Izvo Zvakanakisa Zvekudya Kudya Usati uye Pashure Pako Workout

Zvemukati

• Kukosha Kwekudya Usati Waita Workout
• Chii Chaunofanira Kudya Usati Waita Workout
• Kukosha Kwekudya Mushure meKurovedza Kwako
• Chii Chaunodya Mushure meKurovedza
• Ongororo ye

Kana zvasvika pakusimba, pane mimwe mibvunzo yepasirese inonzwikwa nenyanzvi anenge mazuva ese: Ndingawana sei zvakanyanya kubva mukushanda kwangu? Ndingaite sei kuti ndirasike uremu nekukurumidza, ndotsva macalorie mazhinji, uye ndinzwe kupiwa simba rakakwana kuti ndive nesimba kuburikidza neyese yekudzidzira chikamu? Nepo paine zvimwe zvinhu zvinogona kukanganisa mamiriro ako akasarudzika, pane imwe mhinduro yakapusa inoshanda kune yese iyi mibvunzo: Idya! Zvikurukuru, idya izvo zvakanaka zvekudya panguva yakakodzera. Pazasi, zvese zvaunoda kuti uzive nezve izvo zvekudya usati uye mushure mekudzidzira.

Kufanana nevakadzi vakawanda, ndaiwanzofunga kuti nzira yakanakisisa yokuderedza uremu yaiva yokushanda nesimba uye kumirira kusvikira nguva yokudya kuti ndidye. Ini zvino ndinoziva kuti kiyi yekutora nekuchengetedza muviri unogogodza musanganiswa wekugara uchirovedza muviri uye kudya chikafu chakakodzera panguva dzakakodzera. (Verenga: Kwete kuziya ini!)

Ramba uchiverenga nezve pro matipi ezvekudya kare uye zvekudya mushure mekurovedza muviri kuti upise macalorie mazhinji, gara uine simba, kuvaka mhasuru yakaonda, kuonda, uye nekukurumidza kupora.

Kukosha Kwekudya Usati Waita Workout

Kunyangwe iwe uchidya kana kusadya usati waekisesaiza, tsvagiridzo inoratidza kuti muviri unopisa zvakaenzana mafuta. Nekudaro, iwe unogona chaizvo kukonzera kurasikirwa kwemhasuru kana uchigara uchirovedza muviri usina chinhu. (Zvakabatana: Zvese Zvaunoda Kuziva Nezve Kupisa Mafuta uye Kuvaka Tsandanyama)

Heino chikonzero nei: Kana iwe uine nzara, muviri wako unopinda munzira yekupona uye unotora mapuroteni kubva mutsandanyama kwete kubva kuitsvo dzako nechiropa, uko muviri unowanzo tsvaga protein. Kana izvi zvikaitika, iwe unorasikirwa nemhasuru, izvo zvinogona pakupedzisira kudzora metabolism yako uye kuita kuti zviome kwauri kuti uderedze huremu. Uyezve, kana uchirovedza muviri usina chinhu mudumbu, hausi kuzvipa iwe mafuta aunoda kuti uwane simba kuburikidza neyakaomesesa yekudzidzira chikamu. (Idya chimwe chezvikafu izvi usati waenda kubasa rako rinotevera uye shandura muviri wako uve muchina unopisa mafuta!)

Chii Chaunofanira Kudya Usati Waita Workout

Iyo yakanakisa pre-Workout kurumwa ine imwe fomu yakaoma carbohydrate uye protein. Chinokosha ndechekuva nehomwe yakasanganiswa ye carbs yakaoma uye yakapfava kuitira kuti kusunungurwa kwesimba panguva yekurovedza kwako kunonoke uye kwakadzikama mumuitiro wako wose.

Heano mamwe ezvakanakisa pre-Workout chikafu uye zvekudya zvekudya zvekuchengeta simba mukati mekubata kwako.

