Kudya mushure mekushanda kwako kushanda kunogona kunge kwakanyanyisa zvichienderana nenguva yaunomhanya, uyewo kuti uri kure nekukurumidza sei. Kana iwe uchidzidzira mangwanani, iwe uchada kuronga wako kusati kwashandura chikafu nenzira yakakodzera, uye idya zvakakwana kuti uchengetedze iwe, asi kwete zvakanyanya kuti unonzwa urombo kana kuti uwane mimba dzomukati.
Panofungidzira, hazvina kukosha kudya kamwe iwe usati watiza kana iwe uchigara uchingodya kudya kwakanaka uye wakazadza zvekuchengetedza kwako glycogen mushure mekunge iwe wakagadzirisa.
Ichokwadi, ruzhinji rwemasimba akashandiswa kupisa runha rako runobva kune simba rakachengetwa mumuviri wako (glycogen), kwete zvokudya zvawakangopedza. Vanhu vakawanda vane glycogen yakakwana yokupisa mafuta anenge maminitsi 90 ekudzidzira kwepamusoro uye maawa akawanda ekuenzanisa zvine mwero. Saka kana iwe uchinzwa uchida kuita pfupi pfupi pane dumbu risina chinhu , enda. Ingova nechokwadi chekuti iwe unotungamidza nemvura 12 kusvika ku16 masikati asati ubuda.
Zvokudya Zvokudya Pamberi Pakukurumidza Kuita Basa
Kana kumhanyira pane zvisina chinhu hakunzwi zvakanaka kwauri, iwe unoda kudira hydrate nemvura uye udye chimwe chinhu chiedza chinopenya nyore nyore. Chikafu chisati chagadzirwa chisati chaitika kune avo vanomhanya makiromita matatu kusvika kumatanhatu vanogona kuva chinhu chisinganzwisisiki sebhanana, mvura, uye zvichida kapu yekofi kweawa kana kuti vasati vatanga kubasa. Iwe unogonawo kudya mbiriso nejamu kana hafu yemabhaidhydrate bar kana iyo inoshanda kwauri.
Iwe unoda kudzidza kuti chii chinonyanya kukosha kuti urongwa hwako uye nguva yakawanda yaunoda kudya zvokudya zvako, asi vanhu vazhinji vanogona kudya bhanana pasina matambudziko.
Dzivisa chero chinhu chine mapuroteni akawanda kana fiber, zvinotora nguva yakareba kuti ucheke usati watanga.
Chii Chakudya Usati Watanga Basa Rakarefu
Kwenguva refu (makiromita gumi kana kupfuura) zvingave zvakakosha kudya kwemaawa maviri usati watiza kuitira kuti une simba rakakwana uye uchitendera nguva yekugadzira. Funga kudya makirori 400 kusvika ku500 uye kunwa 16 kusvika ku20 ounces emvura musati mhanya.
Zvakare, idya zvakanyanya-carbohydrate foods zvinodya zviri nyore uye dzinopa simba rinokurumidza kumhanya. Zvibereko, zviyo, mapanikeki, bagel nejamu, michero smoothies kana chimwe chinhu chipi zvacho chiri nyore kudya chinenge chakanaka. Gara kure nezvinhu izvo zvine mafuta mazhinji uye mapuroteni nokuti hazvibvumi zvakare.
Paunenge uchitamba kwenguva refu, unogona kuongorora kufunga nezvekuvhara gelbohydrate gel pakadai seClef Shot kana kuti peteti yeuchi yakachena kuti usaramba uchidzivirira pasi.
Zvokudya Zvokudya Mushure mekuita Basa Rinomhanya
Maminitsi makumi matatu mushure mokupedzisa mangwanani enyu kumhanya ndiyo nguva yakanakisisa yekuzadza nzvimbo dzako dzeglycogen uye kuti udzoke zvakare. Ino ndiyo nguva yekudya mvura uye inodya zvose ma carbohydrate uye mapuroteni muchiyero che 4: 1 (mana magiramu ehydrohydrate yega imwe gramu yemapuroteni). Zvimwe zvakasarudzwa zvakanaka zvemashure ako-maitiro ezvokudya zvinosanganisira oatmeal nemukaka wakaora mafuta, mazai ane mbiriso yakakwana yegorosi, yogurt, uye majikiji, kana kunyange chokoti yakisi . Kunyange zvazvo zvikafu zvakasimba zvinogona kushanda pamwe chete nemitambo yekunwa doro, zvinwiwa zvinogona kunge zviri nyore, nzira iri nyore yekuwana chikafu chakarurama mumwindo wemaminiti makumi matatu neminiti.
Sources:
Iyo Position Statement kubva kune Dietitians yeKanada, American Dietetic Association, uye American College of Sports Medicine, Canadian Journal of Dietetic Practice and Research mu Winter of 2000, 61 (4): 176-192
Betts JA, et al. Migumisiro yekudzosa kunwa pa glycogen kudzorerwa uye kutsungirira miitiro kunoitwa Williams MB, et al. Migumisiro yekunwa zvinodhaka pane kugadziriswa kweglycogen uye kutsungirira miitiro yekuita. J Strength Cond Res. 2003 Feb; 17 (1): 12-9.
Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB. Kutanga kufema musimba glycogen kupora kunosimbiswa ne-carbohydrates-protein kuwedzera. J Appl Physiol. 2002 Oct; 93 (4): 1337-44.