Chii Chaunofanira Kudya Mushure meMitambo? Mushure meKurovedza Kunovaka muviri

Iwe unoisa simba rakawanda mukushanda kwako zvekuti unogara uchitarisira kuita zvirinani uye kuzadzisa zvinangwa zvako.

Zvakanaka, unoziva here kuti izvo zvaunodya usati waita maekisesaizi zvakangokosha sezvaunodya mushure mekuita maekisesaizi?

Kudya mushure mekuita maekisesaizi kwakakosha sezvaunodya usati waita maekisesaizi.

pano chikafu mushure mekurovedza muviri uye mitambo Zvinhu zvekuziva nezve…

Kudya Wapedza Kuita Maekisesaizi Kwakakosha

Kuti unzwisise kuti chikafu chakakodzera chingakubatsira sei mushure mekurovedza muviri, zvakakosha kuti unzwisise kuti muviri unobatwa sei nekuita zvemuviri.

Paunenge uchisimbisa muviri, mhasuru dzinoshandisa zvitoro zveglycogen sehuni. Izvi zvinotungamirira kukupera zvishoma kweglycogen mumasuru. Mamwe mapuroteni ari mutsandanyama anoputsika uye akakuvadzwa.

Mushure mekuita maekisesaizi, muviri unoedza kuvakazve zvitoro zveglycogen uye kugadzirisa uye kuvakazve mapuroteni emhasuru.

Kudya chikafu chakakodzera mushure mekuita maekisesaizi kunogona kubatsira muviri kuita izvi nekukurumidza. Ndicho chikonzero nei zvichinyanya kukosha kudya macarbohydrates uye mapuroteni mushure mekurovedza muviri.

Kuita izvi kunobatsira muviri ne:

- Inoderedza kuderera kweprotein yemasuru.

- Inowedzera tsandanyama protein synthesis.

- Inodzoreredza glycogen zvitoro.

- Inobvumira mhasuru kupora.

Mapuroteni, Carbs, uye Fat

Heano maitiro ega ega macronutrient-protein, carbohydrate, uye mafuta-inosanganisirwa mukuita kwemuviri mushure mekurovedza muviri kupora.

Protein inobatsira kugadzirisa uye kuvaka tsandanyama

kurovedza muviri, tsandanyama proteinkunokonzera kuparara kwayo.

Muyero unoitika izvi unoenderana nekurovedza muviri uye nhanho yekudzidzira, asi kunyangwe vatambi vakanyatsodzidziswa vanoona kuparara kweproteni yemasumbu.

Kudya mapuroteni akakwana mushure mekurovedza muviri kunopa muviri maamino acids aunoda kugadzirisa uye kuvakazve mapuroteni aya. Inopawo matombo ekuvaka anodiwa kuvaka mhasuru itsva tishu.

Inokurudzirwa kushandisa mapuroteni pakirogiramu yehuremu hwemuviri (0,3-0,5 gramu / kg) pakarepo mushure mekuita maekisesaizi.

Zvidzidzo zvinoratidza kuti kutora 20-40 magiramu emapuroteni anowedzera kugona kwemuviri kupora mushure mekuita maekisesaizi.

Carbs inobatsira kupora kwemhasuru

Zvitoro zve glycogen zvemuviri zvinoshandiswa sehuni panguva yekurovedza muviri uye makabhohaidhiretsi kushandiswa kunobatsira kuvavandudza.

Iyo frequency iyo glycogen zvitoro inoshandiswa nayo zvinoenderana nekubudirira. Semuenzaniso, kutsungirira kurovedza muviri kunoita kuti muviri ushandise yakawanda glycogen pane kuramba kudzidziswa.

Naizvozvo, kana iwe ukatora chikamu mumitambo yekutsungirira (kumhanya, kushambira, nezvimwewo), ungangoda kudya macarbohydrates akawanda kupfuura anovaka muviri.

Kushandiswa kwe 30-1,1 gramu / kg yemakhahydrates mukati memaminitsi makumi matatu mushure mekuita basa kunoguma mune zvakakodzera glycogen synthesis.

Zvakare, insulin secretion, iyo inosimudzira glycogen synthesis, inokurudzirwa zviri nani kana makabhohaidhiretsi nemapuroteni zvichidyiwa panguva imwe chete.

Naizvozvo, post-exercise carbohydrate uye mapuroteni kushandiswa kunogona kuwedzera mapuroteni uye glycogen synthesis.

Edza kudya zvese zviri zviviri muchiyero che3: 1 (carb: protein). Somuenzaniso, 40 magiramu mapuroteni uye 120 magiramu makabhohaidhiretsi.

Kudya macarbohydrates akawanda kuvakazve zvitoro zveglycogen kwakakosha kune avo vanosimbisa muviri nguva zhinji.

Izvi hazvinyanyi kukosha kana uine 1 kana 2 zuva rekuzorora pakati pekurovedza muviri.

Mafuta akaipa here?

Vanhu vazhinji vanoona kuti kudya mafuta mushure mekuita maekisesaizi kunoderedza kugaya uye kunodzivisa kubatwa kwezvokudya.

