Kudya zvine hutano kuita zvemuviri

Zvemukati

• 1. Usati wadzidziswa - ingest carbohydrate
• 2. Mushure mekudzidzisa - kudya mapuroteni
• Verenga zvakare:

Kudya zvine hutano kuitira chiitiko chemuviri kunofanirwa kufunga nezve mhando uye kusimba kwemutambi wemuviri uye chinangwa chekupfeka uye kubvarura.

Nekudaro, kazhinji, usati wadzidziswa, sarudzo inofanirwa kupihwa makabhohaidhiretsi ane yakaderera glycemic index kuitira kuti, mukuwedzera pakupa simba rinodiwa, kuderedza nzara panguva yekudzidziswa. Mushure mekudzidzira zvinokurudzirwa kudya chikafu chine yakakwira glycemic index senge chingwa, jamu, uchi, guava yekumhanyisa simba kutsivisa uye kugadzirisa kwemhasuru kupora.

1. Usati wadzidziswa - ingest carbohydrate

Pakati pemaminitsi makumi maviri nemakumi matatu usati wadzidzira muviri, unofanirwa kudya imwe yesarudzo dzinotevera:

• 200 ml yemichero smoothie neyoga yogati (ine zviyo kuti iwedzere simba);
• 250 ml pear muto;
• 1 mbiya yegelatin ne yogati.

Usati watanga kudzidziswa zvakakosha kuti udye makabhohaidhiretsi, kuitira kuti muviri usashandise mhasuru sosi yesimba, kudzivirira kudya chikafu chakaomarara senge chingwa nechizi, izvo zvinoda nguva yakawanda yekugaya.

2. Mushure mekudzidzisa - kudya mapuroteni

Kusvikira pamakumi matatu emaminitsi mushure mekurovedza muviri munhu anofanirwa kudya imwe yesarudzo dzinotevera:

• Eggnog: inoumbwa nezai, yogati uye shuga shoma;
• Yogati kana mukaka ine chizi nyowani kana turkey ham;
• Tuna saladi.

Mushure mekudzidziswa, zvakakosha kumedza mapuroteni kusimudzira kuvakwazve uye kukura kwemhasuru, inoda mune dzimwe nguva kushandiswa kweprotein chikafu chinowedzera.

Ona mimwe mienzaniso yezvikafu zvishoma.

Huwandu hwekumedza hunotsamira pakukora kwechiitiko chemuviri chakaitwa, saka zvakakosha kubvunza kune wezvehutano. Semuenzaniso, kana iko kurovedza kuri kwekukwirira kwakanyanya uye kweinopfuura awa, zvingave zvakakodzera kushandisa chinwiwa chemitambo panguva yekurovedza kutsiva maelectrolyte.

Verenga zvakare:

• Kudya zvine hutano
• Yakadzika Glycemic Index Zvikafu
• Deredza mafuta uye wedzera mhasuru