Zamasamba ndi zamasamba ndizothandiza kwambiri kwa iwo omwe akuchita masewera olimbitsa thupi, kuthamanga, kupalasa njinga, masewera olimbitsa thupi - aliyense amadziwa izi. Ndipo ndi zipatso zotani, ndiwo zamasamba, dzinthu, zakumwa zomwe zili ndi thanzi kuposa zina, zomwe muyenera "kutsamira"? Ndi mankhwala ati azitsamba omwe amalola kuchira msanga pambuyo polimbitsa thupi? Kodi imathandizira detoxification wa thupi? Kodi kukhazikitsa ndondomeko kudya mokwanira mapuloteni? Mndandanda ndi malingaliro omwe ali pansipa adapangidwa kuti ayankhe mafunso awa ndi ena omwe amawuka kwa othamanga oyamba kumene: osadya zamasamba ndi odyetserako nyama. Tisanayambe "kugunda parade" yathu ya maudindo 10, ndili ndi nkhani ziwiri kwa inu: zabwino ndi zoipa. Nkhani yabwino ndiyakuti pafupifupi zakudya zonse zamasamba ndi zabwino kwa othamanga! Choncho funso siloti chinachake chiyenera kusiyidwa. Koma mu zipatso ziti, ndiwo zamasamba ndi chimanga zomwe muyenera kudya kwambiri, ndi ziti - zochepa (tidzakambirana zomwe zili zochepa pamapeto) kuti mukwaniritse zotsatira zachangu. M'malo mwake, podya zamasamba kapena zamasamba, mwafika kale pamtundu wa "maseŵera othamanga":
- tsimikizirani tsogolo labwino la mtima wanu ndi dongosolo lozungulira,
- kumasula thupi ku kuchuluka kwa poizoni ndi kulemera kwakukulu,
- ndipo anawonjezera moyo wawo ndi zaka 15-20 *.
Ndipo nkhani yoyipa ndiyakuti kungochotsa nyama, nsomba, ndi nkhuku m'zakudya zanu ndi mbatata, mpunga woyera, ndi buledi wambewu sikokwanira kuti mukwaniritse masewera olimbitsa thupi komanso thanzi labwino kwambiri. Ndipo ndizo ndendende zomwe zolinga zathu zili, sichoncho? Choncho, timayang'ana dongosolo - kwa othamanga kwambiri komanso mwachisawawa kwa aliyense amene amagwiritsidwa ntchito poika bar pamwamba. Zakudya Zabwino Kwambiri Zamasewera: Za Mapuloteni Okwanira, Zakudya Zomangamanga, ndi Kuchira Mwachangu** (Zakudya zomwe zalembedwa motsatira kulimbitsa thupi): 1. Mkaka***
Mkaka uli ndi madzi, mapuloteni, shuga (lactose - 4.8%), calcium - zonsezi ndizofunikira kwambiri kwa thupi la othamanga. Mkaka wonse uli ndi mapuloteni okha, komanso mavitamini, ndi zinthu zothandiza (calcium, magnesium, potaziyamu, sodium, phosphorous, chlorine, sulfure, etc.), ndi ma electrolytes omwe amakulolani kukhutitsa otopa - opanda madzi ndi kutenthedwa - thupi ndi chinyezi. . Galasi limodzi la kutentha (pamwamba pa kutentha kwa thupi) mkaka usanayambe kapena utatha maphunziro, ndi galasi lina la mkaka wotentha kapena wotentha usiku - chifukwa chogona mofulumira komanso kugona bwino (ndi othamanga ndi ofunika kwambiri!) Serotonin ndi melatonin, zomwe zimapereka mkaka. "Mkaka wa chokoleti" - mwachitsanzo, mkaka wokhala ndi ufa wa cocoa wakhala chakumwa chokondedwa cha othamanga kuyambira zaka za 60s. Masiku ano, “mkaka wokhala ndi chokoleti”, ngakhale wotsekemera… hmm, sumveka wathanzi, sichoncho? Koma kwenikweni, chakumwa