• Mupunga webrown (1/2 mukombe) nebhinzi nhema (1/2 mukombe)
• Mbatatisi diki ine munyu kana munyu broccoli mumafuta omuorivhi (1 kapu)
• Banana nealmond butter (2 tablespoons)
• Apple ine almond butter (2 mashupuni)
• Zvipenga zvezviyo zvakawanda (10) zvine hummus (3 mashupuni)
• Oatmeal (1/2 mukombe) nema berries (1 mukombe), inotapira ne stevia kana agave
• Apple uye walnuts (1/4 mukombe)
• Wheat toast yegorosi (chimedu chimwe) nebhanana rakachekwa uye dash yesinamoni
• Greek yogurt (6 ounces) ine trail mix (1/4 mukombe)

Kukosha Kwekudya Mushure meKurovedza Kwako

Munguva yekurovedza muviri, muviri wako unorova glycogen (iwo mafuta anochengetwa mumhasuru dzako) kuti uwane simba. Mushure mekunge mapururudza rep rep yekupedzisira, mhasuru dzako dzakapererwa nezvitoro zvavo zveglycogen uye dzakapunzika. Kana zvasvika pane chekudya mushure mekurovedza muviri, kudya kana kunwa chimwe chinhu chinobatanidza mapuroteni uye makabhohaidhiretsi maminetsi makumi matatu kusvika paawa mushure mekudzidzira kwako kuzadza zvitoro zvemagetsi, kuvaka uye kugadzirisa tsandanyama dzako dzakaputswa, uye kunobatsira kuchengetedza metabolism yako ichipisa yakasimba. Uye ziva izvi: Kana iwe uchitsvaga mazano ezvekudya mushure mekurovedza muviri kuderedza uremu, mhinduro ichiri yakafanana. Zvisinei nezvinangwa zvako, muviri wako unoda macronutrients aya kuti awedzere mafuta, zvikasadaro inonamira pairi zvimwe macalorie nekuti iri mumodhi yekupona yataurwa pamusoro apa.

Kana ukakurumidza kutanga kuisa mafuta, zvirinani kuti uve. Kutsvagurudza kunoratidza kuti kugona kwemuviri wako kuzadza zvitoro zvemhasuru kunodzikira ne50 muzana kana iwe ukamirira kudya maawa maviri chete mushure mekubata kwako uchienzaniswa nekudya ipapo. Edza kuronga mberi uye uuye nechinwiwa chako chekudzorera kunzvimbo yekurovedza muviri, kana kutakura peanut butter uye jelly sandwich kuti udye kana wapedza. (Jelly haisiyo nzira yega yekunakidzwa nePB. Whip up imwe yeaya mabikirwo enzungu ane hutano pakudya kwako kunotevera.)

Chii Chaunodya Mushure meKurovedza

Maererano ne Chinyorwa cheInternational Society of Sports Nutrition, zvokudya zvakanakisisa zvekudya mushure mekushanda zvine mapuroteni uye kabhohaidhiretsi shoma - uye iwe unoda kuwana izvo zvinovaka muviri pakarepo.

Kune izvo zvekudya mushure mekurovedza muviri, edza aya anokurumidza epashure-ekurovedza kudya mazano kuti akurumidze kupora, kuwedzera maekisesaizi ekurovedza muviri, uye kubatsira kubatsira kuonda tsandanyama:

• Mapuroteni anodedera akagadzirwa nehafu yebhanana, imwe puroteni yeupfu, mukaka weamondi, uye mbeu yehemp (yakanakisa protein sosi)
• Saladi ine yakakangwa chickpeas (1/2 mukombe), mwenje maorivhi, uye vhiniga
• Miriwo yakabikwa kana yakabikwa (1 kapu) isina GMO tofu (1/2 mukombe)
• Quinoa mbiya (1 mukombe) nemablackberries (1 mukombe) uye pecans (1/4 mukombe)
• Yese-gorosi chingwa (2 zvidimbu) ine mbishi nzungu ruomba (2 mashupuni) uye agave nekita
• Burrito nebhinzi (1/2 kapu), mupunga webrown (1/2 mukombe), guacamole (2 maspuni), uye salsa
• Yakabikwa huku (4 ounces) ine sautéed kana steamed miriwo (1 mukombe)
• Omelet (2 mazai) akazadzwa nemiriwo yakasungwa (1/2 mukombe) uye avocado (1/4 yemichero, yakatswa)
• Salmoni yakakangwa (4 ounces) ine mbatata yakabikwa (maawa mashanu)
• Chingwa chegorosi (zvimedu zviviri) ne tuna (ma 3 ounces) yakasanganiswa ne hummus (mapuni maviri), mashizha epinashi (1/2 kapu)
• Mukaka wekokoreti (1 mukombe)

Ongororo ye