Zvinodiwa Zvekudya Zvinovaka Muviri Kuti Upore Mushure Mekurovedza Muviri
Kupora mushure mekurovedza muviri kunowanzo regeredzwa, asi chinhu chakakosha pakukwanisa kwemuviri kugadzirisa, kusimbisa, uye kuderedza njodzi yekukuvara. Munguva yekurovedza muviri, muviri unoshandisa simba rinochengetwa, unoputsa mamwe mapuroteni emhasuru, unorasikirwa nemvura nema electrolytes kuburikidza nedikita, uye unonzwa kushushikana kwe oxidative uye kuzvimba kudiki. Kunyange zvazvo maitiro aya ari akajairika, nzira dzakakodzera dzekudya dzakakosha kuti munhu adzoke nekukurumidza uye kudzidziswa kwakakodzera kunotevera. Chinyorwa chino chinokurukura zvinodiwa zvakakosha zvekudya kuti munhu apore mushure mekurovedza muviri, nguva yekuzvidya, uye mienzaniso yekuti ungazvisanganisa sei mukudya kwako kwezuva nezuva.
Sei kudya kunovaka muviri kuchikosha?
Mushure mekudzidziswa, muviri unenge uri mumamiriro e "kuvakazve." Tsandanyama dzinoda mafuta kuti dzigadzirise shinda dzakakuvara, chiropa netsandanyama zvinoda kuzadza glycogen (makabhohaidhiretsi anochengetwa), uye sisitimu yemuviri yemvura inofanira kugadziriswa. Pasina kudya kwakakwana, kupora kunogona kukanganiswa: kurwadziwa kwenguva refu, kusashanda zvakanaka, kuoma kurara, kuneta, uye njodzi yakawedzerwa yekurwara kana kukuvara. Saka, kupora hakusi kungozorora chete, asiwo nezvekudya uye kunwa mushure mekurovedza muviri.
Makabhohaidhiretsi: kuzadza simba
Makabhohaidhiretsi anoita basa guru mukuzadza glycogen yakapera mutsandanyama nechiropa panguva yekurovedza muviri, kunyanya panguva yekurovedza muviri zvine mwero kusvika pakakwirira, kurovedza muviri kutsungirira (kumhanya, kuchovha bhasikoro), kana kuita zvidzidzo zvirefu. Kana ukadzidzira zvakare zuva rinotevera (kana kunyange zuva rimwe chete), kuzadza glycogen kunova kwakakosha zvikuru.
Zvinoita sekuti, zvinhu zvinovaka muviri mushure mekurovedza muviri zvinogona kusanganisira mupunga, mbatatisi, chingwa, oatmeal, pasta, chibage, michero, kana mukaka. Zvikafu zviri nyore zvakaita semichero kana zvinwiwa zvinobva mumukaka zvinobatsirawo kana chishuwo chako chekudya chisina kudzoka mushure mekurovedza muviri kwakaoma. Zvikamu zvemakabhohaidhiretsi zvinofanirwa kugadziriswa zvichienderana nenguva uye zvinangwa zvekurovedza muviri: kupora kubva mukurovedza muviri kwakareruka kwakasiyana nekupora kubva mukumhanya kwenguva refu kana kudzidziswa kwenguva pfupi.
Mapuroteni: anogadzirisa uye anovaka tsandanyama
Mapuroteni ndiwo "chivakwa" chekugadzirisa tsandanyama dzakakuvara zvishoma nekuda kwekurovedza muviri kana kurovedza muviri kwakasimba. Kudya mapuroteni mushure mekurovedza muviri kunobatsira kuwedzera kugadzirwa kwemapuroteni etsandanyama, nokudaro zvichivandudza kugona kwekurovedza muviri. Manyuko emapuroteni emhando yepamusoro anosanganisira mazai, huku, hove, nyama isina mafuta akawanda, mukaka, yogati, tempeh, tofu, nzungu, uye whey protein powder, kana zvichidikanwa.
