Kudya kwesimba

Zvemukati

• Mafuta sechikafu chesimba
• Zvekudya zvine simba mukudzidziswa

Zvekudya zvemagetsi zvinonyanya kumiririrwa nezvikafu zvine makabhohaidhiretsi, zvakaita sechingwa, mbatatisi uye mupunga. Carbohydrate ndiwo akakosha zvinovaka muviri ekupa simba maseru, saka ari nyore uye anokurumidza kushandisa.

Nekudaro, chikafu senge:

• Zviyo: mupunga, chibage, couscous, pasta, quinoa, bhari, rye, oats;
• Tubers nemidzi: Chirungu mbatatisi, mbatatisi, manioc, mufarinya, yam;
• Gorosi-based chikafu: chingwa, makeke, manoni, makuki;
• Mbesa: bhinzi, pizi, nyemba, soya, nyemba;
• Huchi hwenyuchi.

Kunze kwekudya kwesimba, kune zvakare kugadzirisa uye kuvaka chikafu, icho chinoita mamwe mabasa mumuviri senge kupora, kukura kwemasero matsva uye kudzora kwekugadzirwa kwehomoni.

Nekudaro, hapana chimwe cheizvi zvine simba zvekudya, vavaki uye vanodzora, zvinofanirwa kuvhiringidzwa nezvikafu zvinokurudzira, zvine chiito chakasiyana pamuviri. Tarisa uone mutsauko uri muvhidhiyo inotevera:

Mafuta sechikafu chesimba

Nepo 1 g yemakabohydrate inopa anenge 4 kcal, 1 g yemafuta inopa 9 kcal. Nekudaro, iyo zvakare inoshandiswa zvakanyanya nemuviri sosi sosi yekuchengetedza kushanda kwakakodzera kwemasero. Boka iri rinosanganisira zvekudya zvakaita semafuta emuorivhi anowedzera, chestnuts, maamondi, walnuts, batare, avocado, chia mbeu, flaxseed, sesame, coconut mafuta uye mafuta echisikigo anowanikwa munyama nemukaka.

Kunze kwekupa simba, mafuta anopindawo muchikamu chinogadzirisa maseru ese, chinotakura zvinovaka muviri muropa, chinoumba huzhinji hwehuropi uye hunotora chikamu mukugadzira mahormone ebonde.

Zvekudya zvine simba mukudzidziswa

Zvekudya zvine simba zvakakosha kwazvo kuchengetedza iyo yepamusoro uye mhando yekudzidziswa, uye inofanirwa kudyiwa muhuwandu hwakanaka kunyanya nevanhu vanoda kuwana mhasuru.

Izvi zvekudya zvinofanirwa kuverengerwa mune pre-Workout, uye musanganiswa unogona kuitwa senge: bhanana ine oats uye huchi, chizi sangweji kana michero smoothie ine oats, semuenzaniso. Uye zvakare, ivo vanofanirwa zvakare kudyiwa post-Workout, pamwe neeprotein sosi, kukurudzira mhasuru kupora uye hypertrophy.

Tarisa vhidhiyo inotevera uye uzive zvekudya usati uye mushure mekudzidzira kwako:

Ona mamwe matipi ezvekudya mune yekutanga uye post Workout.