Zakudya 14 Zapamwamba ndi Zowonjezera Zovulaza Zamasewera

Zamkati

• 1. Zakudya Zamapuloteni
• 2. Zakudya Zamtundu Wambiri
• 3. Zipatso ndi Masamba Ali ndi Vitamini C Wambiri
• 4. Omega-3 Fatty Acids
• 5. Zakudya Zopanda Zinc
• 6. Vitamini D ndi Zakudya Zakudya Zamchere
• 7. Kulenga
• 8. Glucosamine
• 9–14. Zakudya Zina Zimapindulitsa Pafupa Lophulika
• Tengani Uthenga Wanyumba

Pankhani ya masewera ndi masewera, kuvulala ndi gawo lowopsa pamasewera.

Komabe, palibe amene amakonda kukhala pambali kuposa momwe amafunikira.

Mwamwayi, zakudya zina ndi zowonjezera zimathandizira kuchepetsa nthawi yomwe thupi lanu liyenera kuchira kuvulala pamasewera.

Nkhaniyi imalemba zakudya 14 ndi zowonjezera zomwe muyenera kuganizira zowonjezera zakudya zanu kuti muchepetse kuvulala mwachangu.

1. Zakudya Zamapuloteni

Mapuloteni ndi gawo lofunikira kwambiri pamatenda ambiri m'thupi lanu, kuphatikiza minofu.

Pambuyo povulala pamasewera, gawo lovulala la thupi nthawi zambiri limakhala lopanda mphamvu. Izi zimabweretsa kuchepa mphamvu ndi minofu (,,).

Komabe, kupeza mapuloteni okwanira kungathandize kuchepetsa kutayika kumeneku. Kuphatikiza apo, chakudya chokhala ndi mapuloteni chitha kuthandiza kupewa kutupa kuti kukhale koipa ndikuchedwetsa kuchira (,).

Kuphatikiza apo, kuwonjezera pang'ono kuchuluka kwa mapuloteni mukangoyamba kuphunzitsa gawo lovulalalo kumathandizanso kumanganso minofu yotayika (,).

Pazifukwa zonsezi, onetsetsani kuti mwaphatikizanso zakudya zamapuloteni monga nyama, nsomba, nkhuku, tofu, nyemba, nandolo, mtedza kapena njere pazakudya zanu za tsiku ndi tsiku.

Momwe mumagawira zakudya izi tsiku lonse zikuwonekeranso kuti ndizofunika (,).

Kafukufuku akuwonetsa kuti kufalitsa mapuloteni anu mofanana pazakudya zinayi kumatha kukulitsa kukula kwa minofu kuposa magawano osagwirizana ().

Akatswiri amanenanso kuti kudya zakudya zopatsa thanzi musanagone kungathandize kukulitsa thupi lanu kumanga minofu mukamagona ().

Kudya zakudya zamapuloteni pa chakudya chilichonse ndi chotupitsa kungathandize kupewa kutaya minofu pambuyo povulala. Zakudya zamapuloteni zingakuthandizeninso kupezanso minofu mwachangu mukangobwerera ku maphunziro.

2. Zakudya Zamtundu Wambiri

Kuchira kuvulala nthawi zambiri kumaphatikizapo kulepheretsa kapena kugwiritsa ntchito pang'ono gawo lovulala.

Pofuna kuti izi zisatenge mafuta osafunikira mthupi, ndikofunikira kulipiritsa mwa kudya pang'ono pang'ono.

Njira imodzi yochepetsera kuchuluka kwa kalori ndikudya zakudya zokhala ndi michere yambiri. Izi, komanso kudya zakudya zamapuloteni zomwe zatchulidwa pamwambapa, kudzakuthandizani kudya pang'ono osamva njala ().

Izi ndichifukwa choti zakudya zopatsa mphamvu monga zipatso, ndiwo zamasamba, nyemba ndi mbewu zonse zimathandizira kulimbikitsa kukhutitsidwa mukatha kudya (8,, 10).

Monga bonasi yowonjezerapo, zakudya zokhala ndi michere yambiri imakhala ndi michere yambiri yofunikira kuti muchiritse, kuphatikiza vitamini C, magnesium ndi zinc (,).

Komabe, zindikirani kuti kuletsa zopatsa mphamvu kwambiri kumatha kuchepetsa kupoletsa kwa zilonda ndikulimbikitsa kutaya kwa minofu, zonse zomwe zimasokoneza kuyambiranso (,,).

Chifukwa chake, anthu omwe amayesa kutaya mafuta amthupi asanavulazidwe ayenera kulingalira zosiya kuyesayesa kwawo. M'malo mwake, yang'anani kusunga thupi lanu mpaka kuchira kukakwanira.

