Kushanda Masumbu Kunoda Zvokudya Zvakakodzera
Kushanda zvakaoma kunoda chikafu chakakodzera chekushandisa mafuta uye refuel kushanda misumbu. Muzvokwadi, izvo zvamunodya mushure mekuita basa zvakakosha chete sezvo zvokudya zvinopedzwa musati maita muviri. Mibvunzo inowirirana yakapoteredzwa shure kwekugadzirira kudya ndeyezvokudya zvakanakisisa zvekudya uye unofanira kumirira kwenguva yakareba sei?
Usati wapindura mibvunzo iyoyo, zvakakosha kunzwisisa kukosha kwekudya kudya kunotsigira basa rako uye kuti muviri wako unopindura sei zvido zvekuita muviri.
Munguva yekurovedza muviri, simba rekuchengetedza (glycogen) rakapera, mishonga yemaviri inokuvara, uye mvura pamwe chete ne electrolytes inorasika kuburikidza nekutuka. Post-workout nutrients zvakakosha pakuzadzisa musuru glycogen yakapera kubva pane zvido zvemuviri. Uyewo, kupedza kudya kwekurovedza muviri kunobatsira kuita kuti mapuroteni agadziriswe uye agadzire mutsva mutsva uye kudzorera mvura yakachena uye electrolyte.
Nutrients uye Nguva
Maererano nekutsvakurudza, kudya zvakakwana kwetikhydidha uye mapuroteni kunokosha zvikuru mushure mekudzidzira. Nguva yekudya inobva kune rudzi rwekuita basa rakagadzirwa maererano nezvitsva zvidzidzo. Kunyanya kuwedzera kusagadzikana kushanda pamwe nechinangwa chekuwedzera huturu hwehutachiona, hunofungidzirwa kudya 20-30g yeakineprotini yakaonda uye 30-40g yemakinehydrates ane utano 30-maminitsi mushure mekudzidziswa. Mvura yakasimba yekubata aerobic nechinangwa chekugara muchimiro, zvinoratidzira kudya kudya kwakanyatsonaka pamwe chete nechiyero chimwe chete kusvikira paawa imwe mushure mokunge uchitevedzera.
Kune maonero akasiyana-siyana maererano nevanabolic window post-workout iyo inogona kurasikirwa kana zvokudya zvisingashandisi mukati memaminitsi makumi matatu mushure mekudzivirira kudzidzira. Kunyange zvazvo zvakakurudzirwa kuti idye mukati meawa imwe mushure mekudzidziswa uremu, imwe tsvakurudzo inoratidza kuti fini yavanabolic inogona kupera kusvika maawa mana mushure mekuita basa. Icho chinoratidzika chinonyanya kukosha kumushure-kushanda kwekudya hakusi kwekugadzirisa nguva nguva asi kungoita kuti uve nechokwadi chokuti uri kudya kudya kwakakodzera kuti utano hwakanaka.
Zvakanaka-Zvakanaka Kudya Zvokudya
Zvinhu zvakakosha zvinokonzera zvinodiwa mushure mekushanda zvakaoma nema carbohydrates uye mapuroteni kuva chinangwa chikuru. Kunwa mvura yakawanda uye dzimwe nguva mitambo yekunwa kunwa inofanirwawo kugadzirisa mvura.
Kuwedzera kwebasa rinogona kubatsira kubvisa chiyero chemakinehydrate kuva mapuroteni mumashure ekugadzirira kudya. IAmerican College of Sports Medicine inokurudzira kuti mutambi wemwoyo murefu atsvake 300-400 koriki yezvokudya ne 3: 1 chiyero. Izvi zvinokwana kusvika ku75-100 magamu emakrohydrate kusvika 6 gramu emapurotini mukati meawa yekugadzirira kupedza.
Kuderera kusvika mukati-kati kwekushanda kunorayirirwa kutevera 2: 1 makhahydrates muprotheni chiyero chinopedzwa mukati meawa uye pasina nguva inopfuura maawa maviri mushure mokunge maitiro apedza kupera. Uku kuputsika kunokwana anenge 50-75 magamu emakrohydrates uye 25-50 gramu eprotheni.
