Chii chekudya kana uchishanda husiku?

Zvemukati

• Zvokudya usati warara
• Chii chekudya usati watanga kushanda
• Chii chekudya uchishanda
• Mamwe mazano ezvehutano

Kushanda mumashifiti kunowedzera mikana yekuvandudza matambudziko senge kufutisa, chirwere cheshuga, chirwere chemoyo, matambudziko ekugaya uye kushushikana nekuti maawa asiriwo anogona kukanganisa kugadzirwa kwakakodzera kwemahormone.

Avo vanoshanda mumashifiti vanodawo kudya mashanu kana matanhatu ezvokudya pazuva, pasina kusvetuka chero kudya, uye vanofanirwa kuchinjika kumaawa ekushanda emuridzi. Pamusoro pezvo, zvakafanira kuti usarega zvine caffeine yakawandisa maawa matatu usati warara kuitira kuti isakanganisa kurara, mukuwedzera pakudya zvikafu zvishoma kuti muviri ugone kurara uye uzorore zvakanaka.

Dzidza maitiro ekuvandudza kurara kweavo vanoshanda mukuchinja.

Zvokudya usati warara

Kana munhu akashanda husiku hwese, asati arara zvakakosha kuti uve nechiedza chemangwanani chakareruka asi chine hutano kuitira kuti ura husanyanye kushanda uye muviri ugone kuzorora zviri nani.

Sezvineiwo, kudya uku kunofanirwa kudyiwa rinenge awa rimwe usati warara, wakaderera mafuta, une mapuroteni uye wakaderera macalorie, aine mazana maviri emakori. Mimwe mienzaniso ndeiyi:

• Yakaghurwa yogati nechingwa chakazara nechakakora-mafuta chena chizi;
• Skimmed mukaka naMaria bhisikiti uye muchero;
• 2 mazai akabikwa kana akachekwa nechingwa chakazara;
• Michero Smoothie ine 2 mbiriso yakakwana ne 1 dhizeti chipunu chebota kana nzungu ruomba.

Vashandi vanorara masikati vanofanira kusarudza nzvimbo yakanyarara uye isina kujeka kuitira kuti muviri ugone kurara hope huru. Zvakakoshawo kudzivirira kunwa kofi maawa matatu usati warara, kuitira kuti caffeine isakonzera kushaya hope.

Chii chekudya usati watanga kushanda

Usati watanga basa, unofanirwa kuve nechikafu chakazara, icho chinopa simba uye zvinovaka muviri zvezuva rekushanda. Panguva iyoyo, unogona zvakare kunwa zvinwiwa zvine caffeine, senge kofi, kuti muviri wako ushande. Mienzaniso yezvikafu zvekutanga-kwebasa zvinoenderana nehurongwa ndeizvi:

• Kudya kwemangwanani: 1 girazi remukaka nekofi isina kusvibiswa + 1 yakazara-yezviyo chingwa sangweji nezai rakabikwa uye chimedu chechizi + 1 bhanana;
• Kwekudya kwemasikati: 1 kushumira muto + 120 g wenyama yakabikwa + 3 maspuni emupunga wakasvibira + 3 maspuniji ebhinzi + 2 makapu esaladhi mbishi
• Kudya kwemanheru: 130 g yehove dzakabikwa + mbatatisi yakabikwa + yakarukwa saradhi nemiriwo uye nhova + 1 muchero wemadert

Usati watanga basa, unogona zvakare kunwa kofi pakupera kwekudya kana panguva yekutanga maawa ebasa. Avo vanosvika kumba masikati ekutanga, vanogona kusarudza kudya masikati kana kubasa kana kuva nezvikafu zvishoma zviviri mangwanani uye nekudya kwemasikati vachangosvika kumba, zvakakosha kuti musapedza anopfuura maawa mana musingadyi chinhu.

Chii chekudya uchishanda

Pamusoro pekudya kukuru, munhu anofanirwa kugadzira zvekudya zvishoma kana kamwe chete kana zviviri panguva yebasa, zvichienderana neshanduko yavari kuita, uye zvinofanirwa kusanganisira zvekudya zvakaita se:

• 1 girazi reiyo isina yogati + yechingwa chakazara nebhotela, hummus, guacamole kana nzungu ruomba;
• 1 girazi remucheka wakagadzirwa nemicheka;
• 1 kushumirwa kweprotein, senge huku kana turkey, yakaderera-mafuta chizi, mazai kana tuna, uye mbishi kana yakabikwa yemiriwo saladhi;
• 1 kapu yekofi ine mukaka wakakora + 4 mbiriso yakakwana;
• 1 mukombe wegelatin;
• 1 chibereko chakaomeswa michero;
• 1 kushumirwa kwemichero;
• 1 kana 2 epakati mapakeki (akagadzirwa nebhanana, zai, oats nesinamoni) nepeanut butter kana 1 chidimbu chechena chizi.

Vashandi vekuShift vanofanirwa kushandira kuve nenguva yenguva dzose yekudya, kurara uye kumuka. Kuchengetedza maitiro kuchaita kuti muviri ushande zvakanaka, uchinyatsotora mishonga inonwiwa uye nekuchengetedza huremu. Ona matipi ekuti ungadzora sei kuda kudya mambakwedza.

Heano dzimwe sarudzo dzakanaka dzekudya husiku:

Mamwe mazano ezvehutano

Rimwe zano iro rakakoshawo kune vanoshanda husiku kana vanoshandira vashandi nderekuti:

• Tora bhokisi remasikati nechikafu uye chikafu chekumba, izvi zvinobatsira kusarudza sarudzo dzine hutano, sezvo sevhisi yekudya kana yekudyira kazhinji ichiganhurwa panguva yekuchinja kwehusiku, pachave nenjodzi shoma yekusarudza sarudzo dzisina hutano;
• Edza kusarudza migove yakakodzera, sezvo zvingave zvinonakidza kudya zvidimbu zvidiki, pachinzvimbo chekudya kwakazara panguva yekuchinja kwehusiku. Izvi zvinobatsira kudzivirira kurema uye kudzivirira kurara;
• Chengetedza kushandiswa kwemvura nguva dzose kugara uine hydrated panguva yebasa;
• Dzivisa kunwa zvinwiwa kana zvinwiwa zvine shuga, pamwe zvihwitsi nezvikafu zvine mafuta mazhinji, sezvo zvichigona kuita kuti munhu anzwe kuneta uye kufarira kuwedzera uremu;
• Muchiitiko chekunetseka kuve nekudya panguva yekuchinja kwebasa, zvinokurudzirwa kuunza zvakapusa uye zvinoshanda chikafu iyo iwe yaunogona kuva nayo muruoko rwako, kuitira kuti iwe ugone kudzivisa kurega kudya. Nekudaro, zvinogona kuve zvinonakidza kuve nemichero yakaomeswa, apuro, kana pakiti yeanopwanya mvura senge makomputa anotsemura muhomwe yako.

Pamusoro pechikafu, zvakakoshawo kudzidzira kurovedza muviri kanokwana katatu pasvondo, sezvo izvi zvichizobatsira kuchengetedza huremu hwakakodzera uye kudzivirira chirwere.

Kana paine kusahadzika, chakakosha ndechekutsvaga hutungamiriri hweanodya kuti agadzire chirongwa chezvehutano chinoenderana nezvinodiwa, uchifunga nezvemaawa ekushanda, tsika dzekudya uye mamwe ma parameter akakosha kuti uve nechikafu chine hutano uye chakaringana.