Kudya zakudya zokhala ndi michere kwinaku mukuchira kuvulala ikhoza kukhala njira yothandiza yochepetsera phindu la mafuta osafunikira amthupi.

3. Zipatso ndi Masamba Ali ndi Vitamini C Wambiri

Vitamini C amathandizira thupi lanu kupanga collagen, yomwe imathandizira kukhalabe ndi umphumphu wa mafupa anu, minofu, khungu ndi tendon (,,).

Chifukwa chake, kupeza vitamini C wokwanira pazakudya zanu ndi njira yabwino yothandizira thupi lanu kumanganso minofu pambuyo povulala.

Kuphatikiza apo, vitamini C imakhala ndi antioxidant komanso anti-yotupa, yomwe ingakuthandizireni kuchira popewa kutupa kwambiri (,).

Mwamwayi, vitamini C ndi amodzi mwamavitamini ovuta kwambiri kupeza zokwanira kudzera pazakudya zanu.

Zakudya zomwe zili ndi zochuluka kwambiri zimaphatikizapo zipatso za citrus, tsabola wofiira ndi wachikasu, masamba obiriwira, kiwi, broccoli, zipatso, tomato, mango ndi papaya.

Komabe, pakadali pano sizikudziwika ngati zowonjezera zowonjezera zimapindulitsanso aliyense amene ali ndi vitamini C wokwanira pazakudya zawo.

Komabe, anthu ochepa omwe sangadye zakudya zokwanira za vitamini C angaganize zakumwa zoonjezera.

Zakudya zopatsa thanzi za Vitamini-C zitha kuthandiza thupi lanu kupanga collagen yomwe imafunika kuti imangenso minofu itavulala. Zitha kuthandizanso kupewa kutupa kwambiri kuti muchepetse kuchira kwanu.

4. Omega-3 Fatty Acids

Pambuyo povulala, gawo loyamba la machiritso a zilonda nthawi zonse limakhala ndi kutupa. Kuyankha kotupa kumeneku ndikothandiza ndipo kumafunikira pakuchiritsa koyenera ().

Komabe, ngati kutupa uku kukadakhala kwakutali kwambiri kwakanthawi, kungachedwetsere kuchira ().

Njira imodzi yopewera kutupa kwambiri kuti ichedwetse kuchira ndikudya mafuta omega-3 okwanira.

Mafutawa, omwe amapezeka muzakudya monga nsomba, algae, walnuts, flaxseeds ndi mbewu za chia, amadziwika kuti ali ndi zotsutsana ndi zotupa ().

Muthanso kupewa kutupa kwakanthawi kapena kwakanthawi pochepetsa mafuta a omega-6, omwe amapezeka mu chimanga, canola, kotoni, soya ndi mafuta a mpendadzuwa.

Kugwiritsa ntchito mafuta ochuluka a omega-6 amadziwika kuti amalimbikitsa kutupa, makamaka ngati mafuta anu a omega-3 nawonso ndi otsika ().

Kuphatikiza apo, kafukufuku wina akuti omega-3 zowonjezerapo zitha kuthandizira kukulitsa kupangika kwa mapuloteni amisempha, kuchepetsa kuchepa kwa minofu panthawi yopanda mphamvu ndikulimbikitsanso kuchira pamiyendo (,,,).

Izi zati, kudya kwambiri mafuta omega-3 kuchokera kuzowonjezera kumatha kuchepetsa thupi lanu kuti lipezenso minofu mukangobwerera ku maphunziro. Chifukwa chake, kungakhale bwino kuwonjezera omega-3 wanu muzakudya m'malo mowonjezera ().

Zakudya zokhala ndi mafuta omega-3 zitha kuthandizira kufulumira kuchira kwanu pochepetsa kutupa kwakanthawi kapena kwakanthawi. Kuchepetsa kudya kwamafuta a omega-6 kungathandizenso.

5. Zakudya Zopanda Zinc

Zinc ndi gawo limodzi la michere yambiri ndi mapuloteni, kuphatikiza omwe amafunikira kuchiritsa mabala, kukonza minofu ndikukula (,).

M'malo mwake, kafukufuku akuwonetsa kuti kusapeza zinc wokwanira pazakudya zanu kumatha kuchedwetsa kuchira kwa bala (,).

Chifukwa chake, kudya zakudya zokhala ndi zinc monga nyama, nsomba, nkhono, nyemba, mbewu, mtedza ndi mbewu zonse zitha kukuthandizani kuti mupezenso bwino kuvulala.

Anthu ena atha kuyesedwa kuti angotenga zowonjezera zowonjezera nthaka kuti atsimikizire kuti akwaniritsa malingaliro awo.

