Zoyenera Kudya Pambuyo pa Masewera? Zakudya Zam'mbuyo Polimbitsa Thupi

Mumalimbikira kwambiri pazolimbitsa thupi zanu kuti nthawi zonse mumayang'ana kuchita bwino komanso kukwaniritsa zolinga zanu.

Chabwino, kodi mukudziwa kuti zomwe mumadya musanachite masewera olimbitsa thupi ndizofunikanso chimodzimodzi ndi zomwe mumadya mukamaliza masewera olimbitsa thupi?

Kudya mutangomaliza kuchita masewera olimbitsa thupi ndikofunikira mofanana ndi zomwe mumadya musanachite masewera olimbitsa thupi.

pano zakudya pambuyo pa masewera olimbitsa thupi ndi masewera Zomwe muyenera kudziwa…

Kudya Mukamaliza Kulimbitsa Thupi Ndikofunikira

Kuti mumvetsetse momwe zakudya zoyenera zingakuthandizireni mukamaliza masewera olimbitsa thupi, ndikofunikira kumvetsetsa momwe thupi limakhudzidwira ndi masewera olimbitsa thupi.

Pochita masewera olimbitsa thupi, minofu imagwiritsa ntchito masitolo a glycogen kukhala mafuta. Izi zimabweretsa kuchepa pang'ono kwa glycogen mu minofu. Mapuloteni ena m’minofuyo amasweka n’kuwonongeka.

Pambuyo pochita masewera olimbitsa thupi, thupi limayesa kumanganso masitolo ake a glycogen ndikukonzanso ndi kubwezeretsanso mapuloteni a minofu.

Kudya zakudya zoyenera mutangomaliza kuchita masewera olimbitsa thupi kungathandize thupi kuchita izi mofulumira. Ichi ndichifukwa chake ndikofunikira kwambiri kudya zakudya zama carbohydrate ndi zomanga thupi mukamaliza kulimbitsa thupi.

Kuchita zimenezi kumathandiza thupi mwa:

- Amachepetsa kuwonongeka kwa mapuloteni a minofu.

- Kumawonjezera minofu mapuloteni kaphatikizidwe.

- Imabwezeretsanso masitolo a glycogen.

- Zimathandiza kuti minofu ibwererenso.

Mapuloteni, Carbs, ndi Mafuta

Umu ndi momwe macronutrient aliwonse - mapuloteni, makabohaidreti, ndi mafuta - amaphatikizidwa munjira yochira pambuyo pochita masewera olimbitsa thupi.

Mapuloteni amathandiza kukonza ndi kumanga minofu

masewera olimbitsa thupi, minofu mapulotenizimayambitsa kupasuka kwake.

Mlingo womwe izi zimachitika zimatengera masewera olimbitsa thupi komanso masewera olimbitsa thupi, koma ngakhale othamanga ophunzitsidwa bwino amakumana ndi kuwonongeka kwa mapuloteni a minofu.

Kudya zomanga thupi zokwanira mutatha kuchita masewera olimbitsa thupi kumapatsa thupi ma amino acid omwe amafunikira kukonzanso ndikumanganso mapuloteniwa. Zimaperekanso zomangira zofunika kuti apange minofu yatsopano ya minofu.

Ndikoyenera kudya mapuloteni pa kilogalamu ya kulemera kwa thupi (0,3-0,5 magalamu / kg) mutangomaliza masewera olimbitsa thupi.

Kafukufuku akusonyeza kuti kutenga 20-40 magalamu a mapuloteni maximizes mphamvu ya thupi kuti achire pambuyo ntchito.

Carbs amathandizira kuchira kwa minofu

Malo osungiramo glycogen amthupi amagwiritsidwa ntchito ngati mafuta panthawi yolimbitsa thupi komanso chakudya kugwiritsa ntchito kumathandizira kukonzanso.

Mafupipafupi omwe masitolo a glycogen amagwiritsidwa ntchito amadalira mphamvu yake. Mwachitsanzo, kuchita masewera olimbitsa thupi kumapangitsa kuti thupi ligwiritse ntchito glycogen kwambiri kuposa kuphunzitsa kukana.

Choncho, ngati mukuchita nawo masewera opirira (kuthamanga, kusambira, ndi zina zotero), mungafunike kudya zakudya zambiri zamafuta kuposa omanga thupi.

