Semunhu akanyoreswa chikafu, nyanzvi yebhodhi yakasimbiswa mune zvemitambo dietetics uye sports dietitian yehunyanzvi, collegiate, Olympic, chikoro chesekondari uye masters vatambi, basa rangu nderekuvabatsira kuwana mari yehydration uye kufambisa nzira dzekuwedzera kuita. Kunyangwe iwe uri kutanga rwendo rwekusimba, kuyedza kuchengetedza kusimba, kushanda pakushandura chimiro chemuviri kana zhizha mamiriro, hydration uye mafuta ndizvo zvakakosha pakubudirira kwako. Aya mazano anogona kubatsira kuvandudza simba, kukurumidza, simba uye kupora uye kuderedza njodzi yekukuvara.
Mukuwedzera kune aya chaiwo matipi, ramba uchifunga kuti muviri wako unogara uri mumamiriro ekugadzirira kana kugadzirisa. Kuti uwedzere kuita uye kudzoreredza iwe unofanirwa mafuta uye hydrate pamberi uye mushure mese maitiro uye maekisesaizi.
Hydration
Tanga maekisesaizi ako ane hydrated zvakanaka.
Weti inofanira kuve yakareruka muruvara uye yakakwirira muhuwandu usati watanga kuita maekisesaizi. Inwa zvinwiwa uye udye chikafu chine mvura semichero, miriwo, soups uye smoothies usati warova munda kana imba yekuremedza. Kuve nehydrated zvakanaka kunovandudza simba, kukurumidza uye simba.
Inwa mamwe electrolytes.
Pamwe chete ne optimal hydration, electrolytes se sodium, potassium uye calcium inogona kubatsira kudzivirira cramping. Kunwa zvinwiwa zvemitambo uye mapaketi e electrolyte akasanganiswa nemvura anogona kubatsira - pamwe nekuwedzera munyu kune chikafu kana kudya chikafu chine munyu, senge pickles, soy muto uye muto - zvinogona kuwedzera yako electrolyte kutora.
Tsiva zvaunorasikirwa nazvo.
Pakirogiramu yega yega yemvura yaunorasikirwa nayo panguva yekudzidzira kana kurovedza muviri, chinja mvura iyoyo nebhodhoro remvura kana chinwiwa chemitambo. Nekureva, bhodhoro rakajairwa rine maaundi makumi maviri kusvika makumi maviri nemana. Semuenzaniso, kana iwe ukarasikirwa nemapaunzi mashanu panguva yekudzidzira, iwe unozofanirwa kunwa kutenderedza mabhodhoro mashanu kana zana kusvika zana maounces emvura mumaawa mushure mekuita maekisesaizi. Nzvimbo yakanaka yekutanga ndeyekuedza kunwa 20 kusvika ku24 ounces mushure mekushanda / kudzidzira. Uye kana iwe uri jira rinorema, edza mabhodhoro maviri kana 40 kusvika 48 ounces pakarepo. Rangarira kuti mvura inotsiva mushure mekurovedza muviri iri mukuwedzera kune zvaunoda zvemazuva ese zvemvura, izvo zvevakadzi zvisingaite 11.5 makapu kana makumi mapfumbamwe, uye kuvarume 15.5 makapu kana anenge 125 ounces pazuva.
Sip, usagunun'una.
Manwiro aunoita anogona kuita kuti kuita kwako kukwire kana kunhuwa. Kubvongodza mvura mukuedza kuisa hydrate hakubudisi. Muviri unogona kungotora huwandu hunopfuura chikamu chimwe chete (32 ounces) paawa munzvimbo inopisa uye ine unyoro. Hydrate zvine hungwaru, kwete kuomesesa, nekunwa mvura inokwana mana kusvika masere kana chinwiwa chemitambo maminitsi makumi maviri ega ega.
Funga usati wanwa.
Doro rakawandisa rinogona kuita kuti urasikirwe nemvura, tsandanyama, kunaka kwekurara uye kuita zvemitambo. Iva akachenjera pamusoro penguva yaunonwa, zvaunonwa uye kuti unonwa zvakadini.
Nutrition
Wedzera mapuroteni, gadzira uye carbs.
Sarudza chikafu chaunoda sechikamu cheplate yako yekuita. Iwe unogona kusarudza nezvokudya zvaunodya, asi edza kuisa mapuroteni, zvibereko uye makhahydrates pakudya kwese kwaunodya.
Dzivisa kurega kudya.
