Dzozai Simba uye Kugadzira Masumbu
Mushure mekuvhima-kudya zvekudya uye zvinwiwa zvinogona kubatsira vatambi kuti vawane nokukurumidza mushure mekuvhima uye vagadzirira kugadzirira kana kutevera. Nyaya inotevera inosanganisira mazano anobatsira vatambi vemwoyo murefu kukurumidza kudzorera zvinyorwa zveglycogen zvakasara, rehydrate, uye kugadzirisa mishonga mushure mushure mokuvhiya. Iwe uchadzidzira zvimwe zvekusarudza zviri nani mukudya zvekudya uye zvekunwa zvinwiwa uye nguva yakakwana yekudya zvokudya zvekudya zvakare.
Zvakanaka Zvokudya Zvokudya Zvine 4: 1 Carb / Protein Ratio
Kutsvakurudza kunoratidza kuti kudya chiyero chechina: 1 cheglupuhydrate kuva mapuroteni mushure mekuita muviri kunowedzera munzvimbo dzepamusoro dzeglycogen kupfuura kudya carbs chete. Kuwedzera mapuroteni akawanda, zvisinei, inononoka kudzoka kwezvemhepo uye kugadzirisa glycogen, saka chiyero chechina: 1 chinoratidzika chakanakisisa kune vateereri vanotsungirira vanodzidzisa zuva rega rega. Mitambo kugona zvokudya uye zvinodhaka zvinoshandiswa asi zvinodhura. Iwe unogona kuwana zvikakodzana zvakafanana nechingwa kana kudya kunosanganisira mbeu yose, michero, uye mukaka. Edza izvi zvingasarudzwa zvinoitwa mushure mekuvhiya:
- 1 bhanana yakasvibirira uye girazi remukaka wakaita mafuta.
- A ndiro ye granola ne 1 C yakaderera mukaka.
- Iko-fat-yogurt yogurt ne 1/2 C yemakorowa matsva.
- Almond muhari wegorosi yose yegorosi.
- Bhodhoro rembeu yakakwana-ine mukaka wakaita mafuta.
Kudzorera Tariro: Kudya MuMaminitsi 30
Kuti uwane zvakanakisisa kubva pamashure ako -maitiro ezvokudya , shandisa magic 4: 1 yemu-carbohydrate-to-protein mukati yemaminitsi makumi matatu ekupedzisa basa racho. Kunyanya kudya 100-200 gramu yemakrohydrate mukati maawa maviri ekutsungirira kurayirirwa kunokosha pakuzadza mabhuku asina glycogen asina chinhu. Zvisinei, tsvakurudzo inoratidza kuti kudya chiyero chechina: 1 chemakinehydrate-to-protein mukati memaminitsi makumi matatu mushure mekuita muviri kunobatsira vatambi vanochengetedza katatu kakawanda glycogen sevaya vanomirira maawa maviri kuti vadye.
Kudzorera Tariro: Shandisai Mvura
Mushure mekushanda kwako, inwa mvura yakakwana kuti ushandure chero mvura ipi zvayo yakarashika kuburikidza nekutuka. Nzira yakanakisisa yekuona kuti zvinwiwa zvakadini ndeyokuzviyera iwe pachako uye mushure mekunge uite basa rimwe nerimwe. Zvadaro, nokuda kwemaundi ose emuviri wehutachire hwawakarashika, iwe uchada kudya anenge makapu matatu emvura.
Kana ukakanganwa kuzviyera, iwe unogona kushandisa "cheki chevara" kuti uwane pfungwa yakaoma yehuwandu hwehutachiona. Iyi cheki inongoreva kutarisa ruvara rwemuti wako mumaawa mashure mushure mekuita muviri. Urinha yako inofanira kunge yakajeka muhuvara, saka kana iwe uine rima, iwe wakanyanyisa urinha, unogona kunge usina mvura uye unoda kudya mvura yakawanda.
Kudzorera Tariro: Usashandise Kuda
Iwe uchakurumidza kukurumidza mushure mekurovedza muviri kana iwe usingazvibvumi kuti urege kupera mafuta munguva yekurovedza muviri. Izvi zvinoreva kuti unofanirwa kugara uri pamusoro pezvokudya zvako nekudya kwemvura apo iwe unoshandisa. Kunyanya hydration panguva yekurovedza muviri kunofanirwa nekuita kwako kushanda nesimba, nguva, kufanana kwehutano uye kunyange mamiriro ekunze. Asi kuti uchengetedze zviri nyore, inwa pamusoro pemukombe wemvura kwemaminetsi gumi nemashanu emwedzi.
