Zakudya zopatsa thanzi komanso masewera

Chakudya chopatsa thanzi chitha kuthandiza kupititsa patsogolo masewera othamanga. Kukhala ndi moyo wokangalika komanso kuchita masewera olimbitsa thupi, komanso kudya bwino, ndiye njira yabwino kwambiri yokhazikika yathanzi.

Kudya chakudya chabwino kumatha kukupatsirani mphamvu kuti mumalize mpikisano, kapena kungosangalala ndi masewera kapena masewera enaake. Mutha kukhala otopa komanso osachita bwino pamasewera mukakhala kuti mulibe zokwanira:

• Ma calories
• Zakudya
• Zamadzimadzi
• Iron, mavitamini, ndi mchere wina
• Mapuloteni

Chakudya choyenera cha wothamanga sichimasiyana kwambiri ndi chakudya chomwe munthu aliyense wathanzi ali nacho.

Komabe, kuchuluka kwa gulu lililonse lazakudya lomwe mukufuna kungadalire:

• Mtundu wa masewera
• Kuchuluka kwa maphunziro omwe mumachita
• Nthawi yomwe mumagwiritsa ntchito pochita masewera olimbitsa thupi

Anthu amakonda kuwonetsetsa kuchuluka kwa ma calories omwe amawotcha pa nthawi yolimbitsa thupi kotero ndikofunikira kupewa kupezeka mphamvu zochulukirapo kuposa momwe mumagwiritsira ntchito.

Pofuna kukuthandizani kuchita bwino, pewani kuchita masewera olimbitsa thupi opanda kanthu. Aliyense ndi wosiyana, chifukwa chake muyenera kuphunzira:

• Kutalika kwa masewera olimbitsa thupi ndikofunikira kuti mudye
• Chakudya chochuluka bwanji ndi muyeso woyenera kwa inu

MABWINO OYENERA

Zakudya zam'madzi zimafunikira kuti zipereke mphamvu pakuchita masewera olimbitsa thupi. Zakudya zimasungidwa makamaka mu minofu ndi chiwindi.

• Zakudya zopatsa mphamvu zimapezeka muzakudya monga pasitala, bagels, buledi wambewu, ndi mpunga. Amapereka mphamvu, fiber, mavitamini, ndi mchere. Zakudya izi ndizochepa mafuta.
• Shuga wosavuta, monga zakumwa zozizilitsa kukhosi, jamu ndi jelly, ndi maswiti amapereka ma calorie ambiri, koma samapereka mavitamini, michere, ndi michere ina.
• Chofunika kwambiri ndi kuchuluka kwa chakudya chomwe mumadya tsiku lililonse. Oposa theka la ma calories anu ayenera kuchokera ku chakudya.

Muyenera kudya chakudya musanachite masewera olimbitsa thupi ngati mungakhale mukuchita masewera olimbitsa thupi kwa ola limodzi. Mutha kukhala ndi kapu yamadzi azipatso, kapu (245 magalamu) a yogurt, kapena muffin wachingerezi wokhala ndi odzola. Chepetsani kuchuluka kwamafuta omwe mumadya mu ola limodzi masewera asanakwane.

Mufunikanso chakudya chamagulu olimbitsa thupi ngati mukuchita masewera olimbitsa thupi oposa ola limodzi. Mutha kukwaniritsa chosowa ichi pokhala ndi:

• Ma ola asanu mpaka khumi (150 mpaka 300 milliliters) a zakumwa zamasewera mphindi 15 mpaka 20 zilizonse
• Awiri kapena atatu odzaza ma pretzels
• Gawo limodzi mpaka magawo awiri mwa atatu (40 mpaka 55 magalamu) a granola wopanda mafuta

Mutatha kuchita masewera olimbitsa thupi, muyenera kudya chakudya kuti mumangenso mphamvu zamagetsi ngati mukugwira ntchito kwambiri.

• Anthu omwe amachita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi kwa mphindi zopitilira 90 ayenera kudya kapena kumwa zakumwa zambiri, mwina ndi zomanga thupi, patadutsa maola awiri. Yesani kapamwamba, kasakanizidwe ka mtedza, kapena yogurt ndi granola
• Pochita zolimbitsa thupi zosakwana mphindi 60, madzi nthawi zambiri amafunikira.

ZOTHANDIZA

Mapuloteni ndi ofunikira kuti minofu ikule ndikukonzekera minyewa yamthupi. Mapuloteni atha kugwiritsidwanso ntchito ndi thupi ngati mphamvu, koma pokhapokha malo ogulitsira chakudya atagwiritsidwa ntchito.

Komanso ndi nthano kuti chakudya chamapuloteni chambiri chimalimbikitsa kukula kwa minofu.

• Kuphunzitsa mphamvu zokha ndi kulimbitsa thupi ndi komwe kumasintha minofu.
• Ochita masewera olimbitsa thupi, ngakhale omanga thupi, amafunikira mapuloteni ochepa chabe kuti athandizire kukula kwa minofu. Ochita masewera olimbitsa thupi amatha kuthana ndi chosowachi pakudya zakudya zopatsa mphamvu (kudya chakudya chochuluka).

