Monga katswiri wazakudya, katswiri wodziwika bwino pazakudya zamasewera komanso akatswiri ochita masewera olimbitsa thupi kwa akatswiri, ophunzira, Olimpiki, kusekondale ndi othamanga ochita masewera olimbitsa thupi, ntchito yanga ndikuwathandiza kuti apindule ndi njira za hydration ndi mafuta kuti akwaniritse bwino ntchito. Kaya mukuyamba ulendo wolimbitsa thupi, kuyesa kukhalabe olimba, kugwira ntchito yosintha mawonekedwe a thupi kapena chilimwe, kuthira madzi ndi kuthira mafuta ndizofunikira kwambiri kuti muchite bwino. Malangizowa angathandize kupititsa patsogolo mphamvu, liwiro, mphamvu ndi kuchira komanso kuchepetsa chiopsezo cha kuvulala.
Kuphatikiza pa malangizo awa enieni, kumbukirani kuti thupi lanu nthawi zonse limakhala lokonzekera kapena kukonza. Kuti muwongolere bwino ntchito ndikuchira muyenera kuthira mafuta ndi kuthira madzi musanayambe komanso mukatha kuchita masewera olimbitsa thupi.
Kuthira madzi
Yambani masewera anu olimbitsa thupi bwino.
Mkodzo uyenera kukhala wopepuka komanso wokulirapo musanayambe kuchita masewera olimbitsa thupi. Imwani zamadzimadzi ndikudya zakudya zamadzimadzi monga zipatso, ndiwo zamasamba, soups ndi smoothies musanagwire munda kapena chipinda cholemera. Kukhala ndi hydrated bwino kumawonjezera mphamvu, liwiro komanso mphamvu.
Imwani ma electrolyte owonjezera.
Pamodzi ndi ma hydration abwino, ma electrolyte monga sodium, potaziyamu ndi calcium angathandize kupewa kukokana. Kumwa zakumwa zamasewera ndi mapaketi a electrolyte osakanikirana ndi madzi angathandize - komanso kuwonjezera mchere ku chakudya kapena kudya zakudya zamchere, monga pickles, msuzi wa soya ndi msuzi - akhoza kuwonjezera kudya kwanu kwa electrolyte.
Bwezerani zomwe mwataya.
Pa kilogalamu iliyonse yamadzimadzi yomwe mumataya pochita masewera olimbitsa thupi, sinthani madziwo ndi botolo lamadzi kapena chakumwa chamasewera. Mwachidziwitso, botolo wamba limakhala ndi ma ola 20 mpaka 24. Mwachitsanzo, ngati mutaya mapaundi 5 panthawi yochita masewera olimbitsa thupi, muyenera kumwa mabotolo asanu kapena ma ounces 100 mpaka 120 amadzimadzi mutatha kuchita masewera olimbitsa thupi. Choyambira chabwino ndikuyesa kumwa ma ounces 20 mpaka 24 mutangomaliza masewera olimbitsa thupi. Ndipo ngati ndinu sweti yolemera, yesani mabotolo awiri kapena ma ola 40 mpaka 48 nthawi yomweyo. Kumbukirani kuti kuchita masewera olimbitsa thupi m'malo mwa madzimadzi kumawonjezera pa zosowa zanu zatsiku ndi tsiku, zomwe kwa amayi ndi zosachepera makapu 11.5 kapena ma ounces 90, ndipo amuna makapu 15.5 kapena ma ola 125 patsiku.
Sip, musachedwe.
Zomwe mumamwa zimatha kupangitsa kuti ntchito yanu ichuluke kapena kununkha. Kuchucha madzi poyesa kuthira madzi sikuthandiza. Thupi limatha kuyamwa quart imodzi yokha (32 ounces) pa ola m'malo otentha komanso achinyezi. Thirani madzi mwanzeru, osati movutirapo, mwa kumwa madzi ochulukirapo anayi mpaka asanu ndi atatu kapena chakumwa chamasewera mphindi 20 zilizonse.
Ganizirani musanamwe.
Mowa wambiri ukhoza kuchititsa kuti mutaya madzimadzi, minofu, kugona bwino komanso kuchita masewera olimbitsa thupi. Khalani anzeru pa nthawi yomwe mumamwa, zomwe mumamwa komanso kuchuluka kwa zomwe mumamwa.
Zakudya zopatsa thanzi
Onjezerani mapuloteni, zokolola ndi ma carbs.
Sankhani zakudya zomwe mumakonda ngati gawo la mbale yanu yochitira masewera. Mutha kusankha ndi zakudya zomwe mumadya, koma yesani kuphatikiza mapuloteni, zokolola ndi ma carbohydrate pazakudya zilizonse zomwe mumadya.
Pewani kudumpha chakudya.
Kusowa chakudya kungalepheretse kugwira ntchito kwanu komanso kupita patsogolo pakusintha momwe thupi lanu limapangidwira. Khalani ndi cholinga chofanana ndi kuchuluka kwa zakudya ndi zokhwasula-khwasula zomwe mumasankha tsiku ndi tsiku. Chakudya ndi mafuta opangira ntchito; musadzilole kuthamanga opanda kanthu.
