Zofunikira pa Zakudya Kuti Muchiritse Pambuyo pa Kuchita Masewera Olimbitsa Thupi
Kuchira pambuyo pa masewera olimbitsa thupi nthawi zambiri kumanyalanyazidwa, koma ndikofunikira kwambiri kuti thupi lizitha kusintha, kulimbitsa, ndikuchepetsa chiopsezo cha kuvulala. Pakuchita masewera olimbitsa thupi, thupi limagwiritsa ntchito malo osungira mphamvu, kuswa mapuloteni ena a minofu, kutaya madzi ndi ma electrolyte kudzera mu thukuta, komanso kumakumana ndi kupsinjika kwa okosijeni komanso kutupa pang'ono. Ngakhale kuti njira izi ndizabwinobwino, njira zoyenera zodyetsera ndizofunikira kuti munthu achire mwachangu komanso kuti aphunzire bwino pambuyo pake. Nkhaniyi ikufotokoza zofunikira zazikulu pazakudya kuti munthu achire pambuyo pa masewera olimbitsa thupi, nthawi yoyenera kuzidya, ndi zitsanzo za momwe angaziphatikizire muzakudya zanu za tsiku ndi tsiku.
N’chifukwa chiyani zakudya zopatsa thanzi ndizofunikira?
Pambuyo pa maphunziro, thupi limakhala "lomangidwanso." Minofu imafunika mafuta kuti ikonze ulusi wowonongeka, chiwindi ndi minofu zimafunika kubwezeretsanso glycogen (zosungira chakudya), ndipo madzi amthupi amafunika kukonzedwanso. Popanda zakudya zokwanira, kuchira kumatha kulepheretsedwa: kupweteka kwa nthawi yayitali, kuchepa kwa magwiridwe antchito, kuvutika kugona, kutopa, komanso chiopsezo chowonjezeka cha matenda kapena kuvulala. Chifukwa chake, kuchira sikungokhudza kupuma kokha, komanso zomwe mumadya ndi kumwa mukamaliza kuchita masewera olimbitsa thupi.
Chakudya: kubwezeretsanso mphamvu
Chakudya chimathandiza kwambiri pakubwezeretsa glycogen yomwe yatha m'mitsempha ndi m'chiwindi panthawi yochita masewera olimbitsa thupi, makamaka panthawi yochita masewera olimbitsa thupi kuyambira pamlingo wapakati mpaka wapamwamba, maphunziro opirira (kuthamanga, kukwera njinga), kapena nthawi yayitali. Ngati muchita masewera olimbitsa thupi tsiku lotsatira (kapena ngakhale tsiku lomwelo), kubwezeretsanso glycogen kumakhala kofunika kwambiri.
Mwachidule, chakudya chomwe chimadyedwa pambuyo pa masewera olimbitsa thupi chingakhale mpunga, mbatata, buledi, oatmeal, pasitala, chimanga, zipatso, kapena mkaka. Zakudya zosavuta monga zipatso kapena zakumwa zochokera ku mkaka zimathandizanso ngati chilakolako chanu sichinabwererenso mutachita masewera olimbitsa thupi otopetsa. Zakudya ziyenera kusinthidwa kuti zigwirizane ndi nthawi ndi zolinga za masewera olimbitsa thupi: kuchira pambuyo pa masewera olimbitsa thupi pang'ono ndikosiyana ndi kuchira pambuyo pothamanga nthawi yayitali kapena masewera olimbitsa thupi.
Mapuloteni: amakonza ndi kumanga minofu
Mapuloteni ndi "chomangira" chokonzanso minofu yomwe yawonongeka pang'ono chifukwa cha kuchita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi kwambiri. Kudya mapuloteni pambuyo pa masewera olimbitsa thupi kumathandiza kuwonjezera kapangidwe ka mapuloteni a minofu, motero kumathandizira kusintha kwa masewera olimbitsa thupi. Magwero a mapuloteni abwino ndi mazira, nkhuku, nsomba, nyama yopanda mafuta ambiri, mkaka, yogurt, tempeh, tofu, mtedza, ndi ufa wa mapuloteni a whey, ngati pakufunika.
Zofunikira za mapuloteni mutatha kuchita masewera olimbitsa thupi siziyenera kukhala zochulukirapo, koma ziyenera kukhala zofanana. Kwa anthu ambiri, kufalitsa mapuloteni mofanana tsiku lonse n'kothandiza kwambiri kuposa kuunjika pamodzi nthawi imodzi. Kuphatikiza mapuloteni a nyama ndi zomera kungakhalenso njira yabwino, makamaka kwa iwo omwe akufuna kuchepetsa kudya mafuta okhuta kapena kutsatira zakudya zochokera ku zomera.
