Idya Mutumbi Waunoda
Kuwana kukwana nekuwana muviri waunoda kunokwanisika nemitambo yekudya . Mitambo yezvokudya ndiyo nzira yekureva iwe uri kudya zvinangwa. Vakatambi vanobatana mumitambo inoda zvidimbu zvekudya zvinodiwa kuti vabatsire kurwisana pane zvakakwana. Izvi zvinogona kureva kuvandudza mitambo yevashandi, kuwana hutete hwakakosha , kuderedza mafuta emuviri kana kuora muviri . Izvi zvinorevei kwauri? Mitambo yezvokudya ndiyo nzira yekudya yemuviri waunoda.
Kana iwe uri muviri wakashanda, uchibatisisa mafuta ekuchengetedza, uye usiri kungonzwa simba rakakwana kuti urambe uchiita basa rako, kushandisa chikafu chakakodzera kungava zvose zvinodiwa kuti uzvishandure. Mitambo yezvokudya inoratidzirwa kuva nzira inobudirira yevatambi uye vanhu vanoshanda. Izvo chaizvo zvakafanana nekushandisa nzira dzakanaka dzokudya dzakatozivikanwa kune vazhinji vedu.
Chinhu chakakosha ndechokushandisa nzira dzemitambo yezvokudya nguva dzose kuti uite zvinangwa zvako. Pachave nekusiyana kwezvokudya kune vashandi vemuviri vanofananidza nevashambadziri venguva refu, asi kusarudzwa kwezvokudya kuchave kwakafanana zvakafanana. Tinowanzoita kuti utano huve hwakaoma uye hunoomesa mwoyo patinofanira kunge tine chikafu chakareruka uye chinoshanda. Mazano anotevera achakubatsira iwe kusanganisira mitambo yezvokudya uye kudya muviri watinoda.
Kuchengeta Chakudya Chakudya
Imwe yezvinyorwa zvakanakisisa zvekuzvidavirira zvekugara pane zvemitambo nutrition track ndiyo kuchengeta bhuku rekudya. Zvidzidzo zvinoratidza vanhu vanochengetedza rugwaro rwemagariro vakatendeka vane kubudirira kukuru. Inogona kunzwa seine mutoro kunyora pasi chimedu chose uye kunwa zvinopedzwa, asi nekufamba kwenguva ichava shamwari yako. Mumavhiki mashoma kana zvokudya zvisingabviri, zvinotisunga kuti tive nemutoro wekudya mashoma. Kudzidza kubva pane zvinyorwa zvedu ndechimwe chepanhau. Kana imwe nzira yekudya yakagadzikana inogamuchirwa , hatiwanzodi magazini, kunyanya apo tinowedzera mitambo yezvokudya savvy.
Funga nezvemabhuku ako ezvokudya sechinhu chakanaka chinotevera kune mudzidzisi wako anokubvunza kana iwe unoda chaizvo kudya izvozvo. Icho chisarudzo chekudya chinokutora iwe pedyo nemuviri waunoda here kana kuti kubva pane zvinangwa zvako? Maererano neNational Academy of Sports Medicine, munhu wose anofanira kunyora zvokudya zvavo, kunyange vashandi vezvoutano. Mishumo ndiyo nzira yakanaka yekuwedzera kukuziva kwekudya nekuzvidavirira, kupa ruzivo rwakabatsira, uye rubatsiro nekugadzira zvirongwa.
Zvinyorwa zvekudya zvinogona kunge zviri nyore, kunyora imwe neimwe kudya kunovaka kazhinji katsi, kana kuti yakaoma sekuverenga makori , magiramu, nekuparadzanisa macronutrient zvokudya mapoka. Chero chero bhuku raunosarudza kuedza, rinofanirwa kusanganisira zvakanaka nemararamiro ako, nekubatsira kukurudzira kudya zvakanaka kusvika kune zvinangwa zvako.
Ronga uye Gadzira Zvokudya Zvako
Kudzidza kuronga nekugadzirira kudya kwakanaka kune imwe yenzira dzakakosha dzemitambo dzave dzichishandisa kubudirira kubudirira. Iyi nzira yakakosha yekudya inokurudzira kudya zvakanaka mukati mevhiki uye inopa muviri wedu kubasa. Chikafu chakakwana chinokurudzira muviri kuti upise mafuta zvakanyatsonaka kuti uwedzere kuumbwa kwemuviri.