Koma zinc imapikisana ndi mkuwa kuti amwe, choncho kulandira mankhwala ochuluka a zinc kuchokera kuzowonjezera kumatha kukulitsa mwayi wakusowa kwa mkuwa (26).

Ponseponse, ngati nthaka yanu ndi yabwino, zinc zowonjezera kuchokera kuzowonjezera mwina sizingachedwetsere kuchira kwa bala. Komabe, kupeza zokwanira kuchokera pachakudya chanu ndikofunikira.

Kudya pafupipafupi zakudya zokhala ndi zinc kumatha kuthandizira kufulumizitsa kuchiritsa kwa zilonda ndikukonzanso minofu ndikukula.

6. Vitamini D ndi Zakudya Zakudya Zamchere

Calcium ndi gawo lofunikira la mafupa ndi mano. Zimakhudzidwanso ndi kupindika kwa minyewa komanso kuwonetsa mitsempha (27).

Ndicho chifukwa chake ndikofunikira kuti mutsimikizire nthawi zonse pezani calcium yokwanira - osati kokha pamene mukuchira kuvulala.

Zakudya zokhala ndi calcium zambiri zimaphatikizira mkaka, masamba obiriwira, sardine, broccoli, okra, ma almond, udzu wam'madzi ndi tofu wokhala ndi mpanda wolimba wa calcium ndikupanga mkaka.

Vitamini D imagwiranso ntchito yofunikira chifukwa imathandiza thupi lanu kuyamwa calcium yomwe imapezeka muzakudya zomwe mumadya. Pamodzi ndi calcium, imagwira ntchito yofunika kuchira kuvulala kwamfupa (28,).

Komanso, kupeza vitamini D wokwanira kumawonjezera mwayi wopezanso bwino atachitidwa opaleshoni. Mwachitsanzo, kafukufuku wapeza kuti vitamini D ali ndi mwayi wopititsa patsogolo mphamvu zawo atha kupezanso mphamvu pambuyo poti opareshoni ya anterior cruciate ligament (ACL) (, 31).

Ndi zakudya zochepa zokha zomwe zimakhala ndi vitamini D, koma thupi lanu limatha kupanga vitamini D kuchokera padzuwa.

Omwe amakhala nyengo yakumpoto kapena amathera kanthawi kochepa panja angafunikire zowonjezera kuti apeze vitamini D (28) wokwanira.

Kudya zakudya zokhala ndi calcium yokwanira ndikofunikira kuti mupulumuke moyenera. Kupeza vitamini D wokwanira kungathandizenso.

7. Kulenga

Creatine ndichinthu chachilengedwe chomwe chimapezeka munyama, nkhuku ndi nsomba.

Zimathandizira thupi lanu kutulutsa mphamvu mukamakweza kwambiri kapena kuchita masewera olimbitsa thupi kwambiri. Thupi la munthu limatha kupanga pafupifupi gramu imodzi yake patsiku ().

Creatine wakhala chowonjezera chodziwika bwino chomwe chimagwiritsidwa ntchito kwambiri kukulitsa minofu ndikukweza magwiridwe antchito m'masewera osiyanasiyana ().

Chosangalatsa ndichakuti zitha kukuthandizaninso kuchira povulala.

Kafukufuku wina adawonetsa kuti zowonjezera zowonjezera zimapangitsa mphamvu ya minofu ndi nyonga zomwe zidatayika pakatha milungu iwiri yopanda mphamvu kuposa placebo ().

Kafukufuku wina adapeza kuti anthu omwe akuwonjezera ndi cholengedwa amataya minofu yocheperako m'thupi lawo mkati mwa sabata yayitali yopanda mphamvu kuposa omwe adapatsidwa malowa. Komabe, si maphunziro onse omwe adapeza izi (,,).

Kafukufuku onsewa omwe akuwonetsa zotsatira zabwino amapatsa zowonjezera zowonjezera m'mayeso anayi a magalamu asanu tsiku lililonse.

Ndikofunika kuzindikira kuti pakadali pano palibe mgwirizano wokhudza kulenga komanso kuvulala kwamasewera. Izi zati, palibe kafukufuku mpaka pano amene wapeza zovuta zina.

Creatine imakhalabe imodzi mwazomwe zimaphunziridwa kwambiri, zotetezedwa mozungulira, chifukwa chake kungakhale koyenera kuyesa (,).

Cholengedwa chimatha kukulitsa kuchira pochepetsa kuchepa kwa minofu utavulala. Zikhozanso kukuthandizani kuti mupezenso minofu mwachangu mukangobwerera ku maphunziro.

