Uri mutambi here? Saka unofanira kuziva zvinhu izvi nezvekudya kwemitambo!

Kana uri mutambi ane hunyanzvi, uchimhanya makiromita akawanda zuva rese, uye uchishanda nesimba kuti uvake tsandanyama, muviri wako unoda "mafuta" akawanda kupfuura munhuwo zvake. Izvi zvinoda simba rakawanda kuti urambe uchiita maekisesaizi auri kuita uye kuti upore nekukurumidza. Ndosaka kudya kwemitambo kuchikosha zvikuru. Ndiyo nzira yakanakisisa yekuona kuti uri kuwana zvinovaka muviri zvese zvaunoda, kunyangwe paunenge uchidikitira uye uchishanda nesimba.

Sei chikafu ichi chemitambo chakakosha kudaro?

Zvichitaurwa zviri nyore, vatambi vanowanzo dya zvakawanda kupfuura vasiri vatambi. Nekuti chikafu chinopa simba. Zvisinei, hapana kudya kumwe chete. Zvinoshanda kwauri zvingasashanda kune mumwe munhu.

"Muviri wemunhu wese wakasiyana zvikuru, ndosaka tichifanira kugadzirisa zvirongwa zvekudya zvinoenderana nemunhu mumwe nemumwe," anodaro Carly Sedlacek, RD, LD, nyanzvi yezvekudya.

Kutaura nenyanzvi yezvekudya nezvezvinangwa zvako zvekurovedza muviri kunogona kukubatsira kuwana nzira yakakwana, yakaringana, uye yakagadzirirwa iwe pachako yekudya zvine hutano, pane kungoverenga macalorie. Semuenzaniso, kana uri kuedza kuvaka tsandanyama, zvinangwa zvako zvekudya zvinogona kusiyana zvakanyanya neizvo zvemunhu ari kuedza kuderedza huremu.

Kazhinji, kudya zvinovaka muviri mumitambo, kana zvikasanganiswa nekurovedza muviri nguva dzose, zvinogona kukubatsira kuvandudza mashandiro ako emitambo uye kuramba uine hutano hwakanaka uye wakasununguka kunyangwe pamazuva ako ekuzorora. Hazvina mhosva kuti zvinangwa zvako ndezvipi, zvakakosha kutarisisa zvinhu izvi zvekudya zvinovaka muviri mumitambo.

Mvura uye Mvura - Mvura haisi chinhu chero chipi zvacho!

Paunorovedza muviri, muviri wako unorasikirwa nemvura yakawanda uye ma electrolytes nekuda kwekudikitira. Kunwa mvura yakakwana usati watanga uye panguva yekurovedza muviri kunogona kukubatsira kutsiva kurasikirwa uku.

Pamwero wekuti, unofanira kunwa mvura inosvika 470 ml maawa maviri kusvika matatu usati waita maekisesaizi. Zvakakoshawo kunwa mvura inosvika 4 ml mumaminitsi gumi nemashanu kusvika makumi maviri ega ega panguva yekurovedza muviri. Usakanganwa kugara uine mvura yakakwana mukati mezuva rose.

Dzimwe nguva, vatambi vanofarira kunwa zvinwiwa zvemitambo mushure mekurovedza muviri nekuti zvinenge zvakazara nemaelectrolyte anorasika nekuda kwedikita. "Zvinwiwa zvine electrolyte zvinofanira kushandiswa panguva yezviitiko zvinotora nguva inopfuura awa," anodaro Sedlacek. "Kana uine chirwere chisingaperi kana chirwere, unofanira kubvunza chiremba wako usati wanwa zvinwiwa zvine sodium yakawanda."

Fungidzira kuti uri kudzidzira kumhanya marathon. Paunomhanya kwemaawa akawanda, muviri wako unorasikirwa nemvura chete asiwo maelectrolytes. Ndipo panobatsira zvinwiwa zvemitambo. Asi kana uri kumba, kumhanya kwemaminitsi makumi matatu wobva wanwa chinwiwa chemitambo hazvidiwi, mvura yakakwana.

Makabhohaidhiretsi - ndiwo mafuta emuviri!

