Kudya kwa othamanga

Zamkati

• Ochita Masewera Olimba
• Ochita Masewera Opirira
• Zochita Zaphulika
• Momwe mungakhalire ndi hydrated panthawi yolimbitsa thupi
• Nthawi yogwiritsira ntchito zakumwa za isotonic
• Nthawi yogwiritsa ntchito zowonjezera

Zakudya za wothamanga ndi gawo lofunikira pamalingaliro kuti apeze zotsatira zabwino, mosiyanasiyana malinga ndi momwe amathandizira, kulimba kwa maphunziro, nthawi komanso kuyerekezera kwamadeti ampikisano.

Kuchuluka kwa chakudya ndi zomanga thupi kumatha kusintha kutengera mtundu wamaphunziro, kaya ndi kupirira kapena mphamvu, komanso ngati wothamanga ali ndi nthawi yoti achulukitse minofu kapena kutaya mafuta.

Ochita Masewera Olimba

Ochita masewera olimbitsa thupi ndi omwe amapangitsa maphunziro kukhala bwino ndikukula kwa minofu. Gulu ili limaphatikizapo omenyera nkhondo, ochita masewera olimbitsa thupi, ochita masewera olimbirana, masewera olimbitsa thupi komanso othamanga pa masewera olimbitsa thupi a Olimpiki.

Gululi liyenera kukhala ndi kuchuluka kwakumwa kwa mapuloteni ndi ma calorie ambiri pazakudya, kuti athandize kuchuluka kwa minofu. Mukafika pazomwe zimawoneka ngati zabwino paminyewa, ndikofunikira kuyambitsa njira yochepetsera mafuta, yomwe nthawi zambiri imachitika ndikuchepetsa zakudya zamagulu azakudya ndikuwonjezera kuchita masewera olimbitsa thupi opepuka, monga kuyenda. Onani zakudya zabwino kwambiri zamapuloteni.

Ochita Masewera Opirira

Mwa othamangawa pali omwe amachita masewera othamanga, ma marathons, ma marathoni othamanga, oyendetsa njinga zamakina ndi ochita masewera achitsulo, zomwe zimafunikira kukonzekera kwakukulu kuti apange mphamvu kuchokera pamafuta owotcha thupi. Nthawi zambiri amakhala othamanga ochepa, owonda omwe amagwiritsa ntchito mphamvu zambiri, amafunikira mafuta okwanira. Pa maphunziro ndi mpikisano womwe umatha kupitirira 2h, kugwiritsa ntchito ma carrohydrate gel mu 30 mpaka 60g / h ndikulimbikitsidwa.

Ochita masewerawa amafunika kudya chakudya chochuluka kuposa othamanga, koma kukumbukira nthawi zonse kuphatikiza mapuloteni monga nyama, nkhuku, nsomba ndi mazira, ndi mafuta achilengedwe monga maolivi, mtedza, tchizi wamafuta ndi mkaka wathunthu. Onani zakudya zomwe zili ndi chakudya chambiri.

Zochita Zaphulika

Makhalidwe amenewa amaphatikizapo masewera olimbitsa thupi omwe amasiyanasiyana pakufunika kwamphamvu komanso kupirira, monga mpira, volleyball, basketball ndi tenisi. Ndiwochita masewera olimbitsa thupi kwa nthawi yayitali, koma ndimphamvu zosiyanasiyana zoyeserera, kukhala ndi nthawi yopuma komanso kupumula.

Gulu ili liyenera kudya michere yambiri, chifukwa amafunikira minofu yolimba komanso kukana kulimbana ndi masewera ataliatali kapena mpikisano. Mukamaliza maphunziro, m'pofunika kukhala ndi chakudya chambiri chokhala ndi chakudya komanso zomanga thupi kuti zithandizenso kuyambiranso kwa minofu.

Momwe mungakhalire ndi hydrated panthawi yolimbitsa thupi

Kuchuluka kwa madzi akumwa kutengera kuwerengetsa kwa 55 ml zamadzimadzi pa kilogalamu iliyonse yolemera ya othamanga. Mwambiri, tikulimbikitsidwa kudya pafupifupi 500 ml musanaphunzitsidwe ndi 500 ml kwa madzi okwanira 1 litre ola lililonse la maphunziro.

Kutaya madzi pang'ono kumatha kubweretsa mavuto monga kuchepa kwa kusungunuka, chizungulire, kupweteka mutu komanso kukokana kwa minyewa, komwe kumatha kuchepetsa magwiridwe antchito.

Nthawi yogwiritsira ntchito zakumwa za isotonic

Zakumwa za Isotonic ndizofunikira m'malo mwa ma electrolyte omwe atayika pamodzi ndi thukuta, makamaka sodium ndi potaziyamu. Ma electrolyte awa amapezeka mu zakumwa monga madzi a coconut kapena isotonics otukuka, monga Gatorade, Sportade kapena Marathon.

Komabe, kufunika kogwiritsira ntchito kokha ngati wothamanga ataya 2% kapena kupitilira kulemera kwake panthawi yamaphunziro. Mwachitsanzo, munthu amene amalemera makilogalamu 70 amayenera kutaya osachepera 1.4 kg kuti asinthe ma electrolyte. Izi ziyenera kuchitika kudzera mulemera musanaphunzire komanso mutaphunzira.

Nthawi yogwiritsa ntchito zowonjezera

Mapuloteni kapena ma hypercaloric supplements ayenera kugwiritsidwa ntchito molingana ndi kufunika kowonjezera michere kuchokera ku zakudya zomwe zakonzedwa. Hypercalorics nthawi zambiri imagwiritsidwa ntchito kuthandizira kuchuluka kwa kalori wofunikira othamanga, omwe samadya nthawi zonse chakudya chatsopano.

Kuphatikiza apo, pamagulu amtundu wa minofu atavala pambuyo pampikisano wambiri, kungakhale kofunikira kuthandizira kuti imathandizira kupezanso mphamvu kwa minofu. Kumanani ndi zowonjezera 10 kuti mukhale ndi minofu.