Apo, Chii uye Zvokudya Zvakawanda Sei Pakuseta Kurovedza
Nguva yezvinhu zvose uye kana iyo inosvika pakudzidzisa uremu uye kuvaka musimba, zvinhu zvose zvinotofanira kutorwa nguva yakakwana kuti zviwane zvakanakisisa. Izvo zvine simba zvekudya uye kushandiswa kwemvura zvinoshandiswa mune zvemitambo uye kushandiswa kwemitambo zvakakosha kuronga apo iwe unotarisa kuvaka simba uye musimba. Heano mazano edu ekuti, ndezvipi uye zvakadini kuti tidye zvakapoteredza zvidzidzo zvako.
Zvokudya Nguva NeMitambo uye Kuita Maitiro Okudzidzira
Sezvo chikafu chinokosha, zvakadai semakrohydrate, mapuroteni nemafuta, inopa simba mumuviri, apo iwe unopa izvo zvinovaka muviri - uye zvishoma pamwero waunovapa - zvinogona kukanganisa zvaunoita kana mukurovedza kana panguva yechiitiko. Kuti uronge zviratidzo zvako, tanga kubva pane zvaunofanirwa kudya iwe zuva rose, uye wozopinda muzvikamu zviduku. Heino nzira:
- Iko kusati kwamboita basa, kusanganisira mvura
- Zvokudya uye mvura inoshandiswa panguva yebasa (kazhinji hapana chinhu panguva yekurevedza kudzidzisa chete)
- Zvokuita-zvekuita zvokudya uye mvura
- Zvose zvokudya zvinoshandiswa kwemaawa makumi maviri nemasere, kunyanya makhahydrates
Zvinhu izvi zvinoda kuchinjwa kuti simba riwedzere uye kushandiswa maererano nesangano chero ripi zvaro, zvikamu zvemaawa makumi maviri nemaviri uye kupedza nguva dzekudzidzisa.
Kudzidzisa Kuremura vs. Kushivirira Kudzidzira Kudya
Maitiro aunofanirwa kudya kuti uwedzere kuenzanisa uremu hwekudzidzisa sendima ndeyekusiyana zvakasiyana nekudya kuti uwedze nguva refu yekudzidzisa kudzidzisa, kushambira kana sangano remitambo sangano iro rinogona kusanganisira zvimwe kana zvishoma zvishoma kupfuurira maawa maviri kana kupfuura.
Basa rakadaro rinosanganisira mari yakawanda yekushandisa simba uye kudya kwekudya kuenzanisa. Sezvo tichifunga nezvekudzidziswa kuyerwa nekugadzirwa kwemuviri, tichagovera mufananidzo wekudya nguva yakatarwa yekuvaka musuru.
Zvokudya Zvokutanga-Kudzidzira
Ichi chikafu chinokosha sezvo zvisingakoshi kuratidza zvakaoma pachitinha chisina chinhu.
Zvamunoda kutarisa ndezvokudya zvako zvekoriori uye basa rinopfuura maawa 24.
Ngatitorei muvharoji wevhesi inenge maminitsi makumi manomwe kusvika ku90, kusanganisira maminitsi makumi maviri nemakumi matatu emakoto. Zvasara ndezvimwe zvinhu zvakasiyana-siyana zvemasero uye zvinodzokorora pane zvakasiyana-siyana uye zvichida mamwe mabasa edunhu. Ichi chikava sangano rakasimba kwazvo uye vamwe vanoita zvishoma pane izvi kuburikidza.
Zvakakodzera, kudya kukuru kunofanira kutorwa maawa matatu kusvika mana musati wapedza chirongwa chako, uye iwe unofanirwa kuva nechingwa chiduku pamaminitsi 45 kusvika ku75 musati wapedza chirongwa, zvichienderana nekuti unorega sei zvokudya mukati mudumbu paunenge uchidzidzira. Sezvaunoswedera pedyo nekurovedza muviri, mvura yakasviba, yakadai semidziyo yemitambo, mvura yekoncoti uye maitiro ega-carbohydrates, achagara zvakanaka uye achakurumidza kukurumidza. Kurovedza mangwanani-ngwanani kunogona kujekesa nguva iyi, uye iwe unogona kutora zvimwe zvekudya munguva yekurovedza muviri kana iwe uchiri mangwanani kwekudzidzisa chirongwa.
Protein. Iko kusati kwatoita maitiro ezvokudya kunofanira kusanganisira mapuroteni nemakrohydrate. Ongororo yapfupi inoratidza kuti purogiramu shoma yakatorwa mushure mekudzidzira kuvhara muviri kunobatsira neprotheni kuve nekusimudza uye kushandiswa kwemisisita muchikamu chekudzorera. Pasina kunyatsogadziriswa chidimbu cheprototi musati maita zvekuita, kunyange humwe hutsvakurudzo hunoratidza huwandu hunotiwo hubatsire kuburitsa.
Iwe haunoda mapuroteni akawanda kuti uite izvi: 10 kusvika ku20 magamu ndezvose zvinodiwa. Girazi yemukaka wakaoma ine magiramu gumi emapurotini. Iwe hausi kunyanya kudikanwa mapuroteni emaprotini, kunyange zvazvo asingakuvadzi.
