Kunyanya kukoshesa kunofanira kubhadharwa kune kudya kwevana: kusakura kweimwe nhengo uye masisitimu kunoda kunyatsosarudzwa kwezvigadzirwa, uye kukura nekukurumidza nekukura - kuvapo kwemavhitamini ese uye kutsvaga zvinhu patafura yevana. Zvokudya zvemutambi wemwana zvinofanira kuwirirana, kuitira kuti pane zvakakwana zvesimba, uye nekukura kwemasumbu, uye nekuumbwa kwakarurama kwemuviri wose. Chikafu chemitambo chemunhu mukuru hachizokodzera shasha diki.
Kutanga, iwe unofanirwa kutevedzera maitiro ezuva nezuva:
- Kudya kwemangwanani kwakapfuma uye kwakasiyana.
- Kudya kwemangwanani kwechipiri kana tudyo.
- Kudya kwemanheru kunosungirwa, kunyangwe mukati memadziro edzidzo.
- Chiedza chemasikati chakareruka kana chikafu.
- Kudya kwakadzikama.
Kuwana mhasuru uye kuzadza simba muhupenyu hwemutambi hazvigoneke pasina kuwedzerwa kwakakosha chikafu. Asi hazvisi zvese zvekuwedzera zvemitambo zvinobvumidzwa kuvana. Zvibereko nemiriwo Smoothies akakwana kusimbisa - ivo vanotsigira simba uye havazomutse huremu. Zvimwe zvakakosha zvinowedzera kushomeka kweprotein uye makabhohaidhiretsi anodikanwa pamhedzisiro yemitambo.
MaProteins
Protein Shake ndiyo sosi yeprotein inodiwa kuti kukura kwemhasuru kuwande. Kune vana, mapuroteni emukaka anotenderwa kushandiswa, kunze kweizvozvo, zvakasiyana nezai uye soy, ine kuravira kunofadza. Iko kunaka kweproteinini kunofanirwa kuve kwakakwira, nekuti isu tiri kutaura nezve muviri uri kukura wemwana.
Vanowana
Aya mapuroteni ane huwandu hwehydrohydrate. Inokodzera avo vana vanoshandisa simba rakawanda panguva yekudzidziswa. Vana vezera repuraimari nesekondari zera vakanyanya kushingaira, uye mamwe magetsi emagetsi anovabvisa kunze kwerute.
Vana vanogona kusanganisa vanowana nemaprotein chete pamazuva ekurovedza uye anorema kushanda nesimba.
Amino acids
Paunenge uchisimbisa muviri, zvakakosha kuwana zvakakwana amino acids mumuviri. Hazvibviri kuzviunganidza kubva kune zvigadzirwa muhuwandu hwakakodzera, uye saka unogona kutora mamwe amino acids. Amino acids inotorwa zvakasimba mushure mekudya kana panguva yekudya, sezvo inogona kutsamwisa mudumbu. Iwe unogona kuwedzera amino acids kuprotein shakes.
Hapana zvimwe zvekuwedzera zvinogona kushandiswa kune vana-vatambi - mafuta anopisa anowedzera ovhiti system, creatine inoshatisa iyo yekugaya turakiti, anabolics inogona kumutsa kusagadzikana kwehomoni system, simba rakagadzirirwa muviri wevakuru.
Hapana kana mhedzisiro yemitambo yakakosha hutano hwemwana wako wega!