Zvinodiwa nemapuroteni mushure mekurovedza muviri hazvifanirwe kunge zvakawandisa, asi zvinofanira kugara zvichiitwa nguva dzose. Kune vanhu vazhinji, kuparadzira mapuroteni zvakaenzana mukati mezuva rose kunoshanda kupfuura kuuunganidza panguva imwe chete. Kusanganiswa kwemapuroteni emhuka neezvirimwa kunogonawo kuva nzira yakanaka, kunyanya kune avo vari kutsvaga kuderedza kudya mafuta akawandisa kana kushandisa chikafu chezvirimwa.
Mafuta: anotsigira mahormone uye kupora kwenguva refu
Mafuta anowanzo dzivirirwa mushure mekurovedza muviri nekuti anofungidzirwa kuti "anononoka kunwa." Zvisinei, mafuta achiri kudiwa kuti muviri uve nehutano hwakanaka, kuti muviri uwane mavitamini anonyunguduka mumafuta (A, D, E, K), uye kuti muviri upore kwenguva refu. Zvisinei, mune mamwe mamiriro ezvinhu—semuenzaniso, kana uchida kuzadza glycogen nekukurumidza nekuti unenge uchizodzidzira zvakare mumaawa mashoma—chikamu chemafuta chinofanira kunge chiri pakati nepakati kuti chigone kugaya zviri nani.
Sarudza mafuta ane hutano kubva kumaavokhado, nzungu, mhodzi, mafuta emuorivhi, nehove dzine mafuta akadai sesalmon kana sardine, dzine omega-3s dzakawanda. Omega-3s inozivikanwa nekudzivirira kuzvimba izvo zvinogona kubatsira kupora, kunyangwe zvichifanira kuenzaniswa nekudya zvine hutano.
Mvura uye electrolytes: chinhu chinowanzo kanganwika chekupora
Kunyangwe kupera mvura mumuviri zvishoma kunogona kukanganisa mashandiro emuviri uye kunonoka kupora. Paunodikitira, muviri wako unorasikirwa nemvura nema electrolytes akadai se sodium, potassium, uye magnesium. Kutsiva mvura mushure mekurovedza muviri kwakakosha kuti ropa ridzorerwe, kuchengetedza mashandiro emhasuru netsinga, uye kubatsira mukutonhorera kwemuviri.
Mvura yakakwana pakuita zvidzidzo zvishoma kana zvenguva pfupi. Zvisinei, pakurovedza muviri kwenguva refu, kupisa, kana kudikitira zvakanyanya, zvinwiwa zve electrolyte zvinogona kubatsira, kusanganisira sports rehydration salts (ORS), mvura yekokonati, kana huwandu hwezvikafu zvine munyu zvine mwero (soup, zai rine munyu, kana ndiro dzepadivi dzine munyu). Nzira iri nyore yekuona zvinodiwa nemvura ndeyekutarisa ruvara rweweti yako: kana yakasviba zvakanyanya, ungangove usiri kunwa zvakakwana.
Zvikafu zvinovaka muviri zvakakosha: zvinotsigira mavitamini nemaminerari
Kuwedzera kune macronutrients (makabhohaidhiretsi, mapuroteni, uye mafuta), kupora kunokonzerwawo ne micronutrients. Zvimwe zvezvinhu zvakakosha zvinosanganisira:
– Magnesium: inotsigira mashandiro emhasuru netsinga; inowanikwa munzungu dzakawanda, mhodzi dzemanhanga, miriwo yakasvibira, uye gorosi rose.
– Potassium: inobatsira pakudzikama kwemvura uye kusimba kwetsandanyama; inowanikwa mumabhanana, mbatatisi, uye yogati.
– Iron: inokosha pakufambisa okisijeni, kunyanya kune vanomhanya nevatambi vanotsungirira; zvinosanganisira nyama tsvuku isina mafuta akawanda, chiropa (zvishoma nezvishoma), sipinachi, nenzungu.
– Vhitamini C uye ma antioxidants: zvinobatsira pakugadzirisa uye kutsungirira kwenyama; zvinowanikwa mumaorenji, magwavha, mhiripiri, nemiriwo mitsva.
Zvisinei, mishonga yekuwedzera haidiwi nguva dzose kana kudya kwako kwezuva nezuva kuchisiyana-siyana. Mishonga yekuwedzera inofanira kufungwa chete kana paine kushomeka kana kuti zvinodiwa zvakaonekwa.
