Kodi ndinu wothamanga? Ndiye muyenera kudziwa zinthu izi zokhudza zakudya zamasewera!

Ngati ndinu wothamanga wodzipereka, wothamanga makilomita ambiri tsiku lonse, komanso wogwira ntchito molimbika kuti mupange minofu, thupi lanu limafunikira "mafuta" ochulukirapo kuposa munthu wamba. Izi zili choncho chifukwa limafuna mphamvu zowonjezera kuti lizigwira ntchito mokwanira komanso kuti lichire mwachangu. Ichi ndichifukwa chake zakudya zamasewera ndizofunikira kwambiri. Ndi njira yabwino kwambiri yowonetsetsa kuti mukupeza michere yonse yomwe mukufuna, ngakhale mutakhala ndi thukuta komanso kugwira ntchito molimbika.

N’chifukwa chiyani zakudya zamasewerazi zili zapadera kwambiri?

Mwachidule, othamanga amakonda kudya kwambiri kuposa omwe si othamanga. Chifukwa chakudya ndi chopatsa mphamvu. Komabe, palibe chakudya chofanana. Chomwe chimagwira ntchito kwa inu sichingagwire ntchito kwa wina.

"Thupi la aliyense ndi losiyana kwambiri, ndichifukwa chake tiyenera kusintha mapulani azakudya kuti agwirizane ndi munthu aliyense," akutero katswiri wazakudya wolembetsedwa Carly Sedlacek, RD, LD.

Kulankhula ndi katswiri wa zakudya zokhudzana ndi zolinga zanu zolimbitsa thupi kungakuthandizeni kupeza njira yokwanira, yolinganizika, komanso yogwirizana ndi zosowa zanu yodyera zakudya zopatsa thanzi, m'malo mongowerengera ma calories. Mwachitsanzo, ngati mukuyesera kumanga minofu, zolinga zanu zopatsa thanzi zingakhale zosiyana kwambiri ndi za munthu amene akuyesera kuchepetsa thupi.

Ponseponse, zakudya zamasewera, zikaphatikizidwa ndi masewera olimbitsa thupi nthawi zonse, zingakuthandizeni kukonza magwiridwe antchito anu amasewera ndikukhala ndi thanzi labwino komanso kutsitsimuka ngakhale masiku anu opuma. Kaya zolinga zanu ndi zotani, ndikofunikira kulabadira mbali izi za zakudya zamasewera.

Madzi ndi Madzi - Madzi si chinthu chilichonse!

Mukachita masewera olimbitsa thupi, thupi lanu limataya madzi ambiri ndi ma electrolyte chifukwa cha thukuta. Kumwa madzi okwanira musanayambe komanso panthawi ya maphunziro kungakuthandizeni kusintha zinthu zomwe zatayika.

Pang'ono pang'ono, muyenera kumwa madzi okwana ma ounces 16 (pafupifupi 470 ml) maola awiri kapena atatu musanayambe kuchita masewera olimbitsa thupi. Ndikofunikanso kumwa madzi okwana ma ounces 4 (pafupifupi 120 ml) mphindi 15 mpaka 20 zilizonse mukuchita masewera olimbitsa thupi. Musaiwale kukhala ndi madzi okwanira tsiku lonse.

Nthawi zina, othamanga amakonda kumwa zakumwa zamasewera atatha kuchita masewera olimbitsa thupi chifukwa zimakhala zodzaza ndi ma electrolyte omwe amatayika chifukwa cha thukuta. "Zakumwa zokhala ndi electrolyte ziyenera kugwiritsidwa ntchito panthawi yochita masewera olimbitsa thupi opitilira ola limodzi," akutero Sedlacek. "Ngati muli ndi matenda osatha kapena vuto linalake, muyenera kufunsa dokotala wanu musanamwe zakumwa zomwe zili ndi sodium wambiri."

Tangoganizani kuti mukuchita masewera olimbitsa thupi kuti muzitha kuthamanga marathon. Mukathamanga kwa maola ambiri, thupi lanu limataya madzi okha komanso ma electrolyte. Pamenepo ndi pomwe zakumwa zamasewera zimakhala zothandiza. Koma ngati muli kunyumba, kuthamanga kwa mphindi 30 kenako kumwa chakumwa chamasewera sikofunikira kwenikweni, madzi ndi okwanira.

Chakudya - mafuta a thupi!

