Chifukwa Chomwe Chakudya Chosakaniza Shuga Kwambiri kapena Shuga Chitha Kukhala Lingaliro Loipa

Zamkati

• Kuchita masewera olimbitsa thupi
• Kusunga nthawi ndikofunikira
• Koma Ayi, Simungapite Hog Yonse
• Onaninso za

Shuga wasanduka mdani wa anthu ambiri omwe amadya kwambiri chifukwa cha matenda amtima, shuga, kunenepa kwambiri, ndi Alzehimers, mwa zina - ndichifukwa chake aliyense amene mumamudziwa akuyesera kuti asiye. Koma ngati ndinu mayi wokangalika, nkhaniyi ndi yosiyana, ndipo kuchotsera shuga wanu sikungokhala kosafunikira, kungathe kuwononga zolinga zanu zolimbitsa thupi, akatswiri akutero.

Mutha kudya shuga musanachite masewera olimbitsa thupi, panthawi, kapena mutangomaliza kumene chifukwa ubongo ndi minofu zimafunikira mafuta, makamaka ngati mukuchita masewera olimbitsa thupi kapena aatali. Popanda izo, simungathe kukankhira molimbika kapena kuyenda kwautali, akufotokoza motero Lauren Antonucci, R.D.N., katswiri wa zamasewera komanso katswiri wodziwa za zakudya ku New York Road Runners. "Kwa azimayi achangu, shuga si mdierekezi," akutero. "Ndichinthu chomwe mungagwiritse ntchito kuti mupindule kuti mukhale othamanga komanso amphamvu." (Umu ndi momwe mungakhalire shuga wambiri.)

Kuchita masewera olimbitsa thupi

Thupi lanu limasunga ma carbs, kuphatikiza shuga, monga glycogen mu minofu ndi chiwindi; pamene mukuchita masewera olimbitsa thupi, amawaphwanya kuti akupatseni mphamvu, akufotokoza Marni Sumbal, R.D.N., yemwe anayambitsa Trimarni Coaching and Nutrition. Ngati mukugwira ntchito yopitilira ola limodzi, makamaka mwamphamvu kwambiri, malo ogulitsira mafutawo amatha kutsika kwambiri, kukupangitsani kukhala otopa komanso osakhazikika. Ndipamene shuga wosavuta kugayidwa muzakudya zopatsa thanzi monga ma gels ndi zakumwa amatha kukuthandizani. Zotengera izi: Adathandizira osewera mpira kukhalabe opirira, makamaka munthawi yachiwiri yamasewera, kutopa kukayamba, malinga ndi kafukufuku yemwe adafotokozedwa munyuzipepalayi Zakudya zopatsa thanzi. Mphamvu zomwe mumapeza kuchokera ku shuga zingathandizenso luso lanu, kukulitsa kulondola. Koma si othamanga okha omwe amapindula: Kafukufuku wina apeza kuti kudya shuga musanayambe kuchita masewera olimbitsa thupi kumathandiza kuti chizoloŵezi chanu chikhale chosavuta.

Popanda mafuta oyenera, masewera anu olimbitsa thupi amavutika komanso thanzi lanu, akutero Sumbal. Masitolo anu a carb akadzatha, kuchuluka kwanu kwama mahomoni opsinjika ngati cortisol spike. M'kupita kwa nthawi, izi zidzakupangitsani kuti mukhale ofooka ndipo mukhoza kufooketsa chitetezo chanu cha mthupi. Chakumwa chamasewera chingathandize: Othamanga omwe adamwa sanawone kuchuluka kwa cortisol komwe omwe amamwa placebo adachita, ndipo chitetezo chawo chimakhalabe cholimba, kafukufuku wofalitsidwa mu Journal of Strength and Conditioning Research ziwonetsero. Mfundo yofunika kuikumbukira: Kudya shuga kungakuthandizeni kuti musadwale komanso kukuthandizani kuti muyambe kuchita masewera olimbitsa thupi mofulumira komanso mogwira mtima. (BTW umu ndi momwe thupi lanu limakhudzidwira ndi shuga.)

Kusunga nthawi ndikofunikira

Chinyengo ndikukonzekera kumwa shuga wanu kwanthawi zina kuti mupeze zabwino. Nayi dongosolo lanu lamasewera:

• Musanachite masewera olimbitsa thupi. "Ngati simunadye m'maola ochepa, shuga wanu wam'magazi amatsika pang'ono ndipo simungathe kuchita masewera olimbitsa thupi kwambiri," akutero Sumbal. Khalani ndi china chake chokhala ndi shuga wosungunuka mosavuta, monga nthochi, kapena chokoleti chakuda, choyamba.
• Mukamachita masewera olimbitsa thupi. Ngati mukuchita masewera olimbitsa thupi kwa mphindi 75 mpaka 90 kapena kupitilira apo (kapena kupita molimbika, monga mu mpikisano wa ola limodzi), yesetsani magalamu 30 mpaka 60 a carbs pa ola limodzi lochita masewera olimbitsa thupi. Gatorade ya 20-ounce idzakupatsani 36 magalamu; paketi ya Clif Shot energy gel ili ndi 24 magalamu. "Zogulitsazi zimapangidwa kuti zizikhala ndi shuga komanso maelekitirodi abwino," akutero Sumbal.
• Malo anu ozizira: Mukudziwa kuti mukuyenera kudya mapuloteni kuti muchiritsidwe, koma ma carbs nawonso ndi ofunikira. Amadzaza masitolo anu a glycogen ndikupangitsa kuti insulin ikwere, yomwe imathandizira kutulutsa amino acid, zomangira zomanga thupi, m'maselo anu aminyewa. Pangani chakudya ndi shuga, monga zipatso, ndi gwero la mapuloteni, monga mazira kapena mtedza, ndipo idyani pasanathe mphindi 30 mpaka 60 kuti muzizire. Zimathandizanso kuchira: kumwa mkaka wa chokoleti, womwe uli ndi zomanga thupi komanso shuga.

Koma Ayi, Simungapite Hog Yonse

Pakati pa kulimbitsa thupi ndi masiku anu ampumulo, muchepetse shuga wowonjezera ndi zakudya zopangidwa kuti musadye bwino, atero Antonucci. Ndi bwino kukhala ndi zakudya zotsekemera nthawi ndi nthawi (pambuyo pake, kudzisamalira nokha ndi chinsinsi cha 1 cha zakudya zopatsa thanzi), koma zakudya zophikidwa kwambiri zimasonkhanitsa magwero ofunikira a mapuloteni, mafuta athanzi, ndi ma antioxidants monga nyama yowonda, mtedza, ndi . zipatso ndi ndiwo zamasamba-ndipo zimasunga mphamvu zanu ndi mahomoni anu kukhala okhazikika komanso chitetezo chanu cha mthupi kukhala chathanzi. Ndizachidziwikire, koma sankhani zakudya zatsopano komanso zopatsa thanzi nthawi iliyonse yomwe mungakwanitse.

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