Pros uye Cons ye Pre-Workout Snack
Kushandisa mudumbu rakazara kazhinji chinhu chakaipa. Kuvhara, kubvongodza uye chido chikuru chekuvhara uye kubata kunogona kukonzera kubasa. Asi kana dumbu rako richikakavara uye iwe uchitanga kunzwa uine simba nokuti hauna kudya mumaawa, kubasa kwako kunogona kutamburawo. Saka apo, ndeipi uye zvakadini iwe unofanira kudya zvisati zvaitwa?
Chinokosha chokudya musati waita zvekuita zvekuita ndechekuti uve nechokwadi chokuti une simba rakakwana kuti upise muviri wako , usingafambi uye uchidya makoriori asina kufanira.
Asi kumhanya kubva kune glycogen (iyo mafuta inobatsira musimba kuputika), inogona kuisa mutambi wengozi yekugunzva, kana kurova rusvingo -kutyisa kwekunzwa kweutera, kuvhiringidzika, uye kuneta zvakanyanya. Kurova rusvingo chaizvoizvo kwakanyanya zvakaoma kuita, uye kana zvichiitika, zvinowanzodikanwa maawa akawanda anoenderera mberi ekunyanya-kukwirira kutsungirira muviri musati muteereri ari panjodzi yekuona. Zvikamu makumi mapfumbamwe kubva muzana kubva kwatiri hazviwanzoiti, kana tikamboona, kunzwa uku kusinganzwisisiki.
Vazhinji vedu tinowanzova nekwakachengetwa glycogen mumuviri wedu kuti nyore nyore kupedza muviri wemaminitsi 90 pasina kudiwa kudya zvimwe. Mvura chete inokwana kuwanda kwekushanda. Asi kana usati wadya maawa akawanda, uye uchida chimwe chinhu chiduku kweawa usati waita maitiro, pane zvimwe zvinotangira kushandura zvinoshandiswa zvinoshanda zvakanaka kupfuura vamwe.
Heano maitiro mashomanana epamberi yekugadzira mabiko mazano ekuedza
- Fruit Smoothie. Iyo iri pedyo newe nguva yako yekushanda, zvokudya zvishoma zvakasimba iwe ungada kuzvidya. A pre-exercise smoothie inogona kuita mano. Gadzira 1/2 bhanana (Ndinosarudza mabhanana akachengetwa e-smoothies), shomanana amajikiri, 2 T mapuroteni powder, maoko mashomanana ekare uye 1-2 C mvura mu blender uye unofanirwa kugutsikana uye kugutsikana kusati kwashanda snack.
- Koconut Water. Chimwe chezvinhu zvinonyangadza zvakapararira kutanga kushanda chikafu girazi rekodonti rekodonti mvura. Inogutsa, kuzadza uye izere nema carbs anochera nyore uye electrolytes, zvakadai se potassium.
- Almond Butter on Apple. Ichi chimwe chimwe chizadza, uye chinonaka. Icho hachizogoni kukurumidza pane pfungwa mbiri dzokutanga, asi iri nyore, kuenda-kunotanga-kushanda.
- Fresh Berries neCottage Cheese kana Yogurt. Zvakare, izvi zvinotora zvishoma kuti zvipfe, asi zvichabatsira simba kwenguva yakareba yekuita basa uye kukuchengetedza kubva pakunzwa nzara kusvika iwe unogona kunge wakachengetwa zvakanaka.
- Hardboiled yai uye mbiriso yose yezviyo. Iyi inodzokera kune zvinyorwa zvinonwiwa zvinotengeswa uye zviri nyore kugadzirira.
- Chocolate Milk. Iyi pfungwa yakajeka yakaita kuti nyaya idzi dzidzoke shure sekugadzirisa kwemaitiro ekugadzirisa izvo zvaive zvakanaka, kana zvisina kunaka, kupfuura chero ipi zvayo yekutengesa mitambo. Nechikonzero chakanaka. Chokoti yakakosha ine yakakosha chiyero chemakhahydrates uye mapuroteni kuti abatsire kugadzirisa misi miviri mushure mekushanda zvakaoma. Inopawo yakanaka, yakajeka, isati yatora muviri. Usangoenda muhombe nemukaka-pint inogona kuva yakawanda kana iwe uri kuita kupedza muviri wemaminiti 30-45.
The Bottom Line
Kudya mushure mekuita basa shomanana ndiko kusarudza. Kune zvikonzero zvakawanda zvakanaka zvekudzivisa kudya kusati waita muviri, uye kana iwe kazhinji uchidya kudya kwekudya katatu uye kune vashomanana kudya kwezuva, zvimwe haufaniri kunetseka zvakanyanya pamusoro pokudya usati wambodya kunotora nguva inopfuura awa. Kana, kune rumwe rutivi, une chikamu chekudya chisina kujairika, chika kudya, kana uri mutambi ane simba mukudzidziswa kwepamusoro, unogona kunge uchida kunyanya kufunga nezvekuti chii uye nguva yaunodya usati watanga kudzidziswa.
Nyatsocherechedza tsika yako yezuva nezuva, tsika dzekudya, uye mararamiro ezvokudya usati wazvinyima kudya zvakanyanya, zvisina kufanira kusati washanda makirogiramu nekuda kwekuti wakanzwa kuti zvakakosha kudya chimwe chinhu usati waita zvekuita. Ichokwadi ndechekuti vanhu vazhinji havazodi chero kunwa kwemauto emhando yepamusoro, simba rekugadzirira kana simba rakanaka-kukurudzira kudya kunotyisa vasati vadzokera kumitambo yekuzvidzivirira kuti vatevedzere nguva yekuita masikati 45-60. Asi kana uri kunzwa uine nzara uye usati wadya mumaawa anoverengeka, chiedza chakajeka uye chine utano sezvinoratidzwa pamusoro apa zvingava zvose zvaunoda kwekushanda kwemaminitsi makumi matanhatu.