Mukati
Tave kuda kupedza gore uye mazuva ano vazhinji vari kugadzirira kuvhara 2014 nekumhanya, kutsvedza, kufamba, kutenga kana kuzorora.
Mutambo unowanzo hutano, asi sezvausingafanirwe kuve neimwe nzira, kubatana kwayo nechikafu ndiko kwakakosha zvakanyanya.
Mimwe miitiro yekudya, kure nekubatsira kuita kwemuviri, inoipisa uye inogona kutokonzera matambudziko ehutano.
Unoziva here kuti zvii izvi zvirevo zvinodzikisira kukodzera kwake kurovedza muviri?
Muchidimbu, tsika dzenhema dzekudya kunotadzisa kuita kwemutambi akaomeswa aanofanira kudzivisa pazvose ndeaya ane hukama neshuga paradigm, kudiwa kwezvikafu zvekuwedzera, uye kunwa kwezvinwiwa kusati kwave nenyota.
1- Exercise performance haina kuenzana zvakananga nehuwandu hweshuga yatinopa kumuviri.
Isu tagara tichibatana nekuita neglucose, uye isu hatina kurasika, asi kupa muviri wakawandisa, kwete chete kutipa iyo yekuwedzera kushanda kwatinofunga kuti tinoda, asi inopawo seglycemic rituals izvo zvinogona kukonzera kufutisa kana chirwere cheshuga.
Macarbohydrates atinawo muzvokudya zvakaita semichero ari kutsiviwa nevatambi vakawanda isotonic zvinwiwa, vachisvika muzviitiko zvakawanda kuvapedza kunze kwenhandare yemitambo.
Izvi zvinongonyorerwa kune vatambi vanoita kurovedza muviri kweanopfuura awa 1 pazuva, uye chete sekuwedzera, kwete sechinwiwa chenguva dzose.
Chenjera neshuga kuti muzana rino ramakore rechi25 tiri kutora huwandu huri pakati pe35% neXNUMX% yezvokudya zvedu, uye kweanopfuura makore gumi WHO (World Health Organization) yakatemerwa huwandu hunodiwa hwemuviri hunosvika 10%.
2- Kuti tivandudze mabhureki edu emitambo, hazvifanirwe kuenda kune zvekudya zvinowedzera.
Vatambi vehunyanzvi, vanotambudzirwa "kutonga", kazhinji vakatendeukira kune zvechisikigo zvekuwedzera kuti vaenzanise uye kubatsira kuvandudza mashandiro avo.
Kusimuka kweInternet, kudyidzana kwepasi rose uye mamiriro emunhu ekushandisa pachayo asvika pakuonekwa muvitamine, antioxidants kana maasidhi akaita seOmega3, mufambidzani wenguva dzose kuti avandudze zuva nezuva.
Kwete nekupa muviri chiyero chakanyanya chevhitamini C isu tichavandudza nguva yekumhanya, kana nekuva nemichero yakatsvuka kwekudya chamangwanani, sevabatsiri vechokwadi vekunonoka mukuchembera kwemasero, tichakwanisa kukunda rekodhi yeBolt mu100m. .
Izvi zvinowedzera zvinopa muviri kuenzanisa kuitira kuti netsika uye zvinangwa zvekudzidzisa zviwanikwe, kwete kubudirira kwega.
Zvishandiso zvakadai caffeine, vari muzvinwiwa zvakawanda, vakapa maitiro akanaka ekuvandudza mhedzisiro inosvika 1%, asi isu hatifanire kukanganwa kuti kuvandudza kuri nyore uku kunogona kuunza akawanda akashata emwoyo mhedzisiro kumuviri.
Isu tatoziva, kukurumidza hakuna kunaka, zvese zvakabikwa zvishoma nezvishoma, zvinonaka zvirinani.
Kudya kwedu nemaitiro edu zvinogona kuvandudzwa zvakanyanya, sezvo ruzhinji rwevanhu, zvino “pseudo elite vatambiNezvokufuka, kwete nezvokudya, rinodya;
- Michero midiki nemuriwo.
- Zviyo zvishoma, uye zvinenge nguva dzose zvakanatswa uye kwete zviyo zvakakwana.
- Nyama zhinji nehove duku.
- Zvigadzirwa zvakawanda zvakagadzirwa nemunyu wakawedzerwa, shuga nemafuta.
- Zvokudya zvakawanda "zvisingakoshi" kunyange "zvinwiwa".
Mukupedzisa, pasina kudzidziswa hapana kuita.
3- Haufanire kunwa kunwa kuti unonoke kuda kunzwa nyota.
Uye zvishoma usati waita zvemitambo ...
Tine kutenda kwenhema kuti mhedzisiro yenyota ichanonoka nekunwa zvinwiwa usati waita maekisesaizi.
Chipenyu chega chega chimwe uye chakasiyana uye saka nyota inofanira kuoneka physiologically kana zvipenyu zvinodzora nzira inozviratidzira.
Senge mumotokari, vamwe vanodya zvakanyanya kupfuura vamwe uye kuda kwavo kukwirisa kunoenderana nemakiromita anofamba uye kushandiswa kweinjini yavo, nechikonzero ichi, kunze kwekunge mazuva anopisa kwazvo kuti kupera simba kwemvura kunokurumidza, tinofanira kunwa kana muviri ukatibvunza. kuita saizvozvo. , ndiko kuti, apo girobhu redu renyota tsvuku rinoratidza.
Kunwa usati wanzwa nyota hakungokonzerese kuita asi kunogona kukonzera hyponatremia (Dzikisa kuwanda kwesodium muropa iyo, kana yakanyanya kunyungudika, inogona kukonzera edema yehuropi).
Sangano reNational Athletic Trainers Association mumagazini yaro yemwedzi waNdira 2012, rakaisa chiyero chekuve nehurongwa hwekuti munhu apihwe mvura kune yega yega, uye kana izvi zvisina kunyorwa, zvisiye zvine nyota yekuti ive iyo inoda mvura kubva kwatiri. .
Kupedzisa tinosiya nguva yekusangana nachiremba ane mukurumbira Louise Burkeinotitsanangura mubasa rake”Kudya kunovaka muviri mumutambo. Maitiro anoshanda ”:
"Kunwisa ndiro dambudziko rakakosha rekudya kunovaka muviri munharaunda dzekuMadokero, uko zvikamu zvinowanzowanikwa zvezvinwiwa nechikafu zvakakura zvekuti zvinoremedza chero pfungwa yenzara, nyota kana chinodiwa."