Njengongoti wezokudla obhalisiwe, uchwepheshe ogunyazwe yibhodi ku-dietetics yezemidlalo kanye nesazi sokudla kwezemidlalo sabasubathi abaqeqeshiwe, abahlanganyelwe, ama-Olympic, esikoleni samabanga aphezulu kanye nabangompetha, indima yami iwukubasiza ukuthi basebenzise amasu okukhipha amanzi kanye namafutha ukuze bathuthukise ukusebenza kahle. Kungakhathaliseki ukuthi uqala uhambo lokufaneleka, ukuzama ukulondoloza ukuqina, ukusebenza ekuguquleni ukwakheka komzimba noma isimo sehlobo, ukufakwa kwamanzi nokufaka uphethiloli kuyisihluthulelo sempumelelo yakho. Lezi zincomo zingasiza ukuthuthukisa amandla, isivinini, amandla nokululama futhi zehlise ingcuphe yokulimala.
Ngokungeziwe kulawa macebiso athile, khumbula ukuthi umzimba wakho uhlale usesimweni sokulungiswa noma ukulungiswa. Ukuze uthuthukise ukusebenza nokululama kufanele ufutha futhi uthele amanzi ngaphambi nangemva kwakho konke ukuzijwayeza nokujima.
Amanzi
Qala ukujima kwakho ufakwe amanzi kahle.
Umchamo kufanele ube nombala okhanyayo futhi ube phezulu ngevolumu ngaphambi kokuthi uqale ukuzivocavoca. Phuza uketshezi futhi udle ukudla okunoketshezi njengezithelo, imifino, amasobho nama-smoothie ngaphambi kokuthi ungene enkundleni noma egumbini lesisindo. Ukuba namanzi amaningi kuzothuthukisa amandla, isivinini kanye namandla.
Phuza ama-electrolyte engeziwe.
Kanye ne-hydration efanelekile, ama-electrolyte afana ne-sodium, i-potassium ne-calcium angasiza ekuvimbeleni i-cramping. Ukuphuza iziphuzo zezemidlalo namaphakethe e-electrolyte axutshwe namanzi kungasiza - kanye nokwengeza usawoti ekudleni noma ukudla ukudla okunosawoti, okufana namakhukhamba, isoso yesoya nomhluzi - kungakhuphula ukudla kwakho kwe-electrolyte.
Shintsha okulahlekile.
Ngalo lonke ikhilogremu yoketshezi olulahlekayo ngesikhathi uzilolonga noma uzivocavoca, buyisela lolo ketshezi ngebhodlela lamanzi noma isiphuzo sezemidlalo. Ukuze uthole inkomba, ibhodlela elijwayelekile liqukethe cishe ama-ounces angama-20 kuye kwangama-24. Isibonelo, uma ulahlekelwa amakhilogremu angu-5 ngesikhathi sokuzilolonga, uzodinga ukuphuza cishe amabhodlela amahlanu noma ama-ounces angu-100 kuya kwangu-120 oketshezi emahoreni ngemva kokuzivocavoca. Isiqalo esihle ukuzama ukuphuza ama-ounces angu-20 kuya kwangu-24 ngemva nje kokujima/ukuzijwayeza. Futhi uma uyijezi elisindayo, zama amabhodlela amabili noma ama-ounces angu-40 kuya kwangu-48 ngaso leso sikhathi. Khumbula ukuthi ukubuyisela uketshezi ngemva kokuzivocavoca kungaphezu kwezidingo zakho zoketshezi zansuku zonke, okuthi kwabesifazane okungenani kube izinkomishi ezingu-11.5 noma ama-ounces angu-90, futhi kwabesilisa izinkomishi ezingu-15.5 noma cishe ama-ounces angu-125 ngosuku.
Qhafaza, ungagqoki.
Indlela ophuza ngayo ingenza ukusebenza kwakho kukhuphuke noma kunuke. Ukuxukuza amanzi ngomzamo wokukhipha amanzi akukhiqizi. Umzimba ungamunca kuphela umkhawulo welitha elilodwa (ama-ounces angu-32) ngehora endaweni eshisayo neswakeme. Hlaziya ngobuhlakani, hhayi kanzima, ngokuphuza ubuningi bama-gulps amanzi amane kuya kwayisishiyagalombili noma isiphuzo sezemidlalo njalo ngemizuzu engama-20.
Cabanga ngaphambi kokuthi uphuze.
Utshwala obuningi bungase bubangele ukuba ulahlekelwe uketshezi, imisipha, ikhwalithi yokulala nokusebenza kwezemidlalo. Hlakanipha ngokuthi uphuza nini, uphuzani nokuthi uphuza kangakanani.
Ukudla okunomsoco
Engeza amaprotheni, umkhiqizo kanye nama-carbohydrate.
Khetha ukudla okuthandayo njengengxenye yepuleti lakho lokusebenza. Ungakhetha ngokudla okudlayo, kodwa zama ukufaka amaprotheni, umkhiqizo kanye nama-carbohydrates kukho konke ukudla okudlayo.
Gwema ukweqa ukudla.
