Zakudya za Crossfit: zomwe muyenera kudya musanaphunzire
Zamkati
- Zomwe mungadye musanaphunzitsidwe
- Zomwe mungadye mukamachita masewera olimbitsa thupi
- Zomwe mungadye mutaphunzitsidwa
- Zowonjezera zomwe zingagwiritsidwe ntchito
- Zitsanzo zamasiku atatu
Zakudya zopingasa zimakhala ndi ma calories ambiri, mavitamini ndi michere, michere yofunikira yopatsa mphamvu panthawi yophunzitsira yothamanga ndikuthandizira kuchira kwa minofu, kupewa kuvulala kwa othamanga.
Crossfit ndichinthu chofunikira kwambiri chomwe chimafuna kukonzekera thupi komanso chakudya, chomwe chimayenera kukhala ndi mapuloteni owonda kwambiri, monga nkhuku, nkhukundembo kapena nsomba, mu njere monga nandolo kapena nyemba ndi zipatso ndi ndiwo zamasamba. Kumbali inayi, zakudya zopangidwa ndimakampani komanso zopukutidwa, monga shuga, makeke komanso zakudya zokonzeka kudya, monga risotto kapena lasagna yachisanu, ziyenera kupewedwa.
Zomwe mungadye musanaphunzitsidwe
Kukonzekera koyambirira kwa crossfit kuyenera kuchitidwa osachepera ola limodzi pasadakhale, kulola nthawi kuti amalize chimbudzi ndi michere ndi mpweya kuti zithandizire kumtundu wa othamanga. Chakudyachi chiyenera kukhala ndi zopatsa mphamvu komanso zopatsa mphamvu, monga mkate, oats, zipatso, tapioca ndi vitamini. Kuphatikiza apo, ndizosangalatsanso kuwonjezera gwero la mapuloteni kapena mafuta abwino, omwe amapatsa mphamvu pang'onopang'ono, kukhala othandiza kumapeto kwa maphunziro.
Chifukwa chake, zitsanzo ziwiri zophatikizira zomwe zingagwiritsidwe ntchito ndi izi: 1 yogati wachilengedwe womenyedwa ndi uchi ndi nthochi + dzira limodzi lophika kwambiri kapena kagawo kakang'ono kamodzi ka tchizi; 1 sangweji ya mkate wokhazikika ndi dzira lokazinga mafuta ndi tchizi; Galasi limodzi la nthochi yosalala ndi supuni imodzi ya batala.
Zomwe mungadye mukamachita masewera olimbitsa thupi
Ngati maphunzirowa amatenga nthawi yopitilira maola awiri, tikulimbikitsidwa kuti tipeze magwero a zopatsa mphamvu kuti thupi likhale ndi mphamvu. Chifukwa chake, mutha kugwiritsa ntchito chipatso chimodzi chotunduka ndi uchi wa njuchi kapena kugwiritsa ntchito zowonjezera zowonjezera monga Maltodextrin kapena Palatinose, yomwe imatha kuchepetsedwa m'madzi.
Kuphatikiza apo, itha kuthandizanso kutenga chowonjezera cha BCAA, kuti mupatse minofu ndi ma amino acid omwe amathandizira kupatsa mphamvu komanso kuti ayambe kuchira. Dziwani nthawi komanso momwe mungagwiritsire ntchito ma BCAAs.
Zomwe mungadye mutaphunzitsidwa
Mukamaliza maphunziro, ndikofunikira kuti wothamanga azikhala ndi chakudya chambiri chokhala ndi mapuloteni, okhala ndi nyama zowonda, nkhuku kapena nsomba. Zakudya izi zitha kuphatikizidwa ndi sangweji, omelet kapena nkhomaliro yabwino kapena chakudya chamadzulo ndi mpunga kapena pasitala ndi saladi, mwachitsanzo.
Ngati mukulephera kudya chakudya chokhala ndi mapuloteni ambiri, mungafunikire kuwonjezera wothamanga wanu ndi mavitamini a protein kapena puloteni ina mu mawonekedwe a ufa. Ikhoza kuwonjezeredwa mu vitamini wokhala ndi mkaka, zipatso ndi oats, mwachitsanzo. Umu ndi momwe mungatengere mapuloteni a whey.
Zowonjezera zomwe zingagwiritsidwe ntchito
Ma supplements omwe amagwiritsidwa ntchito ndi ma crossfit ndi ma whey protein, crestine, BCAA's ndi ma thermogens okhala ndi mankhwala monga caffeine ndi L-carnitine.
Kuphatikiza apo, akatswiri opanga ma crossfit nthawi zambiri amagwiritsa ntchito zakudya za Paleolithic monga chakudya chawo, chomwe chimapangidwa ndi zakudya zomwe zimabwera kuchokera kuzachilengedwe popanda kusintha kwakukulu pamsika, monga nyama, nsomba, zipatso, masamba, masamba, mbewu za mafuta, mizu ndi tubers, yophika kapena yokazinga. Dziwani momwe mungatsatire izi: Zakudya za Paleolithic.
Zitsanzo zamasiku atatu
Tebulo lotsatirali likuwonetsa chitsanzo cha mndandanda wazakudya zamasiku atatu:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | crepe wokhala ndi mazira a 2, 4 wa msuzi wa chingamu + 3 col wa supu ya nkhuku + khofi wopanda shuga | Magawo awiri a mkate wamphumphu + dzira limodzi lokazinga ndi magawo awiri a tchizi + 1 chikho cha khofi ndi mkaka | nthochi smoothie wokhala ndi mapuloteni a whey ndi 1 col ya msuzi wa chiponde |
| Zakudya zoziziritsa kukhosi m'mawa | 1 yogurt wopanda uchi ndi 2 tiyi ya supu ya granola | Nthochi 1 yosenda + 1 col ya supu ya mkaka wothira + 1 col ya msuzi wa oat | Magawo awiri a papaya + 1 col wa oat supu + 1 col ya supu yathonje |
| Chakudya chamadzulo | mpunga, nyemba ndi farofa + 150g wa nyama yokazinga + saladi yaiwisi ndi mafuta | pasitala wa tuna ndi dzira 1 yophika + masamba osungunuka mumafuta | mbatata puree ndi nkhuku yokazinga ndi masamba ndi maolivi |
| Chakudya chamasana | 1 tapioca ndi dzira ndi tchizi + galasi la madzi a lalanje | 300 ml ya avocado smoothie wokhala ndi uchi | omelet wokhala ndi mazira awiri ndi nyama yapansi + 1 chikho cha madzi a mavwende |
Ndalama zomwe zimafunika kudyedwa pachakudya chilichonse zimadalira kulimbika komanso maola a maphunziro, chifukwa chake ndikofunikira kulangiza katswiri wazakudya kuti anene zakudyazo nthawi iliyonse kutengera ndi cholinga chake.
Zolemba Zaposachedwa
Dzungu Spice Spam Ndizovomerezeka Tsopano Pano