Chakudya Cholimbitsa Thupi: Zomwe Mungadye Mukamaliza Kulimbitsa Thupi

Zamkati

• Kudya Pambuyo pa Kulimbitsa Thupi Ndikofunika
• Mapuloteni, Carbs ndi Mafuta
• Mapuloteni Amathandiza Kukonza ndi Kumanga Minofu
• Carbs Amathandizira Kubwezeretsa
• Mafuta Sali Oipa
• Nthawi Yanu Yakudya Panyengo Yanu Yolimbitsa Thupi
• Zakudya Zoti Mudye Mukamaliza Kulimbitsa Thupi
• Ma carbs
• Mapuloteni:
• Mafuta:
• Zitsanzo Zakudya Zolimbitsa Thupi
• Onetsetsani Kuti Mumamwa Madzi Ambiri
• Kuyika Zonse Pamodzi

Mumayesetsa kwambiri pantchito yanu, nthawi zonse mumayang'ana kuti muchite bwino ndikukwaniritsa zolinga zanu.

Mwayi kuti mwaganizira kwambiri chakudya chanu musanachite masewera olimbitsa thupi kuposa chakudya chanu cham'mbuyo.

Koma kudya michere yoyenera pambuyo zolimbitsa thupi ndizofunikira monga momwe mumadyera kale.

Nayi chitsogozo chatsatanetsatane cha zakudya zoyenera mukamagwiritsa ntchito.

Kudya Pambuyo pa Kulimbitsa Thupi Ndikofunika

Kuti mumvetsetse momwe zakudya zoyenera zingakuthandizireni mutatha kuchita masewera olimbitsa thupi, ndikofunikira kumvetsetsa momwe thupi lanu limakhudzidwira ndi masewera olimbitsa thupi.

Mukamagwira ntchito, minofu yanu imagwiritsa ntchito malo ogulitsa glycogen ngati mafuta. Izi zimapangitsa minofu yanu kutha pang'ono ndi glycogen. Mapuloteni ena m'minyewa yanu amathanso kuwonongeka ndikuwonongeka (,).

Mukamaliza kulimbitsa thupi, thupi lanu limayesanso kumanganso masitolo ake a glycogen ndikukonzanso ndikumanganso mapuloteni amtunduwo.

Kudya michere yoyenera mutangolimbitsa thupi kungathandize thupi lanu kuchita izi mwachangu. Ndikofunikira kwambiri kudya ma carbs ndi mapuloteni mukamaliza masewera olimbitsa thupi.

Kuchita izi kumathandiza thupi lanu:

• Kuchepetsa kuchepa kwa mapuloteni amtundu.
• Lonjezerani mapuloteni am'mimba (kukula).
• Bweretsani malo ogulitsa glycogen.
• Limbikitsani kuchira.

Kulandila michere yoyenera mukamachita masewera olimbitsa thupi kungakuthandizeni kumanganso mapuloteni anu am'matumbo ndi malo ogulitsa glycogen. Zimathandizanso kukulitsa kukula kwa minofu yatsopano.

Mapuloteni, Carbs ndi Mafuta

Gawoli likulongosola momwe macronutrient - protein, carbs ndi mafuta - amathandizirana ndikubwezeretsa thupi lanu pambuyo pa kulimbitsa thupi.

Mapuloteni Amathandiza Kukonza ndi Kumanga Minofu

Monga tafotokozera pamwambapa, kuchita masewera olimbitsa thupi kumayambitsa kuwonongeka kwa mapuloteni am'mimba (,).

Momwe izi zimachitikira zimadalira zolimbitsa thupi komanso kuchuluka kwa maphunziro anu, koma ngakhale othamanga ophunzitsidwa bwino amakumana ndi kuwonongeka kwa mapuloteni am'mimba (,,).

Kudya mapuloteni okwanira mutatha kulimbitsa thupi kumapatsa thupi lanu ma amino acid omwe amafunikira kukonza ndikumanganso mapuloteniwa. Ikukupatsaninso zomangira zofunikira kuti mupange minofu yatsopano (,,,).

Ndibwino kuti mudye mapuloteni a 0.14-0.23 pa mapaundi olemera (0.3-0.5 gramu / kg) posachedwa pambuyo pa masewera olimbitsa thupi ().

Kafukufuku wasonyeza kuti kumeza magalamu 20-40 a mapuloteni kumawoneka kuti kumakulitsa mphamvu yokhoza kuchira pambuyo pochita masewera olimbitsa thupi (,,).

Carbs Amathandizira Kubwezeretsa

Masitolo anu a glycogen amagwiritsidwa ntchito ngati mafuta mukamachita masewera olimbitsa thupi, komanso kudya ma carbs mukamaliza masewera olimbitsa thupi.

