Zamkatimu
Tatsala pang'ono kumaliza chaka ndipo masiku ano ambiri akukonzekera kutseka 2014 pomathamanga, kutsetsereka, kuyenda, kugula kapena kungopuma.
Masewera nthawi zambiri amakhala athanzi, koma monga sayenera kuchitira mwina, kulumikizana kwake ndi chakudya ndikofunikira kwambiri.
Zizolowezi zina zodyera, m'malo mothandiza magwiridwe antchito, zimawipitsanso ndipo zimatha kubweretsa mavuto azaumoyo.
Kodi mukudziwa kuti ndi ziti zomwe zikuwonetsa kuti ndi woyenera kuchita masewera olimbitsa thupi?
Mwachidule, zizolowezi zabodza zomwe zimalepheretsa ochita masewera othamanga omwe amayenera kupewa zivute zitani ndizokhudzana ndi paradigm ya shuga, kufunika kwa zowonjezera zakudya, komanso kumwa zakumwa asanakhale ndi ludzu.
1- Kuchita masewera olimbitsa thupi sikufanana molingana ndi kuchuluka kwa shuga komwe timapereka mthupi.
Takhala tikugwirizana magwiridwe antchito ndi shuga, ndipo sitimasocheretsedwa, koma kupatsa thupi mopitirira muyeso, sikuti sikungotipatsa magwiridwe antchito omwe timaganiza kuti tikufunikira, komanso amatipatsansomiyambo glycemic zomwe zitha kuyambitsa kunenepa kwambiri kapena matenda ashuga.
Zakudya zomwe tili nazo muzakudya monga zipatso zimasinthidwa ndi othamanga ambiri ndi zakumwa zozizwitsa, Kufikira milandu yambiri kuwadya kunja kwa bwalo lamasewera.
Izi zitha kuperekedwa kwa othamanga omwe amachita masewera olimbitsa thupi kupitilira ola limodzi patsiku, ndipo amangowonjezera, osati monga chakumwa chokhazikika.
Samalani ndi shuga kuti m'zaka za zana la 25 timaliza kudya pakati pa 35% ndi XNUMX% yazakudya zathu, komanso kwa zaka zopitilira khumi WHO (World Health Organization) adalamula kuti thupi likhale lokwanira pafupifupi 10%.
2- Pofuna kukonza masewera athu, sikoyenera kupita kuzowonjezera zakudya.
Ochita masewera othamanga, omwe amazunzidwa chifukwa cha "kuwongolera", atembenukira kuzowonjezera zachilengedwe kuti athe kuchita bwino ndikuthandizira kukonza magwiridwe awo.
Kukula kwa intaneti, kudalirana kwadziko lapansi komanso momwe anthu amagwiritsira ntchito palokha zawonekera pa vitamines, antioxidants kapena acids monga Omega3, woyenda naye pafupipafupi kuti mumange bwino tsiku ndi tsiku.
Osati mwa kupatsa thupi mavitamini C ochulukirapo kuti tikwaniritse nthawi yothamanga, kapena kukhala ndi zipatso zofiira pachakudya cham'mawa, monga othandizana nawo pakuchedwa kwa ukalamba wama cell, tidzatha kumenya mbiri ya Bolt mu 100m .
Zowonjezera izi zimapangitsa kuti thupi likhale lolimba kotero kuti ndi zizolowezi ndi zolinga zophunzitsira zimakwaniritsidwa, osati zopambana zokha.
Chalk monga khofi, pakumwa zakumwa zambiri, apereka zotsatira zabwino zakukwaniritsa magwiridwe antchito pafupifupi 1%, koma tisaiwale kuti kusintha kosavuta kumeneku kumatha kubweretsa zovuta zambiri pamtima pamthupi.
Tikudziwa kale, kusala siabwino, chilichonse chophika pang'onopang'ono, chimakoma bwino.
Zakudya zathu ndi zizolowezi zathu zitha kusinthidwa bwino, popeza anthu ambiri, tsopano "othamanga achinyengo"Ndi chovala, osati chakudya, chimadya:
- Zipatso zazing'ono ndi masamba.
- Mbewu zochepa, ndipo pafupifupi nthawi zonse zoyengedwa osati mbewu zonse.
- Nyama yambiri ndi nsomba zazing'ono.
- Zinthu zambiri zopangidwa ndi mchere wambiri, shuga ndi mafuta.
- Zakudya zambiri "zosafunikira" ngakhale "zakumwa".
Pomaliza, popanda maphunziro palibe magwiridwe.
3- Simuyenera kumwa kuti muchepetse chilakolako chofuna ludzu.
Ndipo zochepa musanachite masewera ...
Tili ndi chikhulupiriro chabodza chakuti zotsatira za ludzu zachedwa ndi kumeza zakumwa musanachite masewera olimbitsa thupi.
Thupi lirilonse ndi limodzi ndipo ndi losiyana chifukwa chake ludzu liyenera kuoneka mwakuthupi pamene kayendedwe ka thupi kakuwonetsa.
Monga momwe zilili mgalimoto, ena amadya kuposa ena ndipo kufunikira kwawo kuthira mafuta kumadalira ma kilomita oyenda komanso kumwa injini, pachifukwa ichi, kupatula masiku otentha kwambiri kuti kuchepa kwa madzi m'thupi kumathamanga, tiyenera kumwa thupi likatifunsa kutero. ndiye kuti, babu yathu yakufa yofiira ikawonetsa.
Kumwa musanamwe ludzu sikungangowononga magwiridwe antchito komanso kungayambitsenso hyponatremia (Chepetsani kuchuluka kwa sodium m'magazi omwe, ngati ali osungunuka kwambiri, amatha kuyambitsa ubongo edema).
National Athletic Trainers Association m'magazini yake ya mwezi wa Januware 2012, idakhazikitsa muyeso wokhala ndi pulani ya aliyense payekha, ndipo ngati izi sizitchulidwa, siyani kuti zizilakalaka kuti zikhale zomwe zikufuna madzi kuchokera kwa ife .
Pomaliza timasiya nthawi yokumana ndi dokotala wotchuka Louise Burkezomwe zimatifotokozera mu ntchito yake "Zakudya zamasewera. Njira yothandiza ”:
“Kumwa mopitirira muyeso ndilo vuto lofunika kwambiri m'zakumadzulo, komwe zakumwa ndi chakudya zomwe zimapezeka ndizochuluka kwambiri kotero kuti zimasokoneza njala, ludzu kapena zosowa.”