Chikafu chemutambi

Zvemukati

• Chikafu chemutambi wekuvaka muviri
• Chikafu chemutambi wemitambo yepamusoro

Kudya kwevatambi kunofanirwa kuchinjaniswa nehuremu, kukwirira nemitambo inoitwa nekuti kuchengetedza chikafu chakaringana pamberi, panguva uye mushure mekudzidzira ndeimwe yekiyi yekubudirira mumakwikwi.

Pamusoro pezvo, zvakatoratidzwa pachena kuti kudya kunovaka muviri kunokanganisa mashandiro emuviri uye kuti, zvine chekuita nemagene uye kugona kwakaringana, chinhu chakakosha pakubudirira.

Chikafu chemutambi wekuvaka muviri

Mukudya kunovaka muviri kwemumhanyi wekuvaka muviri, zvakakosha kuti udye zvekudya zvine makabhohaidhiretsi senge mabara emagetsi kana michero usati wadzidziswa kupa simba uye kudzivirira kuparara kwemhasuru kuwana simba. Uye zvakare, zvinoenderana nemumhanyi uye kusimba kwekudzidziswa, zvinogona kutodikanwa kugadzira chinwiwa chemitambo nemahydrohydrate panguva yekudzidzira.

Mushure mekudzidziswa zvakakosha kushandisa chikafu chine mapuroteni uye makabhohaidhiretsi akadai semukaka wechokoreti kana michero smoothies kutsiva mhasuru glycogen iyo yakashandiswa panguva yekudzidzira.

Chikafu chemutambi wemitambo yepamusoro

Mune chikafu chemutambi wepamusorosoro mumhanyi zvakakosha kuti tidye makabhohaidhiretsi kare, panguva uye mushure mekudzidziswa pamwe nehydration.

• Pamberi pekudzidziswa - chikafu chinopfuma mune yakaderera glycemic index makabhohaidhiretsi senge cereal mhando Bazi rose, chingwa chechibage, pasita, bhinzi bhinzi, soya, pizi, nhokwe kana nzungu, semuenzaniso uye mapuroteni akaita sezai, nyama isina mafuta kana hove. Uye zvakare, hydration yakakosha.
• Panguva yekudzidzira - carbohydrate gels kana michero yakaomeswa semazambiringa akaomeswa kana maapurikoti. Zvekushandisa hydration shandisa zvinwiwa zvemitambo kana serum inogadzirwa uye kwete kungoshandisa mvura nekuti inotungamira pakurasikirwa nesodium uye inogona kukonzera hyponatremia, cramps, kuneta uye kunyangwe kubatwa.
• Mushure mekudzidziswa - kudya makabhohaidhiretsi ane yakakwira glycemic index pamwe neakaonda mapuroteni semavhitamini, mukaka wakaomeswa nechokoreti, chingwa chine turkey steak kana chena chizi, semuenzaniso.

Chikafu chakapfuma mumafuta chinofanira kudzivirirwa, mafuta anofanirwa kudyiwa muhuwandu hushoma uye kushandisa mafuta ane hutano akadai semafuta emuorivhi, nzungu, maarumondi kana nzungu, semuenzaniso, saka kuraira neanovaka muviri kunokosha.