Kugwiritsa ntchito 30-1,1 magalamu / kg ya chakudya mkati mwa mphindi 1,5 mutatha kuchita masewera olimbitsa thupi kumabweretsa kaphatikizidwe koyenera ka glycogen.

Komanso, kutulutsa kwa insulini, komwe kumathandizira kaphatikizidwe ka glycogen, kumalimbikitsidwa bwino pamene chakudya ndi mapuloteni zimadyedwa nthawi imodzi.

Chifukwa chake, pambuyo pochita masewera olimbitsa thupi chakudya chamafuta ndi mapuloteni amatha kukulitsa mapuloteni ndi glycogen synthesis.

Yesani kudya zonse mu 3: 1 (carb: protein) chiŵerengero. Mwachitsanzo, 40 magalamu a mapuloteni ndi 120 magalamu a chakudya.

Kudya zakudya zopatsa mphamvu zambiri kuti mumangenso malo ogulitsa glycogen ndikofunikira kwa iwo omwe amachita masewera olimbitsa thupi pafupipafupi.

Izi sizofunikira ngati muli ndi tsiku limodzi kapena 1 kuti mupumule pakati pa masewera olimbitsa thupi.

Kodi mafuta ndi oipa?

Anthu ambiri amapeza kuti kudya mafuta pambuyo pochita masewera olimbitsa thupi kumachepetsa chimbudzi ndipo kumalepheretsa kuyamwa kwa michere.

Mafuta ake amatha kuchepetsa kuyamwa kwa chakudya pambuyo pochita masewera olimbitsa thupi koma sikuchepetsa phindu lake.

Mwachitsanzo, kafukufuku wina anasonyeza kuti pambuyo pochita masewera olimbitsa thupi, mkaka wochuluka unali wothandiza kwambiri pakulimbikitsa kukula kwa minofu kusiyana ndi mkaka wa skim.

Komanso, kafukufuku wina adawonetsa kuti kaphatikizidwe ka minofu ya glycogen sikunakhudzidwe pamene mafuta a glucose (45% mphamvu kuchokera kumafuta) adatengedwa, ngakhale mafuta atachotsedwa.

Kungakhale lingaliro labwino kuchepetsa kuchuluka kwa mafuta omwe mumadya mukatha kuchita masewera olimbitsa thupi, koma kudya ngakhale mafuta ochepa pa chakudya chanu chapambuyo pochita masewera olimbitsa thupi sikungakhudze kuchira kwanu.

Nthawi ya Chakudya Chakumapeto kwa Ntchito

Kuthekera kwa thupi kukonzanso glycogen ndi mapuloteni kumatheka mukatha kuchita masewera olimbitsa thupi.

Chifukwa chake, tikulimbikitsidwa kudya kuphatikiza kwamafuta ndi mapuloteni mwachangu mukatha kuchita masewera olimbitsa thupi.

Nthawi sikuyenera kukhala yeniyeni, koma akatswiri ambiri amalangiza kuti mudye chakudya chanu chapambuyo pa mphindi 45.

M'malo mwake, akukhulupirira kuti kuchedwetsa kudya kwa ma carbohydrate ndi maola awiri mutatha kulimbitsa thupi kumatha kuchepetsa kaphatikizidwe ka glycogen ndi 50%.

Zoyenera Kudya Pambuyo pa Masewera 

Cholinga chachikulu cha kudya pambuyo pochita masewera olimbitsa thupi ndikupereka thupi ndi zakudya zoyenera kuti muchiritse mokwanira komanso kuti mukhale ndi phindu lochita masewera olimbitsa thupi.

Kusankha zakudya zosavuta kugayidwa kumalimbikitsa kuyamwa mwachangu kwa michere. ku sZakudya kudya pambuyo pore...

zimam'patsa

Masamba Obiriwira Obiriwira

Monga kabichi, sipinachi, radish, chard, letesi, broccoli, masamba a collard, ndi arugula. masamba obiriwira obiriwiraAmapereka ulusi wazakudya, mavitamini C, A, E ndi K, magnesium, calcium, potaziyamu ndi ma phytonutrients ena.