8. Glucosamine

Glucosamine ndi chinthu chachilengedwe chomwe chimapezeka mumadzimadzi ozungulira malo anu. Zimakhudzidwa pakupanga tendon, ligaments ndi cartilage.

Thupi lanu mwachilengedwe limatulutsa glucosamine, koma mutha kuwonjezera magawo anu kudzera mu zowonjezera. Zowonjezera nthawi zambiri zimapangidwa ndi zipolopolo za nkhono kapena chimanga chotupitsa.

Kafukufuku wa anthu omwe ali ndi nyamakazi akuwonetsa kuti glucosamine itha kukhala yothandiza pochepetsa kupweteka kwaminyewa (,,).

Komanso, kafukufuku wa anthu athanzi akuwonetsa kuti kuwonjezera ndi ma gramu 1-3 a glucosamine patsiku kungathandize kuchepetsa kuwonongeka kwamalumikizidwe (,,).

Kafukufuku wina waposachedwa wazinyama adawonetsanso kuti kumwa glucosamine tsiku lililonse pambuyo pa kuphwanya kungathamangitse kusintha kwa mafupa ().

Kutengera zomwe apezazi, anthu ena amatenga mankhwala a glucosamine othandizira kuti achepetse kupweteka pambuyo povulala kwamafupa ndi mafupa kapena kufulumizitsa kuchira. Komabe, kufufuza kwina kuli kofunika asanapange mfundo zomveka bwino.

Ndikoyenera kudziwa kuti zowonjezera ma glucosamine zitha kukhala pachiwopsezo kwa iwo omwe sagwirizana ndi nkhono kapena ayodini, amayi apakati ndi omwe ali ndi matenda ashuga, cholesterol, mphumu kapena kuthamanga kwa magazi (46).

Glucosamine itha kuthandizira kuchepetsa kupweteka ndikufulumizitsa kuchira kuchokera pamavuto. Komabe, kufufuza kwina kumafunikira ndipo anthu ena sayenera kuzitenga.

9–14. Zakudya Zina Zimapindulitsa Pafupa Lophulika

Kuphatikiza pakupeza calcium ndi vitamini D wokwanira, kudya bwino kwa michere yotsatirayi kumathandizira kuchira msanga pakuthyoka kwa mafupa ():

1. Mankhwala enaake a: Imalimbikitsa kulimbitsa mafupa ndi kulimba. Amapezeka mu maamondi, mtedza, mtedza, zikopa za mbatata, mpunga wabulauni, nyemba za impso, nandolo wamaso akuda, mphodza ndi mkaka.
2. Pakachitsulo: Amasewera gawo lofunikira kumayambiriro koyambirira kwa mafupa. Malo abwino kwambiri ndi monga mbewu ndi chimanga chonse, kaloti ndi nyemba zobiriwira.
3. Mavitamini K1 ndi K2: Amatsogolera calcium kumafupa ndikuthandizira kukulitsa mphamvu ya mafupa. Malo abwino kwambiri ndi masamba obiriwira, masamba a Brussels, prunes, sauerkraut, natto, miso, nyama zamagulu, yolk mazira ndi mkaka kuchokera ku ng'ombe zodyetsedwa ndi udzu.
4. Boron: Imalimbikitsa thanzi la mafupa powonjezera calcium ndi magnesium kusungika ndikulimbikitsa mphamvu ya vitamini D. Prunes ndiye gwero labwino kwambiri pazakudya.
5. Inositol: Zimathandizira kukonza kuyamwa kwa calcium m'mafupa. Amapezeka mu cantaloupe, zipatso zamphesa, malalanje ndi prunes.
6. Arginine: Amino acid amafunika kuti apange nitric oxide, chophatikizira chofunikira pakachiritso kwa mafupa. Magwero abwino kwambiri ndi monga nyama, mkaka, nkhuku, nsomba, mtedza ndi phala.

Omwe achira chifukwa chaphwanya mafupa ayenera kudya zakudya zokhala ndi michere imeneyi tsiku lililonse.

Zakudya zomwe tafotokozazi ndizofunikira kuti mafupa anu akhale athanzi. Chifukwa chake, kuzikwanira kungakuthandizeni kuchira msanga msanga.

Tengani Uthenga Wanyumba

Pankhani yochira kuvulala pamasewera, zinthu zambiri zimayamba kusewera.

Ngakhale sizinthu zonse zomwe zimakhudzidwa ndi inu, chinthu chimodzi chomwe mungayang'anire ndi zakudya zomwe mumapereka m'thupi lanu.

Chifukwa chake, kudya pafupipafupi zakudya ndi zowonjezera zomwe zatchulidwa munkhaniyi ndi njira imodzi yomwe mungathandizire kuchira kwanu.