Zakudya zamagetsi

Zamkati

• Mafuta monga chakudya champhamvu
• Zakudya zamphamvu pamaphunziro

Zakudya zamagetsi zimaimiridwa makamaka ndi zakudya zokhala ndi chakudya, monga buledi, mbatata ndi mpunga. Zakudya zamadzimadzi ndizofunikira kwambiri popatsa mphamvu ma cell, motero ndizosavuta kugwiritsa ntchito.

Chifukwa chake, zakudya monga:

• Mbewu: mpunga, chimanga, msuwani, pasitala, quinoa, balere, rye, oats;
• Tubers ndi mizu: Mbatata ya Chingerezi, mbatata, manioc, chinangwa, chilazi;
• Zakudya zopangidwa ndi tirigu: mikate, mikate, Zakudyazi, ma cookie;
• Nyemba: nyemba, nandolo, mphodza, soya, nandolo;
• Uchi wa njuchi.

Kuphatikiza pa zakudya zamagetsi, palinso zakudya zowongolera ndikupanga, zomwe zimagwiranso ntchito zina m'thupi monga kuchiritsa, kukula kwa maselo atsopano ndikuwongolera kupangika kwa mahomoni.

Komabe, palibe chilichonse cha zakudya zopatsa mphamvu izi, omanga ndi owongolera, omwe sayenera kusokonezedwa ndi zakudya zopatsa chidwi, zomwe zimakhala ndi zochita zina pathupi. Onani kusiyana kwa kanemayu:

Mafuta monga chakudya champhamvu

Ngakhale 1 g ya carbohydrate imapereka pafupifupi 4 kcal, 1 g wamafuta amapereka 9 kcal. Chifukwa chake, imagwiritsidwanso ntchito kwambiri ndi thupi ngati gwero la mphamvu kuti magwiridwe antchito azigwira ntchito moyenera. Gulu ili limaphatikizapo zakudya monga mafuta owonjezera a maolivi, ma chestnuts, ma almond, walnuts, batala, avocado, mbewu ya chia, flaxseed, sesame, mafuta a coconut komanso mafuta achilengedwe omwe amapezeka munyama ndi mkaka.

Kuphatikiza pakupereka mphamvu, mafuta amatenganso gawo mu nembanemba yomwe imachepetsa ma cell onse, imatumiza michere m'magazi, imapanga ubongo wambiri komanso imagwira nawo ntchito yopanga mahomoni ogonana.

Zakudya zamphamvu pamaphunziro

Zakudya zamphamvu ndizofunikira kwambiri kuti zisunge nsonga komanso maphunziro, ndipo ziyenera kudyedwa mochuluka makamaka ndi anthu omwe akufuna kupeza minofu.

Zakudya izi ziyenera kuphatikizidwa mu pre-workout, ndipo kuphatikiza kungapangidwe monga: nthochi yokhala ndi oats ndi uchi, sangweji ya tchizi kapena zipatso za smoothie ndi oats, mwachitsanzo. Kuphatikiza apo, amayeneranso kudyetsedwa atamaliza kulimbitsa thupi, komanso mapuloteni ena, kuti athandize kupezanso mphamvu kwa minofu ndi hypertrophy.

Onerani vidiyo yotsatirayi ndikudziwa zomwe mungadye musanamalize masewera olimbitsa thupi:

Onani maupangiri ena pazomwe mungadye musanachite masewera olimbitsa thupi.