Mukati
Kugara uchishanda pamba kana munzvimbo yekurovedza muviri, zvinonzwisisika kuti mubvunzo unomuka nezve kudya kunovaka muviri usati uye mushure mekurovedza muviri. Chii, nguva uye zvakadii zvaunogona kudya mushure mekurovedza muviri kuti uderedze huremu uye uite muviri mutete?
Chekutanga pane zvese iwe unofanirwa kuziva izvo iwe unodzora uremu chete kana zuva rega rega richidya akawanda macalorie kupfuura aunoshandisa. Zvichienderana nepfungwa huru iyi yekudzora huremu, unobvisa huremu hwakawandisa kunyangwe ukasatevedzera mitemo, ndiko kuti, usati uye mushure mekudzidzira. Nekudaro, nzira ine mutsindo kumubvunzo wechikafu mushure mekurovedza muviri ichakubatsira iwe kukwidziridza maitiro ekubvisa mafuta uye kugadzira muviri wakanaka.
Kalori kuverenga: yakajairika mibvunzo nemhinduro
Nutrition usati wadzidziswa
Saka, ngationgororei zvekudya tisati taita maekisesaizi. Mune zvakawanda nzira zvinoenderana nekuti iwe unozviita riini.
1. Kana uri mangwanani nedumbu risina chinhu
Kuita mangwanani padumbu risina chinhu ndiyo imwe yenzira dzakakurumbira dzekuwedzera kurasikirwa kwemafuta, kunyange zvazvo kushanda kweiyi nzira yekuderedza uremu kuchiri kukakavadzana nevarairidzi pasi rose. Vateveri vedzidziso yekudzidzira padumbu risina chinhu vanopikisa kuti panguva ino glycogen inochengeterwa muchiropa ishoma saka muviri wako uchatora simba kubva kumafuta ako uye naizvozvo "unomuparadza". Vanopikisa dzidziso iyi vanoti kuderedzwa kwemafuta emuviri panguva yekudzidziswa hakuna kukanganiswa, asi kupisa mhasuru mangwanani maekisesaizi kunogona nyore, izvo zvinozokuparadzanisa kubva kune yakanaka toned muviri.
Ehezve, iyo sarudzo yekurovedza pane isina chinhu mudumbu inokodzera chete kune avo vanodzidza kumba kana vane gym iri padyo nepamba. Nekuti kuchengetedza muviri uine nzara kwemaawa akati wandei (panguva uye usati waekisesaiza) hazvisati zvichinyanya kubatsira. Asi kana iwe uchiri kusarudza mutambo mangwanani emangwanani eKudya kwekuseni, usati wadzidzisa chero chinhu hachidiwe, kunyangwe imwe mvura ichave yechokwadi.
Mune zvimwe zviitiko, hazvikurudzirwe kurovedza muviri pane chisina chinhu mudumbu:
- Kana iwe uri kuita kudzidziswa kwesimba kwekukura kwemhasuru.
- Kana iwe uri kuita yakanyanya kusimba kurovedza (TABATA, crossfit).
- Kana iwe uchinetseka nekurovedza muviri pane chisina chinhu mudumbu, inzwa dzungu uye kupera simba.
Kumhanya mangwanani: shandisa uye kubudirira
2. Kana iwe uri mushure mekudya kwekudya mangwanani
Ndeupi rudzi rwechikafu pre-Workout yekusarudza kana zvisingaite kuita pane isina chinhu mudumbu? Semuenzaniso, kana iwe uri kuita kwakanyanya kurovedza muviri, kusimbisa simba, kana iwe chete usinganzwisisike kudzidzisa pane isina chinhu mudumbu. Mune ino kesi iwe unogona kuve ne mwenje makabhohaidhiretsi kana mapuroteni-makabhohaidhiretsi snack 30-45 maminetsi usati wadzidziswa. Inogona kunge iri kofi, bhanana, crackers nechidimbu chechizi, whey protein mumukaka kana granola bars (ichi chinofanirwa kuve chidimbu chidiki chechikafu, ingangoita zana g). Mune ino kesi, iwe uchave uine simba uye simba makirasi. Unogona kunyange kunwa girazi re yogati kana mukaka, kana zvakaringana nekudzidzira.
Ndokumbira utarise kuti izvi hazvifanirwe kunge zviine moyo uzere Kudya kwemangwanani. Chikafu chinofanira kunge chiri chidiki, zvikasadaro unenge wakangoomera kuita. Uye zvakare, kudzidziswa kwakasimba padumbu rakazara kunogona kunge kuri kugaya kana kutorutsa. Kana iwe uchida Kudya kwekuseni kuzere uye wozoita maekisesaizi, mune ino kesi zviri nani kupa kufarira zviyo, uye kudzidzisa kanenge 1.5 maawa mushure mekudya.
