Pilates inosanganisira basa rakawandisa mumusoro uye mat. Vanhu vazhinji vanobvunza kuti chii uye nguva ipi yekudya vasati vamboita Pilates . Hapana kudya kwakakosha kwePilates. Zvisinei, kune zvinhu zvishoma zvokufunga pamusoro pezvokudya apo iwe unogadzirira kubasa kwako.
Nguva uye Kuti Zvokudya Zvakawanda Sei Pamberi Pedates Session
Sezvo pane zvakanyanya kusimbiswa muPirate pakushandisa mimba yako yemimba, iwe unoda kuva nechirwere chisina chinhu.
Nheyo yako ichave yakabatanidzwa zvizere uye zvakanakisisa kuti iwe wakadya zvishoma pazvokudya zvako zvokupedzisira. Iwe unogona kunge uchirega zvakanakisisa kuva nechingwa chiduku awa kana maviri pamberi pekirasi yako.
Chimwe chikonzero ndechokuti iwe unoda kudya kuitira kuti une simba rakakwana rekushanda kwako. Kana iwe ukasvetuka mangwanani-ngwanani kana kuti wava maawa akawanda kubva pawakadya, unogona kupera simba mukati mekushanda kwako. Zvakanakisisa kudya zvishoma zvishoma.
Zvokudya
Kuti uwane zvakakwana Pilates sepfungwa / muviri muviri wakakwana, iwe unoda kutarisa kuti ndezvipi zvekudya zvinokuita iwe unonzwa wakanyatsogadzirisa. Dzivisa chero chinhu chingaita kuti iwe gassy kana iwe uzive ichakupa chirwere chemucheche.
Mahydrohydrates akakomba uye maperembudzi akaonda, ane mafuta akakwirira, ane sarudzo dzakanakisisa dzepamberi yePirates yekudya sezvavanosimbisa simba zviri nani kudarika carbs chete kana zvinhu zvinoshuga. A protein shake iyo inoshandisa michero inogona kuva chinhu chakanaka, chisarudzo.
Iwe unogona kugadzirisa chiyero chemugove kuti chifanane newe. Yogurt nemichero kana chikamu chiduku che oatmeal inogona kupa yakaoma makhahydrates. Peanut butter pamusoro pezvokudya zvezviyo zvakakwana kana pamusoro pezvibereko mune imwe nzira inokurumidza uye yakaoma carbs uye protein.
Kunwa Pamberi uye Pakati PemaPirates
Pilates iri nyore kuenzanisa kushingaira kwekuita muviri uye haisi kuumba chido chekunwa zvinodhaka zvemitambo, asi iwe unoda kuva hydrated.
Mvura nguva dzose isarudzo yakanaka. Saka haisi kusvetuka mudumbu rako, kunwa girazi remvura 90 maminitsi kusvika paawa isati yasvika. Mumuviri wako uchava nenguva yekubvisa zvimwe uye iwe uchatanga zvakanaka-hydrated. Iva nehombodo inowanika kupisa mukati mekirasi kana iwe uchinzwa nyota.
Zvokudya shure kwePilates
Iwe unoda kuve nechokwadi kuti muviri wako une zvakawanda zvezvibereko izvo zvichange zvichida kusimbisa masimba ako uye kuzadza simba rako. Iva nechimwe cheprotein chine smoothie mushure mekirasi kana chiedza chakavhara chinosanganisira mapuroteni pamwe nemakrohydrate.
Zvokudya zvako pakati pekushanda zvichatsigira kana iwe une chinangwa chekurema kwekurema kana iwe unongoda kudya zvakakosha mumuviri wako. Nepo iwe unogona kushandisa Pilates pamwe nekurovedza muviri sechikamu chepurogiramu inopisa yekushanda , nyanzvi dzinoti vanhu vashomanana vanoderedza uremu kubva pakurovedza muviri chete. Iwe unoda kushanda pakuderedza yako calori inowanikwa zvachose.
Kuita maPirates kunogona kukukurudzira kuti uwedzere muviri wako nani nekudya zvinovaka muviri uchibvisa makoriki asina chinhu. Izvozvo zvinogona kuva nehutano hunobatsira kana iwe uchida kupera muviri kana kwete. Sarudza chikafu chinotevera maAmerica Dietary Guidelines.
> Sources:
> Basa reMumuviri weHutano Hwehutano. Nzvimbo dzeDaase Control uye Kudzivirira. https://www.cdc.gov/healthyweight/physical_activity/index.html.
> Kutara Nguva Yenyu Yaka-Pre-Post-Workout Nutrition. Academy of Nutrition uye Dietetics. http://www.eatright.org/resource/fitness-kudzidzira / kudzidzira- kudya-kudya-kutadza-kudya- kudya.
> Dhipatimendi reUnited Health of Health and Human Services uye Dhipatimendi reMari reUnited States. 2015 - 2020 Dietary Guidelines kune vokuAmerica . 8 th Edition. December 2015.