Mafuta: amathandiza mahomoni komanso kuchira kwa nthawi yayitali
Mafuta nthawi zambiri amapewedwa mukamaliza kuchita masewera olimbitsa thupi chifukwa amaganiza kuti "amachedwetsa kuyamwa." Komabe, mafuta amafunikirabe kuti mahomoni akhale ndi thanzi labwino, kuyamwa mavitamini osungunuka m'mafuta (A, D, E, K), komanso kuchira kwa nthawi yayitali. Komabe, nthawi zina—monga, ngati mukufuna kubwezeretsanso glycogen mwachangu chifukwa mudzayambanso kuchita masewera olimbitsa thupi pakatha maola ochepa—gawo la mafuta liyenera kukhala lochepa kuti lilolere kugaya bwino chakudya.
Sankhani mafuta abwino ochokera ku mapeyala, mtedza, mbewu, mafuta a azitona, ndi nsomba zonenepa monga salimoni kapena sardine, zomwe zili ndi omega-3s zambiri. Ma omega-3s amadziwika kuti ali ndi mphamvu zotsutsana ndi kutupa zomwe zingathandize kuchira, ngakhale kuti ayenera kukhala ndi thanzi labwino .
Madzi ndi ma electrolyte: chinsinsi chomwe nthawi zambiri chimaiwalika kuti munthu achire
Ngakhale kutaya madzi pang'ono m'thupi kungakhudze momwe thupi limagwirira ntchito komanso kuchira pang'onopang'ono. Mukatuluka thukuta, thupi lanu limataya madzi ndi ma electrolyte monga sodium, potaziyamu, ndi magnesium. Kusintha madzi mutatha kuchita masewera olimbitsa thupi ndikofunikira kuti magazi abwezeretsedwe, kusunga minofu ndi mitsempha ikugwira ntchito bwino, komanso kuthandizira kuti thupi lizizire.
Madzi ndi okwanira pa nthawi yochepa kapena yochepa. Komabe, pa nthawi yayitali yochita masewera olimbitsa thupi, nyengo yotentha, kapena thukuta kwambiri, zakumwa za electrolyte zingakhale zothandiza, kuphatikizapo mchere wobwezeretsa madzi m'thupi (ORS), madzi a kokonati, kapena zakudya zamchere pang'ono (supu, dzira lothira mchere, kapena mbale zina zokhala ndi mchere). Njira yosavuta yodziwira kuchuluka kwa madzi ndikuyang'ana mtundu wa mkodzo wanu: ngati uli wakuda kwambiri, mwina simukumwa mokwanira.
Zakudya zopatsa thanzi: mavitamini ndi michere yofunika
Kuwonjezera pa macronutrients (chakudya, mapuloteni, ndi mafuta), kuchira kumakhudzidwanso ndi micronutrients. Zina mwa zofunika kwambiri ndi izi:
– Magnesium: imathandizira kugwira ntchito kwa minofu ndi mitsempha; imapezeka mu mtedza wambiri, mbewu za dzungu, ndiwo zamasamba zobiriwira, ndi tirigu wonse.
– Potaziyamu: imathandiza kuti minofu ikhale yolimba komanso kuti madzi azikhala bwino; imapezeka mu nthochi, mbatata, ndi yogurt.
– Iron: yofunika kwambiri ponyamula mpweya, makamaka kwa othamanga ndi othamanga opirira; magwero ake ndi nyama yofiira yopanda mafuta ambiri, chiwindi (pang'ono), sipinachi, ndi mtedza.
– Vitamini C ndi ma antioxidants: zimathandiza kukonza minofu ndi kupirira; zimapezeka mu malalanje, magwava, tsabola, ndi ndiwo zamasamba zatsopano.
Komabe, zakudya zowonjezera sizimafunikira nthawi zonse ngati zakudya zanu za tsiku ndi tsiku zimasiyanasiyana. Zakudya zowonjezera ziyenera kuganiziridwa pokhapokha ngati pali kusowa kapena kufunikira kwina kwatsimikizika.
Kodi nthawi yoti munthu adye pambuyo pochita masewera olimbitsa thupi ndi iti?
