Post-Workout Nutrition: Chii Chaunofanira Kudya Pashure Pebasa

Zvemukati

• Kudya Mushure mekudzidzira Kunokosha
• Mapuroteni, Carbs uye Fat
• Mapuroteni Anobatsira Kugadzirisa uye Kuvaka Tsvina
• Carbs Rubatsiro Nekudzoreredza
• Mafuta Haasi Akashata
• Iyo Nguva YeYako Post-Workout Kudya Nyaya
• Zvikafu zvekudya Mushure meKuita Workout
• Carbs
• Mapuroteni:
• Mafuta:
• Semuenzaniso Post-Workout Kudya
• Ita chokwadi chekunwa Mvura zhinji
• Kuzviisa Zvese Pamwe Chete

Iwe unoisa yakawanda yekuedza mukushanda kwako, uchigara uchitarisa kuti uite zvirinani uye kuzadzisa zvinangwa zvako.

Mikana yekuti iwe wakapa kufunga kwakanyanya kune yako pre-Workout kudya pane yako yekumashure-yekurovedza kudya.

Asi kudya zvinovaka muviri zvinovaka muviri mushure kurovedza muviri kwakakosha kungofanana nezvaunodya kare.

Heano ane akazara gwara rehutano hwakakwana mushure mekushanda.

Kudya Mushure mekudzidzira Kunokosha

Kuti unzwisise kuti chikafu chakakodzera chingakubatsira sei mushure mekurovedza muviri, zvakakosha kuti unzwisise kuti muviri wako unokanganiswa sei nekuita muviri.

Paunenge uchishanda kunze, mhasuru dzako dzinoshandisa yavo glycogen zvitoro zvemafuta. Izvi zvinoita kuti tsandanyama dzako dziderere zvishoma ne glycogen. Mamwe mapuroteni ari mumhasuru dzako anoputsika nekukuvara (,).

Mushure mekudzidzira kwako, muviri wako unoedza kuvaka zvekare zvitoro zveglycogen uye kugadzirisa uye kudzosera iwo mapuroteni etsandanyama.

Kudya zvinovaka muviri izvozvi mushure mekuita maekisesaizi kunogona kubatsira muviri wako kuita izvi nekukurumidza. Izvo zvinonyanya kukosha kuti udye carbs uye mapuroteni mushure mekudzidzira kwako.

Kuita izvi kunobatsira muviri wako:

• Kuderedza mhasuru mapuroteni kuputsika.
• Wedzera tsandanyama protein synthesis (kukura).
• Dzosera zvitoro zveglycogen.
• Simbisa kupora.

Kupinda muzvakanaka zvinovaka muviri mushure mekurovedza muviri kunogona kukubatsira kuvaka patsva mapuroteni etsandanyama uye zvitoro zveglycogen. Izvo zvinobatsirawo kukurudzira kukura kwemhasuru nyowani.

Mapuroteni, Carbs uye Fat

Ichi chikamu chinokurukura kuti macronutrient imwe neimwe - mapuroteni, carbs uye mafuta - inobatanidzwa sei mumuviri wako post-Workout kupora maitiro.

Mapuroteni Anobatsira Kugadzirisa uye Kuvaka Tsvina

Sezvatsanangurwa pamusoro, kurovedza muviri kunokonzeresa kuparara kwemhasuru protein (,).

Chiyero icho izvi zvinoitika zvinoenderana nebasa uye nhanho yako yekudzidzira, asi kunyangwe vakanyatsodzidziswa vatambi vanoona mhasuru protein kuputsika (,,).

Kudya huwandu hwakaringana hweprotein mushure mekurovedza muviri kunopa muviri wako amino acids inoda kugadzirisa nekuvakazve mapuroteni aya. Izvo zvakare zvinokupa iwe zvekuvaka mabhuroko anodikanwa kuvaka nyowani mhasuru nyama (,,,).

Zvinokurudzirwa kuti iwe udye 0.14-0.23 gramu eprotein paundi pondo yehuremu hwemuviri (0.3-0.5 gramu / kg) nekukurumidza mushure mekurovedza muviri ().

Zvidzidzo zvakaratidza kuti kumedza magiramu 20-40 eprotein zvinoita kunge kunowedzera kugona kwemuviri kupora mushure mekurovedza muviri (,,).

