Momwe Mungalimbikitsire AM Thamangani

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Funso. Ndikadya ndisanathamange m'mawa, ndimakokana. Ngati sinditero, ndimamva kutopa, ndipo ndikudziwa kuti sindikugwira ntchito molimbika momwe ndingathere. Kodi pali yankho?

Yankho: "Mwina mukukhala ndi nthawi yovuta chifukwa osadya kwa maola 10 kapena 12, minofu yanu yachepetsa malo ogulitsira a glycogen, mtundu wama carbohydrate omwe amadalira mphamvu," atero a Barbara Lewin, RD, katswiri wazamasewera ku Fort Myers, Florida, ndi woyambitsa sports-nutritionist.com. Yankho lake: Khalani ndi chakudya chimodzi kapena ziwiri za carb - mwachitsanzo, zophika pang'ono za graham kapena yoghurt yamafuta ochepa owazidwa granola musanagone kuti mukweze minofu yanu ndi glycogen.

Koma kuti mugwire bwino ntchito, akuti, muyenera kukhala ndi chotupitsa usiku ndipo chakudya cham'mawa chochepa. "Amayi ambiri omwe adakumanapo ndi vuto lodya asanayambe kuthamanga-kapena kulimbitsa thupi kulikonse - amadya ulusi wambiri kapena mafuta," akutero Lewin. Njira yabwino yam'mawa: mafuta otsika, zakudya zochepa, zomwe zimakupatsani mphamvu koma sizikusiyani. "Kungokhala ndi muffin wachingelezi wokhala ndi jelly ndi theka kapu ya masewera akumwa mphindi 30 musanachite masewera olimbitsa thupi kungakhale kokwanira kukupatsani mphamvu," akutero. "Ndipo izi zidzakulitsa kuchuluka kwa ma calories omwe mumawotcha."

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