Zvokudya Zvakanakisisa Zvokudya Usati Waita Basa
Zvichida kuva wakaoma muimba yekurovedza muviri kana kufara nechiedza chemadio cardio, zvakakosha kudya kudya kwakakodzera usati wamboita basa rako.
Idya Kuti Utsigire Basa Rako Rokuvhiya
Muviri womunhu unoda michero yakanaka yehutano hwemitambo . Kuti uchinzwe "wakagadzirira kuenda" kuti uite basa rakaoma, zvichave zvakakosha kudyira simba rakakwana.
Mishonga yakanakisisa yekuita kuti muviri wako uite zvekugadzirira uchauya kubva kumaginhaidhaini ane utano. Carbohydrates neyo tsanangudzo yakajeka ndezvokudya zvinopa simba kuti rishandise muviri kunoshanda zvakanaka.
Carbohydrates Inopa Energy
Izvo zvakanakisisa kusati kwashanda kwekudya kwezvokudya zviya zvinoratidzika zviri nyore uye zvakaoma makhahydrates . Zvinyorwa zvinokonzerwa nemakrohydrates zvinosanganisira michero uye majisi chaiwo asi zvinokonzerwa nekarbs zvinoreva zvokudya zvakakwana sezviyo zvakawanda uye oats.
Munhu wese akasiyana mukugadzirisa kwekugadzira. Nutrient nguva ndeyekufunga uye inofanirwa kurongedzwa nekushanda kwako. Vamwe vanhu vanonzwa vachidya zvakanakisa kudya kwemafuta uye vachivhima mushure memaminitsi makumi matatu, asi vamwe vanogona kutambura kubva mudumbu kunotsamwisa.
Zvokudya zvose zvinoda simba kuti dzicheke. Kamwe kana kudya kuchipedza, chinangwa chedu chedu ndechekuputsa uye kunwa mishonga. Kudya zvokudya kunodzivirira ropa richiyerera kusvika mudumbu uye kure nemisimba yedu. Izvi zvinotsanangura kuti sei kusuruvara kunogona kuitika kana kuita basa kuchiitwa nokukurumidza mushure mekudya.
Mutemo wakanaka wegumbo ndeyekutendera kweawa imwe chete musati maita zvekuita. Izvi zvinobvumira nguva yakawandisa yekudya uye kushandiswa kwezvibereko zvinokosha. Mumuviri wako uchave wakagadzirirwa uye wakagadzirira kurwisa basa guru.
Kutora nguva yekudya kunotangira
Pasinei nokuti unosarudza kuitei, kusarudza maitiro e- carbohydrates inokosha. Vanopa simba rakawanda rekushanda panguva yako yekuita basa uye kuchengetedza hutano hwakanaka.
Uri kuronga kuita zvekuita mukati meawa yekubuda pabhedha here? Kudya chimwe chinhu chiedza kunosarudzwa uye kunoderedza dambudziko rekurwadziwa kwemudumbu. Unakidzwe neapuro kana yakagadzirwa chaiyo michero smoothie kusimudza shuga yeropa uye kupa simba rinokurumidza kuropa.
Kana uri kuronga kuita basa mushure mekupedzisira, kudya kukuru kwekhabhohydrates ndiko kusarudzwa kunowanzoitwa. Oatmeal nemukaka uye rutivi rwezvibereko zvinogona kutora kusvika maawa matatu kuti ape.
Mhosva uye kukanganisa nekutanga kushanda kwekudya kudya ndiyo ndiyo yakanakisa mudzidzisi. Iwe uchadzidza kuti zvii zvinoita kuti unzwe wakanakisisa panguva yekudzidzira. Ngwarira muviri wako, manzwiro aunoita, uye nyora nguva uye rudzi rwezvokudya zvinopedzwa musati wapedza basa.
Tora Zvimwe Zvokudya Zvokutanga Kunoshanda
Pasi pane mamwe mazano makuru ekugadzirira kudya. Havangokubvumiri kuenda chete asi kupa simba rakakwana kuti apedza basa rakakura:
- Zvibereko : Bata waunoda uye enda! Bhanana, maapuro, peaches, pears uye blueberries zvose zvinosarudzwa zvikuru uye zvichapa simba rinokurumidza kuita basa rakanakisisa. Zvibereko zvekakani, kunyange zvazvo zvisingafadzi semafuta, zvinogamuchirwa chero bedzi pasina shuga yakawedzerwa uye yakazara mumashizha awo ezvibereko.
- Huchi inotonhora kana inotonhora: Zviyo zvose kana zviyo zvakagadzirwa nemashizha zvakadai sewaatmeal kana bran bran zvinopa hutano hwakasimba uye nguva refu kwenguva refu. Unakidzwe ne organic almond, soy, kana chiedza chemazuva kana chichireruka.
- Gorosi nemapurotini , mafuta ane utano , uye michero: Mbeu yega yega kana yakasimudza gorosi yegorosi nemunyu waunoda huni, kana kuti ane mazai ehomwe huru uye rutivi rwezvibereko zvako zvaunofarira inzira yakanaka yokutanga zuva uye inopa muviri wako hardcore session pajimini kana kure kure.
- Smoothies: Kuvirisa imwe kapu yemichero yako yaunofarira neamamondi, soy, kana mukaka wakajeka kana ukarambidzwa uye ice inogadzira chiedza chinonaka cheavo vanoda kuve nokugadzira mukati maawa awa mushure mokunge vabuda pamubhedha.
- Darika zvasara: Rino kana ruvara rune ruvara runoita simba guru rekudya rakavhenganiswa nemaoko mashoma emiriwo, kana michero mitsva uye inosaswa mavanga mashoma. Wedzera kubata kweSinamoni kuti uparadze zvimwe zvinonaka kune ndiro.
Inwa Zvakawanda Mvura
Mukuwedzera pakudya kudya kwakagadzirwa nema-carbohydrates mushure mekuvhima, zvinokoshawo kuti ugare hydrated pamberi uye panguva yekurovedza muviri. Miviri inokosha inorasikirwa kuburikidza ne sweatshi redu. Muviri womunhu uri pamusoro pemakumi matanhatu kubva muzana nemvura iyo inwa mvura yakanyanya muzuva rose inokosha.
Sources:
ACSM.org Nyaya, Kudzivirira "Chiedza Chakatsika-Fuel" Mukutsungirira Kuedza Kudzidzira, Andrea Hacker Thompson, MS, RD, 1/9/12
CDC.gov, Zvokudya zvevanhu vose, makhahydrates , ekupedzisira akaongororwa Dec. 2012