Inguvai yekudya mushure mekurovedza muviri?
Pfungwa ye "anabolic window" yaimboonekwa seyakamanikana, sekunge waifanira kudya mukati memaminitsi makumi matatu ekudzidzira. Nhasi uno, kunzwisisa kwacho kuri nyore: chinonyanya kukosha kudya kwako kwezuva nezuva uye tsika dzako dzekudya nguva dzose. Zvisinei, kudya mukati memaawa 1-2 mushure mekurovedza muviri kuchiri kukurudzirwa nekuti kunobatsira kutanga kupora, kunyanya kana uri kudzidzira mudumbu risina chinhu, uchirovedza muviri zvakanyanya, kana uine purogiramu yakabatikana yekurovedza muviri.
Kana usati wadya chikafu chikuru, chikafu chiri nyore chinogona kuva bhiriji, senge mukaka wechokoreti, yogati nemichero, chingwa nemazai, kana bhanana nepeanut butter.
Muenzaniso wemenyu yekudzoreredza iri nyore kushandisa
Heano mamwe mazano ekugadzirisa menyu yawakapedza kurovedza muviri:
1. Mupunga + huku yakagochwa + soup yemuriwo wakachena + muchero
Makabhohaidhiretsi eglycogen, mapuroteni emhasuru, miriwo nemichero yezvinovaka muviri zvidiki.
2. Oatmeal + mukaka/yogati + bhanana + nzungu shoma
Inoshanda, iri nyore kugaya, uye yakakwana pakupora mushure mekurovedza muviri mangwanani.
3. Chingwa chegorosi rose + zai + avocado + mvura/maerekitiroti
Musanganiswa wemapuroteni ane hutano nemafuta, ane makabhohaidhiretsi akasimba.
4. Tempeh/tofu + mbatatisi dzakabikwa + miriwo yakakangwa
Imwe nzira inobva mumiti ine mapuroteni akanaka uye fiber yakakwana.
Menyu yakanakisisa inokodzera zvaunoda, iri nyore kuwana, uye unogona kuishandisa nguva dzose.
Kugadzirisa kudya kunovaka muviri kunoenderana nezvinangwa zvako
Zvinodiwa pakudya mushure mekurovedza muviri zvinosiyana zvichienderana nechinangwa:
– Kuderedza huremu: uchiri kuda mapuroteni akakwana kuti uchengetedze tsandanyama, kugadzirisa makabhohaidhiretsi ako kuti aenderane nehuwandu hwekurovedza muviri kwako, uye kutarisisa macalorie ako ezuva nezuva.
– Wedzera tsandanyama: pora neprotein yakakwana nemacarbohydrate akakwana, uye macalorie akawanda kuitira kuti muviri uve nesimba rekuvaka.
- Wedzera kutsungirira: tarisa pakuwedzera makabhohaidhiretsi uye kunyorova, kunyanya panguva yekurovedza muviri kwenguva refu uye kakawanda.
Mhedziso
Kupora mushure mekurovedza muviri hakusi kungomirira kuti kurwadziwa kupere; ibasa remuviri rinokanganiswa zvakanyanya nekudya zvinovaka muviri. Makabhohaidhiretsi anozadza simba, mapuroteni anogadzirisa uye anovaka tsandanyama, mafuta anotsigira kupora kwenguva refu, ukuwo mvura nemaelectrolyte zvichidzorera kuenzana kwemuviri. Wedzera mavitamini nemaminerari kubva mukudya kwakasiyana-siyana, uye edza kudya kana kudya zvishoma mukati memaawa 1-2 mushure mekurovedza muviri kuti ukurumidze kupora. Nehurongwa hwakakodzera hwekudya hunopora, maekisesaizi ako achave anoshanda zvakanyanya, muviri wako uchanzwa wakasununguka, uye njodzi yako yekukuvara ichaderedzwa.
Kana muchida, ndinogona kugadzirisa chinyorwa chino kuita shanduro dze: (1) vanomhanya, (2) kurovedza muviri/kurema, (3) mitambo yechikwata, kana (4) kudya kwevanodya miriwo/vegan, pamwe chete nemuenzaniso wemenyu yemazuva manomwe.
