John Myers
Unogona here pakupedzisira kumhanya marathon? Wedzera simba rako remhasuru. Kudyidzana kwemitambo kudya kunotsamirawo pane icho chinangwa chako pachako. Verenga pano kuti kudya kunoenderana nemutambo upi!
Zvokudya zvemitambo - zvakakosha sechirongwa chakanaka chekudzidzisa
Mukuwedzera kune chirongwa chakanaka chekudzidzisa, chirongwa chekudya chakagadzirirwa chakakoshawo kune mutambi kuitira kuti awane kushanda kwakakwana. Chirongwa chekudya chinowedzera kudzidziswa uye chinoratidza nguva, chii uye yakawanda sei inodyiwa. Zvisinei nekuti iwe unotanga mumakwikwi epamutemo kana kungoita mitambo yekusimba kwako, chikafu chemitambo chakakodzera chichakubatsira iwe kubudirira kuzadzisa chinangwa chako.
Kudzidzira uremu kana mutambo wekutsungirira?
Mitambo miviri inosanganisira hutano hwakanaka uye kudya kwakakwana. Panguva yekurovedza muviri, kudya kunorasika kuburikidza nekushanda nesimba uye dikita. Izvo zvinodikanwa zvekuwedzera, kunyanya zvevhitamini nemamineral, zvinofanirwa kufukidzwa. Kana iwe usingazivi zvaunoda zuva nezuva, unogona kushandisa karukureta kugadzirisa kudya kwako maererano nekuwedzera kudiwa kuburikidza nekurovedza muviri. Simba guru rinodiwa mukurovedza uremu. Pasi pemamiriro aya ekudzidzira, muviri unopisa macarbohydrates. Nokudaro, nemhando iyi yemutambo, zvokudya zvine carbohydrate-yakapfuma zvinofanira kudyiwa kare, panguva uye shure kwekudzidziswa kana makwikwi. Kudya kwakagadziriswa nemapuroteni nemafuta kunokurudzirwa pakati pezvidzidzo zvekudzidzisa. Iwe unogona kuwana matipi ezvekudya kune akafuratira uye ane tsandanyama mudumbu muchinyorwa chedu pamusoro pechitanhatu-pack chikafu.
Kupera kweCarboloading?
Kune zvikoro zviviri zvekufunga kwesimba rinodiwa mumitambo yekutsungirira: Vamwe vanoti pasina makabhohaidhiretsi sechitubu chekutanga chesimba, haugone kuzviita. Mapati akawandisa enoodle nevatambi anonzi anowedzera zvitoro zveglycogen, nepo macarbohydrates achigara achidyiwa kuburikidza neisotonic zvinwiwa, mabara kana mabhanana panguva yemakwikwi. Kubvisa muviri wozouzadza nemacarbohydrates mazuva 3-4 pamberi pemakwikwi anonziwo carboloading. Zvisinei, nzira dzemazuva ano dzinoratidza kuti kudya kwakaderera-carb kunogonawo kutsigira kushanda. Kusiyana nemafuta sechitoro chesimba, makabhohaidhiretsi anosunga mvura yakawanda uye nokudaro anotora vhoriyamu yakakura. Muviri unogona saka kuchengetedza huwandu hushoma, izvo zvinoreva kune mutambi wekutsungirira: Kana chitoro chisina chinhu, kumhanya kunofanirwa kuderedzwa. Kudya kwakaderera-carbohydrate, kune rumwe rutivi, kunogadzirisa mafuta metabolism. Kana zvasvika pakuziva madaro marefu, muviri unofanirwa kuwana simba rakawanda kubva kumafuta ari kusimba zvakanyanya uye nekudaro kuchengetedza zvitoro zveglycogen. Kirogiramu imwe yemafuta emuviri inogona kupa vatambi simba rakapetwa katatu muchimiro chekilocalories kupfuura glucose (shuga iri nyore). Nekudaro, kudya kwakaderera-carbohydrate kunoda kunyatsotarisisa yako wega tsika dzekudya.
Protein
Mapuroteni anoita basa rinokosha mukudya kwemitambo. Yese yekudzidzira kukurudzira kunoita kuti tsandanyama dzivake zvakare. Protein ndiyo chivakwa chekuvaka chinodiwa kuvaka tsandanyama. Mapuroteni uye mapuroteni poda, ayo akapfuma mune akakosha amino acids uye zvakare anonzi BCAAs (Branched-Chain Amino Acids, zvinoreva branched amino acid cheni, eg whey protein), inogona kuve yakanakira chikafu chekuwedzera kune chikafu chine mapuroteni. Kana iwe uri pakudya kusina nyama, vegan protein powders inowanikwawo. Mapuroteni anozununguka anoita basa rimwe chete. Mushure mekuvaka tsandanyama, matipi edu ekurwisa tsandanyama achakubatsira.
Mitambo yekuderedza uremu
Mutambo unoita kuti ufare uye unogona kukubatsirawo kuderedza uremu. Nekuvaka mhasuru, iyo basal metabolic rate yekupisa mafuta inowedzera pakuita mitambo uye pakuzorora. Simba rakawanda rinoshandiswa pakati pezvidzidzo zvekudzidzira kupfuura vasiri vatambi. Kurasikirwa uremu saka kunoreva: kurovedza, kurovedza muviri muhupenyu hwezuva nezuva uye kudya kweprotein-yakapfuma uye carbohydrate-inoziva. Izvi zvinoita kuti kudya kwakasimba kuve kwakanyanya.
Mabikirwo ane hutano ekudya kwemitambo
Mabikirwo mazhinji akasiyana ekusimbisa muviri anozadzisa yakatsanangurwa chirongwa chekudya kune vatambi uye vachiri kuravira zvinonaka. Mafuta akaderera uye pamusoro pezvese carbohydrate-anoziva mabikirwo (zviyo zvese zvigadzirwa) zvakasanganiswa neprotein-yakapfuma chikafu (seSerrano ham neHarz chizi) uye yakawanda yemiriwo inovimbisa kudya kwakadzikama uye inovimbisa kupihwa kweakakosha mavhitamini nemamineral. Recipe yakakura yeizvi, semuenzaniso, pani yemiriwo ine mavara ine mupunga webrown uye chicken breast fillet. Unogona kuwana mazano ekudya kwemangwanani kwevatambi pano. Iyo yakakodzera fitness snack inogonawo kuita mutsauko panguva yekudzidziswa.