Mafuta ayo anogona kunonoka mushure mekurovedza muviri kunyura asi haidzikisi mabhenefiti ayo.

Semuenzaniso, imwe ongororo yakaratidza kuti mushure mekurovedza muviri, mukaka wakakora waive unoshanda zvakanyanya pakusimudzira kukura kwemhasuru pane skim mukaka.

Uyezve, imwe ongororo yakaratidza kuti tsandanyama glycogen synthesis haina kukanganiswa kana mafuta glucose (45% simba kubva kumafuta) akatorwa, kunyange mushure mekunge mafuta adzingwa.

Inogona kunge iri pfungwa yakanaka kudzikamisa huwandu hwemafuta aunodya mushure mekuita maekisesaizi, asi kushandisa kunyange mafuta mashoma pakudya kwako kwemashure hakuzokanganisa kupora kwako.

Nguva Yekudya Kwepashure-Workout

Kugona kwemuviri kuvakazve glycogen neprotein kunovandudzwa mushure mekurovedza muviri.

Nokudaro, zvinokurudzirwa kudya musanganiswa wemakhahydrates uye mapuroteni nokukurumidza sezvinobvira mushure mekurovedza muviri.

Nguva yacho haifanirwe kuve chaiyo, asi nyanzvi dzakawanda dzinokurudzira kuti utore chikafu chako chemashure mukati memaminitsi makumi mana nemashanu.

Muchokwadi, zvinotendwa kuti kunonoka kudyiwa kwekabhohaidhiretsi nemaawa maviri mushure mekurovedza muviri kunogona kuderedza glycogen synthesis rates ne50%.

Zvokudya Mushure meMitambo 

Chinangwa chikuru chekudya mushure mekushanda ndechekupa muviri muviri nekudya kwakakodzera kwekupora kwakakwana uye kuwedzera mabhenefiti ekurovedza muviri.

Kusarudza zvekudya zviri nyore kugaya zvinokurudzira kutorwa kwekudya nekukurumidza. here sZvokudya zvekudya mushure mepore...

carbohydrate

Muriwo Wakasviba Weshizha

Zvakadai sekabichi, sipinachi, radish, chard, lettuce, broccoli, collard greens, uye arugula. muriwo wemashizha akasvibiraInopa kudya fiber, mavitamini C, A, E uye K, magnesium, calcium, potassium uye mamwe phytonutrients.

Havangobatsiri kuzadza zvitoro zve glycogen, asiwo kudzivirira kubva kune zvirwere zvakawanda, kubatsira kuderedza uremu uye kusimbisa hutachiona.

Yakakungurutswa oats

OatInofarirwa nevaya vanoda kuderedza uremu. Nekuda kwekuvapo kweanobatsira makabhohaidhiretsi akaomarara, oats inogadzira yakakura post-Workout sarudzo, kunyanya kana iwe uchivashandisa mu smoothie.

Yakatakurwa ne vitamin E, antioxidants uye mamwe phytonutrients, oats anobatsira kuwedzera satiety, kuderedza cholesterol yakaipa uye zvakare kurwisa kenza.

Zvibereko nemiriwo

Apple, bhanana, peari, peach, plum, watermelonzZvibereko nemiriwo zvakaita se cantaloupe, makarotsi, matomatisi, bhititi, scallions, uye pizi zvakanakira kudya kwepashure pekurovedza muviri.

Izvi zvinodaro nekuti ivo vanobatsira kusimudza mazinga esimba uye kurwisa chepfu, yemahara okisijeni radicals.

Vanogonawo kubatsira kurwisa chirwere chemwoyo, chirwere cheshuga, kufutisa uye mamwe marudzi egomarara. World Health Organization inokurudzira kudya 4-5 marudzi emichero nemiriwo pazuva. 

Mbambaira

Mbambaira Yakaderera mumacalorie, yakanakira kuzadza zvitoro zveglycogen, uye inokuchengeta wakaguta kwenguva yakareba. Ichi chitubu chesimba chiriporipo zvakare chine simba rekurwisa gomarara, rinobatsira kuderedza uremu uye rinobvisa chepfu kubva mumuviri.

Quinoa

QuinoaIprotein-packed carbohydrate ine akawanda mavhitaminzi, zvicherwa, mafuta ane hutano, mapuroteni uye kudya fiber. Inobatsira kudzivirira uremu, inovandudza kugaya uye inoita kuti unzwe wakaguta pakarepo. 

mupunga

Iyo glycemic index kukosha kwemupunga chena yakakwirira kupfuura brown, tsvuku kana dema mupunga. mupunga mutsvukuIine fiber yakawanda yekudya kupfuura mupunga muchena.

Asi ese ari maviri anobatsira kana uchikwanisa kudzora saizi yechikamu. Mupunga unopa kukurumidza kuwedzera simba nekuzadza tsandanyama uye masero ne glycogen uye glucose, zvichiteerana.

Mapuroteni

zai

zai roseIyo yakanakisa sosi yemvura-inonyungudika uye mafuta-anonyungudika mavhitamini, zvicherwa, uye zvakanyanya kukosha, akakosha amino acids uye mapuroteni.