Lingaliro la "anabolic window" kale linkaonedwa ngati lopapatiza kwambiri, ngati kuti muyenera kudya mkati mwa mphindi 30 kuchokera pamene mukuphunzira. Masiku ano, kumvetsetsa kumakhala kosinthasintha: chofunika kwambiri ndi kudya kwanu tsiku lonse komanso kudya nthawi zonse. Komabe, kudya mkati mwa maola 1-2 mutatha kuchita masewera olimbitsa thupi kumalimbikitsidwabe chifukwa kumathandiza kuyambitsa njira yochira, makamaka ngati mukuchita masewera olimbitsa thupi muli ndi njala, mukuchita masewera olimbitsa thupi kwambiri, kapena muli ndi nthawi yochita masewera olimbitsa thupi yotanganidwa.
Ngati simunadye chakudya chambiri, chakudya chosavuta chingakhale mlatho, monga mkaka wa chokoleti, yogurt ndi zipatso, buledi ndi mazira, kapena nthochi ndi batala wa mtedza.
Chitsanzo cha menyu yobwezeretsa zinthu yomwe ndi yosavuta kuigwiritsa ntchito
Nazi malingaliro ena a menyu yoyenera yogwiritsira ntchito pambuyo pa masewera olimbitsa thupi:
1. Mpunga + nkhuku yokazinga + supu ya ndiwo zamasamba zoyera + zipatso
Chakudya cha glycogen, mapuloteni a minofu, ndiwo zamasamba ndi zipatso kuti chikhale ndi michere yambiri.
2. Ufa wa oatmeal + mkaka/yogati + nthochi + mtedza pang'ono
Zothandiza, zosavuta kugayidwa, komanso zoyenera kuchira mukamaliza kuchita masewera olimbitsa thupi m'mawa.
3. Buledi wa tirigu wonse + dzira + avocado + madzi/ma electrolyte
Kuphatikiza mapuloteni abwino ndi mafuta, ndi chakudya chokhazikika.
4. Tempeh/tofu + mbatata zophikidwa + ndiwo zamasamba zokazinga
Njira ina yochokera ku zomera yokhala ndi mapuloteni abwino komanso ulusi wokwanira.
Menyu yabwino kwambiri ndi yomwe ikugwirizana ndi zomwe mumakonda, ndi yosavuta kupeza, ndipo mutha kuyigwiritsa ntchito nthawi zonse.
Kukonza zakudya zobwezeretsa thanzi lanu kuti zigwirizane ndi zolinga zanu
Zakudya zomwe munthu amafunikira pambuyo pa masewera olimbitsa thupi zimasiyana malinga ndi cholinga chake:
- Kuchepetsa thupi: mukufunikirabe mapuloteni okwanira kuti minofu yanu ikhale yolimba, kusintha chakudya chanu kuti chigwirizane ndi kuchuluka kwa masewera olimbitsa thupi, komanso kusamala za ma calories anu onse a tsiku ndi tsiku.
- Wonjezerani minofu: bwezeretsani thupi ndi mapuloteni okwanira ndi chakudya chokwanira, komanso ma calories ochulukirapo kuti thupi likhale ndi mphamvu zomangira.
- Wonjezerani kupirira: yang'anani kwambiri pa kuwonjezera chakudya m'thupi ndi madzi m'thupi, makamaka panthawi yochita masewera olimbitsa thupi nthawi yayitali komanso mobwerezabwereza.
Mapeto
Kuchira pambuyo pa masewera olimbitsa thupi sikungodikira kuti ululu uchepe; ndi njira yachilengedwe yomwe imakhudzidwa kwambiri ndi kudya zakudya. Chakudya chimabwezeretsa mphamvu, chimakonza mapuloteni ndikumanga minofu, mafuta amathandizira kuchira kwa nthawi yayitali, pomwe madzi ndi ma electrolyte amabwezeretsa thanzi la thupi. Onjezerani mavitamini ndi michere kuchokera muzakudya zosiyanasiyana, ndipo yesani kudya kapena kudya pang'ono mkati mwa maola 1-2 mutatha kuchita masewera olimbitsa thupi kuti muchiritse msanga. Ndi njira yoyenera yopezera zakudya , masewera olimbitsa thupi anu adzakhala othandiza kwambiri, thupi lanu lidzamva bwino, ndipo chiopsezo chanu chovulala chidzachepa.
Ngati mukufuna, nditha kusintha nkhaniyi kukhala mitundu ya: (1) othamanga, (2) masewera olimbitsa thupi/zolemera, (3) masewera a timu, kapena (4) zakudya zamasamba/zosadya nyama, zodzaza ndi menyu ya masiku 7.