Izvi zvinoreva kurega nguva yekutenga, kubika, nekuparadzanisa kudya kwakanaka. Zvinosuruvarisa, apo hupenyu hwakabatikana, vazhinji vedu tinosarudza zvokudya zvinokurumidza uye zviri nyore zvakagadziriswa panzvimbo yehutano chaihwo hwezvokudya zvakagadzirwa kumba. Maererano neAmerican Council on Exercise, kuva nepurogiramu kunokosha pakubudirira kudya prepping. Kuti uwane chimiro chako chaunoda, ichi chichava imwe yenzira dzinonyanya kukosha yekushandisa.
Kuti urambe uri munzira, sarudza zuva rimwe chete mukati mevhiki kuti ubike kakawanda, shandisa crockpot yako, prep veggies, uye kugovana kudya. Paunenge uchitonga zvezvaunodya, iwe uri kutonga zvehutano hwako. Izvi zvinotevera zvinodyiwa zvakakosha zvezvokudya zvinosanganiswa pakugadzirira kwevhiki kwekudya.
- Crock pot chicken mabere
- Sweet mbatata
- Brown kana chena rice
- Asparagus spears
- Yakasvibiswa yakasvibirira miriwo (pepper, celery, broccoli)
- Quinoa
- Sirivha akacheka oats
- Amai akabika
- Nguva yakaoma pasi pasi
Kushandisa Nutrient Nguva
Vatambi vanozivikanwa kuti vanodya kazhinji pazuva kuti vabudirire uye varambe vakagadzikana zvakanaka pamitambo yavo. Izvi zvinonziwo chibereko chekudya . Zvidzidzo zvinoratidza kuisa zvokudya zviduku mukati mezuva zvinogona kuwedzera mastabolism, kukurudzira musero protein synthesis (kukura), uye kukurudzira kurasikirwa kwemafuta. Inoratidzwawo kuchengetedza ropa rehuga (shuga), kuwedzerwa simba, nekuita kuti tinzwe takagutsikana mukati mezuva.
Zvakajairika kune vashandi vekuvaka muviri uye vane mafaro vanoda mafashoni kuti vashandise nguva yakakwana yekuita kuti vakwanise kugadzira munhu akasimba, anotarisa. Maererano neGenhau reSouth Society of Sports Nutrition , kutarisana kwemitambo kunovandudza apo makhahydrates uye mapuroteni anodyiwa panguva yakakodzera kare uye shure kwekushanda. Muenzaniso unotevera ndeyezuva rekudya kwemazuva ano (maawa matatu-awa) kune vatambi:
- 6 am: 1 protein inowanzo + 1 mahydrohydrate + 1 mafuta
- 9 am: protein snack + 1 michero kana yemiriwo
- Masikati: 1 protein source + 1 makedhydrates
- 3 pm: protein snack
- 7: 00: 1 protein source + 1 mahydrohydrate + 1 mafuta
Kunyange zvazvo zvikomborero zvizhinji zvinoratidzwa nehutano hwemazuva, kushandisa iyi nzira ndeyezvisarudzo zvega. Vamwe vatambi uye vanhu vakuru vanoshingaira vanosarudza kupisa zvokudya zvitatu zvakakura zuva rimwe chete zvinowanzoshandisa kudya mangwanani, masikati, uye kudya.
Idya Somutambo
Vazhinji vedu tinofunga kuvandudza mafungiro edu uye kubudirira kutarisa kunomirira kudya. Izvi ndizvo zvatakagamuchira nokutenda kubudirira kubudikidza. Chokwadi ndechekuwanda kwezvokudya izvi zvinokonzera makirori akawanda , zvine utachiona husina simba, uye zvinogona kukonzera kukuvadza kupfuura kunaka. Mumuviri mishonga inoshanda uye inoda simba kuti hutano hwakanaka uye hutano hwakanaka.
Kuzvidzivirira muviri wezvibereko zvinokosha zvakaratidzwa kuti kuderedze kukwanisa kwedu kurasikirwa nemafuta, kuchengetedza misi, uye kubatanidza kuderedzwa kwemetabolism. Kudya semutambo kunoreva kudya zvakanaka, kwete kudya zvishomanana, kuti uwane muviri watinoda. Kana ukasarudza kudya zvakasiyana-siyana zvekudya zvakasvibirira zvekudya kuti utsigire mararamiro anoshanda apo iwe unowana zvibereko zvakanaka.