Ukudla okungekho kungakhinyabeza ukusebenza kwakho nenqubekela phambili ekuguquleni ukwakheka komzimba wakho. Zimisele ukuhambisana nenani lokudla nokudla okulula okukhetha nsuku zonke. Ukudla uphethiloli wokusebenza; ungazivumeli ugijime ungenalutho.
Qiniseka ukuthi udla ukudla kwasekuseni.
Ukudla kwakho kwasekuseni kuyithuba lokufaka uphethiloli, ukugcwalisa kanye nokubuyisela amanzi emanzini ukuze umzimba wakho ungadlali. Futhi, qiniseka ukuthi ubeke amaprotheni, umkhiqizo kanye nama-carbs epuletini lakho. Uma ukhathele kakhulu ukuhlafuna, i-smoothie ingaba yisinqumo esihle.
Dala ipuleti elilinganisiwe nelilinganayo.
Ingxenye yepuleti lakho kufanele kube umkhiqizo (izithelo nemifino), ingxenye eyodwa kwezine kufanele kube amaprotheni (inyama, izinkukhu, ubisi lwezinhlanzi/amagobolondo, amaqanda noma amaprotheni asekelwe ezitshalweni) kanti okwesine kufanele kube ama-carbs (irayisi, i-pasta, i-quinoa, amazambane, isinkwa noma okusanhlamvu). I-proportioned performance plate iletha ngekhwalithi, ubuningi nokuvumelana ukuze ikusize ukhulise amandla, isivinini, ukuqina kanye nokululama.
Gcoba ama-carbohydrate.
Amakhabori ezithelo, i-pasta, irayisi, amazambane, isinkwa nommbila ahlinzeka ngophethiloli odingwa umzimba wakho ukuze uzilolonge futhi uzivocavoce. Uma ususa ama-carbs epuletini lakho, ungase uzithole uhamba kancane, ubuthakathaka futhi ukhathele kakhulu. Futhi, ukudla ama-carbs ambalwa kakhulu kuphoqa umzimba wakho ukuthi usebenzise isisindo esithambile njengomthombo wamafutha ngesikhathi sokuzivocavoca. Vele uthi “cha” kuma-carbohydrate aphansi.
Amaprotheni: okuningi akuhlali kungcono.
Izidingo zamaphrotheni zingasukela noma kuphi ukusuka ku-0.5 amagremu/iphawundi ukuya ngaphezulu kuka-1 igremu ngephawundi lesisindo somzimba. Ngakho-ke uma unesisindo esingamakhilogremu angu-120 futhi udla amagremu angu-140 amaprotheni nsuku zonke, kungenzeka ukuthi udla ngaphezu kwalokho okudingayo futhi ungase unciphise ukudla kwakho okunama-carbohydrate ngokugcizelela amaprotheni ngaphandle kwazo zonke ezinye izakhi.
Uma udla amaprotheni amaningi kunalawo umzimba wakho ongawasebenzisa ngesikhathi esisodwa, ingxenye izosetshenziselwa amandla noma igcinwe njengamafutha bese enye izokhishwa, okwenza amaprotheni amaningi abe ukumosha kwemali.
Indlela engcono kakhulu ukugcina ukudla kwamaprotheni anele nokungashintshi usuku lonke, ngokuqinisekisa ukuthi udla ukudla okunamaprotheni njengengxenye yakho konke ukudla nokudla okulula. Umthetho omuhle wesithupha uwumgomo wokuphokophela okungenani amagremu angu-20 kuya kwangu-30 eprotheni ngokudla ngakunye, okungama-ounces ama-3 kuya kwangu-4 enyama, inkukhu, inhlanzi, amaqanda noma ushizi. Uma udla amaprotheni asekelwe ezitshalweni ungahlanganisa okusanhlamvu, amantongomane, imbewu, ubhontshisi, uphizi nokudla kwesoya ukuze uhlangabezane nezidingo zakho zamaprotheni.
Hlala uhlakaniphile futhi unolwazi mayelana nezithasiselo.
Ukuthi ungayithenga akusho ukuthi kufanele. Izithasiselo zingumphelelisi ekudleni okuhloselwe ukukusiza ukuthi uthole imisoco okungenzeka ukuthi awukho. Nakuba kunezinketho eziningi zokwengeza, azikho esikhundleni sokudla.
Ngokungeziwe kulawa mathiphu e-hydration nokudla, hlala thola ulwazi lwakho lokudla kwezemidlalo emithonjeni ethembekile. Ulwazi olungaqondile mayelana nokudla okunomsoco luningi, futhi ezinye izeluleko zingase zinciphise ukusebenza kwakho kwezemidlalo. Ukusebenzisana nochwepheshe wezokudla kwezemidlalo kungakusiza wenze amasu futhi wenze uhlelo lwakho lokudla lube ngumuntu ngamunye ukuze ufeze imigomo yakho phakathi kwesabelomali sakho, izidingo zamandla kanye nekhono lokupheka. Ungathola uchwepheshe oqinisekisiwe webhodi le-CSSD ku-sports dietetics ku-www.eatright.org.
Isikhathi sokuthumela: Jul-14-2022