Kushaikwa kwekudya kunogona kukanganisa kuita kwako uye kufambira mberi mukushandura chimiro chemuviri wako. Vavarira kuenderana nehuwandu hwekudya uye svutugadzike zvaunosarudza zuva nezuva. Chikafu mafuta ekushanda; usazvirega uchimhanya usina chinhu.
Iva nechokwadi chekudya kudya kwemangwanani.
Kudya kwako kwemangwanani mukana wekuwedzera, kuzadza uye kudzorera mvura kuitira kuti muviri wako usaite kutamba kubata. Zvakare, iva nechokwadi chekuisa mapuroteni, zvigadzirwa uye carbs mundiro yako. Kana iwe wakaneta zvakanyanya kuti usatsenga, smoothie inogona kunge iri sarudzo yakanaka.
Gadzira ndiro yakaenzana uye yakaenzana.
Hafu yendiro yako inofanira kuve yakagadzirwa (michero nemiriwo), chikamu chimwe chete muzvina chinofanira kunge chiri mapuroteni (nyama, huku, hove/hove dzehove dzemukaka, mazai kana mapuroteni anogadzirwa nezvirimwa) uye chechina chekupedzisira chinofanira kunge chiri macarbs (mupunga, pasta, quinoa, mbatatisi, chingwa kana zviyo). Iyo yakaenzana dhizaini dhizaini inopa pane mhando, huwandu uye kuenderana kukubatsira iwe kuwedzera simba, kumhanya, simba uye kupora.
Gamuchira macarbohydrates.
Carbs kubva mumichero, pasta, mupunga, mbatatisi, chingwa nechibage zvinopa huni hunodiwa nemuviri wako pakudzidzira uye kurovedza muviri. Kana iwe ukabvisa macarbs kubva mundiro yako, unogona kuzviwana uchinonoka, kushaya simba uye kuneta zvakanyanya. Uyezve, kudya mashoma carbs kunomanikidza muviri wako kuti ushandise yakaonda misa semafuta sosi panguva yekurovedza muviri. Ingoti "kwete" kune yakaderera makhahydrates.
Protein: yakawanda haisi nguva dzose iri nani.
Mapuroteni anodiwa anogona kubva chero kubva pa 0.5 gramu / pound kusvika zvishoma kupfuura 1 gramu paundi uremu hwemuviri. Saka kana uchiyera makirogiramu zana nemakumi maviri uye uchidya magiramu 140 eprotein zuva rega rega, unogona kunge uchidya zvakawandisa kupfuura zvaunoda uye unogona kunge uri kupfupisa madyiro ako ecarbohydrates nekusimbisa mapuroteni uchisiya zvimwe zvese zvinovaka muviri.
Kana iwe ukatora mapuroteni akawanda kupfuura anogona kushandiswa nemuviri wako panguva imwe chete, chikamu chinozoshandiswa kuita simba kana kuchengetwa semafuta uye mamwe acho anobuda kunze, zvichiita kuti mapuroteni akawandisa kutambisa mari.
Nzira iri nani ndeyekuchengetedza mapuroteni akakwana uye anoenderana zuva rese, nekuita shuwa kuti unodya chikafu chine mapuroteni sechikamu chekudya kwese uye snack. Mutemo wakanaka wegunwe ndeyekuvavarira kanenge 20 kusvika 30 magiramu eprotein pakudya, iyo inenge 3 kusvika ku4 ounces yenyama, huku, hove, mazai kana cheese. Kana iwe ukadya mapuroteni ane chirimwa unogona kusanganisa zviyo, nzungu, mhodzi, bhinzi, pizi uye soy chikafu kuti usangane neprotein yako inoda.
Gara wakangwara uye uchiziva nezvezvekuwedzera.
Kungoti unogona kuzvitenga hazvirevi kuti unofanira kuzviita. Zvekuwedzera mubatsiri pakudya zvakagadzirirwa kukubatsira kuwana zvinovaka muviri zvaungave usipo. Kunyange paine akawanda ekuwedzera sarudzo, haisi yekutsiva chikafu.
Pamusoro peaya hydration uye matipi ezvekudya, gara uchiwana ruzivo rwemitambo yako kubva kune akavimbika masosi. Mashoko asiriwo muhutano akawandisa, uye mamwe mazano anogona kudzikisira kuita kwako kwemitambo. Kushanda nenyanzvi yezvekudya kwemitambo kunogona kukubatsira kuronga uye kugadzirisa hurongwa hwako hwekudya kuti uwane zvinangwa zvako mukati mebhajeti yako, zvinodiwa zvesimba uye kugona kwekubika. Unogona kuwana CSSD-board certified expert in sports dietetics pa www.eatright.org.
Nguva yekutumira: Jul-14-2022