Chirongwa Chekudya Zvakakwana kune Vakatambira
Vatambi vanowanzotadzisa miviri yavo kusvika pakupera panguva yekudzidzira nekukwikwidzana. Uye, kuitira kuti zvive nemafuta ekuzvidzivirira ekurovedza muviri, mitambo yakanaka yemitambo inokosha. Muzviitiko zvizhinji, vatambi vemauto vane zvakasiyana-siyana zvinodiwa zvinosiyana neavo vasiri vatambi-vangave vachida kudya nokunwa zvakakodzera kudya panguva yakakodzera kuti vaone kuti kubudirira kwemitambo.
Kunyange zvazvo nheyo dzekudya kwakanaka zvakakosha kune wese, vatambi, zvikurukuru, vanoda kuchengeta zvinotevera zvinotevera mupfungwa sezvavanoronga kudya kwavo kwezuva nezuva.
Idya Kudyidzana Kwemazuva ose
Kuti uratidze nguva dzose, iwe unofanirwa kugovera huwandu hwakanaka hwehupamhi-soro simba kumashandi ako ekushanda. Nzira iri nyore yekuita izvi ndeyokudya kudya kwekudya kwakanaka uye kuramba uchidya zvakasiyana-siyana zvezvokudya zvepamusoro zuva rese.
Carbohydrate muchimiro cheglycogen ndiyo mafuta anoita kuti muviri uite zvinoita, saka marashi akakwana anofanira kudyiwa zuva rimwe nerimwe kana iwe uchida kudzidzisa nguva dzose.
Mapuroteni nemafuta anewo nzvimbo mukudya kwako uye inofanira kupedzwa zuva rega rega.
Muzhinji, chikafu chega chega chinofanira kuva nemusiyano wakasiyana wemakhahydrates, mapuroteni, nemafuta. Vatambi vangave vanodawo kudya zvakanyanya zvakanyanya muBvitamini nesimbi kune avo vasingaiti vezera. Uye vatambi veev egetarian vane chikonzero chikuru chekucherechedza kudya kwavo kuitira kuti vasadzivirire kushaya simba kwekudya.
Zvokudya zvakakwana zvinowanzova nezvizhinji zvezvibereko nemiriwo (kunyanya mashizha mashizha mashizha), mapuroteni akakwirira (zvakadai sezvokudya zvakakomba, hove, mazai, nutswe nembeu, nemafuta), fiber yakakwana, mbeu dzose, uye mafuta anokosha.
Mvura zhinji yakachena ndiyowo inwiwa yekusarudza kuvatambi.
Zvokudya Maawa Mashomanana Usati Washanda
Iko kusati kwava kunyoreswa kudya kuchasiyana zvichienderana nekunyorera muviri wako. Kana iwe uchiita basa manheru, masikati anofanira kunge akabatanidza nyore kudya zvokudya zvinokonzerwa nepamusoro muzvinyorwa zvinokambaira, zvakadai sa pasta, chingwa, michero, nemiriwo. Bholo rakawanda neine shoma yeprotini inoshanda zvakanaka. Sarudza chiduku che nyama yakatsvuka, yakadai sehuku kana hove, uye edzai izvo zvinoshanda zvakakunakira iwe.
Kana iwe uchitanga chinhu chekutanga mangwanani, iwe unogona kunge uchinzwa zvakanakisisa kana iwe uchidya chingwa chiduku chekudya chechibereko, mbiriso, kana yei. Zvakare, munhu wose akasiyana, saka edzai izvo zvinoshanda zvakakunakira iwe. Pasinei nezvaunosarudza kudya, unofanira kunwa mvura yakawanda kare uye panguva yamangwanani.
Zvokudya Maminitsi makumi matatu Pamberi Pakushanda
Zvichienderana nehuwandu uye nguva yekudzidzira muviri unoita, iwe unoda kudya chidho chiduku uye kunwa mvura imwe hafu awa usati waenda. Trail mix inokurudzira kuti aerobic workouts inopfuura 60 kana 90 maminitsi.
Asi, kana iwe uri kuenda zvakaoma kwemaminitsi makumi matatu, zvichida unongoda hafu yesimba kana gorola, bhanana guru, vashoma vanochera graham, mazhenje, kana pretzels.
Kwekudzidzira kwemashomanana , iwe ungasada kudya chinhu zvachose asi unogona kuwana makoriki mashomanana kubva kunwa doro rinenge masere kusvika pa10 ounwa yemitambo. Iwe unofanirwawo kutanga kunwa mvura kuti uone kuti wapedza maawa matanhatu kusvika ku12 mumaawa asati usati wadzidzira.
Zvokudya Panguva Yechikoro
Hydration yakakodzera panguva yekurovedza ichasiyana maererano nekushanda kwako kwakasimba uye nguva uye kunyange mamiriro okunze. Kuti zvive nyore kupa mazano, chinhu chakanaka pakutanga ndechokunwa masere kusvika masere emvura mashizha mumaminitsi gumi nemashanu panguva yekurovedza.