Makabhohaidhiretsi ndiwo sosi huru yesimba remuviri wako. Akafanana nepeturu yemotokari. Makabhohaidhiretsi haasiriwo ega aunofanira kuisa mukudya kwako, asi chimwe chinhu chaunofanira kufunga nezvacho pakudya kwega kwega, kunyanya maawa mashoma usati waita maekisesaizi kana kurovedza muviri.

"Usati waita maekisesaizi, unofanira kusarudza chikafu chinogayiwa nekukurumidza uye chine makabhohaidhiretsi. Semuenzaniso, michero (mabhanana, maapuro, maranjisi), oatmeal kana mupunga zvakanaka," vanorayira Mai Sedlacek. "Kana uri kuita maekisesaizi marefu anotora nguva inopfuura awa, uchiri kuda makabhohaidhiretsi anokupa simba nekukurumidza."

Zvichitaurwa zviri nyore, kana ukadya bhanana usati watanga kumhanya, unogona kumhanya nesimba raunopihwa. Asi kana ukatanga kumhanya usina kudya chero chinhu, unogona kunzwa kuneta mushure mekufamba chinhambwe chipfupi.

Mapuroteni - Anokosha pakukura kwemhasuru!

Mapuroteni ndiwo anovaka tsandanyama dzako. Izvi zvinoreva kuti, sezvamunoda zvidhinha kuti muvake imba, munodawo mapuroteni kuti muvake uye mugadzirise tsandanyama. Pasina mapuroteni, kupora kwetsandanyama kunononoka, uye kugona kwenyu kuvaka tsandanyama kunoderera.

Kazhinji, unofanira kuedza kuwana huwandu hweprotein yaunoda kubva muzvikafu zvakakwana. Mienzaniso:

• Salmon nedzimwe mhando dzehove
• Mazai nemachena ezai
• Yogati yechiGiriki
• Nyemba nenyemba
• Huku
• Tofu
• Chizi dzisina mafuta akawanda

Zvisinei, kana nguva iri pfupi, pamusoro pekuva nemapuroteni pakudya kwega kwega, unogona zvakare kushandisa mapuroteni eupfu kana mapuroteni anosanganiswa pakati pekudya. Asi yeuka, izvi zvinongova zvekudya zvekuwedzera, kwete zvekudya zvikuru.

"Mapuroteni anobatsira tsandanyama kupora," anodaro Sedlacek. "Zvinobatsira zvikuru kudya magiramu makumi maviri nemashanu kusvika makumi matatu nemashanu epuroteni mushure mekurovedza muviri, nekuti ndipo panowanzo shandiswa nemuviri."

Mafuta - Sosi yechipiri yesimba nezvimwe!

Kazhinji, zvakakosha kudya chikafu chine hutano uye chakaringana chine michero yakawanda, miriwo, uye mapuroteni ezvirimwa kana emhuka. Izvi zvichitaurwa, mafuta ane hutano (senge mafuta emuorivhi, avocado, hove dzine mafuta) anoitawo basa rakakosha senzvimbo yechipiri yesimba. Haangokuzadzisi nekukurumidza chete, asi anobatsirawo muviri wako kutora zvimwe zvinovaka muviri, zvakaita semavhitamini anonyungudika mumafuta, zviri nani.

Saka, usafunge kuti, "Mafuta haana kunaka." Zvakakoshawo kuti mutambi adye mafuta akakodzera, nehuwandu hwakakodzera.

Zvekuwedzera - Kana zvichidikanwa chete, uye nekungwarira!

Kana zvasvika kune zvinovaka muviri (semapuroteni kana zvinwiwa usati waita maekisesaizi), zvinofanirwa kushandiswa zvishoma uye nekungwarira. Sezvo iwe, semutambi, uchidya chikafu chakawanda kupfuura vanhu vose, zvinovaka muviri zvinofanirwa kushandiswa chete kuzadza misiyano yekudya kwako. Hazvifanirwe kushandiswa sekutsiva chikafu.

"Tinofanira kuedza kutevedzera nzira yekutanga kudya zvakanyanya sezvinobvira, nekuti muviri unogona kushandisa chikafu ichocho zviri nani pane zvinovaka muviri," vanotsanangura kudaro Ms. Sedlacek.

Nguva - Zvese panguva chaiyo!

