Melis Campbell
Pambuyo pa gawo lolimbitsa thupi, ena amakhala ndi chidwi chachikulu. Koma ena, poyamba safuna kudya chilichonse. Kodi muyenera kuganizira chiyani mukadya mukatha kuchita masewera olimbitsa thupi? Kodi muyenera kudya china chake mukangomaliza maphunziro - kapena ayi? Ndipo ngati ndi choncho, muyenera kusamala chiyani?
Ndi zakudya ziti zomwe zili zoyenera pambuyo pochita masewera olimbitsa thupi zimatha kusiyana kwambiri ndi munthu ndipo zimadalira, pakati pa zinthu zina
- mumachita masewera otani
- maphunzirowo ndi ochuluka bwanji
- zolinga zomwe mukuchita ndi maphunzirowa (monga kumanga minofu),
- kaya kuphunzitsa mpikisano ndi/kapena
- uli ndi zaka zingati.
Komabe, mfundo zina zimagwira ntchito kwa aliyense.
Kodi muyenera kudya musanachite masewera olimbitsa thupi kapena mukatha?
Kudya nthawi zambiri kumaloledwa, kapena ngakhale kofunika, musanachite masewera olimbitsa thupi komanso mukatha. Komabe, zimatengera zomwe komanso nthawi yomwe mumadya. Ngati mukuchita masewera anu opanda kanthu m'mimba, mukuwopsezedwa ndi kutsika kwamasewera. Choncho n’zomveka kudya pang’ono pang’ono musanachite masewera olimbitsa thupi. Nthochi, muesli bar, kapena yogati yamafuta ochepa ndizoyenera, mwachitsanzo.
Komabe, ndibwino kuti musadye zokhwasula-khwasula zoterezi mwamsanga musanayambe kuchita masewera olimbitsa thupi, koma pafupifupi ola limodzi musanadye. Komano, zakudya zazikulu ziyenera kupeŵedwa. Chakudya chachikulu chomaliza chiyenera kukhala osachepera maola awiri musanayambe kuchita masewera olimbitsa thupi.
Kudya pambuyo pochita masewera olimbitsa thupi sikuloledwa, kumalimbikitsidwanso. Ambiri amakhulupirira kuti ngati sadya kalikonse pambuyo pochita masewera olimbitsa thupi, amawonjezera maphunziro kapena kuwonda kwa pulogalamu yolimbitsa thupi. Komabe, izi sizoyenera, chifukwa thupi limafuna mphamvu zambiri pambuyo pa maphunziro. Kumbali ina, amayenera kudzikonzanso yekha kuchokera ku khama. Kumbali ina, amatha kumanga minofu ngati atapatsidwa mphamvu zofunikira.
Kodi muyenera kudya chiyani mukamaliza masewera olimbitsa thupi?
Pambuyo pa masewera olimbitsa thupi, anthu ambiri amamwa chakumwa choyamba. Izi nzabwino: Pochita masewera olimbitsa thupi, anthu amataya madzi ambiri komanso ma electrolyte. Ndikofunika kubwezera kuperewera kumeneku, mwachitsanzo ndi spritzer yopangidwa ndi madzi amchere ndi madzi a zipatso. Madzi amchere ali ndi mchere monga sodium ndi calcium. Madzi amapatsa thupi potaziyamu ndi magnesium.
Koma kudya mukamaliza kulimbitsa thupi n’kofunikanso. Minofu imagwiritsa ntchito mphamvu zambiri panthawi yolimbitsa thupi. Aliyense amene waphunzitsidwa mwamphamvu komanso kwa nthawi yayitali ayenera kubwezeretsanso malo ogulitsa mphamvu. Izi zimagwira ntchito bwino ndi ma carbohydrate. Muli shuga, amene amasungidwa mu minofu mu mawonekedwe a glycogen.
Mapuloteni nawonso ndi ofunika. Amaonetsetsa kuti minofu imayambiranso ndipo minofu yatsopano imamanga. Panthawi imodzimodziyo, amalepheretsa thupi kuti lisatenge mphamvu kuchokera ku minofu ndikuphwanya.
Kuchuluka kwa chakudya chamafuta ndi mapuloteni omwe amadya ayenera kudalira, mwa zina, pamtundu wa ntchito: pambuyo pa maphunziro olemera, mwachitsanzo, mapuloteni amatenga gawo lalikulu kuposa atatha maphunziro. Nthawi zambiri amalimbikitsidwa kudya chakudyacho mpaka theka la ola mutaphunzitsidwa.
Ndi chakudya chamadzulo chiti chomwe chili choyenera pambuyo pa pulogalamu yolimbitsa thupi?
Pambuyo pa maphunziro olimbitsa thupi, chakudya - monga chakudya chamadzulo - chiyenera kukhala ndi mapuloteni ndi chakudya. Mapuloteni ambiri amapezeka mu quark yamafuta ochepa, mazira, kapena yogati yachi Greek. Pankhani ya chakudya, mutha kugwiritsa ntchito mbatata, mpunga, buledi, kapena pasitala. Zakudya zama carbohydrate mu mawonekedwe a maswiti osavomerezeka.
Zoyenera kudya mukatha kuchita masewera olimbitsa thupi, mwachitsanzo, zakudya monga,
- mbatata yophika ndi quark,
- yogurt ndi zipatso zatsopano,
- Muesli kapena chimodzi
- Pizza yamafuta ochepa ndi masamba.
