Kudya zvinovaka muviri uye kuita kwemitambo

Kudya zvinovaka muviri kunogona kubatsira kusimudzira mashandiro emitambo. Hupenyu hunoshingaira uye tsika yekurovedza muviri, pamwe nekudya zvakanaka, ndiyo nzira yakanakisa yekurarama uine hutano.

Kudya kudya kwakanaka kunogona kubatsira kupa simba raunoda kuti upedze mujaho, kana kungonakidzwa nemutambo wakasarudzika kana chiitiko. Iwe unogona kunge wakaneta uye kuita zvisina kunaka panguva yemitambo kana iwe ukasawana zvakakwana:

• Makorori
• Carbohydrate
• Fluids
• Iron, mavhitaminzi, nezvimwe zvicherwa
• Mapuroteni

Chikafu chakakodzera chemumhanyi hachina kunyanya kusiyana nechikafu chakakurudzirwa chero munhu ane hutano.

Nekudaro, huwandu hweboka rega rega rekudya iwe hwaunoda zvinoenderana ne:

• Rudzi rwemitambo
• Huwandu hwekudzidziswa iwe hwaunoita
• Iyo nguva yaunoshandisa kuita chiitiko kana kurovedza muviri

Vanhu vanowanzo tarisa huwandu hwe macalorie avanopisa pabasa rega saka zvakakosha kuti udzivise kutora simba rakawanda kupfuura raunoshandisa kushandisa.

Kuti ikubatsire kuita zvirinani, dzivisa kurovedza muviri pane chisina chinhu mudumbu. Wese munhu akasiyana, saka uchafanira kudzidza:

• Inguva yakareba sei usati waekisesaiza wakanakira iwe kuti udye
• Chikafu chakawanda zvakadii iwe

CARBOHYDRATES

Carbohydrate anodiwa kuti ape simba panguva yekurovedza muviri. Carbohydrate anochengetwa kazhinji mumhasuru uye chiropa.

• Makabhohydrate akaomarara anowanikwa mune zvekudya zvakaita sepasta, bagels, zviyo zvezviyo zvakakwana, uye mupunga. Vanopa simba, fiber, mavitamini, uye zvicherwa. Idzi chikafu chine mafuta mashoma.
• Ushuga hwakareruka, senge zvinwiwa zvinotapira, majamu nemajellisi, uye zvihwitsi zvinopa macalorie mazhinji, asi hazvipe mavitamini, zvicherwa, uye zvimwe zvinovaka muviri.
• Izvo zvinonyanya kukosha ihwo huwandu hwese hwe makabhohaidhiretsi aunodya zuva rega rega. Chinopfuura zvishoma hafu yekoriori yako chinofanira kubva kumakabhohaidhiretsi.

Unofanirwa kudya makabhohaidhiretsi usati waekisesaiza kana uchinge uchinge uchirovedza muviri kweinopfuura awa rimwe. Iwe unogona kunge uine girazi remuto wemichero, kapu (245 gramu) ye yogati, kana muffin yechirungu ine jelly. Deredza huwandu hwemafuta waunodya muawa pamberi pechiitiko chemitambo.

Iwe zvakare unoda makabhohaidhiretsi panguva yekurovedza muviri kana iwe uchinge uchinge uchiita inopfuura awa rekunyanyisa aerobic kurovedza muviri. Unogona kugutsa ichi chishuwo nekuva:

• Makumi mashanu kusvika gumi emaunzi (150 kusvika mazana matatu emamirilita) echinwiwa chemitambo maminetsi gumi nemashanu kusvika makumi maviri
• Maviri kana matatu mashoma ema pretzels
• Imwe-hafu kusvika maviri-matatu mukombe (40 kusvika 55 magiramu) emafuta ane mafuta mashoma

Mushure mekurovedza muviri, iwe unofanirwa kudya makabhohaidhiretsi kuti uvakezve zvitoro zvemasimba mumhasuru dzako kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinakidzwa nazvo,

• Vanhu vanoita maekisesaizi kana kurovedza kweanopfuura maminetsi makumi mapfumbamwe vanofanirwa kudya kana kunwa mamwe makabhohaidhiretsi, pamwe nemapuroteni, maawa maviri gare gare. Edza bhawa yemitambo, nzira inosanganiswa nenzungu, kana yogati uye granola
• Zvekushandisa zvinogara isingasviki maminetsi makumi matanhatu, mvura kazhinji ndiyo zvese inodikanwa.

MAPUROTINI

Mapuroteni akakosha mukukura kwemhasuru uye kugadzirisa nyama dzemuviri. Mapuroteni anokwanisa zvakare kushandiswa nemuviri kuwana simba, asi chete mushure mekunge zvitoro zvehydrohydrate zvashandiswa kumusoro.

Asi iri zvakare ngano yekuti kudya kweprotein-kumusoro kunosimudzira kukura kwemhasuru.

• Kurovedza simba chete uye kurovedza muviri ndiko kunochinja mhasuru.
• Vatambi, kunyangwe vavaki vemuviri, vanongoda zvishoma zvishoma zvezvekuwedzera mapuroteni ekutsigira kukura kwemhasuru. Vatambi vanogona kusangana nyore nekuwedzera uku kudiwa nekudya akawandisa macalorie (kudya chikafu chakawanda).