Sikuti amangothandiza kubwezeretsanso masitolo a glycogen, komanso amateteza ku matenda ambiri, amathandizira kuchepetsa thupi komanso kulimbitsa chitetezo chokwanira.

Anagulung'undisa oats

PhalaNdiwotchuka ndi omwe akufuna kuchepetsa thupi. Chifukwa cha kukhalapo kwa ma carbohydrate opindulitsa, oats amasankha bwino pambuyo polimbitsa thupi, makamaka ngati mukuwagwiritsa ntchito mu smoothie.

Wodzaza ndi vitamini E, antioxidants ndi phytonutrients ena, oats amathandizira kukhuta, kuchepetsa cholesterol yoyipa komanso kulimbana ndi khansa.

Zipatso ndi ndiwo zamasamba

Apple, nthochi, peyala, pichesi, maula, chivwendezZipatso ndi ndiwo zamasamba monga cantaloupe, kaloti, tomato, beets, scallions, ndi nandolo ndizabwino pakudya pambuyo polimbitsa thupi.

Izi ndichifukwa choti amathandizira kukweza mphamvu komanso kulimbana ndi poizoni, ma free oxygen radicals.

Angathandizenso kulimbana ndi matenda a mtima, shuga, kunenepa kwambiri ndi mitundu ina ya khansa. Bungwe la World Health Organization limalimbikitsa kudya mitundu 4-5 ya zipatso ndi ndiwo zamasamba patsiku. 

Mbatata

Mbatata Ndi zopatsa mphamvu zochepa, zabwino pakubwezeretsanso masitolo a glycogen, ndipo zimakusungani mokhuta kwa nthawi yayitali. Mphamvu yanthawi yomweyo imeneyi ilinso ndi mphamvu yolimbana ndi khansa, imathandizira kuwonda ndikuchotsa poizoni m'thupi.

Kinoya

KinoyaNdi chakudya chokhala ndi mapuloteni okhala ndi mavitamini ambiri, mchere, mafuta athanzi, mapuloteni ndi zakudya zopatsa thanzi. Imathandiza kupewa kunenepa, imathandizira kagayidwe kachakudya ndikukupangitsani kumva kuti ndinu odzaza nthawi yomweyo. 

mpunga

Mlozera wa glycemic wa mpunga woyera ndi wapamwamba kuposa wa bulauni, wofiira kapena wakuda. mpunga wabulauniMuli zakudya zambiri zopatsa thanzi kuposa mpunga woyera.

Koma zonsezi ndi zothandiza ngati mutha kuwongolera kukula kwa gawo. Mpunga umapereka mphamvu mwachangu podzaza minofu ndi ma cell ndi glycogen ndi glucose, motsatana.

Mapuloteni

Dzira

dzira lonseNdi gwero labwino kwambiri la mavitamini osungunuka m'madzi ndi mafuta osungunuka, mchere, komanso chofunikira kwambiri, ma amino acid ndi mapuloteni ofunikira.

Ndizoyenera kudya pambuyo polimbitsa thupi chifukwa zimadzaza ndi mapuloteni ndi zakudya zina zomwe zimathandiza kukutetezani ku matenda osiyanasiyana. 

Tchizi cha koteji

Tchizi wa Cottage ndi gwero labwino la mapuloteni, calcium, ndi michere ina yomwe imathandizira kukhuta.

Mutha kudya ndi magawo angapo a avocado ndi kagawo kakang'ono ka mkate wa tirigu mutatha kuchita masewera olimbitsa thupi kuti muwonjezere mphamvu ndikuthandizira minofu kuchira msanga pakutha.

Yogati

Yogati imakhala ndi mapuloteni ndipo imathandizira kukulitsa kuchuluka kwa satiety. Ndi njira yabwino kwambiri yopangira zokhwasula-khwasula, ndipo chakudya cham'mbuyo cholimbitsa thupi chimasunga njala mpaka ola limodzi.

Tuna

Tuna ndi gwero lalikulu la mapuloteni ndi mafuta abwino. Mulinso selenon, chigawo chokhala ndi selenium. Zimathandizira kuteteza hemoglobin ndi myoglobin ku okosijeni komanso kuchepetsa kawopsedwe ka mercury. 

