Uri munhu anogara achirovedza muviri, anoenda kugym, kana kungofunga nezvehutano hwako uri kumba here? Saka unofanira kunge wakasanganawo nemubvunzo uyu. "Unofanira kudya chimwe chinhu usati warovedza muviri here? Kana zvakadaro, ndezvipi zvinhu zvakanakisa zvekudya? Unofanira kudya nguva yakareba sei usati wadya?" Vanhu vazhinji vane mibvunzo iyi. Vamwe vanoti zviri nani kurovedza muviri usina chinhu, vamwe vachiti unofanira kudya chimwe chinhu. Saka nhasi tichataura nezvazvo nenzira chaiyo, yesainzi, asi nenzira yakapfava yaunogona kunzwisisa.
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Unofanira kudya usati waita maekisesaizi here?
Mhinduro iri nyore ndeyekuti, hazvidiwi nguva dzose . Zvinoenderana chete nerudzi rwekurovedza muviri kwaunoita, nguva yaunozviita, uye rudzi rwemuviri wako.
Fungidzira kuti uri kufamba nekukurumidza kana kumhanya zvishoma kwemaminitsi makumi matatu kusvika makumi mana nemashanu mangwanani. Panguva iyoyo, simba rekudya kwawakadya husiku hwapfuura rinochengetwa mumuviri wako. Simba iroro rinokwana kurovedza muviri kwenguva pfupi kudaro. Saka, kuita kurovedza muviri kwakadaro mudumbu risina chinhu hakuzokonzere dambudziko.
Zvisinei, kana uchirovedza muviri zvakanyanya kweawa imwe chete kana awa nehafu, semuenzaniso, kusimudza zvinorema, kuita cardio session, kana kana uchinzwa usina simba, kuneta, kana kuti dzungu panguva yekurovedza muviri kwako, saka zvakakosha zvikuru kudya zvekudya usati waita kurovedza muviri kwako. Zvakare, kana kwapfuura maawa anopfuura 3-4 kubva pawakapedzisira kudya chikafu chikuru, kudya chimwe chinhu chidiki usati waita kurovedza muviri kuchakupa simba raunoda.
Zvichitaurwa zviri nyore, teerera muviri wako. Kana uchinzwa sekuti simba rako harisi rakawanda, idya chimwe chinhu chidiki. Kana zvisina kudaro, hazvidikanwi kuti uite maekisesaizi akareruka.
Ndeipi nguva yakanakisisa uye chikafu chakanakisa?
Zvakanaka, saka wasarudza kudya usati waita maekisesaizi. Mubvunzo wava kutoti wodya riini uye wodya chii.
Nguva yakanakisisa yekudya usati waita maekisesaizi
Nguva yakanakisisa yekudya inowanzova maminetsi makumi matatu kusvika makumi matanhatu usati watanga kurovedza muviri . Sei zvakadaro? Zvinotora nguva kuti chikafu chaunodya chigayiwe, chive simba, uye chinyudzwe muropa rako. Iyi inguva yakakwana yeizvozvo. Kana ukadya usati watanga kurovedza muviri, unogona kunzwa wakaguta uye usina kugadzikana. Uyewo, kana ukadya kwenguva yakareba usati watanga kurovedza muviri, unogona kushaya simba panguva yaunotanga kurovedza muviri.
Musanganiswa wezvekudya zvakanakisisa: Makabhohaidhiretsi + huwandu hushoma hweprotein
Kudya kwakanakisisa usati watanga kurovedza muviri kunofanira kunge kuine makabhohaidhiretsi uye mapuroteni mashoma .
- Makabhohaidhiretsi:Izvi ndizvo zvinopa simba mumuviri wedu. Sezvinoita peturu yemotokari. Tinowana simba ratinofanira kushandisa ipapo ipapo kuti tiite maekisesaizi kubva mumakabhohaidhiretsi. Izvi zvinogayiwa nekukurumidza uye zvinoshandurwa kuita simba.
- Mapuroteni: Mapuroteni haasiriwo manyuko makuru esimba rekurovedza muviri. Zvisinei, kuwedzera huwandu hushoma hwepuroteni kunobatsira kugadzirisa misodzi midiki inoitika mutsandanyama dzedu panguva yekurovedza muviri. Zvinobatsirawo kuburitsa simba kubva kumakabhohaidhiretsi mumuviri.
