Tinoziva kuti kupisa mafuta nenzira kwayo usati wafamba uye panguva yekukwira kunogona kuita kana kukanganisa kuita kwako - hapana chakaipa kupfuura kuchovha uchitora nguva yakareba kupfuura yaitarisirwa uye uchinamata unowana chiteshi chepeturu chekutora mapere. .
Asi izvo zvaunodya mushure mekurovedza muviri zvakangokosha nekuti kuwana chikafu chakakodzera mushure mekurovedza muviri kwechero nguva kana kusimba kunogona kubatsira kupora kwako uye kunyangwe mushure mekushanda.
Makabhohaidhiretsi uye mapuroteni ndiwo akakosha
Kunyangwe iwe uchangobva kudzoka kubva ku45-maminetsi ekukwira kuti ubatsire kubvisa pfungwa dzako kana maawa mana emakomo ekutyaira, makabhohaidhiretsi uye mapuroteni ndizvo zvinovaka muviri zvakakosha zvaunoda kuti udzoke. Zvakanakisa kuve nechimwe chinhu muhurongwa hwako pakati pemaminetsi makumi matatu nemakumi matanhatu mushure mekuita maekisesaizi.
Carbohydrates inoshandiswa glycogen kuzadzazve, uye kana ukasatsiva macarbs awakashandisa mukurovedza muviri, unogona kunzwa usimbe, kushaya simba, uye kurwadza kwemaawa nemazuva anouya, kunyangwe paunofamba unotevera. Iyo protein inoshandiswa gadzirisa uye kuvaka tsandanyama, saka kana ukasadya zvakakwana mushure mekuchovha bhasikoro, kudzoreredza kwemhasuru dzako kunogona kukanganiswa.
Unofanira kutora yakawanda sei?
Nekudaro, kureba uye kusimba kwako kunoita basa muhuwandu hwecarbohydrate uye mapuroteni aunoda kushandisa. Kana rwendo rwako rwakatora pakati peawa imwe kana matatu, zvinokurudzirwa kushandisa pakati pe2.7 gramu uye 4.5 g yemacarbohydrates paundi yehuremu hwemuviri mukati mezuva. Kana kurovedza muviri kwako kwakatora isingasviki awa, 1.4 kusvika 2.3 g yemacarbs kubudikidza hafu yekirogiramu yehuremu hwemuviri.
Nezvekudyiwa kwe mapuroteni, zvinokurudzirwa kugovera kushandiswa kwezuva rose, sezvo muviri wako unogona kungotora mapuroteni akawanda panguva (inenge 30 gramu). Vatyairi vemabhasikoro vanovavarira kuchengetedza mhasuru yavo vanofanirwa kudya 0.7g kusvika 1.1g yeprotein papound yehuremu hwemuviri mukati mezuva ravo.
Zviri nani kumisa kutora kwe mafuta kana fiber zvakananga mushure mekurovedza muviri, sezvo zvichigona kukanganisa kugayiwa kwemuviri wako.
Kudya chimwe chinhu chisina kunaka chiri nani pane pasina here?
Ngatitii uri kufa nenzara paunodzokera kumotokari yako kana kumba, uye haugoni kumirira kuti udye, kana kuti hauzokwanisi kumira kweawa. Iwe unomira pane yekutanga chikafu chekudya chaunoona kuti ungowana chikafu?
Chidzidzo che2015 muInternational Journal of Sport Nutrition uye Exercise Metabolism chakawana kuti Chikafu cheMcDonald's chakanakira kupora uye kuita kwemashure sezvimwe zvokudya zvakagadzirirwa zvinangwa izvozvo. Chidzidzo ichi chakaenzanisa zvekudya zvakaita semachipisi nemahashi mabrown ane masimbi emagetsi nePowerBars, uye akayera zvakawanda zvakasiyana-siyana zvine chekuita nekupora, kubva kucholesterol yeropa kuenda kune glycogen zviri mumhasuru dzechidya nekuita kwemakumbo. pakati penzira mbiri dzekuwedzera mafuta.
Hakusati kwave chidzidzo chekuti bhizimusi rekuwedzera rinopfuura chikafu chaicho. Zvekuwedzera zvingaita sezvinonakidza nekuti zvinopa chiyero checarb-to-protein chaiyo, asi iwe unogona kuwana zvakafanana neinodhura, chikafu chaicho chine carbs yakakwana, mapuroteni, uye macalorie. Mushure mekushanda kwenguva refu uye nesimba, chimwe chinhu chiri nani pane chinhu, chero bedzi chiri chakawanda yakakwira mucarbs uye yakaderera mumafuta.
