Kana iwe uchida kuchinja muviri wako wakagadzirirwa kuitira kuti iwe uwedzere kuonda kwemisasa, tarisa pane zvaunodya. Kuti uite kudaro, zvinoda kusanganiswa kwekoriori yakakwana uye kudya kunovaka muviri nehurongwa hwakasimba kusimbisa musimba. Heano zvivako zvekudya zvekudya zvinokurudzira mushure kuwana .
Carbohydrate
Carbohydrate ndiyo inoshandiswa simba rinoshandiswa panguva yekudzidzira simba rekudzidzira.
Zvichengetwa seglycogen mumisungo, ndiyo mafuta anoshandiswa kupa simba kuti rive shoma, rakanyanya kuputika kwesimba. Iyo yakaoma uye yakareba iwe unoshanda kunze, kunyanya glycogen misumbu yako inoda. Kana izvi zvisizvo zveglycogen zvisati zvapera simba rako rinodonha uye iwe uchabuda kunze kwehuni kuti upe simba mushure mutsvuku. Nokuda kwechikonzero ichi, vatambi vanoita simba rokurovedza muviri mune tarisiro yekuvaka musimba wakaneta kunoda kuva nema carbohydrates anokwana kudya mafuta.
Carbohydrate inoda kusiyana zvichienderana nekukura uye urefu hwekudzidzisa kwako. Kune avo vanoita zvishoma kushanda kwemaawa mashoma, munogona kungoda 2 gramu yemakrohydrate pounds emuviri wezuva nezuva. Vaya vanoita kwenguva yakareba, vakadzidzisa zvakanyanya maawa maviri kana kupfuura, vangada 3-4 gramu yemakrohydrate paundi yemuviri wezuva nezuva. Izvi zvingaita sezvakawanda asi, kana usingadyi makateti akawanda, muviri wako uchavaka musuru kuti upise simba rako rekushanda (uye izvo zvinongopesana nezvamunoda kuita, zvakakodzera?)
Mitambo yezvokudya zvinovaka muviri inokurudzira kusvika ku 400-600 gramu yemakrohydrate zuva nezuva revhareji yevarume vanoita nguva dzose maitiro ekuita uye simba rekudzidzira kushanda kuitira kuchengetedza musuru glycogen kuchengeta kumusoro. Zvokudya zvakagadzirwa nemakinehydrate zvinowirirana zvichienderana nekukura uye urefu hwekushanda pamwe chete nekukura kwemuviri wako.
Protein
Vatambi vose vanoda mapuroteni mushure mokushanda nesimba. Purotini inobatsira kugadzirisa uye kuvakazve mishonga yemisumbu inoputsika munguva yekushanda zvakaoma. Nemhaka yokuti mapuroteni ndiro chivako chekuvaka mishonga yemasumbu, kana iwe unodzivirira simba, kana uchida kuwedzera hukuru hwemasumbu , unoda kupedza mapuroteni akawanda kupfuura vanhu vasiri vanhu kana vasiri vateereri. Zvisinei, vatambi vese vane simba vanogona kuvhara mapuroteni avo zvinodiwa.
IAADA (Dhipatimendi reUnited States reZuriwo), inokurudzira kuti munhu akawandisa anoda zvinoda 0,4 gm paundi pound pazuva. Mitambo yezvokudya zvinovaka muviri inokurudzira kuti vatambi vane simba vanodya anenge 1.2 kusvika ku7 ma gramu eprotheni pamapundi emuviri wezuva nezuva, kwete kudarika 2 g / pound / zuva. Kune mutambi anorema makirogiramu 90 (200 mapaundi) iyo inenge 108 kusvika154 magamu emapurotini pazuva.
Maererano nekutsvakurudza kwakabudiswa mu Journal of the International Society of Sports Nutrition , kuwedzera mapuroteni kunokwana 2.20 gmundi pound ye bodyweight zuva rega rega rakanga risina matanho ekugadzirisa muviri muvanhu vanodzivisa-vakadzidziswa avo vasina kuchengetedza maitiro akafanana ekudzidzira.
Chimwe chinhu chinofanira kuchengeta mupfungwa ndechekuti muviri wako unogona kungobata mapuroteni akawanda panguva imwechete-pasina 30 gramu yemapuroteni kuti ave yakarurama.
Saka panzvimbo yekuedza kuvhara mapuroteni ako ezuva nezuva mune imwe yezvokudya, zvakanakisisa kuparadzira mukati mishanu kana matanhatu yekudyisa.
