5 Zvinonaka Zvekudya Ku Refuel ne Mushure meiyo HIIT Session

Zvemukati

• Mazai
• Blueberries
• Avocado
• Miti yakasvibira yemashizha
• Mapuroteni upfu
• Chinokosha

Mushure meiyo moyo-unorova musangano weHIIT, refuel ine yakakwira-mapuroteni, antioxidant-akapfuma chikafu.

Ini ndinogara ndakadzika kuzorora kwakanaka, kudikitira, kunyanya izvo zvinopisa macalorie mazhinji uye kushanda ziya ziya munguva pfupi. Uye imwe yeakakurumbira mafashoni maitiro kwemakore maviri anomhanya zvikwekwe zvese izvi mabhokisi.

Pinda yakakwira-yakasimba nguva yekudzidziswa (HIIT).

Zvidzidzo zvinoratidza kuti HIIT - ipfupi kuputika kweiyo yepamusoro-yakasimba kurovedza muviri inoteverwa nenguva pfupi yekuzorora - yakabatanidzwa nekudzikira uremu, kuwedzera mune ese aerobic uye anaerobic kugwinya, nekusimbisa mhasuru.

Izvo zvakare zvakanaka kune izvo zvipfupi nenguva.

Asi kana iwe uri kuwedzera HIIT kune yako yekujaira kuti ikubatsire iwe kuzadzisa zvinangwa zvako zvemuviri, zvakakosha kuti iwe uzvibatanidze pamwe nechikafu chakakodzera. Kudzoreredza muviri wako post-Workout nemhando chaiyo yezvikafu zvinobatsira mukugadzirisa mhasuru uye kukura uye zvinogona kubatsira kutsiva chero simba ranga rarasika panguva yako yekurovedza muviri.

Iwe unofanirwa kutarisa kuti uwedzere muviri wako pasati papfuura makumi matanhatu kusvika makumi mapfumbamwe maminetsi mushure mekuita HIIT yako. Izvi zvinopa mhasuru dzako neizvo zvavanoda kuzadza zvitoro zvavo zveglycogen zvakakwana.

Saka, kana 2019 riri gore raunopa HIIT kuyedza, ita shuwa kuti urikusarudzawo zvinovaka muviri mushure mekubata muviri. Kuti utange, iwe unogona kutarisa yangu epamusoro mashanu echikafu mazano pazasi.

Mazai

Mazai ndeimwe yeakanakisa - uye chandinofarira - chikafu mushure mekurovedza muviri. Idzo imba yesimba rehutano, ine huwandu hwakakura hweprotein nemafuta ane hutano - akakomberedza magiramu manomwe uye magiramu mashanu zvichiteerana nezai.

Mazai anoonekwawo se "yakazara protein" sosi. Izvi zvinoreva kuti iwo ane zvese zvipfumbamwe zveakakosha maamino acids, ayo akave akabatanidzwa nekubatsira mukudzikamisa mhasuru. Mazai anewo B mavitamini, ayo anogona kubatsira mukugadzirwa kwesimba.

Ini ndinoda kushandisa mazai epuroteni. Izvo zvinonaka, zviri nyore kugadzira, uye zvinogona kugadzirirwa nenzira dzakasiyana dzakasiyana. Imwe yemapepepepepepepepepangu yandinofarira ndeiya yangu yeavocado mazai. Wedzerai mazai akaomeswa kune avocado, zvinonhuwira masayadhi yemasitadhi, dhiri pickles, uye munyu uye mhiripiri. Nakidzwa nazvo pachigunwe chechigunwe.

Mimwe pfungwa yekuisa mazai mune yako yekumashure-yekuita zvekuita inosanganisira:

• pane saladhi ine tuna uye sipinashi
• kukamurwa nemhiripiri uye howa
• yakaoma-yakabikwa neiniki yemunyu uye mhiripiri

Blueberries

Blueberries ese anonaka uye akarongedzwa nezvikafu zvekudya, mavitamini, mapuroteni, uye antioxidants.

Mhando dzese dzekurovedza muviri dzinokonzeresa imwe mhando yekushushikana nekushushikana, kana kusaenzana pakati pemahara radicals uye antioxidants mumuviri wako. Neichi chikonzero, zvakakosha kusanganisa antioxidant-yakapfuma chikafu mune chako chezuva nezuva chikafu.

Uyezve, kudya mablueberries mushure mekurovedza muviri kwakabatanidzwa nekukurumidza mhasuru kupora nguva.

Vanogona zvakare kuverengerwa mukudya kwako nzira dzakasiyana.

Ini pachangu ndinodya blubheri nguva dzose uye ndinowanzo kukanda hushoma kana maviri mune yangu post-kudzidzisa smoothie.

