Vatambi vakawanda, kunyanya avo vanomhanya mangwanani, vanonetseka kana zvakakosha kudya chimwe chinhu vasati vatiza kana kana zvakachengeteka kana kuti zvinobatsira kumhanya pane isina chinhu mudumbu.
Kudya Musati Mhanya Kana Kuti Mhanya Pamwe
Zvakanaka, iwe unoda kuedza kudya chimwe chinhu pamusoro pemaminitsi 90 kusvika maawa maviri usati watanga, saka une nguva yekucheka chikafu chako, unotsvaga kumhanya kwako, uye iwe hausi nenzara panguva yako.
Asi izvi zviri pachena hazvibatsire munhu wose. Kana uri kumhanya kwemaawa mashoma, iwe unogona kubva kure nekusava kudya kare.
Kana iwe wakanga uri kumhanya pane chisina chinhu uye usina kumbova nemigumisiro yakaipa yakadai sekuve chiedza-chengetedza, chizoro, pasi pegungwa kana kuneta zvakanyanya, iwe unogona kunge uchienderera mberi kuzviita nenzira iyo. Zvisinei, zvakanakira kuunza pamwe nekunwa kwemitambo kana gorosi remaoko sekudzikinura kana uchiwana iwe woozy kamwe kana kupera. Kana iwe usina kunge uchimhanya usina chinhu asi uri kuedzwa kuti utange kuzviita, tauya pamwe nemidziyo yemidziyo uye / kana nyoka.
Mhinduro yacho ichave yakasiyana, hongu, kana iwe une chirwere chakadai sechirwere cheshuga, pane izvozvi unoda kukurukura izvi nachiremba wako uye kuwana mhinduro yakanaka yekumhanya kwako mangwanani.
Ivai Nenyoro Musati Makamhanya
Asi chokwadi, iva nechokwadi chokuti uri hydrating usati watanga. Iwe uchave wakanyangarika nokuti iwe wakanga usina chero chinhu chinwiwa kunze kwechinguva chawave uchirara.
Inwa maawa masere emvura apo iwe unotanga kumuka. Iwe unogona kunwa zvinwiwa zvemitambo musati mhanya kuitira kuti iwe uzive kuti uri kuwana zvishoma makori. Iwe unofanirwawo kunwa mvura panguva yako kumhanya kana uri kutora nguva yakareba kupfuura maminitsi makumi matatu.
Kupisa Kwemoto Kusati Nguva Yakakura
Kana uri kutora nguva yakareba kupfuura awa kana kuita zvakanyatsokurumidza kubasa, zvakanakisisa kukumanikidza kumuka kweawa nehafu pakutanga kana kupfuura (iwe unogona kugara uchidzokera kunorara!) Kwechingwa chiduku.
Kana iwe usingadyi chinhu, iwe uchapisa kuburikidza nesimba rako rakachengetedzeka uye utange kunzwa uchinetseka uye zvichida uine nzara munguva yako.
Kudya chikafu chemazana mazana mashanu kusvika ku5 kusvika ku500 chekuwanda kwecarbs kuchaita kuti usave wakashanda pamhepo. Mimwe mienzaniso yekubatsira kusati kwashandura mafuta inosanganisira bhanana uye gorosi remaoko; bhegi rine peanut butter; kana ndiro yechando inotakura nekombe yemukaka. Kana iwe uri kudya kwemaawa masati wasati watanga, chinangwa chechiedza, 200 -00 calorie mabiko akadai sechigunwe nepepanut butter kana mukombe we yogurt.
Vamwe vanhu vanogona kuenda nekusava kudya zvachose musati mhanya kune imwe nzvimbo, asi iwe unomhanya zvakasimba kana iwe uchidya chimwe chinhu chisati chaitika. Kana uri kutora nguva refu uye iwe hauna chaizvo nguva kana dumbu rako rinogumburwa kana iwe uchidya usati watanga, edza kudya chinhu chiduku chakadai sesimba gel rinenge maminitsi makumi matatu mumutambo wako.
Sources:
Kirwan J, O'Gorman D, Evans W. Zvokudya zvine mwero zvine mwero musati maedza kutsungirira zvinogona kuwedzera kushanda. 1998. J Appl Physiol 84: 53-59.
American Council on Exercise. ACE Personal Trainer Manual, 3rd Edition . San Diego: American Council on Exercise, 2003.