Chinhu chinonyanya kukosha: Sarudza chikafu chine makabhohaidhiretsi akawanda uye mapuroteni mashoma. Kana ukadya mapuroteni akawandisa, zvinotora nguva yakareba kugaya, izvo zvinogona kuita kuti usanzwa kugadzikana.
| Rudzi rwechikafu | Mienzaniso | Sei izvi zvakanaka? |
|---|---|---|
| Muchero | Bhanana raibva neapuro | Izere neshuga dzechisikigo (carbohydrates), saka inopa simba nekukurumidza. Zvakare zviri nyore kugaya. |
| Yogati | Kapu yeyogati isina shuga yakawanda (Yogati isina shuga yakawanda kana yechiGiriki) | Ine huwandu hwakanaka hwemakabhohaidhiretsi nemapuroteni uye iri nyore kugaya. |
| Oats | Kapu diki ye oatmeal | Makabhohaidhiretsi akaomarara anoburitsa simba zvishoma nezvishoma uye kwenguva yakareba. |
| Michero nepuroteni | Chipunu chepeanut butter nezvidimbu zvishoma zveapuro | Musanganiswa wakakwana wemacarbohydrates (apuro) nemapuroteni/mafuta (peanut butter). |
| Chingwa | Chidimbu chechingwa chegorosi rose | Inzvimbo yakanaka yemacarbohydrates. Unogonawo kuidya nezai rakabikwa kana uchida. |
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Check Availability →Usadye zvinhu izvi usati waita maekisesaizi!
Sezvakangoitawo zvinhu zvakanaka, kunewo zvinhu zvausingafaniri kudya usati waita maekisesaizi. Kudya izvi kunogona kukanganisa maekisesaizi ako, kukonzera dumbu, uye kuita kuti unzwe kuneta.
- Zvekudya zvine mafuta, zvakakangwa: Zvekudya zvine mafuta zvakaita sema patties, rolls, uye vadas zvinotora nguva yakareba kuti zvigayiwe. Kudya izvi kunogona kuita kuti dumbu rako rinzwe richirema uye kunogona kukuita kuti usanzwe kusagadzikana paunenge uchirovedza muviri.
- Zvikafu zvine fiber yakawanda: Zvikafu zvine fiber yakawanda, zvakaita semashizha nebhinzi, zvinowanzova zvakanaka pahutano hwako . Zvisinei, kudya chikafu ichi zvakawanda usati waita maekisesaizi kunogona kukonzera kuzvimba uye gasi.
- Zvikafu Zvinopisa: Kudya zvikafu zvinopisa zvine munyu wakawanda, mhiripiri, uye upfu hwechili kunogona kukonzera chirungurira mune vamwe vanhu. Dambudziko iri rinogona kuwedzerwa nekurovedza muviri.
- Mukaka (kune vamwe): Vanhu vazhinji vanonetseka nekugaya mukaka. Kana uine dambudziko iri, dzivisa kudya zvinhu zvakaita semukaka nechizi usati waita maekisesaizi. Zvisinei, yogati kazhinji haisi dambudziko kune vanhu vazhinji.
- Zvinwiwa zvine shuga uye zvekudya zvine shuga: Zvinhu zvakaita sechokoreti, zvinwiwa zvine shuga, uye makeke zvinogona kukupa simba nekukurumidza, asi simba iroro rinodzikira nekukurumidza (shuga inodonha). Mushure mezvo, unonzwa kuneta zvakanyanya kupfuura zvawagara uchiita.
Usakanganwa kunwa mvura!
Kana zvasvika pakudya, mvura inokosha. Dzimwe nguva kuchengetedza muviri wako uine mvura yakakwana kunonyanya kukosha pane chikafu. Inwa mvura yakawanda usati waita maekisesaizi, panguva yekurovedza muviri, uye mushure mekuita maekisesaizi. Kushaya mvura mumuviri kunogona kuderedza mashandiro ako uye kutokonzera kurwadziwa kwetsandanyama.
Kana uine chirwere chakadai sechirwere cheshuga, zvakakosha zvikuru kutaura nachiremba wako nezvemaitiro ako ekurovedza muviri uye zvekudya zvaunodya usati watanga.
Mharidzo Yekuenda Nayo Kumba
- Hazvidikanwi kudya usati waita maekisesaizi mapfupi uye akareruka. Idya kakudya kadiki chete kana uchinzwa sekuti hauna simba.
- Usati waita maekisesaizi akaoma uye akareba, kudya kadiki diki maminetsi makumi matatu kusvika makumi matanhatu usati waita maekisesaizi kunogona kuvandudza mashandiro ako.
- Kudya kwako kunofanira kunge kuine makabhohaidhiretsi uye mapuroteni mashoma . Chimwe chinhu chakadai sebhanana kana yogati ndicho chakanakira.
- Dzivisa kudya chikafu chine mafuta akawanda, fiber, uye zvine spice usati waita maekisesaizi. Izvi zvinogona kukonzera dumbu kurwadza.
- Chinonyanya kukosha kupfuura chikafu ndechekuchengetedza muviri wako uine mvura yakakwana. Usakanganwa kunwa mvura yakakwana.
- Pakupedzisira, muviri wemunhu wese wakasiyana. Usangoite zvinoitwa nevamwe vese, edza wosarudza zvinoshanda kumuviri wako uye zvinokupa mhedzisiro yakanaka.
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