Carbs Rubatsiro Nekudzoreredza

Zvitoro zvemuviri wako zveglycogen zvinoshandiswa semafuta panguva yekurovedza muviri, uye kudya macarbbs mushure mekunge Workout yako yabatsira kuizadza.

Chiyero chinoshandiswa neako glycogen zvitoro zvinoshandiswa zvinoenderana nebasa. Semuenzaniso, kutsungirira mitambo kunokonzera kuti muviri wako ushandise yakawanda glycogen pane kuramba kudzidziswa.

Nechikonzero ichi, kana iwe ukatora chikamu mumitambo yekutsungirira (kumhanya, kushambira, nezvimwewo), ungangoda kudya ma carbs akawanda kupfuura anovaka muviri.

Kudya 0.5-0.7 gramu e carbs paundi (1.1-1.5 gramu / kg) yehuremu hwemuviri mukati memaminitsi makumi matatu mushure mekudzidziswa mhedzisiro yeglycogen resynthesis ().

Uyezve, insulin secretion, iyo inosimudzira glycogen synthesis, iri nani kukurudzira kana carbs nemapuroteni zvodyiwa panguva imwe chete (,,,).

Naizvozvo, kushandisa zvese carbs uye mapuroteni mushure mekurovedza muviri kunogona kuwedzera mapuroteni uye glycogen synthesis (,).

Edza kudya izvo zviviri muchiyero che3: 1 (carbs kune protein). Semuenzaniso, 40 magiramu epuroteni uye 120 magiramu e carbs (,).

Kudya zvakawanda zve carbs kuvaka zvakare zvitoro zveglycogen kwakanyanya kukosha kune vanhu vanoita maekisesaizi kazhinji, senge kaviri pazuva rimwe chete. Kana iwe uine 1 kana maviri mazuva ekuzorora pakati pekudzidzira saka izvi zvinova zvishoma kukosha.

Mafuta Haasi Akashata

Vanhu vazhinji vanofunga kuti kudya mafuta mushure mekurovedza muviri kunodzora kugaya uye kunotadzisa kunwa kwemuviri.

Nepo mafuta achinonoka kutora kwekudya kwako kwepashure-kwekudzidzira, hazvizodzikise mabhenefiti ayo.

Semuenzaniso, ongororo yakaratidza kuti mukaka wese waive unoshanda zvakanyanya mukusimudzira mhasuru kukura mushure mekurovedza muviri kupfuura mukaka wakasviba ().

Zvakare, kumwe kuongorora kwakaratidza kuti kunyangwe pakudya kudya kwemafuta ane mafuta (45% simba kubva kumafuta) mushure mekushanda, mhasuru glycogen synthesis haina kukanganiswa ().

Inogona kunge iri zano rakanaka kudzikamisa huwandu hwemafuta aunodya mushure mekurovedza muviri, asi kuve nemafuta mune yako yekumashure-yekuita kudya kwekudya hakukanganise kupora kwako.

Kudya kwekumashure-kwekudzidzira pamwe nemapuroteni uye carbs kunowedzera glycogen kuchengetedza uye mhasuru protein synthesis. Kudya chiyero che3: 1 (carbs kune protein) inzira inoshanda yekuita izvi.

Iyo Nguva YeYako Post-Workout Kudya Nyaya

Kugona kwemuviri wako kuvaka glycogen uye mapuroteni kunowedzerwa mushure mekunge iwe uchinge waita ().

Neichi chikonzero, zvinokurudzirwa kuti iwe udye musanganiswa we carbs uye mapuroteni nekukurumidza sezvazvinogona mushure mekuekisesaiza.

Kunyangwe iyo nguva isingade kuve yakanyatsoita, nyanzvi zhinji dzinokurudzira kuti udye yako yekumashure-yekurovedza kudya mukati memaminitsi makumi mashanu.

Muchokwadi, zvinofungidzirwa kuti kunonoka kwecarb kushandiswa nemaawa mashoma semaawa maviri mushure mekurovedza muviri kunogona kutungamira kune angangoita makumi mashanu muzana muzana ezasi yeglycogen synthesis (,).

Nekudaro, kana iwe ukadya chikafu usati wadzidzira, zvingangoita kuti mabhenefiti kubva kuchikafu icho achiri kushanda mushure mekudzidziswa (,,).

