Nyore Mutambo Zvokudya Zvokudya Mazano Okudzidzisa uye Kumupikisana
Mitambo yezvokudya haifaniri kunge yakaoma. Kana iwe usingafariri mashoko acho kana sayenzi yemitambo yezvokudya, asi uchiri kuda kuwana zvakanyanya kubva pakudya kwako uye chirongwa chepfungwa, zvinotevera zvinokurudzira iwe.
Idya Zvokudya Zvakaringana 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. Muzhinji, chikafu chega chega chinofanira kunge chine musanganiswa wakasiyana wemakhahydrates, mapuroteni nemafuta.
Maawa mashomanana Usati Waita Basa
Iko kusati kwava kunyoreswa kudya kuchasiyana zvichienderana nekunyorera muviri wako. Kana ukashanda manheru manheru, masikati anofanira kuisa nyore kudya zvinokonzera kudya zvinokwidzika mumakungu-ehydrates, zvakadai sa pasta, chingwa, michero nemiriwo. Bholo rakawanda neine shoma yeprotini inoshanda zvakanaka. Sarudza nyama shomanana yemhuka yakaonda 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.
Maminitsi makumi matatu Usati Washanda
Zvichienderana nehuwandu uye nguva yekudzidzira muviri unoita, iwe unoda kudya chidho chiduku uye kunwa mvura imwe hafu awa usati waenda. Mutambo wekutengesa wakanaka nokuda kwekushanda kweaerobic maminitsi makumi matanhatu kana makumi matatu, asi kana uri kuenda zvakaoma kwemaminitsi makumi matatu, zvichida unongoda hafu yesimba kana gorola bhanji, bhanana guru, vashoma vanokonzera ma graham, mazhenje emiti, kana pretzels . Kwekudzidzira kwemashomanana , iwe ungasadi kudya chero chinhu zvachose, asi unogona kuwana makoriki mashomanana kubva kunwa maawa masere kusvika pa10 kusvika gumi.
Iwe unofanirwawo kutanga kunwa mvura usati waita basa rako kuitira kuti iwe wapedza maawa anenge 6-12 muawa iyo usati wapedza basa.
Paunenge uchidzidzira
Hydration yakakodzera panguva yekurovedza ichasiyana maererano nekushanda kwako kwakasimba uye nguva uye kunyange mamiriro okunze. Nekuita kuti zvigadzirise zvinoratidzirwa, chinhu chakanaka kutanga ndecho kunwa 8-10 fl oz yemvura kwemaminitsi gumi nemashanu panguva yekuvhima.
Kana ukashandisa nguva refu kupfuura maminitsi 90, kunwa 8-10 fl oz yemitambo kunwa maminetsi gumi nemaminetsi nemaminetsi makumi matatu. Kushandisa kwemaminitsi anenge 90 kazhinji kunoda kuti iwe udzoke ma carbohydrate akarasika.
Kana kushanda kwako kwemaawa kusingapfuuri awa, maitiro haufaniri kudya chero chinhu chipi zvacho.
Hydration Pashure Kokushanda Kwako
Mushure mekuita basa rako, mutemo wakazara uri nyore: inwa mvura yakakwana kuti utore mvura yakarashika kuburikidza nekutuka. Nzira yakanakisisa yekuziva izvi ndeyokuzviyera iwe pachako uye mushure mokunge uchitevedza. Nokuti mapaundi ose ehutatu akarasika, iwe uchada 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.
Kudya Mushure mekuita Basa Rako
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 100-200 gramu yemakrohydrate mukati maawa maviri ekutsungirira muviri kunobatsira kuti uwanezve zvigadzirwa zveglycogen zvakakwana, asi kuwedzera kusanganiswa kwemakinhydrate uye mapuroteni kunoratidzika kuva chinhu chinopfuura chakanaka. Zvidzidzo zvakawana kuti chiyero chechina chechina chemugidhainikiti kune mapuroteni chinoratidzika sekanakisa kusanganiswa kwezvokudya. Uye kunyange zvazvo zvikukutu zvakasimba zvinogona kushanda pamwe chete nekunwa kwemitambo, kunwa kungave nyore kuedza kuita kuti zvive nyore kuwana chiyero chakanaka uye kusangana newindo remaawa maviri.