Iyi inyaya yakakurumbira inobva mupfungwa yokuti hutachiwana hwehuga hwako huri pasi kana iwe wapedza usiku hwose usingadyi iyo, inofanirwa, inowedzera mafuta akawanda kupisa panguva yekurovedza muviri.
Unonyatsopisa Mafuta Here?
Kwete hazvo. Dambudziko nderokuti nekuda kwekuti uri kushandisa mafuta akawanda sehuni hazvisi kureva iwe uri kunyatsopisa mafuta akawanda pamuviri wako.
Kupisa mafuta kunowedzera pamusoro pekushandiswa kwemarori, kwete kungoenderana nemhando yemasimba muviri wako uri kushandisa pakushanda kwako.
Pane dzimwe nyaya dzinoverengeka pamwe chete.
Kunyanya kuongorora kumwe kwakaratidza kuti koriori yako inopisa yakafanana panguva ye cardio kana iwe uchidya kana kwete. Izvozvi, mune ino zvidzidzo , yakabudiswa mu National Strength and Conditioning Journal , Munyori Brad Schoenfeld anoratidza kuti kushanda munguva inotsanya kunogona kuchinja mapuroteni ako, kuideredza kusvika kusvika 10,4%. Kana uri kuedza kuvaka musumbu, ndiko kurasikirwa kukuru.
Sezvaanoti:
Sezvo mutemo wehuwandu, kana iwe uchipisa mafuta akawanda ega mukati mekuvhima, iwe unogona kupisa mafuta akawanda munguva yekuzorora-chema uye pamwe chete.
Pakupedzisira, kana iwe ukasvetuka chikafu chako kana muhomwe, unogona kusakwanisa kushanda kwenguva refu kana zvakaoma kana uine nzara. Izvozvo zvinoreva kuti iwe unogona kuguma uchipisa zvishoma maekoriki kupfuura iwe kana iwe ungadya chimwe chinhu uye wakashanda zvakaoma.
Batsiro Yokudya Usati Wadzidzira
- Inogona kukurudzira kugona uye simba rinobudirira
- Inogona kukubatsira kurambira kwenguva yakareba, kushanda nesimba zvakanyanya
- Inogona kukubatsira kuti usapinda shuga yakaderera yeropa, iyo inogona kuita kuti unzwe uchinetseka kana uchinetseka
- Inogona kuita kuti kushanda kwako kunakidze (sezvo iwe usingafungi nezvekudya nguva yose)
Chinokosha ndechokuti, isu tose tinofanira kuwana nzira inoshanda kwatiri. Iwe unogona kunge uchiita zvakanaka cardio usina kudya mangwanani, asi kudzidzisa simba kunoda mafuta akawanda kuti aite zvinetso zvako.
Mhinduro yakanakisisa kune izvi ndeyokuita izvo zvinoshanda kwauri. Usava nenzara nokuti iwe unofunga kuti uri kupisa mafuta akawanda. Shure kwezvose, kana iwe uchicheka pfupi kana kuti kuderedza kusimba kwekuda kwemazuva mashoma, mafuta akawanda uri kupisa zvakadaro? Chinhu chacho ndechokuti iwe unogona kuedza kuedza usati wawana izvo zvinoshanda uye zvisingaiti.
Kana iwe uchidya usati waita basa, iva nechokwadi chokuti iwe unopa muviri wako nguva yekugadzira. Kukura kwekudya, nguva yakawanda yaunoda. Asi, kana ukasarudza gorosi (100-200 makorikori) uye unonamatira nepamusoro yemotokari, iwe unogona kunge wakashandisa mushure memaawa anenge 30-60.
- Banana kana chero mhando ipi zvayo yemichero
- Yogurt yechiGiriki neyezvibereko
- Oatmeal
- Simba bar kana gel
- Fruit smoothie
- Sports drink
- An apple with cheese
Kana iwe usingakwanisi kugona kudya chero chinhu pakutanga, ingoedza sop juice yegurisi kana zvichida kurira kweganola. Kunyangwe simba shomanana rinogona kuita musiyano mukushanda kwako.
Sources:
Kirwan J, O'Gorman D, Evans W. Zvokudya zvine mwero zvine mwero musati maedza kutsungirira zvinogona kuwedzera kushanda. 1998. J Appl Physiol 84: 53-59.
Schoenfeld, Brad MS, CSCS. "Ko Cardio Mushure mekunge Usiku Hurefu Ikurumidza Kuwedzera Kurasikirwa Kwemafuta Here?" Strength & Conditioning Journal 33.1 (2011): 23-25.