Kana zvasvika pakudya uye zvekudya zvemazuva ano, nguva yakakosha zvikuru. Edza kudya zvekudya zvitatu pazuva, uchidya zvekudya zvemazuva ano pakati pazvo, panguva dzakasiyana-siyana. Kana zvasvika pakurovedza muviri, unofanira kudya chimwe chinhu chidiki (kazhinji chine makabhohaidhiretsi kana mapuroteni) awa imwe chete kana maviri usati waita kurovedza muviri uye wapedza.

"Kugara tichiita zvinhu zvakafanana kwakakosha zvikuru," Sedlacek anosimbisa. "Patinopinda mukurovedza muviri, kana tisina simba rakakwana rekuburitsa simba, muviri wedu unogona kutanga kuburitsa simba kubva mutsandanyama dzedu. Saka, zvakakosha kudya chimwe chinhu tisati taita maekisesaizi."

Fungidzira uchienda kugym mangwanani. Kana ukamuka mangwanani, wodya bhanana kana yogati negirazi remvura wotanga kurovedza muviri mushure memaminitsi makumi matatu kusvika makumi matanhatu, uchawana simba rakanaka. Uyewo, kana ukadya zai rimwe chete kana maviri, huku uye mupunga mushure mekudzoka kubva kugym, tsandanyama dzako dzichapora nekukurumidza.

Chii chinofanira kuitwa zvinotevera?

Kudya Kwemitambo Kunoda Kugadziriswa Kwakawanda, kunyanya paunenge uchangotanga. Kushanda nenyanzvi yezvekudya pamwe nemudzidzisi wezvekurovedza muviri kunogona kukubatsira kuwana rutsigiro rwaunoda pamamiriro ako ezvinhu chaiwo.

Uyewo, kana uchinzwa dzungu, musoro wakaneta, kana nzara yakanyanya, zvichida imhaka yekuti hausi kudya zvakakwana kuti ugutse zvinodiwa nemuviri wako pakurovedza muviri kana kuti hausi kunwa mvura yakakwana. Kana zvakadaro, zvakakosha kuedza kuyera shuga yeropa rako nemaelectrolyte. Zvakare, usakanganwa kuona chiremba kana matambudziko aya akaramba aripo.

Zvinhu zvakakosha zvekurangarira (Mharidzo Yekuenda Kumba)

• Kugadzirisa muviri wako ndiko kwakakosha: Mutambi wega wega akasiyana. Tsvaga rubatsiro kubva kune nyanzvi yezvekudya kuti ugadzire hurongwa hwezvekudya hunokushandira.
• Usakanganwa kunwa mvura yakawanda: Inwa mvura yakawanda usati waita maekisesaizi, panguva yekurovedza muviri, uye mushure meekisesaizi. Funga nezvekunwa ma electrolyte panguva yekurovedza muviri kwenguva yakareba.
• Simba Rinobva kuMakabhohaidhiretsi: Aya ndiwo manyuko makuru esimba rekurovedza muviri. Inwa kunyanya usati waita maekisesaizi.
• Mapuroteni anobatsira kukura nekugadzika tsandanyama: Isa mapuroteni pakudya kwega kwega, kunyanya mushure mekurovedza muviri.
• Mafuta ane hutano akakosha: Izvi zvinobatsirawo pakupinza simba uye zvinovaka muviri mumuviri.
• Zvekudya Zvinovaka Muviri Chenjerera: Zvekudya ndizvo zvinotanga. Zvekudya zvinovaka muviri ingori nzira yekuzadza mipata.
• Kuronga nguva kwakakosha: Idya panguva yakakodzera, maererano nekurovedza muviri kwako.
• Teerera muviri wako: Usaregeredza kuneta kana dzungu. Tsvaga rubatsiro rwechiremba kana zvichidikanwa.

Kuti uite zvakanaka semutambi, zvakakosha kurovedza muviri zvakanaka uye kudya zvakanaka. Saka, funga nezvezvinhu izvi uye ita kuti basa rako remitambo ribudirire zvakanyanya!

Kudya kwemitambo , kurovedza muviri, kudya zvine hutano, kudya kwevatambi, kunyorovesa mvura, makabhohaidhiretsi, mapuroteni