Zvokudya mutambi anodya zvisati zvaitika, panguva uye shure kwekudzidzira muviri zvakakosha kune zvose zvinonyaradza nekushanda panguva yekurovedza muviri. Zvokudya zveMagetsi kusanganisira mabhadha, zvinwiwa, gel uye mamwe makodhihydrates anogadziriswa zvinogona kubatsira kudzivirira zviratidzo zvinokanganisa nzara panguva yekurovedza muviri uye kukuchengetedza kuti urege kukurumidza kushandisa simba rako.
Iyo huru inotyisa yehutu hwemagetsi anoshingaira ikakinhydrate iyo inochengetwa mumisumbu se glycogen mumazuva asati aita maitiro.
Zvinotora nguva kuzadza zvizere glycogen maduka, uye izvo zvaunodya mushure mokuvhiya muviri zvinogona kubatsira kana kudzivisa izvi. Kudya zvokudya zvakakodzera panguva yakakodzera mushure mekubata muviri kunokosha pakugadzirisa uye kuve wakagadzirira kushanda kwakatevera.
Zvamunodya musati maita zvekuita zvinowanzoenderana nezvido zvenyu zvakasiyana nezvinodiwa, asi zvinofanira kugadzirwa maererano nehuwandu, urefu, uye chimiro chekuita basa rauri kuronga kuita.
Nguva yekudya
Kushandisa muviri wakakwana haisi kunaka. Zvokudya zvinoramba zviri mudumbu rako panguva yechiitiko zvinogona kukonzera kusuruvara kwepamuviri, kusuruvara, nekupwanya. Kuti uve nechokwadi chokuti une simba rakakwana, asi unoderedza kusagadzikana kwemucheche, unofanira kubvumira kudya kunogadzirisa zvizere kusati kwatanga chiitiko. Izvi zvinowanzotora maawa 1 kusvika ku4, zvichienderana nei uye zvakadini iwe wadya. Munhu wose anenge akasiyana zvakasiyana, uye unofanira kuedza pamberi pekushanda kuti uone kuti chii chinokubatsira iwe.
Kana iwe uine rutsoka rwemangwana mangwanani kana zvakasununguka, zvakanakisisa kumuka mangwanani zvakakwana kuti udye nguva yako yekare yezvokudya.
Kana zvisina kudaro, iwe unofanira kuedza kudya kana kunwa chimwe chinhu chiri nyore kudya chinenge chichikwanisa kupera makore makumi maviri kusvika makumi matatu isati yaitika. Izvo iwe uri pedyo nenguva yenguva yako, zvishoma iwe unofanirwa kudya. Iwe unogona kuva nechikafu chemvura pedyo nechiitiko chako pane kudya kwakasimba nokuti dumbu rako rinochera mvura zvinokurumidza.
Zvokudya
Nemhaka yokuti glucose ndiyo inoshandiswa simba rinowanzoita zvekudzidzira, chikafu chisati chaitwa chikafu chinofanira kusanganisira zvokudya zvakakwirira mumakhahydrates uye zviri nyore kudyiwa .
Izvi zvinosanganisira zvokudya zvakadai sepasta, michero, chingwa, magetsi, uye zvinwiwa.
Mitambo Kudya Zvokudya
Kuronga chikafu chako uye kuziva uye nguva ipi iwe uchadya uye kunwa zvinokosha kana iwe uchikwikwidzana mune imwe nguva yezuva, seyimboti inosangana kana zvimwe zvinotamba. Funga nguva yenguva yako, chiyero chekudya kwako, uye simba rinodiwa. Uyewo, ziva nezvehuwandu hwehuwandu hwaunodya. Iwe unofanirwa kuronga mberi uye kugadzirira kudya uye kudya zvinonaka zvawaedza kare uye unoziva zvichagara zvakanaka newe. Usaedza chimwe chinhu chitsva pazuva rechiitiko.