Chakudya cham'thupi ndiye gwero lalikulu la mphamvu m'thupi lanu. Chili ngati mafuta a galimoto. Chakudya cham'thupi si chinthu chokhacho chomwe muyenera kuyikamo mu chakudya chanu, koma ndi chinthu chomwe muyenera kuganizira pa chakudya chilichonse, makamaka maola ochepa musanayambe kuchita masewera olimbitsa thupi kapena maphunziro.

"Musanayambe kuchita masewera olimbitsa thupi, muyenera kusankha zakudya zomwe zimagayidwa mwachangu komanso zomwe zili ndi chakudya cham'mimba. Mwachitsanzo, zipatso (nthochi, maapulo, malalanje), oatmeal kapena mpunga ndi zabwino," akulangiza a Sedlacek. "Ngati mukuchita masewera olimbitsa thupi kwa nthawi yayitali omwe amatha ola limodzi, mukufunikirabe chakudya cham'mimba chomwe chingakupatseni mphamvu mwachangu."

Mwachidule, ngati mudya nthochi musanayambe kuthamanga, mutha kuthamanga ndi mphamvu zomwe zimakupatsirani. Koma ngati muthamanga osadya chilichonse, mungamve kutopa mukangoyenda mtunda waufupi.

Mapuloteni - Ofunika kwambiri pakukula kwa minofu!

Mapuloteni ndiye chimango cha minofu yanu. Izi zikutanthauza kuti, monga momwe mumafunira njerwa kuti mumange nyumba, mumafunikiranso mapuloteni kuti mumange ndikukonzanso minofu. Popanda mapuloteni, minofu imachira pang'onopang'ono, ndipo luso lanu lomanga minofu limachepa.

Kawirikawiri, muyenera kuyesetsa kupeza mapuloteni ambiri omwe mumafunikira kuchokera ku chakudya chonse. Zitsanzo:

• Salmoni ndi mitundu ina ya nsomba
• Mazira ndi azungu a dzira
• Yogati yachi Greek
• Nyemba ndi nyemba
• Nkhuku
• Tofu
• Tchizi chopanda mafuta ambiri

Komabe, nthawi ikakhala yochepa, kuwonjezera pa kukhala ndi mapuloteni pa chakudya chilichonse, mutha kugwiritsanso ntchito ufa wa mapuloteni kapena ma protein shake pakati pa chakudya. Koma kumbukirani, izi ndi chakudya chowonjezera, osati chakudya chachikulu.

"Mapuloteni amathandiza minofu kuchira," akutero Sedlacek. "Ndikothandiza kwambiri kudya magalamu 25 mpaka 35 a mapuloteni nthawi yomweyo mutatha kuchita masewera olimbitsa thupi, chifukwa nthawi yomweyo thupi limatha kugwiritsa ntchito."

Mafuta - Gwero lachiwiri la mphamvu ndi zina zambiri!

Kawirikawiri, ndikofunikira kudya zakudya zabwino komanso zopatsa thanzi zomwe zili ndi zipatso, ndiwo zamasamba, ndi mapuloteni ochokera ku zomera kapena nyama. Komabe, mafuta abwino (monga mafuta a azitona, avocado, nsomba zonenepa) nawonso amagwira ntchito yofunika kwambiri ngati gwero lachiwiri la mphamvu. Sikuti amangokukhutiritsani mwachangu, komanso amathandiza thupi lanu kuyamwa michere ina, monga mavitamini osungunuka mafuta, bwino.

Choncho, musaganize kuti, "Mafuta si abwino kwenikweni." Ndikofunikanso kuti wothamanga azidya mafuta oyenera, pamlingo woyenera.

Zowonjezera - Pokhapokha ngati pakufunika, komanso mosamala!

Ponena za zowonjezera zakudya (monga ufa wa mapuloteni kapena zakumwa zolimbitsa thupi zisanayambike), ziyenera kugwiritsidwa ntchito mosamala komanso mosamala. Popeza inu, monga wothamanga, mumadya chakudya chochuluka kuposa anthu onse, zowonjezera zakudya ziyenera kugwiritsidwa ntchito kokha kuti zikwaniritse zosowa za zakudya zomwe mumadya. Siziyenera kugwiritsidwa ntchito m'malo mwa chakudya.

"Tiyenera kuyesetsa kutsatira njira yopezera chakudya choyamba momwe tingathere, chifukwa thupi lingagwiritse ntchito bwino chakudyacho kuposa zakudya zowonjezera," akufotokoza Ms. Sedlacek.

Kusunga Nthawi - Chilichonse chili pa nthawi yake!