Maererano neGenhau reSocial Society of Sports Nutrition , kuitira kuchengetedza musuru, kurasikirwa nemafuta nekuchengetedza mitambo zvishoma madhimoni emakorori anoita zvakanaka. Mune mamwe mazwi, zvakanyanya caloric zvipembenene zvinoderedza izvo zvinobvisa mishonga inokosha haisi iyo nzira yakanakisisa yekuita zvinangwa zvekuita.
Izvi zvinotevera zvirongwa zvekudya zvinosanganisira zvakanakisisa zvemitambo yemitambo uye vanoita kuti vatambi vatarise zvakanaka pavanenge vachiita zvakanakisisa:
Muenzaniso weurongwa hwezuva nezuva hwekudya (inenge 1800 makorikori) yemukadzi anoshingaira anogona kusanganisira:
- Chikafu 1 - 1 mazai ose uye 4 mazai evha vakatsvaira, vakaputika ne salsa, uye 1 cup chibereko
- Zvokudya 2 - 4 maspunikiti hummus ne 1 cup baby carrots, kana kuti matanda emuchiri
- Chikafu 3 - Makuru mashizha mashizha ehodhi yakakanyiwa (6 oz.), ½ mukombe yakabikwa, 2 makapu akave akavhenganiswa mishonga, uye salsa yekupfeka
- Chikafu 4 - ½ mukombe yega yogurt yakagadzirwa ne ½ mukombe yeblueberries
- Chikafu 5 - Sarimoni yakakanyiwa (8 oz.) Nemononi, ½ mukombe rhino yakasviba, uye 2 makapu akabikwa broccoli florets
Muenzaniso weurongwa hwezuva nezuva hwekudya (inenge 2500 makoriyori) kumurume anoshanda anogona kusanganisira:
- Chikafu 1 - 3 mazai akazara akaputika, 1 ½ makapu yega yogurt ne ½ cup cupberberries, uye 1/3 cup granola
- Chikafu chechipiri - Zvigadzirwa zveprotini zvakagadzikana ( 2 scoops protein powder , ¾ mukate maji, ¼ mukombe wekakhuta, 1 tbsp.
- Chikafu 3 - Nyama yakakonda (8 oz.) Burger yakaputirwa mu letesi yakaiswa tomato, onion, masagadi yemasitadhi, 3 makapu
- Chikafu 4 - Chirongwa cheprotein chinogunun'una (sepamusoro)
- Chikafu 5 - Chicken yakakangwa (6 oz.), ½ mukombe quinoa saladi, uye 1 cup broccoli
Idya zveMusikisi Kukura
Maererano nekutsvakurudza, kudya kunovaka kunoita kuti hukuru hukuru huve mumasumbu ekubudirira . Zvinosuruvarisa, vazhinji vedu tinoratidzira kuti tibate basa uye tinokanganwa kudya zvakanaka chikamu chekudzidzisa. Vanhu vakuru vanoshingaira vanowanzoita zvikanganiso zvekudya pakutsvaga zvisiri izvo zvine ruzivo rwekudya kunovaka muviri kana zvirongwa zvekudya zvefad.
Kuvaka musuru ibasa rakaoma uye yakanakisisa yemitambo yezvokudya inokosha pane izvi. Kudya zvirongwa zvichasiyana nemunhu uye maererano nemararamiro ehupenyu uye basa rekuita. Hakuchina humwe hukuru-huno hunoenderana nekugadzirwa kwemuviri kana kutambisa mitambo. Bodybuilders nevamwe vatambi vanofanira kufambisa kudya kwavo kudya zvichienderana nemasimba ekuda kwemitambo yavo, maererano nepepanhau rakagadzirwa mu Journal of the International Society of Sports Nutrition . Izvi zvinosanganisira zvakasiyana-siyana zvemakironi macronutrients (protein, carbs, uye mafuta) zvakagadzirirwa munhu mumwe nomumwe.
Funga nezveMvura inokosha Inyanzvi
Mvura inonzi ndiyo inonyanya kukosha mune zvemitambo yekudya. Kuita zvekuita nguva dzose kunotitadzisa kutuka uye kunowedzera kudiwa kwedu kwemvura. Kuita kumitambo yedu zvakanaka nekuwana muviri watinoda kunoda kunwa mvura zhinji .