Kana ukashandisa nguva yakareba kupfuura maminitsi 90, chirongwa chisinganzwisisiki ndechokunwa maawa masere kusvika kune gumi ekunwa kwemitambo (kana mamwe maguidhyidrate anonyanya kuviriswa) maminitsi gumi nemashanu kusvika pamakumi matatu. Kana iwe ukashandisa kwemaminitsi anopfuura 90, iwe unogona kunge uchida kudzorera ma carbohydrate akarasika.
Nokuda kwekuita muviri kusvikira maawa maviri, mazano aripozvino ndeyekuzadza makhahydrates kune anenge 30 gramu paawa.
Sezvo kushanda kwenguva yakawanda kunowedzera maawa maviri, zvinokurudzirwa kuwedzerwa kamu-carbohydrate kudya kusvika pamagiramu 60 paawa, uye kana chiito ichi chinopfuura maawa matatu, kudya 90 gramu ema carbohydrates buriawa. Kana kushanda kwako kwemaawa kusingapfuuri awa, maitiro haufaniri kudya chero chinhu chipi zvacho.
Nzira Yokudhonza Nayo shure Kushanda
Mushure mekuita basa rako, mutemo wakazara uri nyore - kunwa mvura yakakwana kuti uwane mvura yakarashika kuburikidza nekutuka. Nzira yakanakisisa yekuziva izvi ndeyokuzviyera iwe pachako uye mushure mokunge uchitevedza. Nokuti imwe pound yemutoro wakarashika, iwe unoda kudya anenge makapu matatu emvura. Imwe nzira yekuziva kuti mvura yakadini yekudya ndeyekutarisa ruvara rwemuti wako. Rima, yakanyanyisa urinini inogona kuratidzira kushaya mvura . Urinha yako inofanira kunge yakajeka muvara.
Zvokudya Zvokudya Mushure mekudzidza
Yako mushure mekuvhima muviri inofanira kupedzwa mukati maawa maviri mushure mekuita kwenguva yakareba kana kushanda kwakasimba kuitira kuti udzore zvivigiro zveglycogen. Kutsvakurudza kunoratidza kuti kuwana 100 kusvika ku200 magamu emakrohydrates mukati maawa maviri ekutsungirira kwekuita muviri kunobatsira kuti uwane zvekudya zvakakwana zveglycogen .
Asi, kuwedzera musanganiswa wemakhahydrates uye mapuroteni anoita sechinhu chiri nani pane zviri nani. Zvidzidzo zvakawana kuti chiyero chechina chechina chemugidhiyidharti kune mapuroteni chinoratidzika sechikonzero chakanaka chokudya. Uye kunyange zvazvo zvikukutu zvakasimba zvinogona kushanda pamwe chete nekunwa kwemitambo, kunwa kunogona kuva nyore kudya uye naizvozvo kuita kuti zvive nyore kuwana chiyero chakanaka-uye kusangana neawa yemaawa maviri.
Special Requirements
Mukuwedzera pakudya kudya kwakanyatsonaka kwakazara nezvakasiyana-siyana zvekudya zvine utano, vamwe vatambi vachava nezvimwe zvinodiwa zvekudya. Vatambi vemasvivhiji vangave vaine zvakaoma kuwana zvakakwana mapuroteni nesimbi muzvokudya zvavo. Vatambi vatsungirira vangave vachida mvura zhinji, sodium, uye nyore nyore gorobhaidhared. Vatambi vane simba vangada mapuroteni mashoma. Uye vatambi vanodzidzisa uye vanokwikwidza mumitambo yechando vanogona kuwana kuti kudya nokunwa nekuda kwechando kunobatsira kunobatsira kugadzirisa hutano hwavo hwepamusoro apo vachichengetedza simba ravanoda kuti vawedzere muviri mukunyorovesa.
Aya mazano achabatsira vatambi vakawanda. Zvisinei, izvo mutambi mumwe nomumwe anoda kudya kuti apise basa ravo zvakanyanyisa kubva pane zvido zvavo zvakasiyana, mararamiro, mitambo, uye zvavanoda. Icho chinhu chakanaka kune mumwe mutambi anenge ari kutsvaga kuburitsa kuburikidza nekudya zvinovaka muviri kuti ataurirane nemunhu ane chiziviso chinogadziriswa kana kuti chiremba anoita nevatambi kune mazano chaiwo uye chirongwa chirongwa chekudya. Imwe nyanzvi yezvokudya ichadzokorora yako ikozvino yekudya maitiro uye kubatsira kubatanidza urongwa hwako hwehutano hwekubatsira kuti usangane nezvinangwa zvako zvemitambo.
> Source
> Nutrition uye Athletic Performance. Mishonga & Sayenzi Mumutambo & Kuita Zororo: 48 (3): 543-568, 2016 [http://journals.lww.com/acsm-msse/Fulltext/2016/03000/Nutrition_and_Athletic_Performance.25.aspx]