Nkhuku

Nkhuku ndi gwero lina labwino la mapuloteni omwe mutha kudya mukamaliza masewera olimbitsa thupi. 90 magalamu a nkhuku yopanda khungu imakhala ndi 31 magalamu a mapuloteni.

Chifukwa chakuti mapuloteni ndi ovuta kugayidwa, zimatenga nthawi yaitali kuti zigayidwe ndi kuyamwa zakudya kuchokera ku nkhuku. Zotsatira zake, kuchuluka kwa satiety kumakwera. 

bowa

bowaali otsika mu zopatsa mphamvu. Theka la chikho cha bowa lili ndi pafupifupi 1.1 magalamu a mapuloteni. Mutha kudya bowa ndi masamba mukatha kuchita masewera olimbitsa thupi.

Mapuloteni Powder

Ngati mukuyenda nthawi zonse ndipo mulibe nthawi yoti mudye chakudya chokhala ndi mapuloteni pambuyo polimbitsa thupi, ufa wa mapuloteni ukhoza kukhala mwayi. 

mafuta

peyala

peyalaNdi chipatso cha calorie chochuluka. Amadzazanso ndi mafuta athanzi, michere yazakudya, ndi mavitamini A, C, E, K, ndi B6.

Asayansi amakhulupirira kuti kudya mapeyala kungathandize kuthana ndi vuto la kulemera, kuchepetsa chiopsezo cha matenda amtima, komanso kulimbikitsa ukalamba wathanzi. Khalani ndi kotala la avocado kapena yonjezerani ku saladi ya pambuyo polimbitsa thupi, smoothie, kapena toast.

Mtedza

Mtedzandi zochepa zowonjezera thanzi. Ndi gwero lalikulu la mafuta athanzi, mapuloteni, zakudya zopatsa thanzi, mavitamini ndi mchere. Zakudya zolimbitsa thupi pambuyo polimbitsa thupi Idyani pang'ono

Zitsanzo za Chakudya Chakumapeto kwa Ntchito

Kuphatikizana kwazakudya zomwe tazilemba pamwambapa zitha kupanga zakudya zabwino zomwe zingakupatseni zakudya zonse zomwe mungafune mukamaliza kulimbitsa thupi.

Nazi zitsanzo za zakudya zofulumira komanso zosavuta kudya mukatha kuchita masewera olimbitsa thupi:

- Nkhuku yowotcha ndi masamba okazinga.

- Chotupitsa ndi avocado ndi omelet

- Salmon ya mbatata.

- Saladi ya tuna pa mkate wonse wa tirigu.

- Oatmeal, whey protein, nthochi ndi amondi.

- Tchizi ndi zipatso.

- Chotupitsa chambewu yonse ndi batala wa amondi.

- Mkaka wa phala ndi skim.

- Yogurt, sitiroberi ndi granola.

- Quinoa saladi

kwa madzi ambiri

Ndikofunika kumwa madzi ambiri musanachite masewera olimbitsa thupi komanso mukatha.

Likakhala ndi madzi okwanira bwino, thupi limapereka malo abwino kwambiri amkati kuti apeze zotsatira.

Pochita masewera olimbitsa thupi, mumataya madzi ndi ma electrolyte chifukwa cha thukuta. Kusintha izi mukamaliza kulimbitsa thupi kungathandize kuchira komanso kuchita bwino.

Ndikofunikira kwambiri kudzaza madzi ngati gawo lotsatira la maphunziro lisanakwane maola 12.

Kutengera ndi mphamvu zolimbitsa thupi, madzi kapena chakumwa cha electrolyte tikulimbikitsidwa kuti chibwezere kutayika kwamadzimadzi.

Chifukwa;

Ndikofunikira kudya kuchuluka koyenera kwamafuta ndi mapuloteni mukatha kuchita masewera olimbitsa thupi.

Imalimbikitsa kaphatikizidwe ka mapuloteni a minofu, imathandizira kuchira komanso imathandizira magwiridwe antchito panthawi yolimbitsa thupi yotsatira.

Ngati mukulephera kudya mkati mwa mphindi 45 mutachita masewera olimbitsa thupi, ndikofunikira kuti musatalikitse chakudya chanu kwa maola opitilira awiri.

Kusintha madzi ndi ma electrolyte omwe mwataya kungathandize kukulitsa mapindu ochita masewera olimbitsa thupi.