Chii Chinofanira Kudya Nekumwa Kuti Udzose Mishonga Yako?
Mushure mekufamba kwenguva refu kana kushanda kwakasimba, mishonga yenyu yakashandisa simba ravo rekuchengetedza simba uye inoda makhahydrates uye mapuroteni kuti avabatsire kuzadza nekuvaka zvakare . Kunyangwe iwe uri kufamba chete kuti upise marori, kana iwe wakaisa muhurukuro yakareba yekutsungirira kufamba kwemaawa maviri kana kupfuura iwe unofanirwa kuva nekunwa kana kunwa . Mubvunzo ndewokuti, chii chakanaka chekudya zvakare?
Ndezvipi Zvakawandisa Karhydrodrati nePuroteni Zvinodiwa Zvokudya Zvokudya Zvokudya uye Zvokudya?
Kuongorora kwekutsvakurudza kunotaura kuti gramu imwe yemakrohydrates per kilogram yehutano hwemuviri paawa inodiwa kuti iwane. Kune munhu 150-pound munhu, iyo 68 magamu emakhahydrates, kana kuti chii chaungawana muzvigaro zviviri zveSyickers kana maawa 36 emuGatorade yekutanga. Icho chinhu chakakura cheshuga kutora.
Kuwedzera mapuroteni kuma carbohydrates muhutano hwe-1 kusvika ku4 hunobvumira muviri kushandisa maprohydrates zviri nani. Kana iwe usingadi kudya shuga yakawanda iyo, shuga yaunotora inoshandiswa zvakanyatsonaka kuti uvakezve magetsi emisimba. Izvozvo zvingava ma gramu 17 emuprotini kune munhu anoyera 150 pounds.
Vakawanda vanowedzera kunwa uye mabheji zvakagadzirirwa neproteiniti 1-to-4 kusvika ku-carbohydrate ratio. Puroteni, kana amino acids, mune zvimwe zvekunwa zvinwiwa uye mabheji zvinoshandiswa zvakare kuvakazve nekugadzirisa misumbu.
Kudzorera Zvokudya uye Zvokudya
Kudzorera zvokudya zvinokonzerwa ne-1-to-4 chiyero cheproteine kusvika kumaginhaidhyrate kunogona kushandiswa munzvimbo yekunwa zvinwiwa, chero bedzi mvura ichizadzwa panguva imwe chete.
Mishonga yakawanda yemaoko ine proteine inotengeswa sekudya zvekudya. Izvo zviri nyore kana iwe uri kure nemusha uye uchishanda nokuda kwechinangwa ichocho. Asi iwe unogona kushandisa dzimwe nzira kubva pane yako yefriji kana firiji inodhura zvishoma. Kana iwe ukashandisa zvikafu zvakakwana unogona kuva nechokwadi kuti hauna kuwana unneeded additives uye zvigadziri.
Pano pane dzimwe pfungwa dzekurumidza kupora zvokudya zvinoshandiswa uchishandisa chikafu chechokwadi:
- Bagel ane peanut butter kana pasi-fat fat cheese
- Smoothie nemukaka, michero, uye nut butter
- Chiguro chechiGiriki nemichero
- Hummus na pita
- Banana ne nut butter
- Mazai ehowa kana mbatata yakagadzirwa ne-fat-fat-sour cream kana yogurt yeGreek, salsa, kana nyemba.
- Apple kana pear pamwe cheese
Recovery Drinks uye Chocolate Milk
Iko-fat-fat-chocolate mkaka uye zvinodhaka zvinoshandiswa zvakadai seArgeler and Endurox inopa mapuroteni nemahydrohydrate muchiyero che-1 kusvika ku4. Dzidzo dzakaratidza kuti kubatana uku kunogona kusimbisa kushanda uye kuderedza rusununguko rusununguko uye kukanganisa kwemisungo kana zvichienzaniswa nezvinwiwa zvemitambo zvinongotora ma carbohydrates uye electrolytes, zvakadai seGatorade yepakutanga.
Iwe uchaona mukakati wekatekiti uri kugoverwa pamugumo we marathons uye hafu-marathons. Icho chisingatori mari yakasiyana-siyana kune mari inodhura yokunwa mvura. Chokorekiti mukaka inokurudzirwa pakarepo mushure mekuvhima uye zvakare mumaawa maviri mushure mekuvhima. Izvi zvinoratidzika kubatsira kubatsira kuderedza misi inokanganisa. Kuongorora mabhasikoro emakwikwi nekuenzanisa chokoti mukaka uye shanduko yekugadziriswa kwegorobhahydrate yakagadziriswa inowanikwa shoma ye enzyme iyo inosunungurwa apo misumbu inokuvara kune avo vane chocolate yakisi. Pakanga pasina musiyano muhutano hunoshandiswa nemapoka maviri evatambi pavanotevera.
Muwandu wehukakiti wakadyiwa wakanga uri 1.0 kusvika 1.5 gramu pa kilogiramu neawa, iyo inenge iri pasi pehafu yekapu imwe nguva yega munhu anenge ane mapirogiramu 150.
Kudzorera zvinwiwa zvakare kunobatsira kudzorera mvura kumuviri mushure mekuita basa. Zvakakosha kugadzirisa mvura inosakara kuburikidza nekutuka. Vanotsungirira vanofanira kunwa pakarepo mushure mekufamba kwenguva refu uye vachiramba vachimwa chero bedzi vachinzwa nyota.
Shoko Rinobva
Paunopedza kutsungirira kupedza muviri kana rudzi, muviri wako unoda mishonga kuti udzorere masero emagetsi, kugadzirisa mishonga, uye kuvaka nheyo itsva kuchengetedza mishonga yako.
Chimwe chinhu chinotyisa chekutanga ndicho chigamba chekutanga. Kuitevera nechingwa chakakosha uye kurara kwakanaka kweusiku.
> Sources:
> Beelen M, Burke LM, Gibala MJ, van Loon L JC. Nutritional Strategies to Promote Postcercise Recovery. Int J Sport Nutritional Exerc Metab. 2010 Dec; 20 (6): 515-32.
> Betts JA, Williams C. Kubviswa Kwenguva Pfupi Kubva Pakudzidzira Kwenguva refu: Kucherechedza Zvingaita Zvirongwa Zvepuroteni Ingestion kujekesa Kubatsirwa kweKehydratesidheti Zvigadzirwa. Mitambo Yemutambo. 2010 Nov 1; 40 (11): 941-59.
> Pritchett K, Bishop P, Pritchett R, Green M, Katica C. Zvinokonzerwa nekatekiti uye zvekugadzirisa zvekutengeserana kwekugadzirisa mushure mekudzorera maitiro uye kutsungirira mabhasikoro. Applied Physiology, Nutrition, uye Metabolism . 2009; 34 (6): 1017-1022. doi: 10.1139 / h09-104.
> Pritchett K, Pritchett R. Chocolate Milk: A Post-Exercise Recovery Beverage for Endurance Sports. Misoro yakakosha mumitambo Yakakosha Mishonga uye Sport Sport . 2012: 127-134. doi: 10.1159 / 000341954.