Vazhinji maAmerican vatodya mapuroteni akawandisa zvakapetwa kaviri sezvavanoda mukusimudzira mhasuru Mapuroteni akawandisa mukudya:

• Ichachengetwa seakawedzera mafuta emuviri
• Unogona kuwedzera mukana wekushaya mvura (isina kukwana mvura mumuviri)
• Inogona kutungamira mukurasikirwa kwecalcium
• Unogona kuisa mutoro wakawedzerwa pane itsvo

Kazhinji, vanhu vanoisa pfungwa pakudya mapuroteni ekuwedzera vanogona kusawana makabhohaidhiretsi akakwana, anova ndiwo manyuko akakosha esimba panguva yekurovedza muviri.

Amino acid inowedzera uye kudya yakawanda yemapuroteni haina kukurudzirwa.

MVURA NEMIMWE MAFUIDS

Mvura ndiyo yakakosha, asi isingatariswe, zvinovaka muviri kune vatambi. Mvura uye zvinwiwa zvakakosha kuti muviri ugare uine hydrated uye pane chaiyo tembiricha. Muviri wako unogona kurasikirwa nemarita akati wandei echidikita muawa yekurovedza muviri zvine simba.

Bvisa weti chiratidzo chakanaka chekuti wakanyorwazve nemvura. Mamwe mazano ekuchengetedza zvakakwana mvura mumuviri anosanganisira:

• Ita shuwa kuti unonwa mvura yakawanda nekudya kwese, kunyangwe iwe uchinge uchinge uchirovedza muviri.
• Imwai anenge ma16 ounces (2 makapu) kana 480 milliliters emvura maawa maviri usati wadzidzira. Izvo zvakakosha kuti utange kurovedza uine mvura yakakwana mumuviri wako.
• Ramba uchimwa mvura panguva uye mushure mekuita muviri, inenge 1/2 kusvika 1 mukombe (120 kusvika 240 milliliters) yemvura maminetsi gumi nemashanu kusvika makumi maviri. Mvura yakanakira iyo yekutanga awa. Kuchinjira kune chinwiwa chesimba mushure meawa yekutanga kuchakubatsira iwe kuwana maelectrolyte akakwana.
• Imwai kunyangwe iwe usisiri kunzwa nyota.
• Kudira mvura pamusoro wako kunogona kunzwa zvakanaka, asi hakuzowana zvinwiwa mumuviri wako.

Ipa vana mvura nguva zhinji panguva yemitambo. Ivo havapindure kune nyota pamwe nevakuru.

Vechidiki nevakuru vanofanirwa kutsiva chero huremu hwemuviri hwakarasika panguva yekurovedza muviri huwandu hwakaenzana hwemvura. Pamakirogiramu mazana mana (450 gramu) yaunorasikirwa uchiita zvekuekisesaiza, unofanirwa kunwa maoita gumi nematanhatu kusvika makumi maviri nemana (480 kusvika 720 milliliters) kana makapu matatu (mazana maviri emamirilita) emvura mukati memaawa matanhatu anotevera.

KUSVIRA KUZIVA ZVIMWE ZVIMWE ZVINOKOSHA ZVINOKWikwidzana

Kuchinja uremu hwemuviri wako kuti uvandudze mashandiro kunofanirwa kuitwa zvakachengeteka, kana zvinogona kukuvadza kupfuura kunaka. Kuchengeta huremu hwemuviri wako zvakanyanya, kudzikira uremu nekukurumidza, kana kudzivirira kuwedzera uremu nenzira isiri yechisikigo kunogona kukanganisa hutano. Izvo zvakakosha kumisikidza zvinokwanisika uremu hwemuviri zvinangwa.

Vechidiki vatambi vari kuyedza kudzikisa huremu vanofanirwa kushanda neyekunyoresa dietitian. Kuedza nezvekudya iwe pachako kunogona kutungamira kune yakasarudzika tsika dzekudya nekukwana kana kunyanyisa kudya kweimwe michero.

Taura nenyanzvi yehutano kuti utaure nezvechikafu chakakodzera mutambo wako, zera, bonde, uye huwandu hwekudzidziswa.

Exercise - zvinovaka muviri; Exercise - zvinwiwa; Exercise - hydration

Berning JR. Zvemitambo zvinovaka muviri. Mu: Madden CC, Putukian M, McCarty EC, Mudiki CC, eds. Netter's Sports Mushonga. 2nd ed. Philadelphia, PA: Elsevier; 2018: chits.

Buschmann JL, Buell J. Sports noutano. Mune: Miller MD, Thompson SR. eds. DeLee uye Drez's Orthopedic Sports Mushonga. 5 ed. Philadelphia, PA: Elsevier; 2020: chitsiko 25.

Thomas DT, Erdman KA, Burke LM. Chinzvimbo cheChikamiro cheNutrition uye Dietetics, maDietitians eCanada, uye neAmerican College yeMitambo Mishonga: zvinovaka muviri uye kuita kwemitambo. J Acad Nutriti Kudya. 2016; 116 (3): 501-528. PMID: 26920240 www.ncbi.nlm.nih.gov/pubmed/26920240.