Yakanakira kudya kwepashure pekurovedza muviri sezvo yakatakura mapuroteni uye zvimwe zvinovaka muviri zvinobatsira kukudzivirira kubva kuzvirwere zvakasiyana. 

Cottage cheese

Cottage cheese inzvimbo yakanaka yeprotein, calcium, uye zvimwe zvinovaka muviri zvinobatsira kuwedzera satiety.

Iwe unogona kuidya nezvidimbu zvishoma zveavocado uye chidimbu chechingwa chegorosi mushure mekurovedza muviri kuti uwedzere simba uye kubatsira mhasuru kupora nekukurumidza kubva pakusakara uye kubvaruka.

Yogati

Yogati ine protein uye inobatsira kuvandudza satiety mazinga. Iyo yakanaka snack sarudzo, uye kudya kwepashure-wekuita basa kunochengeta nzara iri pasi pesimba kweawa.

Tuna

Tuna ndiyo sosi yakakura yemapuroteni uye mafuta ane hutano. Iinewo selenon, musanganiswa une selenium. Inobatsira kuchengetedza hemoglobin uye myoglobin kubva kune oxidation pamwe nekuderedza mercury toxicity. 

Huku

Huku imwe yakanaka sosi yeprotein yaunogona kudya mushure mekurovedza muviri. 90 magiramu emazamu ehuku asina ganda ane anosvika 31 magiramu emapuroteni.

Nekuda kwekuti mapuroteni akaoma kugaya, zvinotora nguva yakareba kugaya uye kutora chikafu kubva muhuku. Nekuda kweizvozvo, yako satiety level inokwira. 

howa

howavane macalorie mashoma. Hafu yekapu yehowa ine inenge 1.1 gramu yeprotein. Iwe unogona kudya howa nemiriwo mushure mekurovedza muviri.

Protein Powder

Kana iwe uchigara uchifamba uye usina nguva yekupedza-workout protein-packed meal, protein powder inogona kunge iri sarudzo. 

anonhuwirira

yekotapeya

yekotapeyaIcho chibereko chekoriori yakakwirira. Inotakurwawo nemafuta ane hutano, fiber yekudya, uye mavhitaminzi A, C, E, K, uye B6.

Masayendisiti anotenda kuti kunwa maavocados kunogona kubatsira kugadzirisa uremu matambudziko, kuderedza njodzi yechirwere chemoyo, uye kukurudzira kuchembera kune hutano. Iva nechikamu chechina cheavocado kana kuwedzera kune post-workout saladhi, smoothie, kana toast.

Nuts

Nutsine chitsama chezvehutano boosters. Icho chitubu chikuru chemafuta ane hutano, mapuroteni, kudya fiber, mavitamini nemaminerari. Post Workout nutrition Idya tsama ye

Mushure meKushanda Kwekudya Mienzaniso

Kusanganiswa kwezvikafu zvakanyorwa pamusoro zvinogona kugadzira chikafu chikuru chinopa zvese zvinovaka muviri zvaunoda mushure mekurovedza muviri.

Heino mienzaniso mishoma yekudya nekukurumidza uye nyore kudya mushure mekuita maekisesaizi:

– Huku yakagochwa nemuriwo wakabikwa.

- Toast ne avocado uye omelet

- Sweet mbatatisi salmon.

- Tuna sandwich saladi pachingwa chezviyo chose.

- Oatmeal, whey protein, bhanana uye almond.

- Cheese nemichero.

- Yese zviyo toast uye almond butter.

- Cereal uye skim mukaka.

- Yogurt, strawberries uye granola.

- Quinoa saladi

nokuda kwemvura yakawanda

Zvakakosha kunwa mvura yakawanda usati waita maekisesaizi uye wapedza.

Kana yakanyatso hydrated, muviri unopa yakakwana yemukati nharaunda kuti uwedzere mhedzisiro.

Panguva yekurovedza muviri, unorasikirwa nemvura uye electrolytes kuburikidza nekudikitira. Kutsiva izvi mushure mekurovedza muviri kunogona kubatsira kupora uye kuita.

Zvinonyanya kukosha kuzadza zvinwiwa kana chikamu chako chinotevera chekudzidzisa chiri mukati memaawa gumi nemaviri.

Zvichienderana nekusimba kwekurovedza muviri, mvura kana chinwiwa che electrolyte chinokurudzirwa kubhadhara kurasikirwa kwemvura.

Semagumo;

Zvakakosha kudya huwandu hwakakodzera hwemakhahydrates uye mapuroteni mushure mekurovedza muviri.

Inosimudzira tsandanyama protein synthesis, inomhanyisa kupora uye inovandudza mashandiro panguva inotevera yekurovedza muviri.

Kana iwe usingakwanise kudya mukati memaminitsi makumi mana nemashanu mushure mekuita maekisesaizi, zvakakosha kuti usarebese kudya kwako kweanopfuura maawa maviri.

Kutsiva mvura uye electrolytes iwe wakarasa kunogona kubatsira kuwedzera mabhenefiti ekurovedza muviri.