Mitambo yekutsvakurudza kunyanzvi inokurudzira kunwa 2 makapu emvura imwe neimwe pondo yemutumbi wakarasika panguva yekuvhima. Vanhu vakuru vanoshingaira havakwanisi kuverenga mushure mekuita basa, saka murairo wakanaka wokutevera unonwa mvura zhinji panguva uye mushure mekuita basa rekuita kuti urege kupera simba.
Kudya Zvokudya Zvokupedzisira-Zvokudya
Zvokudya zvinowanikwa chinhu chinonyanya kukosha kumitambo yekubudirira kutanga uye shure kwekushanda. Vatambi vanoshandisa nzira dzakasiyana-siyana dzekudya zvinoshandiswa pakuvandudza maitiro ekuita basa kusanganisira kudya gorobhaidhaiti uye kunyanya mapuroteni anotevera mapurogiramu ekudzidzira. Vanonyanya kufunga nezvekuchengetedza zvakakodzera hydration panguva uye mushure mekudzidziswa muviri.
Maererano nekudzidza pamusoro pebasa rezvibereko zvekugadzirisa muviri, musina makodhihydrates akakwana, mapuroteni, uye mvura, kushanda kunogona kuoma. Kudya makhahydrates nguva pfupi mushure mekurovedza muviri kwakaratidzwa kuva nzira yakanakisisa yekuwedzera maitiro emusanganiswa glycogen synthesis (simba rinodzorerwa kumasero masero). Kudya mapuroteni akawanda mukati meawa mushure mekuita muviri kunoratidzwawo kuti uwedzere musimba glycogen.
Kushanda zvakaoma kusasiya mishonga yako yekufa nenzara. Pasina mishonga yakakwana yekudzorera zvinyorwa zvepa glycogen zvakasara, puroteni yakaenzana inonzi inoramba iri mune zvakaipa. Kudya kudya mushure mekuita basa kunogona kuita kuti kusava nemafungiro kana kusagadzikana kwemamiriro ekunze kusakonzera kuvaka mishonga. Chinangwa ndechekuchengetedza puroteni yakakosha kana yakadzika inowanikwa nekudya zvakaringana macronutrients zvisati zvaitika, panguva, uye kunyanya mushure mekuita zvekuita. Kuvandudzika kwemapuroteni emasvomhu maitiro akaoneswa kune vatambi vanodya zvose ma carbohydrates uye mapuroteni mushure mekuita basa.
Zvokudya zvePasti-Workout Tips
Izvo zvekugadzirisa-kudya kwekudya hazvifaniri kunge zvakaoma uye hazvidi kuti zvinodhura zvinodhura kana kuwedzera. Chikamu chakakosha chekudya zvakanaka kuronga nekugadzirira kudya kwako. Mumuviri wako uchakoshesa kudya kwagadzirira kuenda kana kubata kwapera kwaitwa.
Zvinotengeswa zvekutengesera kugadzirisa zvokudya zvakadai semaprotin powder zvinogona kutengwa uye vamwe vanhu vanosarudza izvi zviri nyore. Zvisinei, zviri nyore nyore uye mari yakawanda-yakabatana kutenga uye kugadzirira kudya kwakanaka .
Zvokudya zvemashure makuru zvinoshandiswa kuti zvivepo zvinogona kusanganisira:
- Lean proteins
- Yogurt
- Quinoa
- Brown rice
- Whole grain wraps / tortillas
- Simba greens
- Nut butter
- Zvibereko
- Chokoti mukaka
Iwe uchange uine chigadziro chezvokudya zvizere zvekudya zvekudya kakawanda kuitira kuti muviri wako uwedzere shure kwekushanda zvakaoma.
