Kudya moyenera kuti muchite masewera olimbitsa thupi

Zamkati

• 1. Asanaphunzitsidwe - ingest the carbohydrate
• 2. Pambuyo pa maphunziro - kudya mapuloteni
• Werenganinso:

Kudya moyenera kuti muchite masewera olimbitsa thupi kuyenera kuganizira mtundu ndi mphamvu ya othamanga ndikutulutsa ndi cholinga.

Komabe, nthawi zambiri, asanaphunzitsidwe, zakudya zimayenera kupatsidwa chakudya chokhala ndi glycemic index kuti, kuwonjezera pakupereka mphamvu zofunikira, kuchepetsa njala panthawi yophunzitsidwa. Mukamaliza maphunziro, ndibwino kuti mudye zakudya zokhala ndi glycemic index monga mkate, kupanikizana, uchi, gwafa kuti muthe kusintha mphamvu mwachangu ndikusintha kwa minofu.

1. Asanaphunzitsidwe - ingest the carbohydrate

Pakati pa mphindi 20 mpaka 30 musanachite masewera olimbitsa thupi, muyenera kudya chimodzi mwanjira zotsatirazi:

• 200 ml ya zipatso yosalala ndi yogati wachilengedwe (ndi chimanga kuti chikhale champhamvu kwambiri);
• Madzi a peyala 250 ml;
• 1 mbale ya gelatin ndi yogurt.

Musanayambe maphunziro ndikofunikira kudya chakudya, kuti thupi lisamagwiritse ntchito minofu ngati gwero la mphamvu, kupewa kudya zakudya zolimba monga buledi ndi tchizi, zomwe zimafunikira nthawi yochulukirapo.

2. Pambuyo pa maphunziro - kudya mapuloteni

Mpaka mphindi 30 mutatha kuchita masewera olimbitsa thupi muyenera kudya chimodzi mwanjira zotsatirazi:

• Eggnog: wopangidwa ndi dzira, yogurt ndi shuga pang'ono;
• Yogurt kapena mkaka ndi tchizi watsopano kapena nyama yankhuku;
• Saladi ya Tuna.

Mukamaliza maphunziro, ndikofunikira kumeza mapuloteni kuti apititse patsogolo kumanganso ndikukula kwa minofu, zomwe nthawi zina zimafunikira kugwiritsa ntchito zowonjezera mavitamini.

Onani zitsanzo zina za zokhwasula-khwasula:

Kuchuluka kwa kumeza kumatengera kukula kwa zolimbitsa thupi zomwe zachitika, chifukwa chake ndikofunikira kufunsa katswiri wazakudya. Mwachitsanzo, ngati zolimbitsa thupi ndizolimba kwambiri komanso kupitilira ola limodzi, kungakhale kofunikira kugwiritsa ntchito zakumwa zamasewera panthawi yophunzitsira m'malo mwa ma elektroli.

Werenganinso:

• Kudya moyenera
• Zakudya Zotsika Glycemic Index
• Kuchepetsa mafuta ndi kuwonjezera minofu