Zakudya Zabwino Kwambiri Zomwe Mungadye Musanamalize Ndiponso Mukamaliza Kulimbitsa Thupi Lanu

Zamkati

• Kufunika Kudya Musanalowe Kulimbitsa Thupi
• Zomwe Muyenera Kudya Musanayambe Kulimbitsa Thupi
• Kufunika Kudya Mukamaliza Kulimbitsa Thupi Lanu
• Zomwe Mungadye Mutatha Kulimbitsa Thupi
• Onaninso za

Pankhani yolimbitsa thupi, pali mafunso ena apadziko lonse omwe akatswiri amamva pafupifupi tsiku lililonse: Kodi ndingatani kuti ndipindule kwambiri ndi masewera olimbitsa thupi anga? Kodi ndingachepetse thupi mwachangu, kuwotcha zopatsa mphamvu zambiri, komanso kukhala ndi mphamvu zokwanira pamaphunziro aliwonse? Ngakhale pali zinthu zina zomwe zingakhudze mkhalidwe wanu wapadera, pali yankho limodzi losavuta lomwe limagwira ntchito pa mafunso onsewa: Idyani! Makamaka, idyani zakudya zoyenera panthawi yoyenera. Pansipa, zonse zomwe muyenera kudziwa za zomwe muyenera kudya musanachite masewera olimbitsa thupi komanso mukatha.

Monga azimayi ambiri, ndimaganiza kuti njira yabwino yochepera thupi ndikulimbitsa thupi ndikudikirira mpaka nthawi yakudya. Tsopano ndikudziwa kuti chinsinsi chopezera ndi kusunga thupi logontha ndicho kuchita masewera olimbitsa thupi nthawi zonse komanso kudya zakudya zoyenera panthawi yoyenera. (Werengani: Osandipha njala!)

Pitilizani kuwerenga maupangiri odziwa zomwe mungadye m'mbuyomu komanso zomwe mungadye mukamaliza masewera olimbitsa thupi kuti muwotche zopatsa mphamvu zambiri, khalani olimba, khalani ndi minofu yowonda, kuchepetsa thupi, ndikuchira msanga.

Kufunika Kudya Musanalowe Kulimbitsa Thupi

Kaya mumadya kapena kusadya musanachite masewera olimbitsa thupi, kafukufuku akuwonetsa kuti thupi limatentha mafuta omwewo. Komabe, mukhoza kuyambitsa kutayika kwa minofu ngati mumakonda kuchita masewera olimbitsa thupi m'mimba yopanda kanthu. (Zokhudzana: Chilichonse Chimene Muyenera Kudziwa Zokhudza Kuwotcha Mafuta ndi Kumanga Minofu)

Ichi ndi chifukwa chake: Mukakhala ndi njala, thupi lanu limalowa m'njira yoti mukhale ndi moyo ndipo limatenga zomanga thupi kuchokera m'minofu m'malo mwa impso ndi chiwindi, komwe nthawi zambiri thupi limayang'ana zomanga thupi. Izi zikachitika, mumataya minofu, yomwe pamapeto pake imachedwetsa kuchepa kwa thupi lanu ndikupangitsani kuti muchepetse kunenepa. Kuphatikiza apo, ngati mumachita masewera olimbitsa thupi mopanda kanthu, simukudzipatsa nokha mafuta omwe mukufunikira kuti mukhale ndi mphamvu yophunzitsira kwambiri. (Idyani chimodzi mwa zokhwasula-khwasulazi musanayambe kulimbitsa thupi motsatira ndikusintha thupi lanu kukhala makina oyaka mafuta!)

Zomwe Muyenera Kudya Musanayambe Kulimbitsa Thupi

Kuluma kwabwino kwambiri musanayambe kulimbitsa thupi kumakhala ndi ma carbohydrate ovuta komanso mapuloteni. Chinsinsi ndikuti mukhale ndi thumba losakanikirana la ma carbs ovuta komanso osavuta kuti kutulutsa mphamvu panthawi yolimbitsa thupi kukuchepera komanso kukhazikika nthawi zonse.

Nazi zina mwazakudya zabwino kwambiri zolimbitsa thupi musanachite masewera olimbitsa thupi komanso zokhwasula-khwasula kuti mukhale ndi mphamvu panthawi yolimbitsa thupi.