Ponena za chakudya ndi zokhwasula-khwasula, nthawi ndi yofunika kwambiri. Yesetsani kudya zakudya zitatu zazikulu patsiku, ndi zokhwasula-khwasula pakati pa nthawi, nthawi ndi nthawi. Ponena za kuchita masewera olimbitsa thupi, muyenera kudya pang'ono (nthawi zambiri muli chakudya cham'mimba kapena mapuloteni) osachepera ola limodzi kapena awiri musanayambe komanso mutatha kuchita masewera olimbitsa thupi.

"Kukhala ndi nthawi yokhazikika n'kofunika kwambiri," akugogomezera Sedlacek. "Tikayamba kuchita masewera olimbitsa thupi, ngati tilibe mphamvu zokwanira zoti tithe kuzigwiritsa ntchito, thupi lathu limayamba kukoka mphamvu kuchokera ku minofu yathu. Choncho, ndikofunikira kwambiri kudya china chake tisanachite masewera olimbitsa thupi."

Tangoganizani kuti mwapita ku malo ochitira masewera olimbitsa thupi m'mawa. Kenako, ngati mwadzuka m'mawa, kudya nthochi kapena yogurt ndi kapu ya madzi ndikuyamba kuchita masewera olimbitsa thupi patatha mphindi 30-60, mudzakhala ndi mphamvu zambiri. Komanso, ngati mwadya dzira limodzi kapena awiri, nkhuku ndi mpunga mukangobwera kuchokera ku malo ochitira masewera olimbitsa thupi, minofu yanu idzachira msanga.

Chochita kenako?

Zakudya Zamasewera zimafuna kukonzedwa bwino, makamaka mukangoyamba kumene. Kugwira ntchito ndi katswiri wazakudya komanso mphunzitsi wa masewera olimbitsa thupi kungakuthandizeni kupeza chithandizo chomwe mukufuna pa vuto lanu.

Komanso, ngati mukumva chizungulire, mutu wopepuka, kapena njala yambiri, mwina ndi chifukwa chakuti simukudya mokwanira kuti mukwaniritse zofunikira zanu zolimbitsa thupi kapena simukumwa madzi okwanira. Zikatero, ndikofunikira kuyesa kulinganiza shuga m'magazi ndi ma electrolyte. Komanso, musaiwale kuonana ndi dokotala ngati mavutowa akupitirira.

Zinthu zofunika kwambiri kukumbukira (Uthenga Wopita Nawo Kunyumba)

• Kusintha umunthu wanu ndikofunikira: Wosewera aliyense ndi wosiyana. Funsani thandizo kwa katswiri wa zakudya kuti apange dongosolo la zakudya lomwe likugwirizana ndi inu.
• Musaiwale kumwa madzi okwanira: Imwani madzi ambiri musanayambe kuchita masewera olimbitsa thupi, panthawi yochita masewera olimbitsa thupi, komanso mutatha. Ganizirani zakumwa zokhala ndi ma electrolyte mukamachita masewera olimbitsa thupi kwa nthawi yayitali.
• Mphamvu zochokera ku Chakudya Chopatsa Mphamvu: Izi ndi zomwe zimapangitsa kuti munthu azitha kuchita masewera olimbitsa thupi. Imwani makamaka musanayambe kuchita masewera olimbitsa thupi.
• Mapuloteni amalimbikitsa kukula ndi kukonzanso minofu: Phatikizani mapuloteni pang'ono pa chakudya chilichonse, makamaka mukatha kuchita masewera olimbitsa thupi.
• Mafuta abwino ndi ofunikira: Izi zimathandizanso kuyamwa mphamvu ndi michere.
• Zakudya Zowonjezera Samalani: Chakudya chimabwera patsogolo. Zakudya zowonjezera ndi njira yongodzaza mipata.
• Kusunga nthawi ndikofunikira: Idyani panthawi yoyenera, mogwirizana ndi masewera olimbitsa thupi anu.
• Mvetserani thupi lanu: Musanyalanyaze kutopa kulikonse kapena chizungulire. Funsani upangiri wa dokotala ngati pakufunika kutero.

Kuti muchite bwino kwambiri monga wothamanga, ndikofunikira kuchita masewera olimbitsa thupi moyenera komanso kudya bwino. Chifukwa chake, ganizirani mfundo izi ndikupangitsa ntchito yanu yamasewera kukhala yopambana kwambiri!

Zakudya zamasewera , masewera olimbitsa thupi, kudya zakudya zopatsa thanzi, zakudya za othamanga, madzi okwanira, chakudya cham'mimba, mapuloteni