchita masewera olimbitsa thupi, mungamve kukhuta komanso kusasangalala. Komanso, ngati mudya nthawi yayitali musanayambe kuchita masewera olimbitsa thupi, mphamvu zimatha mukayamba kuchita masewera olimbitsa thupi.
Kuphatikiza kwabwino kwa chakudya: Chakudya ndi mapuloteni pang'ono
Chakudya chabwino kwambiri musanachite masewera olimbitsa thupi chiyenera kukhala ndi chakudya chambiri komanso mapuloteni ochepa .
- Chakudya:Izi ndi zomwe thupi lathu limapereka mphamvu. Monga mafuta a galimoto. Timapeza mphamvu zomwe timafunikira nthawi yomweyo kuti tizichita masewera olimbitsa thupi kuchokera ku chakudya. Izi zimagayidwa mwachangu ndikusandulika mphamvu.
- Mapuloteni: Mapuloteni si gwero lalikulu la mphamvu pakuchita masewera olimbitsa thupi. Komabe, kuwonjezera pang'ono kwa mapuloteni kumathandiza kukonza misozi yomwe imachitika m'minofu yathu panthawi yochita masewera olimbitsa thupi. Zimathandizanso kutulutsa mphamvu kuchokera ku chakudya m'thupi.
Chofunika kwambiri: Sankhani chakudya chokhala ndi chakudya chambiri komanso mapuloteni ochepa. Ngati mudya mapuloteni ambiri, zimatenga nthawi yayitali kuti mugaye, zomwe zingakupangitseni kumva kusasangalala.
| Mtundu wa chakudya | Zitsanzo | N’chifukwa chiyani izi zili bwino? |
|---|---|---|
| Zipatso | Nthochi yakucha ndi apulo | Ili ndi shuga wachilengedwe (chakudya), kotero imapereka mphamvu mwachangu. Komanso ndi yosavuta kugayidwa. |
| Yogurt | Kapu imodzi ya yogurt yopanda shuga wambiri (Yogurt wamba kapena wachi Greek) | Ili ndi chakudya chokwanira komanso mapuloteni ndipo ndi yosavuta kugayidwa. |
| Oats | Kapu kakang'ono ka oatmeal | Ma carbohydrate ovuta amatulutsa mphamvu pang'onopang'ono komanso kwa nthawi yayitali. |
| Zipatso ndi mapuloteni | Supuni imodzi ya batala wa mtedza ndi zidutswa zingapo za apulo | Kuphatikiza kwabwino kwa chakudya cham'mawa (apulo) ndi mapuloteni/mafuta (batala wa mtedza). |
| Buledi | Chidutswa cha mkate wa tirigu wonse | Ndi gwero labwino la chakudya cham'thupi. Mungathenso kudya ndi dzira lophika ngati mukufuna. |
Musadye zinthu izi musanayambe kuchita masewera olimbitsa thupi!
Monga momwe zilili ndi zinthu zabwino, palinso zinthu zomwe simuyenera kudya musanayambe kuchita masewera olimbitsa thupi. Kudya izi kungasokoneze masewera olimbitsa thupi anu, kuyambitsa kuvutika m'mimba, ndikukupangitsani kumva kutopa.
- Zakudya zokazinga ndi mafuta: Zakudya zamafuta monga ma patties, ma rolls, ndi ma vadas zimatenga nthawi yayitali kuti zigayidwe. Kudya izi kungapangitse kuti m'mimba mwanu mumve kulemera ndipo kungakupangitseni kumva kusasangalala mukuchita masewera olimbitsa thupi.
- Zakudya zokhala ndi ulusi wambiri: Zakudya zokhala ndi ulusi wambiri, monga masamba ndi nyemba, nthawi zambiri zimakhala zabwino pa thanzi lanu . Komabe, kudya zakudya zambirizi musanayambe kuchita masewera olimbitsa thupi kungayambitse kutupa ndi mpweya.
- Zakudya zokometsera: Kudya zakudya zokometsera zokhala ndi mchere wambiri, tsabola, ndi ufa wa chili kungayambitse kutentha pamtima mwa anthu ena. Matendawa angakulire chifukwa chochita masewera olimbitsa thupi.
- Mkaka (kwa ena): Anthu ambiri amavutika kugaya mkaka. Ngati muli ndi vutoli, pewani kudya zinthu monga mkaka ndi tchizi musanayambe kuchita masewera olimbitsa thupi. Komabe, nthawi zambiri yogurt si vuto kwa anthu ambiri.
- Zakumwa ndi zokhwasula-khwasula zokhala ndi shuga: Zinthu monga chokoleti, zakumwa zokhala ndi shuga, ndi makeke zimatha kukupatsani mphamvu mwachangu, koma mphamvu zimenezo zimachepa msanga (shuga imachepa). Pambuyo pake, mumamva kutopa kwambiri kuposa masiku onse.
Musaiwale kumwa madzi!
Ponena za chakudya, madzi ndi chinthu chofunikira kwambiri. Kusunga thupi lanu lili ndi madzi okwanira nthawi zina n'kofunika kwambiri kuposa chakudya. Imwani madzi ambiri musanayambe kuchita masewera olimbitsa thupi, panthawi yochita masewera olimbitsa thupi, komanso mutatha kuchita masewera olimbitsa thupi. Kusowa madzi okwanira m'thupi kungathandize kuchepetsa mphamvu zanu komanso kungayambitse kupweteka kwa minofu.
Ngati muli ndi matenda monga matenda a shuga, ndikofunikira kwambiri kukambirana ndi dokotala wanu za chizolowezi chanu chochita masewera olimbitsa thupi komanso zakudya zomwe mumadya musanayambe.
Uthenga Wopita Nawo Kunyumba
- Sikofunikira kudya musanachite masewera olimbitsa thupi opepuka komanso afupiafupi. Idyani pang'ono ngati mukumva kuti mulibe mphamvu.
- Musanayambe kuchita masewera olimbitsa thupi ovuta komanso aatali, kudya pang'ono mphindi 30-60 musanayambe masewera olimbitsa thupi kungakuthandizeni kuchita bwino.
- Chakudya chanu chizikhala ndi chakudya cham'mawa komanso mapuloteni pang'ono . Chakudya monga nthochi kapena yogati ndi chabwino kwambiri.
- Pewani kudya zakudya zokhala ndi mafuta ambiri, ulusi wambiri, ndi zokometsera zambiri musanayambe kuchita masewera olimbitsa thupi. Izi zingayambitse kuvutika m'mimba.
- Chofunika kwambiri kuposa chakudya ndi kusunga thupi lanu lili ndi madzi okwanira. Musaiwale kumwa madzi okwanira.
- Pomaliza pake, thupi la aliyense ndi losiyana. Musamangochita zomwe aliyense amachita, yesani ndi kusankha zomwe zikugwirizana ndi thupi lanu ndikukupatsani zotsatira zabwino kwambiri.
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