Mulingo womwe masitolo anu a glycogen amagwiritsidwa ntchito zimatengera zochitikazo. Mwachitsanzo, masewera opirira amachititsa kuti thupi lanu lizigwiritsa ntchito glycogen kuposa kuphunzitsidwa kukana.

Pachifukwa ichi, ngati mutenga nawo gawo pamasewera opirira (kuthamanga, kusambira, ndi zina zambiri), mungafunikire kudya ma carbs ambiri kuposa omwe amakonza zolimbitsa thupi.

Kugwiritsa ntchito magalamu 0.5-0.7 a carbs pa paundi (1.1-1.5 magalamu / kg) ya kulemera kwa thupi mkati mwa mphindi 30 mutaphunzitsidwa kumabweretsa glycogen resynthesis yoyenera ().

Kuphatikiza apo, kutsekemera kwa insulin, komwe kumalimbikitsa kaphatikizidwe ka glycogen, kumalimbikitsidwa bwino pomwe ma carbs ndi mapuloteni amadya nthawi yomweyo (,,,).

Chifukwa chake, kudya ma carbs ndi mapuloteni mutatha kuchita masewera olimbitsa thupi kumatha kukulitsa kaphatikizidwe ka protein ndi glycogen (,).

Yesani kuwononga ziwirizi muyezo wa 3: 1 (carbs to protein). Mwachitsanzo, magalamu 40 a mapuloteni ndi magalamu 120 a carbs (,).

Kudya ma carbs ambiri kuti amangenso malo ogulitsa glycogen ndikofunikira kwambiri kwa anthu omwe amachita masewera olimbitsa thupi pafupipafupi, monga kawiri tsiku limodzi. Ngati muli ndi masiku 1 kapena 2 oti mupumule pakati pa zolimbitsa thupi ndiye kuti izi sizikhala zofunika kwenikweni.

Mafuta Sali Oipa

Anthu ambiri amaganiza kuti kudya mafuta pambuyo pa masewera olimbitsa thupi kumachepetsa chimbudzi ndipo kumalepheretsa kuyamwa kwa michere.

Ngakhale mafuta amachepetsa kuyamwa kwa chakudya chanu mukamaliza kulimbitsa thupi, sichithandiza mapindu ake.

Mwachitsanzo, kafukufuku adawonetsa kuti mkaka wonse umagwira bwino ntchito polimbikitsa kukula kwa minofu mukamaliza masewera olimbitsa thupi kuposa mkaka wosakhazikika ().

Kuphatikiza apo, kafukufuku wina adawonetsa kuti ngakhale akudya chakudya chamafuta ambiri (45% mphamvu yamafuta) atatha kuchita masewera olimbitsa thupi, kusokonekera kwa minofu sikunakhudzidwe ().

Kungakhale lingaliro labwino kuchepetsa kuchuluka kwa mafuta omwe mumadya mukatha kuchita masewera olimbitsa thupi, koma kukhala ndi mafuta munthawi yopumira sikungakhudze kuchira kwanu.

Chakudya cham'mbuyomu chokhala ndi zomanga thupi komanso zomanga thupi chimathandizira kusungitsa glycogen komanso kaphatikizidwe ka mapuloteni amtundu. Kugwiritsa ntchito kuchuluka kwa 3: 1 (carbs mpaka protein) ndi njira yothandiza yokwaniritsira izi.

Nthawi Yanu Yakudya Panyengo Yanu Yolimbitsa Thupi

Mphamvu ya thupi lanu yomanganso glycogen ndi protein imakulitsidwa mukatha kuchita masewera olimbitsa thupi ().

Pachifukwa ichi, tikulimbikitsidwa kuti mugwiritse ntchito ma carbs osakaniza ndi mapuloteni posachedwa mutangolimbitsa thupi.

Ngakhale kuti nthawi siyenera kukhala yolondola, akatswiri ambiri amalimbikitsa kuti muzidya chakudya chanu mukamaliza kulimbitsa thupi pasanathe mphindi 45.

M'malo mwake, amakhulupirira kuti kuchedwa kudya kwa carb patadutsa maola awiri mutangolimbitsa thupi kumatha kubweretsa 50% mitengo yotsika ya glycogen synthesis (,).

Komabe, ngati mumadya musanachite masewera olimbitsa thupi, zikuwoneka kuti phindu kuchokera pachakudyacho limagwirabe ntchito mutaphunzira (,,).