Maresitorendi echikafu ekukurumidza seMcDonald's anowanzo ane sarudzo dzine hutano senge sangweji yehuku yakakangwa, rutivi rwemichero, yogati, chokoreti mukaka kana muto, uye unogona kugara uchiraira rimwe bun kuti uwedzere kudya kwako carb.
Ko kana usina nzara?
Hazvishamisi kuti usanzwe kuda kudya mushure mekuita maekisesaizi, kunyanya kana wanga wakatasva mumamiriro okunze anopisa uye anonyorova. Asi sezvatakambotaura, chimwe chinhu chiri nani pane chinhu, kunyangwe chiri chidiki.
Mvura yacho inogona kuva nyore kutakura. Chocolate mukaka kana a Smoothie yemichero inogona kutonhora, inozorodza uye iri nyore kugaya. Iwe unogona kutowedzera puroteni mukuzununguka neimwe yeGreek yogurt.
Zvinokurudzirwa kuronga mberi kana kugadzirira snack mushure merwendo, zvakadai se smoothie, a sangweji yebhanana nenzungu butter, kana kungochengeta michero mitsva mukati mekusvikirwa, saka unogona kuidya kana wangodzoka. Iwe unogona kutovaomesa nechando manheru apfuura uye wovasiya mumotokari kuti vange vari mumamiriro ezvinhu akakwana paunodzoka.
Mamwe matipi
Mukuwedzera pakufungisisa zvatinofanira kudya mushure mokutasva bhasikoro, zvinokosha kuti titeerere mamwe maitiro.
Hydration yakakosha
Hydration inokosha zvakare. Kana kurovedza muviri kwanga kuri nyore uye pasi pemaminetsi makumi mapfumbamwe, kunwa bhodhoro remvura 90ml kana chinwiwa che electrolyte chinofanira kukwana kuti udzore mvura.
Asi dai yanga iri nguva yakareba kana yakasimba, tichaedza kutsiva 100-150% yemvura yakarasika kuburikidza nedikita mukati meawa imwe kusvika mana yekuburuka bhasikoro. Ruzivo urwu runogona kuzivikanwa kana tikazviyera pachedu tisati kana tapedza.
Idya macalorie akakodzera
Kuti tirambe tichipora, tinofanira kudya zvokudya zvakakura mumaawa maviri okudzidziswa. Kudya uku kwakakosha kuti muviri udzore zvitoro zvemacarbohydrate zvinoshandiswa panguva yekurovedza muviri uye zvinopa amino acids nemafuta kubatsira kuvaka nekugadzirisa tsandanyama.
Mamwe mazano echikafu angave akaonda mapuroteni senge mazai, huku, tuna, kana tofu pamwe chete nemacarbohydrates akaoma sezviyo-pasta, mupunga, kana mbambaira, uye mamwe mafuta (avocado).
Nekudaro, kuti ikurumidze kupora, pane humwe humbowo hwekuti zviri nani kudya zvishoma uye kazhinji. Vamwe vatambi vepamusoro vanosarudza kudya chikamu chidiki cheprotein uye carbohydrate maawa maviri kusvika matatu mushure mechikamu chekudzidziswa, kunyanya kana vakadzokera kukudzidziswa gare gare muzuva. Vanogona kuenderera mberi nemaitiro aya kwemaawa matanhatu.
Inovandudza kupora
Pamwe chete nechirango chekudya chekudya, kurara, kuputsa and the kutambanudza dzinokoshawo pakupora. Asi mamwe maitiro akakodzera kufunga zvakare.
Supplements like Omega 3 uye Tart Cherry Juice maitiro matsva ekudzoreredza akagadzirirwa kubatsira kuderedza kuzvimba kwemhasuru uye inotyisa DOMS (Kunonoka Kutanga Muscle Fatigue).
Imwe tsvagiridzo inonongedzera kune imwe nzira yemunhu. Mushure mezvose, hapana vatyairi vaviri vakafanana. Biomarkers zviratidzo zvehupenyu zvinogona kuyerwa kugadzira mufananidzo wehupenyu hwemunhu. Vanogona kujekesa chikafu chemunhu, hydration chimiro, tsandanyama mamiriro, uye njodzi inogona kukuvara, izvo zvinogona kubvumira vatambi kuti vagadzirise kupora kwavo kuti vaenderane nezvavanoda.