Idya yako post-Workout kudya mukati memaminitsi makumi mashanu ekurovedza muviri. Nekudaro, iwe unogona kuwedzera nguva iyi kwenguva yakati rebei, zvinoenderana nenguva yekudya kwako kwepamberi kwekudzidzira.

Zvikafu zvekudya Mushure meKuita Workout

Chinangwa chekutanga chekudya kwako kwekusimbisa muviri ndechekupa muviri wako zvinovaka muviri zvakakwana kuti uwanezve zvakakwana uye kuti ubatsire zvakanakira kurovedza muviri kwako.

Kusarudza chikafu chiri nyore kugaya chinosimudzira kukurumidza kwekudya kwehutano.

Aya anotevera mazita ane mienzaniso yechikafu chakareruka uye chiri nyore kugaya.

Carbs

• Mbatatisi
• Mukaka wekokoreti
• Quinoa
• Zvibereko (chinanazi, michero, bhanana, kiwi)
• Makeke emupunga
• Mupunga
• Oatmeal
• Mbatatisi
• Pasita
• Nerima, mashizha akasvibira miriwo

Mapuroteni:

• Mhuka- kana chirimwa-chakavakirwa puroteni poda
• Mazai
• Yogurt yechiGiriki
• Cottage chizi
• Salmoni
• Huku
• Mapuroteni bhawa
• Tuna

Mafuta:

• Avocado
• Nuts
• Nut butters
• Trail musanganiswa (michero yakaomeswa uye nzungu)

Semuenzaniso Post-Workout Kudya

Kubatanidzwa kwezvikafu zvakanyorwa pamusoro zvinogona kugadzira kudya kukuru kunokupa iwe zvese zvinovaka muviri zvaunoda mushure mekurovedza muviri.

Heano mienzaniso mishoma yekukurumidza uye nyore kudya kwekudya mushure mekuita kwako Workout:

• Huku yakakangwa nemiriwo yakakangwa.
• Mazai omelet ane avocado akapararira pachigunwe.
• Salmoni ine mbatata.
• Tuna saladi sangweji pane yakazara zviyo chingwa.
• Tuna uye vapambi.
• Oatmeal, whey protein, bhanana nemaarumondi.
• Cottage chizi nemichero.
• Pita uye hummus.
• Vanokanganisa mupunga uye nzungu ruomba.
• Yese yezviyo mbiriso uye almond ruomba.
• Zviyo uye mukaka wakasviba.
• Yechi yoghurt, mabriji uye granola.
• Mapuroteni zunza uye bhanana.
• Quinoa mbiya nema berries uye pecans.
• Chingwa chezviyo zvakawanda nenzungu mbishi.

Ita chokwadi chekunwa Mvura zhinji

Zvakakosha kunwa mvura yakawanda usati uye mushure mekudzidzira kwako.

Kana iwe ukanyatso nyoroveswa nemvura, izvi zvinoita kuti ive nharaunda yakanaka yemukati yemuviri wako kuwedzera mibairo.

Panguva yekurovedza muviri, unorasikirwa nemvura uye maelectrolita kubudikidza ziya. Kudzoreredza izvi mushure mekurovedza muviri kunogona kubatsira kupora uye kuita ().

Zvinonyanya kukosha kuzadza mvura kana yako inotevera yekurovedza muviri iri mukati maawa gumi nemaviri.

Zvichienderana nehukuru hwebasa rako, mvura kana chinwiwa chemagetsi chinokurudzirwa kuzadza kurasikirwa kwemvura.

Izvo zvakakosha kuti utore mvura nema electrolyte mushure mekurovedza muviri kutsiva izvo zvakarasika panguva yako yekurovedza muviri.

Kuzviisa Zvese Pamwe Chete

Kudya chiyero chakakodzera che carbs uye mapuroteni mushure mekurovedza muviri kwakakosha.

Ichasimudzira mhasuru protein synthesis, kuvandudza kupora uye kuwedzera mashandiro panguva yako inotevera yekurovedza muviri.

Kana iwe usingakwanise kudya mukati memaminitsi makumi mana nemashanu ekushanda, zvakakosha kuti usaende kwenguva yakareba kupfuura maawa maviri usati wadya chikafu.

Chekupedzisira, kudzoreredza yakarasika mvura uye maelectrolyte anogona kupedzisa iyo pikicha uye nekukubatsira iwe kuwedzeredza mabhenefiti ebasa rako.