Nzira Yokudya Zvakanaka Sei Nehutano Hwakanaka uye Running Performance
Somumhanyi, kudya kwako uye chikafu hazvina kukosha chete kuti ugare uine hutano hwakanaka, asiwo kukurudzira kukwirira kwekuita . Chikafu chakakodzera uye hydration inogona kuita kana kuputsa basa rokutambisa kana rudzi, uye rinonyanya kukanganisa sei vanomhanya vanonzwa, basa nekufunga.
Kudya kwakanaka kwevatambi vane hutano kunofanira kusanganisira izvi zvinokosha: ma carbohydrates, mapuroteni, mafuta, mavitamini, nemaminera.
Pano pane mamwe mazano ehutano wehutano hwakanaka, hutano hwakanaka.
Carbohydrate - Mutevedzeri Wamasimba Akanakisisa Mvura
Somumhanyi, makhaidhaidhini anofanira kuita anenge 60 kusvika ku65% yehuori yako yose inowanikwa . Pasina mubvunzo, carbs ndiyo inopa simba kune vatambi. Kutsvakurudza kwakaratidza kuti kune simba uye rinogara kwenguva refu, miviri yedu inoshanda zvakanyatsonaka ne carbs kupfuura zvavanoita nemapurotini kana mafuta. Yose yepasta yezviyo, mupunga webiki kana wakabikwa, mbatatisi, michero, miriwo yakasvibirira, uye chingwa chose chezviyo ndiwo mavara akanaka evanhu.
Protein
Purotini inoshandiswa kune imwe simba uye kugadzirisa mishonga yakakanganiswa panguva yekurovedza. Mukuwedzera pakuva chirongwa chinokosha, mapurotini anoita kuti iwe unzwe wakakwana kwenguva refu, iyo inobatsira kana uri kuedza kurasikirwa uremu . Puroteni inofanira kuita inenge 15% kusvika 20% yezvokudya zvako zvezuva nezuva. Vanomhanya, kunyanya avo vanomhanya marefu marefu, vanofanira kudya .5 kusvika .75 gramu eprotini pound wehutatu hwemuviri.
Edza kuisa pfungwa dzako pamapuroteni anowanikwa akaderera mumafuta uye cholesterol zvakadai sezvokudya zvakakomba, hove, zvigadzirwa zvemakungwa zvakaderera, huku, zviyo zvose, uye nyemba.
Fat
Mafuta ane mafuta akakurumidza anogona kukurumidza kutakura pamapirundi, saka edza kuva nechokwadi chokuti hapana makumi maviri kusvika ku25% yezvokudya zvako zvose zvinobva kumafuta. Gara kuzvokudya zvisina mafuta akazara uye cholesterol.
Zvokudya zvakadai semiti, mafuta, uye hove dzemvura inotonhorera zvinopa mafuta anokosha anonzi omega-3s anokosha kuti ave nehutano hwakanaka uye anogona kubatsira kudzivirira dzimwe zvirwere. Nyanzvi nyanzvi dzinokurudzira kuwana anenge 3 000 mg omega-3 mafuta pazuva.
Vitamine
Vanomhanya havawani simba kubva kumavhithamini, asi ivo vachiri chikamu chinokosha chekudya kwavo. Kudzidzira muviri kunogona kubudisa michina inonzi radicals huru, iyo inogona kukuvadza masero. Vitamini C, E, uye A vane antioxidants uye vanogona kupedza rusununguko rusina rusununguko. Kuwana mavithamini kubva kune zvakakwana zvekudya zvinoshandiswa kuwedzera kuwedzera; hapana humwe hwakasimba hwokuti kutora zvigadzirwa zvinowedzera huno utano kana kuti mitambo.
Minerals
Calcium: Kudya kwe-calcium-inowakosha kunokosha kune vanomhanya kuti vadzivirire osteoporosis uye kushungurudzika kwepfungwa . Nzvimbo dzakanaka dze calcium dzinosanganisira mazai emafuta asina mafuta, makisi ma-calcium, mashizha mashizha, mahairi, uye mazai. Chinangwa chako chinofanira kuva chiuru kusvika 1 300 mg ye calcium pazuva.
Iron: Unoda chikafu ichi kuti upe oxygen kumasero ako. Kana iwe uchinge usina kudya, iwe uchanzwa utera uye uchinetseka, kunyanya kana iwe uchimhanya. Varume vanofanira kuronga 8 mg yesimbi pazuva, uye vakadzi vanoda 18 mg. Nzvimbo dzakanaka dzesimbi dzinosanganisira nyama yakaonda, mashizha mashizha, mashizha, shrimp, uye scallops.
Sodium uye mamwe electrolytes: Zvikamu zvishoma zve sodium nemamwe electrolytes zvakarasika kuburikidza nekutuka panguva yekurovedza muviri. Kazhinji, electrolytes inotsiviwa kana iwe uchitevera kudya kwakakwana. Asi kana iwe ukazviwana iwe unofarira kudya kwechikafu, inogona kunge iri nzira yako yomuviri yekukuudza kuti uwane mamwe sodium. Edza kunwa zvinwiwa zvemitambo kana kudya mamwe mazhano mushure mokunge urovedza muviri. Kana iwe uri kutora nguva yakareba kupfuura maminetsi 90, zvino iwe unofanirwa kutora zvimwe zve electrolytes iwe uri kurasikirwa nekutuka nekunwa zvinwiwa zvemitambo kana kutora munyu munguva yako.
Kunobva:
Nutrition Guide, US Anti-Doping Agency, 2014.