Chakudya cha othamanga

Zamkati

• Chakudya chamasewera othamanga
• Chakudya cha othamanga kwambiri

Chakudya cha othamanga chiyenera kusinthidwa kuti chikhale cholemera, kutalika ndi masewera omwe amachitidwa chifukwa kukhala ndi chakudya chokwanira asanaphunzire, ataphunzira komanso ataphunzira ndi imodzi mwazinthu zopambana pamipikisano.

Kuphatikiza apo, zawonetsedwa kale kuti zakudya zimakhudza magwiridwe antchito komanso kuti, pokhudzana ndi kuthekera kwa majini ndi maphunziro okwanira, ndichofunikira kwambiri pakupambana.

Chakudya chamasewera othamanga

Pazakudya zothamanga za othamanga, ndikofunikira kudya zakudya zokhala ndi zopatsa mphamvu monga mipiringidzo yamagetsi kapena zipatso musanaphunzitsidwe kupereka mphamvu ndikupewa kuwonongeka kwa minofu kuti mupeze mphamvu. Kuphatikiza apo, kutengera wothamanga komanso kulimba kwamaphunziro, kungakhale kofunikira kupanga zakumwa zamasewera ndi chakudya panthawi yophunzitsa.

Mukamaliza maphunziro ndikofunikira kudya zakudya zokhala ndi zomanga thupi ndi zopatsa mphamvu monga mkaka wa chokoleti kapena zipatso za smoothies m'malo mwa minofu ya glycogen yomwe idagwiritsidwa ntchito pophunzitsa.

Chakudya cha othamanga kwambiri

Pazakudya zothamanga kwa othamanga kwambiri ndikofunikira kudya chakudya musanaphunzire, mukamaphunzira komanso mukamaliza maphunziro komanso madzi.

• Asanaphunzitsidwe - zakudya zokhala ndi michere yotsika ya glycemic index monga mtundu wambewu Nthambi Zonse, mkate wa chimanga, pasitala, nyemba za batala, soya, nandolo, nandolo kapena mtedza, mwachitsanzo ndi zomanga thupi monga dzira, nyama yopanda mafuta kapena nsomba. Kuphatikiza apo, hydration ndiyofunikira.
• Pophunzitsa - ma gerohydrate kapena zipatso zouma monga zoumba kapena apurikoti. Pogwiritsa ntchito ma hydration zakumwa zam'madzi kapena seramu yokometsera osati kungogwiritsa ntchito madzi chifukwa zimabweretsa kuwonongeka kwa sodium ndipo zimatha kuyambitsa hyponatremia, kukokana, kutopa komanso kugwidwa.
• Pambuyo pa maphunziro - kudya chakudya chomwe chimakhala ndi glycemic index limodzi ndi mapuloteni owonda ngati mavitamini, mkaka wosakanizika ndi chokoleti, mkate wokhala ndi nyama yankhuku kapena tchizi choyera, mwachitsanzo.

Zakudya zokhala ndi mafuta ambiri ziyenera kupewedwa, mafuta ayenera kudyedwa pang'ono ndikugwiritsa ntchito mafuta athanzi monga maolivi, mtedza, ma almond kapena mtedza, mwachitsanzo, upangiri kwa katswiri wazakudya ndikofunikira.