Mvura inogadzira chikamu chemuviri womunhu, inodzora kutonhora kwedu, inochengetedza kudya uye inodzivirira nhengo dzedu. Inobatanidzwawo basa guru mumisumbu yebasa, kutakura mishonga, uye kubvisa tsvina kubva mumuviri wedu. Isu hatingagoni kurarama tisina mvura uye kuita zvekuita kunoda kuti tinywe zvakare. Maererano neAmerican Council on Exercise, tinogona kurasikirwa kusvika pamamiriyoni mana emvura panguva yechipfuva chemaawa masere, zvichienderana nekukwirira, uye zvakatipoteredza.
Kuramba hydrated kunokosha kuti muviri unakidze uye unyanzvi. Kutsvakurudza kwakapa zvakasiyana-siyana mazano ekugadzirisa mvura zvichienderana nezvinhu zvakawanda kusanganisira makore, hutano hwehutano, chiitiko chebasa, uye kwaunogara. Kazhinji, iwe unofanirwa kunwa mvura yakakwana kuitira kuti urege kunzwa uine nyota.
Chiratidziro chakanaka chekuchengetedzeka zvakanaka kune muto usina kujeka kana kuchena. Zvakakoshawo kunwa mvura isati yasvika, panguva, uye shure kwekudzidzira.
Zvigadzirwa zvinogona Kubatsira
Vatambi vakawanda uye vanhu vakuru vanoshingaira vari kushandisa zvigadzirwa zvinowedzera kusimbisa mitambo, kukurudzira musimba kukura nekudzoka, uye kuwedzera kurasikirwa kwemafuta. Kutsvakurudza kunoratidza kuti zvimwe zvigadziridzo zviri nani kudarika vamwe uye zvinogona kupa rutivi rwepurogiramu yako yezvokudya zvekudya . Zvisinei, kushayikwa kwekuwedzera mitemo uye kutaridzika kwehutano kunogona kureva hutsika husina kunaka uye zvisingabatsiri mutengo.
Kusarudza kutora zvinowedzera zvinosarudzwa. Zvidzidzo zvekuchipatara zviri kuramba zvichiongorora basa rekuwedzera uye zvinokurudzirwa kuti zviongororwe zvakawanikwa kuti uone kana zvakakunakira iwe. Inokurudzirwawo kuti ubvunze chiremba wako usati watora zvinowedzera.
Shoko Rinobva
Mitambo yezvokudya ndeimwe nzira yekutsanangura kudya kudya mushure mokutamba kwemitambo yako uye kuzadzisa muviri waunoda. Vatambi uye vanhu vane simba vanoshingaira vakaisa mishonga yemitambo yekukurudzira kurasikirwa kwemafuta, kusimudzira mitambo yevashandi, nekuvandudza aesthetics. Zakawanda zvezuva rega rega zvinoda kudya zvinogona kusangana nekudya zvakasiyana-siyana zvekudya-zvinodyiwa zvekudya kutsigira zvido zvemuviri zvekushanda kwedu uye mararamiro edu. Kushandisa mitambo yezvokudya kunosanganisira izvi zvikafu zvinovaka, zvinotibvumira kuti tibudirire muviri watinoda, uye unoshanda zvakanaka kana uchibatanidzwa nekugara uchiita zvekuita.
> Sources:
> Chad Kerksick et al., Nutrient timing, stand position, Journal of the International Society of Sports Nutrition , 2008
> Dominique Adair, MS, RD, NDINONOKA KUTI BHUKU ROSE ... ACCOUNTABILITY INOVA KUVAKA COUNT, National Academy of Sports Medicine, 2014
> Eric R Helms et al., Mazano-based based recommendations pamusoro pekuvaka muviri kumakwikwi yekugadzirira: chikafu uye supplementation, Journal of the International Society of Sports Nutrition , 2014
> Eric T Trexler et al., Maitiro ekugadzirisa maitiro ekurasikirwa kwehuremu: zvinorehwa nemutambo, Journal of the International Society of Sports Nutrition , 2014
> Tiffani Bachus, RDN et al., Kurarama Utano, Fit Life, Chikafu Prepping 101, American Council on Exercise, 2015