Zvokudya zvePas-Workout Ideas
Kugadzirira chikafu chako chekuita basa chinosanganisirawo kufara kwekuchengetedza muviri wakanaka uye mararamiro. Pasi pane shanduro yezvokudya zvinogona kunakidzwa mushure mekuita basa guru:
- Mucheka weBruce uye bundu risina ganda rinenge risina ganda - Gadzirira newaunofarira pasi-sodium zvinonhuwira kana salsa kuti uve nezvokudya zvinovaka muviri. Izvi zvinogona kuitwa mu crockpot, stovetop, kana ovheni. Vamwe vatambi vanosarudza mucheka mutsvuku pamusoro pevaravara kuti vadzivirire zvinogona kugumbura dumbu.
- Simba smoothie - Fungidza michero yako yaunofarira neyega yogurt, mukaka wemamondi, soysi kana hunodiwa hunochera, uye mvura. Kuwedzerwa kukuru kwemafuta ane utano kunogona kuwedzerwa ne spoonful yeunofarira nut butter.
- Egg scramble - Zvokudya zvema-skillet zviri nyore pane imwe mazai ega, mazai vatsvene, miriwo uye mbatata zvinogona kukandwa pamwe nezvinonhuwira uye zvinosaswa nepeprisiti yakachena.
- Darikai peanut butter - Yese sandwich yaunoda-yeAmerica pazviyo zvakakwana zvakasimwa chechipiri isenzi yekugadzirira. Siyai jam yega yega uye unakidzwe necheriri hwehuchi hwemukati. Ichi chikafu-chinopisa chikafu chinosanganisira michina yemaprotheni, mafuta ane utano, uye yakakura fiber.
- Tarisa zvakasara - Zvawakabika usiku huno usati washevedza zita rako uye wakagadzirira kupfuudza muviri iwoyo. Wakambogadzira quinoa akagadzirira kuenda here? Toss pa saladi miriwo uye unosasa balsamic kuti uwane kudya kwakanyatsonaka.
- Kuiputira - Mbeu imwe yepamusoro fiber wraps inotanga kutangira kudya kunoshamisa. Wedzera imwe mutsara, nyama yakasarudzwa yako, greens, nyemba kana chipi nechipi chinokodzera musoro wekuputira, kuruka uye kufara.
Zvimwe zvekudya zvekudya zvinonakidza kufara zvinorumbidzwa neAmerican Council on Exercise:
- Kwete-mafuta Giriji yogurt ne ½ chibereko chemuti kana bhanana.
- Banana ne 1tbsp almond kana nut butter.
- Low-fat fat chocolate
- 4 ounces e albacore tuna mucheka wekutanga wegorosi yegorosi.
- Chikoro choga Muffin Chirungu kana gorosi rose rinokonzerwa nechikamu chepasi pasi sodium turkey nyama uye hummus.
- Puroteni inogunun'una ne 2 scoops whey protein uye ½ bhanki yakabatana nemvura.
Shoko Rinobva
Kuwana kuti zvipi zvekudya zvine utano zvinoshanda zvakakunakira kuti iwe uite-kushanda kunova kuburikidza nekuedza uye kukanganisa. Kuva nechirongwa chekudya kwekudya munzvimbo inozoita kuti kubudirira kwezvokudya zvako zvirongedzwe uye kutanga kwekushanda. Kudya zvokudya zvakakodzera kuti upise muviri wako mushure mokunge urovedza uchange uine chikamu chakakosha chekuzadzisa zvinangwa zvako. Dzimwe mazano haafaniri kudyira kudya uye kuyeuka kunwa mvura yakawanda.
> Sources:
> Andrea Hacker Thompson, MS, RD, Kudzivirira "Chiedza Chakatsika-Fuel" Mukutsungirira Kumuedza, American College of Sports Medicine , muna 2016
> Aragon uye Schoenfeld, Nutrient nguva yekudzokorora zvakare: pane mushure mekuvhima anabolic window here?, Journal of the International Society of Sports Nutrition , 2013
> Beck KL et al., Basa rezvokudya mumabasa ekuvandudza uye mushure mekudzidzira kupora, Journal of Sports Medicine , 2015