Zvokudya Zvakarongwa
Kudya musati maita muviri kune chimwe chinhu chete mutambi anogona kugadzirisa kubva pane zvakaitika, asi mamwe mazano anowanzobatanidza kudya kudya kwakasimba maawa masere vasati vashanda, hove kana kuti yakakwirira yemakinhydrate simba kunwa maawa maviri kusvikira maawa matatu mushure mekuita muviri, uye kushandiswa kwemvura kushanda kweawa 1 vasati vashanda .
1 awa kana zvishoma musati makwikwidzana
- michero mitsva yakadai samaapuro, mavhenekete, mapeaches, mazambiringa, kana machero uye / kana
- Simba gels
- kusvika 1 1/2 makapu emuti wekunwa.
2 kusvika maawa matatu musati makwikwi
- michero itsva
- chingwa, bagels, pasta
- yogurt
- mvura
3 kusvika kumaawa mana musati makwikwi
- chibereko chitsva
- chingwa, bagels
- pasta uye tomato muto
- baked potato
- energy bar
- inodya mukaka
- yogurt
- mbiriso / chingwa nechingwa peanut butter, nyama yakaonda, kana cheese
- mvura
Glucose (Shuga) uye Kuita
Kana iwe uri mutambi wokutsungirira, uchapupu hunoratidza kuti kudya shuga (glucose) maminitsi makumi matatu nemakumi mana kusvika gore risati rasvika chiitiko chinogona kupa simba kana imwe simba rako rekutsvaga rakaderera kusvika kumazinga akaderera. Zvisinei, iwe unofanirwa kuedza nemaitiro akadaro mushure mekukwikwidzana nekuti vamwe vanhu havaiti zvakanaka mushure mekunge ropa rinokonzerwa neropa.
Caffeine uye Maitiro
Caffeine inoshanda seinovhiringidza panheyo yenheyo. Yakanga yafungidzirwa kuti iwedzere kutsungirira kuburikidza nekukurudzira kushandiswa kwemafuta akawanda kwemasimba uye nokudaro kuchengetedza glycogen mumisungo.
Kutsvakurudza, zvisinei, hazvioneki kutsigira iyo dzidziso. Apo caffeine inovandudza kutsungirira, inodaro nokuita seinosimudzira.
Caffeine inogona kuva nemigumisiro yakakomba kune vamwe vanhu. Vaya vane hanya zvikuru nemigumisiro yacho vanogona kunetseka, kunetseka kwematumbo, uye musoro. Kaffeine yakawanda inoratidzika uye inogona kukonzera kupera simba, izvo zvinoderedza kushanda.
Zvokudya Zvokudzivisa
Zvokudya zvine mafuta akawanda kana fiber zvinogona kuva zvakaoma uye zvinononoka kudya uye kugara mukati mudumbu kwenguva yakareba. Vachaitawo ropa mukati mudumbu kuti vabatsire mukudya, izvo zvinogona kukonzera kukuvara uye kusagadzikana. Zvokudya, donuts, fries, mbatatisi chips, uye mashizha emasipi zvinofanira kudziviswa musati mava kudya.
Ramba uchifunga kuti munhu wose akasiyana zvakasiyana uye izvo zvinoshanda kwauri hazvigone kushanda iwe wekudyidzana naye kana kurovedzwa naye. Chinhu muzvido zvevanhu pachavo uye zvekudya zvinodiwa, uye chirongwa chokudya chinhu chakanyanya chairo.
Sources:
DK, Carr C, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Post Practice Practice Protein Enhances Whose Body and Leg Protein Accretion in Human. Mishonga uye Sayenzi muMutambo & Kudzidzira. 2002 May; 34 (5): 828-37.
Res, P., Ding, Z., Witzman, MO, Sprague, RC uye JL Ivy. Migumisiro yeCarbohydrate-Protein Supplementation Pamusana Pokutsungirira MuKuedza Kuita Zvekuda Kuwedzera. International Journal of Sports Nutrition uye Kuedza Kuita Metabolism.
Nzvimbo Yakarongedzerwa Kubva kune Dietitians yeKanada, American Dietetic Association, uye American College yemitambo yemishonga, Canadian Journal of Dietetic Practice and Research mu Winter of 2000, 61 (4): 176-192.