Ndeapi mhuri kunze uko ine dhaniki muimba yavo? Vamwe vasikana vanoshandisa mavhareji emaawa 3-4 zuva rimwe nerimwe vachitamba. Vanogona kutamba vachitamba kuchikoro kana vachibatanidzwa nemapurogiramu ekudhanisa chikoro. Vakawanda vasikana vari kusvika kutamba nguva imwe mushure mekunge chikoro chiri kunze zvino kuenda kumba kunonoka kuti vadye zvakakodzera nemhuri dzavo. Zvose zvavanenge vachinetseka ndezvekuwana chikoro chakagadzirwa uye kuenda kunorara.
Mirayiridzo yekuita muviri wako semutambi haisi nyore.
Calorie Needs
Kuti uite zvakanakisisa, vatambi vanofanira kunge vakagadzirirwa zvakanaka pamakirasi, zvidzidzo, nekushanda. Dambudziko guru kune vatambi haisi kuisa huwandu hwezvokudya zvakakwana kuti huwane zvinodiwa zvekutamba. Kuongororwa kwakajeka kwekorori inoda panguva yekurovedza kunorema kwechikadzi ndeye 45-50 makorikiti / kg yehutatu hwehuviri (kg = lbs kuwanda / 2.2 muenzaniso: 100 lbs / 2.2 = 45.45 kg). Irooric inoda yemurume yakakwirira pane 50-55 makorikori / kg kiyero chemuviri.
Kushandisa mashoma emakorikoni kuchaita kuti simba rako riwanike uye zvechokwadi nechepasi makirijini inowedzera kudyiwa kwe micronutrients iyo inogona kuchinja kushanda, kukura, uye hutano hutano.
Carbohydrates
Kutanga, zvinyorwa zvemasimba emakhahydrates ndeye shamwari yakanakisisa yomutambi. Mumwe mutambi anofanirwa kunge ane chikafu chinopfuma muzvizere zvakakwana uye zvakakanyiwa makhahydrates. Makumi makumi mashanu nemashanu kubva kuzana makumi matanhatu ezviuru zvezvokudya zvavo anofanira kuva ma carbohydrates.
Carbs ndiyo inonyanya kushandisa simba kune chero mutambi wenhokwe nokuti inopinda muglucose uye inopisa misungo yako. Pasina glucose, unyanzvi hwekudha uye simba zvingave zvisingagadziriswi uye manzwiro ekunyanya kuneta angatora. Kunze kwekudya, mutambi anofanirwawo kugovera ma carbohydrate pamberi, panguva uye shure kwekirasi kana kushanda.
Kwinenge awa imwe nguva isati yatanga basa richitamba mutambi anofanirwa kupedza nokukurumidza simba reakagidhyrate kuti atange glucose kuwedzera. Sources yemakinehydrates inosanganisira zviyo zvose zvepasita, rizi, nyemba, chingwa chose chezviyo, uye michero itsva.
Mafuta
Mafuta anokoshawo. Mafuta anopa chimiro chese membrane yesero, iyo ndiyo inodzivirira kumativi ose emitsipa uye inoumba hwaro hwemazhinji ehomoni dzedu. Mafuta anopa utano anodiwa kuti awane mavhithamini ane mafuta-soro uye anoshandiswa kupisa misimba yedu simba. Inofungidzirwa kuti tinoda 1.2 gramu emafuta / kg wehutatu hwemuviri. Misumbu uye adipose (mafuta) mafuta ezvokudya zvinonzi triglycerides. Panguva yekurovedza muviri, idzi triglycerides dzakaputsika mumafuta eacids uye inobereka simba remisungo kuti zvibvumirane. Aya mafuta acids anokosha zvikuru panguva yekutsungirira mabasa akaita sekutamba uko uri kuramba uchishandisa kwemaminitsi makumi maviri panguva imwe. Mafuta anopa utano kuisa muzvokudya zvako ndevungu, mafuta e-canola, mafuta omuorivhi, kokonati mafuta, uye avocado.
Protein
Mapuroteni anokosha zvikuru kune vaduku vaduku nevatambi vose pasinei nokuti chinangwa chako ndechekuvaka musuru kana kwete. Nekushandisa kushandiswa kwemisungo panguva yekukwikwidza uye maitiro, mapuroteni anodiwa pakuvaka uye kugadzirisa kushandiswa kwemisungo yemaviri.
Puroteni inoshandiswawo seyero inobatsira kana usingakwanisi glycogen pabhodhi. Inofungidzirwa kudikanwa kweprotheni inokwana 1.4 kusvika ku6.6 gramu eprotein / kg yehutatu hwemuviri.
Mishonga inopa utano yeprotheni inosanganisira nyama yemhuka yakadai sekuku, hove, hutete, tsvina yenguruve kana nyuchi. Zvimedu zvezvirimara zvepuroteni ndezvinyuchi, quinoa, mupunga, uye tofu. Kana iwe uchitevera mazano ari pamusoro pako uri kuwana zvakakwana mukudya kwako mapuroteni powders haafaniri kudiwa.
Micronutrients
Vatambi vanogonawo kukanganwa nezvekuwana micronutrients inokosha inonzi mavitamini nemaminera. B mavitamini uye vitamini C ayo mavithamini anogadzikana mumvura uye vitamini A, D, K uye E, mavitamini asina kushandiswa.
Mavhithamini edu B ndiwo chikamu chekugadzira magetsi. Hazvikupi simba asi zvinoshandiswa mumuviri kuita simba kubva kumagidhafidi, mafuta, uye mapuroteni. Aya mavhithamini zvakare chikamu chekuita masero matsvuku eropa.
Kana iwe ukakanganisa kudya kwako kwevhithamini aya, iwe unokanganisa kushanda kwako munguva. Vitamine A, C, uye E vanoita basa mukuchenesa matambudziko akanganisa akazara uye anoshandiswa zvakanyanya.
Calcium isumeri inoshandiswa pfupa kukura. Makore anokosha emapfupa ekufambisa ari mumakore makumi matatu ekutanga ehupenyu anongowanzoitika kuti ndiwo makore ekutanga kutamba. Kuderera kwepfupa kunokonzera kuwedzera mikana yepfupa rinokonzera kuputika. Iron inewo chibereko chakakosha kune vatambi sezvo izvo izvo miviri yedu inoshandisa kutakura okisijeni kuropa. Uye zvechokwadi, okisijeni ndiyo yatinoshandisa kubatsira miviri yedu kubudisa simba.
Vitamine nemaminerari zvinowanikwa mune zvakasiyana-siyana zvekudya uye kana uri kudya kudya kwakaringana, uchawana kudya kwakakwana uye kuita zvakanyanya.