Zomwe mungadye mutaphunzitsidwa

Zomwe mungadye mutaphunzitsidwa

Anthu ambiri amayamba zakudya kuti akwaniritse zomwe akufuna posachedwa. Ndikofunikira kwambiri kudziwa kuti ndi nthawi iti komanso momwe tingadyetse michereyo kuti thupi lathu likhale lokwanira. Tikamaphunzitsa zolimbitsa thupi, malo athu ogulitsa amathera. Chifukwa chake, anthu ambiri amadabwa zomwe udye ukamaliza maphunziro.

Apa mutha kuphunzira zakufunika kwa chakudya musanaphunzire, mukamaliza komanso mukamaliza komanso zomwe mungadye mutaphunzitsidwa. Mukufuna kudziwa zambiri?

Zosowa zaumoyo

Mphindi yayikulu kudya

Chinthu choyamba chomwe tiyenera kuganizira ndi macronutrients. Kuti thupi lathu lizigwira bwino ntchito, ngakhale titakhala ndi cholinga chotani, liyenera kukhala lopatsidwa chakudya. Kaya tikufuna kuonjezera minofu, kusuntha kutanthauzira kwa minofu, kuonda kapena kungokhala ooneka bwino thupi lathu silingakhale ndi michere. Mukafuna kuonda, anthu amatembenukira kwa chakudya chochepa cha kalori ndipo amatha kuiwala kuti thupi lathu ndi injini ndipo mafuta ndi chakudya.

Kuti tipeze mphamvu, thupi lathu limafunikira chakudya. Momwe zimakhalira mthupi, zimadzaza m'masitolo athu a glycogen. Komabe, kutha kwa chaka, nkhokwe zimakhala zero. Apa ndipomwe muyenera kudzifunsa nokha zomwe mungadye mukamaliza maphunziro kuti mupezenso bwino.

Komabe, muyenera kudziwa zakudya zomwe ndi zabwino kudya mukamaliza maphunziro. Sikuti zakudya zonse zimakhala ndi zigawo zofanana kapena liwiro lofananira. Ndiye kuti, thupi lathu likakhala litaphunzitsidwa kwa ola limodzi kapena angapo, latha mphamvu. Chifukwa chake, muyenera kuchira posachedwa. Pali zakudya zomwe zimapangidwa mofulumira kuposa zina. Pankhani ya kupindula kwa minofu, mwina mudamvapo mkaka mapuloteni kapena Whey mapuloteni. Puloteniyi imafanana msanga kotero kuti thupi lathu limachira mwachangu.

Mphindi yayikulu

Chakudya chophunzitsira

Anthu onse ali ndi cholinga chomwe amaphunzitsira. Zolinga zilizonse, mphindi yayikulu yakudya mukamaliza kulimbitsa thupi iyenera kulemekezedwa. Ngati zikuchitika molondola, zotsatira zake zitha kupezeka mwachangu kwambiri kuposa momwe tikuganizira.

Pambuyo pophunzitsa thupi silimangotaya mphamvu, komanso mumataya madzi, mchere, ndi ma electrolyte. Chifukwa chake, ndikofunikira kuti amuchiritse bwino.

Ngati tikufuna kupeza minofu, tiyenera kudya chakudya chokhala ndi mapuloteni ambiri komanso chakudya chambiri chokhala ndi glycemic index. Izi zimachitika chifukwa thupi limagwiritsa ntchito ma amino acid pakuphatikizika kwa minofu yatsopano.

Ngati tikufuna kuchepa thupi ndikuwotcha mafuta, zidzakhala zokwanira kumwa zakumwa zambiri ndikusamalira ma hydration. Mukamaliza ntchitoyi, muyenera kuyembekezera ola limodzi kuti mudye chakudya. Nthawi yakudya itakwana Momwemo, sankhani omwe ali ndi index yotsika ya glycemic. Mwanjira imeneyi tikupangitsa kuti thupi ligwiritse ntchito mafuta ngati nkhokwe yamagetsi ndipo tikupitiliza kuyiwotcha.

Zomwe mungadye mutaphunzitsidwa ngati mukufuna kupeza minofu

Pezani minofu yambiri

Pali anthu ambiri omwe akufuna kuwonjezera minofu yawo kuti aziwoneka bwino. Njira zopezera voliyumu ndizovuta kwambiri. Kcal yonse yomwe iyenera kudyedwa iyenera kukhala pamwamba pa zomwe timayatsa. Muyeneranso kuchita zolimba njira zopezera minofu.