Iwe unogona kuwana mapuroteni akakwana nekudya kudya kwakanaka kunosanganisira mafuta asina mafuta, mazai, nyama dzakashata dzakadai sehove uye huku, nemhando dzakasiyana dzezvibereko, marimu, nemafuta. Vamwe vatambi vanoona kuti mapuroteni anonwa, kana bhari ndeimwe nzira yakanakisisa yekuwedzera mapuroteni ezuva nezuva.
Fat
Mafuta chibereko chakakosha uye iwe unoda humwe huwandu hwehwo kuti urambe uine hutano. Anenge makumi matatu kubva muzana emakoriori ako ega ega anogona kuuya nemafuta ane utano, akadai semafuta emuorivhi, mafuta anononoka uye hove, nuts, mbeu, uye avocados.
Mvura
Mukuwedzera kune magirasi masere emvura zuva rimwe nerimwe, unoda kunwa kuti utsire mvura inoshandiswa pakurisa muviri. Kuve nechivimbo chokuti iwe wakanyatsochengeterwa mvura isati yashanda, inwa makapu maviri emvura 2 maawa asati uita zvekuita. Paunenge uchivhima, inwa 4 kusvika ku8 ounces pamaminetsi gumi nemashanu kusvika pamakumi maviri. Mushure mokunge uchitora muviri, shandura chero upi noupi huri kurasikirwa kwemvura nemafuta makumi matanhatu emvura. Kana iwe uchida kutaura zvakananga, iwe unogona kuzviyera usati wasvika uye shure kwekushanda. Pamusoro pepaundi rimwe rakarasika panguva yekurovedza muviri, unofanirwa kunwa maawa 16 emvura.
Kudya Mushure mekunge Uchitevedza
Kumwero wakadaro yako yekuzorora-chikafu kudya kunobva pane zvinangwa zvako uye rudzi rwemashandiro aunoita. Hapana mubhuku rezvesayenzi rinotaura kuti zviyero zvako uye chiyero zvinofanira kuva chei. Ndine urombo, hapana maitiro emashiripiti. Apa ndipo panowanzwisisa pfungwa yako.
Funga nezvazvo: nokufamba kwenguva yakaoma uye zvakaoma pazvinyorwa zvemavara, taura kweawa, kuporeswa kana mushure mekuvhima muviri kunoda kuisa pfungwa pakuzadzikisa masimba emagetsi. Muchiitiko ichi, kudya kwako kwekudya kunogona kuva nezvakawanda zvemakhahydrates, asi haudi kukanganwa mapuroteni.
Kune rumwe rutivi, kuenda kwenguva yakareba uye kusimba muimba yezviremera, inyanzvi yeproteine-richishure mushure mekudya-mikuro kudya sezvo iyo glycogen magetsi magetsi isingabhadharwi uye iyo calori inopisa ishoma. Chinangwa ndechokuti adye mushumo kugadzirisa. Chaizvoizvo, kudya mapuroteni kunokurudzira protein synthesis, iyo inobatsira kuvaka uye kugadzirisa misumbu. Asi zvakakosha kuva nekeji yemakrohydrate, kuti ikurudzire kupindurwa kwe insulini. Insulin ndiyo hormone inogadzirira masero emasisita kuti awane puroteni. Ichi ndicho chimwe chikonzero nei chocolate yakabikwa yakawana mukurumbira sekugadziriswa kwekugadzirira; iyo yakawanda musanganiswa we-carbohydrates uye mapuroteni mune imwe purasi.
Tsvaga munhu anyoresa nutritionist , chiremba, kana mumwe mupi wehutano wekupa mazano ekudya. Iyi ruzivo haruna kutorwa sechinotsiva kurapa kwakakodzera.
Sources:
Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T. Migumisiro yekudya puroteni yakakura yezvokudya (4.4 g / kg / d) kuumbwa kwemuviri muvanhu vanodzivisa-vakadzidziswa. Nyaya yeInternational Society of Sports Nutrition 2014 11:19. DOI: 10.1186 / 1550-2783-11-19.
Lambert CP, Frank LL, Evans WJ. Macronutrient kufunga nezvemutambo wekuvaka muviri. Mitambo Yemutambo. 2004; 34 (5): 317-27. Kudzokorora.
Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones DA kuratidza kushandiswa kwepamusoro-soro kweprotini zvakagadzirisa zvinokonzera maronda emapuroteni muchikamu chechidiki nevakuru. J Ndokudya Assoc. 2009 Sep; 109 (9): 1582-6. doi: 10.1016 / j.jada.2009.06.369.
USDA, DRI Tables. Dietary Reference Intakes: Inokurudzirwa Inobatsira Kune Mumwe Munhu.
Zvokudya zveMitambo uye Kudzidzira, 2005, Jacqueline R. Berning, Suzanne Nelson Steen, ISBN 0763737755.