Anthu ambiri aku America amadya kale protein yokwanira kawiri momwe amafunikira pakukula kwa minofu. Mapuloteni ochulukirapo pazakudya:

• Adzasungidwa monga kuchuluka kwamafuta amthupi
• Itha kuwonjezera mwayi wa kuchepa kwa madzi m'thupi (madzi osakwanira mthupi)
• Zingayambitse kuchepa kwa calcium
• Itha kuyika mtolo wina pa impso

Nthawi zambiri, anthu omwe amayang'ana kwambiri kudya mapuloteni owonjezera sangapeze chakudya chokwanira, chomwe chimakhala chofunikira kwambiri pakulimbitsa thupi.

Amino acid amawonjezera ndikudya mapuloteni ambiri sakuvomerezeka.

MADZI NDI MAFUU ENA

Madzi ndiye michere yofunika kwambiri, koma yonyalanyazidwa, kwa othamanga. Madzi ndi madzi amafunikira kuti thupi lizikhala ndi madzi komanso kutentha. Thupi lanu limatha kutaya thukuta zingapo mu ola limodzi lochita zolimbitsa thupi.

Chotsani mkodzo ndi chizindikiro chabwino kuti mwathiranso madzi mokwanira. Malingaliro ena osungira madzi okwanira mthupi ndi awa:

• Onetsetsani kuti mumamwa madzi ambiri ndi chakudya chilichonse, kaya mukuchita masewera olimbitsa thupi kapena ayi.
• Imwani ma ola 16 (makapu awiri) kapena mamililita 480 a madzi kutatsala maola awiri kuti mupite kuntchito. Ndikofunika kuyamba kuchita masewera olimbitsa thupi ndi madzi okwanira mthupi lanu.
• Pitirizani kumwa madzi mukamachita masewera olimbitsa thupi, mukatha pafupifupi 1/2 mpaka 1 chikho (120 mpaka 240 milliliters) wamadzimadzi mphindi 15 mpaka 20 zilizonse. Madzi ndi abwino pa ola loyamba. Kusinthira chakumwa champhamvu pakatha ola loyamba kudzakuthandizani kupeza ma electrolyte okwanira.
• Imwani ngakhale simudzamvanso ludzu.
• Kutsanulira madzi pamutu panu kumatha kumva bwino, koma sikungalandire madzi mthupi lanu.

Amapereka madzi kwa ana nthawi zambiri pamasewera. Samayankha ludzu komanso akuluakulu.

Achinyamata ndi achikulire ayenera kuchotsa madzi amtundu uliwonse omwe ali ndi vuto lochita zolimbitsa thupi. Pa paundi (450 magalamu) omwe mumataya mukuchita masewera olimbitsa thupi, muyenera kumwa ma ola 16 mpaka 24 (480 mpaka 720 milliliters) kapena makapu atatu (mililita 720) amadzimadzi mkati mwa maola 6 otsatira.

KUKWANITSITSA zolemera ZOFUNIKA ZOPHUNZITSIRA

Kusintha thupi lanu kuti mukhale ndi magwiridwe antchito kuyenera kuchitidwa mosamala, kapena kumatha kuvulaza koposa zabwino. Kuchepetsa thupi lanu kutsika kwambiri, kuonda msanga, kapena kupewa kunenepa mwanjira yachilendo kumatha kukhala ndi zovuta m'thupi. Ndikofunika kukhazikitsa zolinga zenizeni za kulemera kwa thupi.

Achinyamata othamanga omwe akuyesera kuti achepetse thupi ayenera kugwira ntchito ndi katswiri wazakudya. Kuyesera kudya nokha kungayambitse kudya moperewera osakwanira kapena kudya kwambiri zakudya zina.

Lankhulani ndi akatswiri azaumoyo kuti mukambirane zakudya zomwe zili zoyenera pamasewera anu, zaka, kugonana, komanso kuchuluka kwa maphunziro.

Kuchita masewera olimbitsa thupi - zakudya; Kuchita masewera olimbitsa thupi - madzi; Kuchita masewera olimbitsa thupi - hydration

Kutumiza JR. Zakudya zamasewera. Mu: Madden CC, Putukian M, McCarty EC, Young CC, eds. Mankhwala a Netter's Sports. Wachiwiri ed. Philadelphia, PA: Elsevier; 2018: mutu 5.

Buschmann JL, Buell J. Masewera olimbitsa thupi. Mu: Miller MD, Thompson SR. okonza. DeLee ndi Drez's Orthopedic Sports Medicine. 5th ed. Philadelphia, PA: Elsevier; 2020: chap 25.

Thomas DT, Erdman KA, Burke LM. Udindo wa Academy of Nutrition and Dietetics, Dietitians of Canada, ndi American College of Sports Medicine: zakudya ndi masewera othamanga. Zakudya Zamtundu wa J Acad. 2016; 116 (3): 501-528. (Adasankhidwa) PMID: 26920240 www.ncbi.nlm.nih.gov/pubmed/26920240.