Carbohydrate. Kuwanda kwemakinhydrate iwe unofanirwa kudya asati unodzidziswa kunobva paurefu uye kusimba kwechikwata chekudzidzira kana chiitiko uye nguva kubva pakudya kwekupedzisira kwekupedzisira. Zvinonzwisisika, zvakasiyana nemhanyi anomhanya, haufaniri kutakudza karafu mushure mekudzidzira muviri. Mamwe makhaidhydrate, kunyange zvakadaro, muchimiro chekuzununguka kana zvishoma zvimedu zvechigunwe kana zviyo zvinofanira kuve zvakakwana kuchengetedza glucose yeropa kubva pakuderera zvakanyanya mukati mekugadzirira.
Muzviitiko zvose - mapuroteni uye carbs - sarudza chimwe chinhu chaunoziva kuti hurongwa hwako huchanyatsotsungirira. Izvi zvinogona kuva nyaya yekuedzwa uye kukanganisa. Zvokudya zvepamusoro-soro, zvakadai semichero, nyemba uye guru-bran bransi inogona kunge isina kunaka kune vamwe vanhu. Vamwe vanhu vane shungu dzefructose, saka michero kana mashuga zvingasafanane nazvo.
Fluids. Inwa mvura yakakwana kuitira kuti urini ruvara ruve ruvara rwemavara, uye kwete ruvara ruvara. Izvi zvichakuudza kuti iwe unofungidzirwa zvakanaka. Iwe haufaniri kuti urini ruvara rwako ruve rwakakwana.
Kufuridza uye Kuvandudza Pakurovedza
Mafuta uye mafuta. Kana ukaronga pakudzidzisa kwenguva yakareba kupfuura awa nepamusoro-soro, iwe unofanirwa kutora anenge 400 milliliters (14 fluid ounces) yezvinodiwa zvemitambo (anenge 7% emakrohydrate uye 25 gramu yemakinhydrate) mumaminitsi makumi matatu nemakumi matatu. Kana zvakanyanya kupisa uye iwe ukasuruvara zvakanyanya, unogona kunge uchida zvimwe zvishoma, asi kwete zvakawanda. Izvi zvicharamba kuchengeta ropa rekuisa ropa zvakanaka, uye iwe haungasviki matoro ako glycogen nokukurumidza - zvichiita kuti iwe uite zviri nani - uye haungapindi kune imwe nzvimbo, yakakwirira-cortisol yenyika, umo musuru uye musimba inogona kutambura.
Post-Exercise Refueling for Weight Training
Heino ndiyo nzira yakanakisisa yekuwedzera refu uye yekugadzirisa shure mushure mezviremba zvekuyera kwako zvichienderana nouchapupu huripo mumishonga yemitambo.
Fluids. Muawa yokutanga kana kuti, edza kunwa mvura yakakwana kuti uwane izvo zvawakarashika pamwe ne50% pamusoro pazvo kuti uwane mari yekushandisa mari yekushandisa, kunyanya kana uchida kudzidzisazve zuva iroro. Iwe unogona kuyera mvura inopera yakarasikirwa nemuviri unorema kare uye shure. Kurema kurairirwa hakusi iyo inonyanya kukosha kuita basa rekushandura kwemvura, saka ingova nechokwadi chekuti unogara hydrated usina kunwa zvakanyanya, izvo zvinogona kuva nengozi.
Protein. Idya girasi 10 kusvika ku20 yemapuroteni ane carbohydrate mukati memaminitsi makumi matatu emutambo wako. Chinangwa chakanaka .8 kusvika ku1 gramu paundi pound ye uremu hwemisi pazuva pazuva rose muprotini inoshandiswa. Zvishoma zvingave zvakakodzera kukwidziridzwa kwechighter.
Carbohydrate. Idya magiramu 50 kusvika ku100 emakrohydrate munguva pfupi mushure mekugadzirira. Zvimedu zviviri zvechingwa nouchi zvinenge 50 gramu. Iwaini yemamita 600 ml inenge magiramu 40. Zvadaro, idya mafuta akawanda ega-caridhi kuti ape basa rako kupfuura nguva yekurovedza kwako uye kukwikwidzana. Kuti uwane hutano hwemazuva ose, kudzidzisa uremu uye kuvaka muviri, zvinodikanwa zvichava mumakiromita maviri kusvika ku3 emakrobhohydrate pound ye bodyweight zuva rega rekudzidziswa. (Kutsungirira vadzidzisi, vakadai semarathoners uye triathletes kazhinji vanoda zvakawanda kupfuura izvi.)
Kuisa Nguva Yako Yokudya Pamwe Chete
Yeuka kuti chikafu chinopisa muviri wako uye nyatsofungisisa mazano aya kuti akwanise zvaunoda uye kudzidziswa. Kana iwe uchinzwa kuti urongwa hwako hwekudya hwakawandisa kana husina kukwana, usatya kutya kupedza zvinhu kuti uwane zvakanaka.
Sources
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