Idyani chakudya chanu mukamaliza kulimbitsa thupi mkati mwa mphindi 45 mutachita masewera olimbitsa thupi. Komabe, mutha kuwonjezera nthawi imeneyi kwakanthawi pang'ono, kutengera nthawi yakudya kwanu musanachite masewera olimbitsa thupi.

Zakudya Zoti Mudye Mukamaliza Kulimbitsa Thupi

Cholinga chachikulu cha chakudya chanu mukamaliza kulimbitsa thupi ndikupatsa thupi lanu zakudya zopatsa thanzi kuti mupulumuke mokwanira komanso kuti mupindulitse phindu lanu.

Kusankha zakudya zopukusidwa mosavuta kumalimbikitsa kuyamwa kwakanthawi kambiri.

Mndandanda wotsatira uli ndi zitsanzo za zakudya zosavuta komanso zosavuta kugaya:

Ma carbs

• Mbatata
• Mkaka wa chokoleti
• Kinoya
• Zipatso (chinanazi, zipatso, nthochi, kiwi)
• Makeke ampunga
• Mpunga
• Phalaphala
• Mbatata
• Pasitala
• Mdima wobiriwira wobiriwira

Mapuloteni:

• Zanyama kapena zomanga mapuloteni ufa
• Mazira
• Yogurt yachi Greek
• Tchizi cha koteji
• Salimoni
• Nkhuku
• Mapuloteni bala
• Tuna

Mafuta:

• Peyala
• Mtedza
• Mabotolo a mtedza
• Trail mix (zipatso zouma ndi mtedza)

Zitsanzo Zakudya Zolimbitsa Thupi

Kuphatikiza kwa zakudya zomwe zatchulidwazi kumatha kupanga zakudya zabwino zomwe zimakupatsirani michere yonse yomwe mukufuna mukamachita masewera olimbitsa thupi.

Nazi zitsanzo zochepa za chakudya chofulumira komanso chosavuta kudya mukamaliza masewera olimbitsa thupi:

• Nkhuku yokazinga ndi masamba owotcha.
• Omelet ya mazira ndi avocado amafalikira pa toast.
• Salimoni ndi mbatata.
• Sandwich ya tuna pa mkate wonse wambewu.
• Tuna ndi osokoneza.
• Oatmeal, whey protein, nthochi ndi maamondi.
• Cottage tchizi ndi zipatso.
• Pita ndi hummus.
• Ophwanya mpunga ndi chiponde.
• Tositi yonse ya tirigu ndi batala ya amondi.
• Mbewu ndi mkaka wosakaniza.
• Yogurt yachi Greek, zipatso ndi granola.
• Mapuloteni kugwedeza ndi nthochi.
• Mbale ya quinoa yokhala ndi zipatso ndi ma pecans.
• Mkate wambirimbiri ndi mtedza wosaphika.

Onetsetsani Kuti Mumamwa Madzi Ambiri

Ndikofunika kumwa madzi ambiri musanamalize komanso mutatha masewera olimbitsa thupi.

Mukasamalidwa bwino, izi zimatsimikizira kuti mkati mwanu thupi lanu limakwaniritsa zotsatira zambiri.

Mukamachita masewera olimbitsa thupi, mumataya madzi ndi ma electrolyte kudzera thukuta. Kubwezeretsanso izi mukamaliza kulimbitsa thupi kumatha kuthandizanso kuchira ndikuchita bwino ().

Ndikofunika kwambiri kuti mudzaze madzi ngati gawo lanu lotsatira lochita masewera olimbitsa thupi lili mkati mwa maola 12.

Kutengera kulimba kwa kulimbitsa thupi kwanu, madzi kapena chakumwa cha electrolyte amalimbikitsidwa kuti abwezeretse zotayika zamadzimadzi.

Ndikofunika kupeza madzi ndi ma electrolyte mutatha kuchita masewera olimbitsa thupi kuti musinthe zomwe zidatayika panthawi yolimbitsa thupi.

Kuyika Zonse Pamodzi

Kudya kuchuluka kwa ma carbs ndi mapuloteni mukatha kuchita masewera olimbitsa thupi ndikofunikira.

Zithandizira kuphatikizika kwa mapuloteni amtundu wa minofu, kukonza bwino ndikuwongolera magwiridwe antchito mukamadzaphunzira.

Ngati simungathe kudya pasanathe mphindi 45 mutagwira ntchito, ndikofunikira kuti musapite nthawi yayitali kuposa maola 2 musanadye chakudya.

Pomaliza, kubwezeretsanso madzi ndi ma electrolyte omwe atayika kumatha kumaliza chithunzichi ndikuthandizani kuti muwonjezere zabwino zomwe mumachita polimbitsa thupi.