Kana basa rako rinotora nguva inenge awa, iwe unogona kuwana pamvura chete, asi kana ukashanda zvakaoma kwemaminitsi 90, unofanira kudzorerazve ma carbohydrates akarasika. Funga kuvhara zvinonwiwa zvemitambo, simba rekushandisa, kana zvimwe zvekudya-nyore-digest, zvakadai semabhanana kana maonde matskin mubhagi rako rekurovedza kana muhomwe yakadzoka.
Kudzorera Tariro: Idya Zvakanaka Zuva Rimwe nerimwe
Kuti uratidze nguva dzose, iwe unofanirwa kugovera huwandu hwakanaka hwehupamhi-soro simba kumashandi ako ekushanda. Nzira iri nyore kune iyi ndeyokudya kudya kwekudya kwakanaka uye kuramba uchidya zvakasiyana-siyana zvekudya zvakanakisisa zuva rese.
Carbohydrate muchimiro che glycogen ndiyo mafuta anoita kuti muviri uve nyore, saka marashi akakwana anofanira kudyiwa zuva nezuva kana iwe unotarisira kudzidzisa nguva dzose. Mapuroteni nemafuta anewo nzvimbo mukudya kwako uye inofanira kupedzwa zuva rega rega. Pakati pese, kudya kwega kwega kunofanira kuva nehutano hwakasiyana-siyana wemakhahydrates, mapuroteni, uye mafuta.
Kudzorera Doro Zvinodiwa: Chocolate Milk
Chokoti mucheka ane kodzero yakakwana yekubatanidza carbs kune mapuroteni, izvo zvinoita kuti ive yakanaka yekudzidzira kunwa mvura. Ichokwadi, chidzidzo chekuenzanisa kuyerwa kwematunhu ekoroji ekambani yekutamba achishandisa kana kunwa kwemutambo kana kuti pasi-fat mafuta yakasanganiswa mukaka usina kuwana musiyano pakati pezvinwiwa zviviri. Zvinyorwa zvekutsvakurudza zvakaratidza zvakafanana maitiro ehutachiona uye kuneta, asi mushure mekunwa korocoti mukaka vatambi vaive nevaduku vashoma kinase (iyo inoratidza maitiro emusanganiswa) pane zvavakaita mushure mekunwa doro rinowanzoitika mune zvemitambo.
Kudzorera Doro Zvido: Endurox R4
Kune avo vanosarudza kusafunga zvakanyanya pamusoro pekunge-shure kwekuporesa uye vachida kukurumidza kunwa zvinosanganiswa, Endurox R4 yekunwa kunwa kusanganiswa kunoenderana nebhadharo. Edzai iyo mumvura, simbisai, uye muchawana chikamu che 4: 1 chemaginhaidhyti kune mapuroteni mushure mekuita kwenguva refu, kushanda kwakasimba . Iyi inzira iri nyore yekuzadza simba uye kubatsira kubva nokukurumidza pasina kufunga zvakawanda kana kushanda, asi zvinouya pamutengo.
Zvokudya zvinoenderana nekushandira: Carbohydrate = 50g, Protein = 13g, Fat = 1g, Sodium = 220mg, Potassium = 120mg, Calories = 260
Zvimwe
Kudzorera Doro Zvido: Hammer Regaining
Chimwe chakanaka chisarudzo chekunge uchitevedza muviri unonzi Hammer Recoverite. Kuwanazve kunopa mubatanidzwa wezvakanaka wezvivako pamutengo wakakodzera. Asi chinhu chakanakisisa pamusoro peHammer kupora zvinwiwa zvinogona kunge zviri kutora.
Zvokudya zvinoenderana nekushandira: Carbohydrate = 32.5g, Protein = 10g, Fat = 0g, Sodium = 74.4mg, Potassium = 19.2mg, Calories = 166
> Sources:
> Gilson SF, Saunders MJ, Moran CW, et al. Migumisiro yehutikiti yakashandiswa kushandiswa pamakona emisimba kugadzirisa panguva yakakura yekurovedza kwebhola. Med Sci Sports Exerc. 2009; 41: 508.
> Kammer L, Ding Z, Wang B, Hara D, Liao YH, Ivy JL. Cereal uye nonfat mukaka kutsigira mushure kupora mushure mekuita basa. [http://www.jissn.com/content/pdf/1550-2783-6-11.pdf] J Int Soc yeMutsetse Nutriti. 2009; 6: 2-12. .
> Rodriguez NR, DiMarco NM, Langley S; American Dietetic Association; Vanachiremba veCanada; American College of Sports Mishonga. > Nzvimbo > yeAmerican Dietetic Association, Dietitians yeCanada, uye American College of Sports Medicine: > chikafu > uye mitambo. J Amer Diet Assoc. 2009; 3: 509-527
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