Onetsetsani kuti mwadya chakudya cham'mawa.
Chakudya chanu cham'mawa ndi mwayi wowonjezera mafuta, kudzaza ndi kubwezeretsanso madzi kuti thupi lanu lisachite kusewera. Apanso, onetsetsani kuti mwayika mapuloteni, zokolola ndi ma carbs pa mbale yanu. Ngati mwatopa kwambiri kuti musatafune, smoothie ikhoza kukhala yabwino kwambiri.
Pangani mbale yolinganiza ndi yofanana.
Hafu ya mbale yanu iyenera kukhala zokolola (zipatso ndi ndiwo zamasamba), gawo limodzi mwa magawo anayi likhale mapuloteni (nyama, nkhuku, nsomba / nsomba zamkaka zamkaka, mazira kapena mapuloteni opangidwa ndi zomera) ndipo gawo limodzi mwachinayi likhale la carbs (mpunga, pasitala, quinoa), mbatata, mkate kapena chimanga). Magawo a magwiridwe antchito amapereka pamtundu, kuchuluka komanso kusasinthika kuti akuthandizeni kukulitsa mphamvu, liwiro, kulimba komanso kuchira.
Sangalalani ndi ma carbohydrate.
Zakudya zochokera ku zipatso, pasitala, mpunga, mbatata, buledi ndi chimanga zimapereka mafuta omwe thupi lanu limafunikira pochita masewera olimbitsa thupi. Mukachotsa ma carbs mu mbale yanu, mutha kukhala wocheperako, wofooka komanso wotopa kwambiri. Kuphatikiza apo, kudya ma carbs ochepa kumakakamiza thupi lanu kuti ligwiritse ntchito zowonda ngati gwero lamafuta panthawi yolimbitsa thupi. Ingonenani "ayi" ku zakudya zochepa zama carbohydrate.
Mapuloteni: zambiri sizikhala bwino nthawi zonse.
Zofunikira zamapuloteni zimatha kuyambira 0.5 magalamu / pounds mpaka pang'ono kupitirira 1 gramu pa paundi kulemera kwa thupi. Chifukwa chake ngati mukulemera ma kilogalamu 120 ndipo mukudya ma gramu 140 a mapuloteni tsiku lililonse, mungakhale mukudya kwambiri kuposa momwe mungafunire ndipo mungakhale mukuchepetsa kadyedwe kanu ka carbohydrate potsindika zomanga thupi ndikusiya zakudya zina zonse.
Ngati mudya zakudya zomanga thupi zochulukirapo kuposa momwe thupi lanu lingagwiritsire ntchito nthawi imodzi, mbali ina idzagwiritsidwa ntchito ngati mphamvu kapena kusungidwa ngati mafuta ndipo yotsalayo imatuluka, zomwe zimapangitsa kuti mapuloteni ochulukirapo awononge ndalama.
Njira yabwino ndiyo kusunga zakudya zomanga thupi zokwanira komanso zosasinthasintha tsiku lonse, poonetsetsa kuti mumadya zakudya zokhala ndi mapuloteni monga gawo la chakudya chilichonse komanso zokhwasula-khwasula. Lamulo labwino la chala chachikulu ndikutsata osachepera 20 mpaka 30 magalamu a mapuloteni pa chakudya chilichonse, chomwe chimakhala pafupifupi ma ola 3 mpaka 4 a nyama, nkhuku, nsomba, mazira kapena tchizi. Ngati mumadya mapuloteni opangidwa ndi zomera mukhoza kuphatikiza mbewu, mtedza, mbewu, nyemba, nandolo ndi zakudya za soya kuti mukwaniritse zosowa zanu zamapuloteni.
Khalani anzeru komanso odziwa za zowonjezera.
Chifukwa chakuti mungathe kugula sizikutanthauza kuti muyenera kutero. Zowonjezera ndizowonjezera pazakudya zomwe zimapangidwira kuti zikuthandizeni kupeza zakudya zomwe mwina mukuzisowa. Ngakhale pali zosankha zambiri zowonjezera, sizilowa m'malo mwa chakudya.
Kuphatikiza pa malangizo awa a hydration ndi zakudya, nthawi zonse pezani zambiri zazakudya zanu zamasewera kuchokera kumalo odalirika. Zolakwika pazakudya ndizambiri, ndipo upangiri wina ukhoza kuchepetseratu masewera anu. Kugwira ntchito ndi katswiri wodziwa zamasewera kungakuthandizeni kukonza njira zanu zodyeramo payekhapayekha kuti mukwaniritse zolinga zanu mu bajeti yanu, zosowa zamphamvu komanso luso lazophika. Mutha kupeza katswiri wodziwika ndi CSSD-board pazakudya zamasewera pa www.eatright.org.
Nthawi yotumiza: Jul-14-2022