Dzimwe nzira dzekuisa idzi mune yako post-Workout snack inosanganisira:

• paired nekokonati yogati
• topping yeoats
• kunakirwa pachavo

Avocado

Ndiri mucherechedzi weavocado yakanaka. Ichi chibereko chinoshamisa chakapfuma mu magnesium, inoyevedza kuti mhasuru ipore. Iyo zvakare ine 14 muzana yeako zuva nezuva kukosha kwe potassium, iyo inogona kubatsira kudzora fluid fluid uye kudzora mashandiro emagetsi emoyo uye mamwe mhasuru.

Zvakare, avocado sosi huru ye folate uye mavitamini C, K, uye B-6, ese ari anti-anogumbura zvinovaka muviri, izvo zvinogona kubatsira kudzikisa kuzvimba mumuviri kunogona kukonzerwa nekurovedza muviri-kunokonzera kushushikana.

Muchidimbu, ichi chibereko inzira huru yekubatsira muHIIT kupora.

Kwandiri, ndinove nechokwadi chekuisanganisira mune chimwe kana zviviri zvekudya zvangu pazuva uye ndinoona kuti chetatu cheavhado chakaringana saizi yekushandira. Hedzino dzinoverengeka nzira dzekunakidzwa nemaavocado:

• paired nemazai
• mashed pachigunwe
• yakawedzerwa kune ndiro yemagetsi
• kukandirwa mune smoothie
• pachezvayo pachayo nekamwe kamunyu uye mhiripiri nyowani yepasi

Miti yakasvibira yemashizha

Zvakawanda semabhuruu, miriwo yakasvibira miriwo chikamu chekuenda-kwangu kunopedza-kuita chikafu. Ivo akazara-akazara mavitamini, zvicherwa, uye fiber. Ivo zvakare vakaderera mumacalorie.

Aya marudzi emiriwo zvakare akakwirira mune antioxidants uye anogona kubatsira kudzikisira mahara radicals anogona kuburitswa panguva yeHIIT kudzidziswa.

Kune mhando yakakura yemashizha miriwo yakasvibira yaunosarudza kubva, asi mamwe acho anozivikanwa anosanganisira:

• kare
• sipinashi
• arugula
• watercress

Sezvandinoita nemablueberries, ini ndinogara ndichikanda sipinashi yechando mune yangu post-Workout smoothies - angangoita maviri mawoko mahombe. Iyo inowanzo sanganisa nyore kana chando, zvichireva kuti iwe haugone kuiravira, tisingatauri zvinoita kuti yako smoothie iwedzere kutonhora!

Iwe unogona zvakare kudya mashizha ane mashizha nenzira dzinotevera:

• yakakwenenzverwa nemafuta emuorivhi ari mhandara sedivi dhishi
• kukandwa musalad
• yakawedzerwa pasita dhishi pamwe neakaonda mapuroteni

Mapuroteni upfu

Kuita shuwa kuti muviri wako uri kuwana yakakwana-chikafu chikafu mapuroteni kubatsira mhasuru kupora maitiro haisi nguva dzose nyore kana zvinogoneka. Mune ino kesi, ini ndinokurudzira kutarisa kune yemhando yepamusoro mapuroteni poda, iyo inogona kubatsira kutsigira muviri kana mhasuru inoputsika ikaitika panguva yesimba yekudzidziswa kana HIIT kurovedza muviri.

Imwe yakanaka kana zvasvika kupuroteni poda ndiyo nyore chinhu. Iyo huru yekubata-uye-kuenda sarudzo yeavo mapfupi nenguva, tisingataure zvinokuchengetedza zvizere kwenguva refu.

Kunyange ini ndichijaira kusarudza yakamera vegan mapuroteni mapoda mune chimwe chikamu nekuda kwekusashivirira kwangu lactose, kune akati wandei mhando kunze uko kuyedza. Sezano, ndinoedza kuchengetedza zvemukati zveshuga pazasi pe6 kusvika ku8 gramu pakushanda.

Chinokosha

Kununura muviri wako nezvinovaka muviri, zvekudya zvizere mushure meHIIT zvakakosha mukuita pamwe nekupora. Wedzera imwe - kana zvese! - zve izvi zvekudya kune yako yekumashure-yekuita zvekuita yekudyira kuti ubatsire nemhasuru kupora, protein synthesis, uye pakupedzisira, batsira mukugona kwako kuzadzisa zvinangwa zvako zvekurovedza muviri.

Rachael DeVaux chiremba akanyoreswa uye anodzidziswa wega anogara kuSeattle. Iye anotarisa aripo pakupa zvinovaka zvekubika, zvekudya matipi uye manomano, pamwe neanouraya mazano ekurovedza muviri. Chinangwa chaRachael ndechekupa vanhu zvishandiso zvavanoda kuitira kuti vagadzire tsika dzakanaka uye pakupedzisira vararame hupenyu hwakaenzana. Unogona kuwana Rachael pane rake blog, kana pa Instagram, Facebook, Twitter, uye Pinterest.