• Mpunga wa Brown (1/2 chikho) ndi nyemba zakuda (1/2 chikho)
• Mbatata yaing'ono yokhala ndi broccoli wowotcha kapena mchere pang'ono mu mafuta a azitona (1 chikho)
• Banana ndi batala wa amondi (supuni 2)
• Apple ndi batala wa amondi (supuni 2)
• Ophwanya mbewu zambiri (10) okhala ndi hummus (supuni 3)
• Oatmeal (1/2 chikho) ndi zipatso (1 chikho), zotsekemera ndi stevia kapena agave
• Apple ndi walnuts (1/4 chikho)
• Chotupitsa cha tirigu wonse (kagawo kamodzi) ndi nthochi yodulidwa ndi sinamoni
• Greek yogurt (6 ounces) ndi kusakaniza njira (1/4 chikho)

Kufunika Kudya Mukamaliza Kulimbitsa Thupi Lanu

Pochita masewera olimbitsa thupi, thupi lanu limagwiritsa ntchito glycogen (mafuta osungidwa mu minofu yanu) kuti mukhale ndi mphamvu. Mukamaliza kubwereza komaliza, minofu yanu yatha m'masitolo awo a glycogen ndikusweka. Zikafika pa zomwe mungadye mukamaliza kulimbitsa thupi, kudya kapena kumwa zomwe zimaphatikiza mapuloteni ndi chakudya cham'mimba mphindi 30 mpaka ola mutalimbitsa thupi lanu ndikuwonjezera mphamvu, kumanga ndi kukonza minofu yomwe idasweka, ndikuthandizira kuti kagayidwe kanu kakhale kolimba. Ndipo dziwani izi: Ngati mukufuna malingaliro pazakudya mukamaliza masewera olimbitsa thupi kuti muchepetse kunenepa, yankho lake ndilofanana. Mosasamala kanthu za zolinga zanu, thupi lanu limafunikira ma macronutrients kuti liwonjezere mafuta, apo ayi, lidzakhazikika Zambiri zopatsa mphamvu chifukwa zili munjira yamoyo yomwe tatchulayi.

Mukangoyamba kuthira mafuta, mumakhala bwino. Kafukufuku akuwonetsa kuti kuthekera kwa thupi lanu kukonzanso malo ogulitsira minofu kumachepa ndi 50 peresenti ngati mungayembekezere kudya patangotha ​​maola awiri mutangolimbitsa thupi poyerekeza ndi kudya nthawi yomweyo. Yesetsani kukonzekera zamtsogolo ndikubweretsa zakumwa zanu kuchipatala, kapena kunyamula batala wamkonde ndi sangweji kuti muzidya mukamaliza. (Jelly si njira yokhayo yosangalalira PB. Kokani imodzi mwa maphikidwe athanzi a chiponde pa chakudya chanu chotsatira kapena chakudya.)

Zomwe Mungadye Mutatha Kulimbitsa Thupi

Malinga ndi Journal ya International Society of Sports Nutrition, Zakudya zabwino kwambiri zomwe mungadye mukamaliza kulimbitsa thupi zimakhala ndi zomanga thupi komanso zopatsa mphamvu pang'ono - ndipo mukufuna kupeza michereyo nthawi yomweyo.

Pazomwe mungadye mukamaliza kulimbitsa thupi, yesani izi mwachangu pambuyo pa kulimbitsa thupi kuti mulimbikitse kuchira, kukulitsa zabwino zolimbitsa thupi, ndikuthandizani kukhala ndi minofu yowonda:

• Mapuloteni ogwedezeka opangidwa ndi theka la nthochi, ufa wambiri wamapuloteni, mkaka wa amondi, ndi mbewu za hemp (gwero labwino kwambiri la mapuloteni)
• Saladi wokhala ndi nsawawa yokazinga (1/2 chikho), maolivi opepuka, ndi viniga
• Masamba osungunuka kapena otentha (1 chikho) ndi osakhala GMO tofu (1/2 chikho)
• Quinoa mbale (1 chikho) ndi mabulosi akuda (1 chikho) ndi pecans (1/4 chikho)
• Mkate wa tirigu wonse (magawo 2) ndi batala wa peanut (supuni 2) ndi timadzi ta agave
• Burrito ndi nyemba (1/2 chikho), mpunga wofiirira (1/2 chikho), guacamole (supuni 2), ndi salsa
• Nkhuku yokazinga (ma ounces 4) ndi masamba ophika kapena ophika (1 chikho)
• Omelet (mazira awiri) odzaza ndi masamba osungunuka (1/2 chikho) ndi peyala (1/4 zipatso, zidutswa)
• Salmoni wouma (ma ounike 4) ndi mbatata yophika (ma ola 5)
• Mkate wa tirigu wonse (magawo awiri) ndi tuna (ma ounces atatu) wothira hummus (supuni 2), masamba a sipinachi (1/2 chikho)
• Mkaka wa chokoleti (1 chikho)

Onaninso za