Ona edu akagadzirira-akagadzirirwa ekurovedza muviri zvirongwa zveimba:
- Ronga redunhu kudzidziswa kwevasikana mumazuva matatu
- Ronga kuita redunhu kwevarume mazuva matatu
3. Kana uri mangwanani, masikati kana manheru
Mune zvimwe zviitiko, hutano hwakakwana usati waita maekisesaizi hunofungidzirwa zvakaoma makabhohaidhiretsi. Complex carbohydrates anosanganisira kunyanya zviyo. Kwemaawa 1.5-2 musati makirasi kudya buckwheat, mupunga, oatmeal, zvimwe zviyo, pasta kubva durum gorosi (kana iri kudya kwemanheru, nenyama kana hove). Kana usati wadzidzira kudya kusashanda, ipapo iwe uchachengetedza zvakare carbohydrate snack, iyo yakataurwa mundima yapfuura. Asi zvinokurudzirwa kuronga zuva rako kuitira kuti chidzidzo chisati chasvika iwe waive nekudya kwakakwana ne carbs yakaoma.
Chimwe chirevo pane zvinovaka muviri usati waekisesaiza: hazvidiwe pamberi pekirasi chikafu cheprotein chete. Izvo hazvizokupe iwe simba, uye iwe hauchakwanise kuita musimba rakazara.
Bhurawuza zviyo nezviyo: chii chiri nani kusarudza
Kudya mushure mekudzidzira
Chii chekudya mushure mekurovedza muviri? Mukati mehafu yeawa mushure mekurovedza muviri, iwe unofanirwa kuvhara hwindo reprotein-kabohydrate, umo muviri unowana kudiwa kwakasimba kwehutano. Kana mune ino nguva yekuzadza muviri nemapuroteni uye makabhohaidhiretsi, izvi zvinobatsira muviri kuchengetedza mhasuru dzako.
Vhara anabolic hwindo 30 maminetsi mushure mekirasi. Inokurudzirwa kuita protein-carbohydrate mubatanidzwa pachiyero che60 kusvika 40. Zuva reerobic Exercise 60% rinopa makabhohaidhiretsi uye 40% mapuroteni. Mumazuva esimba uye eerobic-simba kudzidziswa, zvinopesana, 60% mapuroteni uye 40% makabhohaidhiretsi. Mienzaniso ye post-Workout chikafu:
- Mapuroteni anozunguzika mumukaka wakakora une mafuta (zvine mutsindo whey protein)
- Low-fat cottage cheese nemichero
- Mazai echingwa kana mazai echingwa
- Sandwichi nehuku yakaonda
Kana iwe uchida kudzikira uremu, macalorie chikafu chinofanira kunge chingangoita hafu yezvawakapedzera mukirasi. Semuenzaniso, kurovedza muviri, wapisa mazana mashanu emakori. Saka mukati mehafu yeawa mushure mayo idye protein-carbohydrate dhishi, ine simba rinokosha 500 kcal. Mapuroteni uye makabhohaidhiretsi anofanirwa kuve akabatanidzwa 250/60 zvinoenderana nerudzi rwekudzidzira kwako. Kudya kwakazara kunofanirwa kunge kuri maawa 40-1.5, kozoti kudya kwepakati nepakati mushure mekurovedza muviri.
Kana iwe uchirovedza mangwanani pane chisina chinhu mudumbu kana mushure mekuita kadiki diki, mushure mekurovedza muviri semuenzaniso kuzara Kudya kwemangwanani 30-45 maminetsi. Asi iyi haisi sarudzo kune avo vanoshanda pakukura kwemhasuru, mune izvi zviri nani kunamatira kune yakajairwa vhezheni yakatsanangurwa pamusoro.
Mhando dzeprotein uye kuti ungasarudza sei
Chii chisingafanirwe kudya mushure mekurovedza muviri?
Kutanga, nzvenga chikafu chine mafuta (kusanganisira mukaka wose uye mafuta chizi). Mafuta anodzivirira kubatwa kwezvinovaka muviri muropa, saka zvinokurudzirwa kudya mushure mekurovedza muviri chete zvigadzirwa zvisina mafuta. Chechipiri, hazvidiwi mushure mekurovedza muviri kuti udye chikafu chine caffeine, iyo inodzivirira kushandiswa kweprotein yemhasuru kupora.
Kutevera aya matipi akareruka pakudya usati uye mushure mekurovedza muviri, iwe unozogadziridza kugadzirwa kwetsika yako uye kutora rimwezve danho kumuviri wezviroto zvako. Zvisinei, yeuka kuti mubvunzo wezvekudya zvinovaka muviri usati uye mushure mekurovedza muviri hausi mukuru kune avo vanoda kuonda uye kusimbisa muviri. Chinonyanya kukosha chikafu panguva yemasikati, kuchengetwa kweGeneral kushaya macalorie, mapuroteni akakwana, makabhohaidhiretsi nemafuta. Saka iwe unogona kugara uchigadzirisa menyu kuti ikwane kwavo kugona kwavo.
Kudya kwakakodzera: kupi kwekutangira