Poterepa, tiphunzitsa mozungulira ola limodzi ndi ola limodzi ndi theka mu masewera olimbitsa thupi mwakuya. Tikamaliza maphunziro, tiyenera kulimbitsa thupi lathu ndi puloteni yosavuta kudya, madzi ndi shuga pang'ono kuti tithandizire kaphatikizidwe ka mapuloteni am'mimba.

Nthawi yomwe zakudya izi ziyenera kutengedwa ndi pakati pa mphindi 30 mpaka maora awiri pambuyo poyeserera. Ndi nthawi yanthawi yomwe thupi limalirira michere.

Nazi zitsanzo za zakudya zomwe mungadye mutaphunzitsidwa:

  • Nthochi ndi kapu yamkaka. Banana ali ndi glycemic index yambiri komanso shuga. Ndibwino kuti mupeze glycogen yomwe mudagwiritsa ntchito. Komabe, mkaka ndiwo magwero abwino a mapuloteni.
  • Madzi a lalanje okhala ndi mapuloteni ambiri. Mapuloteni a Whey amafanana mwachangu ndipo ma malalanje amakuthandizani kuti mupezenso mchere.
  • Oatmeal ndi uchi. Oatmeal imatha kutengedwa ndi mkaka kuti iwonjezere kuchuluka kwa protein. Uchi ndi shuga wothandizira minofu.
  • Mitundu yambiri ya amylopectin ndi whey protein. Amylopectin amachokera ku chimanga chosungunuka. Ndiwopatsa mphamvu kudya.
  • Galasi la mkaka ndi ma apurikoti atatu ouma. Zomalizazi zili ndi shuga wachilengedwe wobwezeretsa minofu.

Zomwe mungadye mutaphunzitsidwa ngati mukufuna kutentha mafuta

Kutentha mafuta

Mukamawotcha mafuta, mukufuna kupanga vuto la caloric lomwe limapangitsa kuti thupi lidye mafuta ngati magetsi. Izi zikutanthauza kuti chakudya cholowa pambuyo pophunzira sichiyenera kuphatikiza zakudya zolimba zomwe zimapereka mphamvu mukangophunzira. Inde, ndikofunikira kumwa madzi ambiri.

Maphunzirowa akatha, pafupifupi maola awiri, ndibwino kudya zakudya zosagayidwa bwino. Mwanjira imeneyi, tidzakakamiza thupi lathu kupitiliza kuwotcha mafuta ngati gwero la mphamvu.

Izi ndi zina mwa zakudya izi:

  • 1 apulo ndi khungu.
  • Yogurt yosakanizika ndi zipatso.
  • Galasi limodzi la mkaka wosenda ndi ma walnuts asanu kapena ma almond 1.
  • Magalamu 30 a mbewu za mpendadzuwa.
  • Galasi limodzi la mkaka wosakaniza ndi oatmeal wopanda shuga wowonjezera.
  • 1/2 sangweji ya mkate wonse wa tirigu wokhala ndi mafuta otsika pang'ono tchizi ndi phwetekere.

Zomwe mungadye mutaphunzitsidwa kutengera khama

Zosankha

Pali mitundu yambiri ya kuyesetsa komanso kutalika kwake. Chifukwa chake, mtundu wa chakudya chomwe tiyenera kudya chimadalira kwambiri. Ngati tachita marathon ya maola atatu, tifunikira madzi okhala ndi maelekitirodi, shuga ndi mchere kuti tipeze potaziyamu, magnesium, sodium ndi ena.

Ngati kuyesetsa kuli pafupifupi mphindi 90, choyenera ndi chakumwa cha isotonic. Tikhozanso kutenga nthochi kapena zipatso zamtundu wina monga chivwende kapena vwende.

Ndikukhulupirira kuti ndi malangizowa mutha kuwongolera zotsatira za maphunziro anu ndikukwaniritsa zolinga zawo munthawi yochepa 🙂


Zomwe zili m'nkhaniyi zikutsatira mfundo zathu za malamulo okonzekera. Kuti mufotokoze cholakwika dinani Apa.

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