choterechi chimakhala ndi njira ya "matsenga" yobwezeretsa pambuyo polimbitsa thupi: chakudya chimapatsa mphamvu, ndipo mapuloteni amakulolani kuti mubwezeretse (ndi kumanga!) mineral complex (kuphatikizapo vitamini B12). Chokoleti amaonedwa ndi ena kukhala "ovulaza" chifukwa ali ndi caffeine. Koma tiyeni "tikonzenso" koko! Ndipotu, kuwonjezera pa caffeine kwambiri (pang'ono), nyemba za koko zimakhala ndi chitsulo ndi nthaka yambiri, magnesium, potaziyamu, komanso, antioxidants ndi amino acid othandiza. Ndizothandiza kuti othamanga adye chakumwa cha cocoa ndi chokoleti (chokhala ndi cocoa osachepera 70%, mwachitsanzo, chokoleti "chakuda"). Chifukwa chake mu theka loyamba la ola mukamaliza masewera olimbitsa thupi, imwani mkaka wotsekemera ndi chokoleti. Ponena za zothandiza kwa othamanga, madzi a kokonati okha amatha kutsutsana ndi mkaka. Ndi mtundu wa vegan m'malo mkaka. Mukhozanso kusintha mkaka wa ng'ombe ndi soya: umakhalanso wopatsa mphamvu komanso wothandiza mwa njira yake, makamaka ngati uli ndi vitamini-mineral complex. Mulimonsemo, mlingo wa shuga wachilengedwe ndi chinthu choyamba chomwe minofu yanu imafunikira (ndipo imafunikira mwachangu) mutatha masewera olimbitsa thupi! Pomaliza, mosiyana ndi nthano, koko - mosiyana ndi khofi - amachepetsa m'malo mowonjezera kuthamanga kwa magazi, ndipo amachita bwino kuposa tiyi wobiriwira. 2. Zipatso zouma
Zipatso zouma zimapatsa thupi glucose wofunikira pazochitika zilizonse zamagalimoto. Ichi ndi chimodzi mwazinthu zabwino kwambiri zama carbohydrate othamanga. Koma "mu katundu" amapeza fiber, phytonutrients, potaziyamu, mavitamini ndi mchere. Ndi zabwino, chabwino? Zipatso zouma zimatha kudyedwa pamasewera olimbitsa thupi (ngati zitha kupitilira ola limodzi): zipatso zouma zimalowa m'malo mwa "gel" zamasewera zomwe zimagwiritsidwa ntchito ndi othamanga ambiri ndi okwera njinga. Kapena mwamsanga pambuyo: kuphatikizapo osakaniza mkaka, smoothie, masewera chakumwa. Nkhuyu, masiku, ma apricots zouma, zoumba ndizothandiza makamaka kwa othamanga. Mwa njira, malinga ndi Ayurveda, madeti amatengedwa bwino ndi mafuta, choncho ndi bwino kuwasakaniza mu smoothies ndi mkaka ndi batala pang'ono kapena ghee kuti mutenge "zomangamanga minofu" - mapuloteni. Kwa minofu yofulumira, mutatha masewera olimbitsa thupi, idyani theka la madeti, opaka mafuta. Pali vuto limodzi ndi zipatso zouma - ngati pali zambiri, mu mawonekedwe owuma, zimakondweretsa chinthu cha Vata (Mphepo) m'thupi, ndikuyambitsa maonekedwe a mpweya. Choncho, ayenera kuviikidwa m'madzi ozizira kwa maola 2-3; madzi ochokera pansi pa zipatso zouma ayenera kusefedwa ndikumwa, ali ndi zinthu zambiri zothandiza. 3. nthochi
Nthochi zimagwiritsidwa ntchito pazakudya zamasewera asanayambe, panthawi komanso atangomaliza maphunziro. Malingana ndi ambiri, makamaka othamanga, nthochi sizili bwino kwambiri panthawi yochita masewera olimbitsa thupi, mosiyana ndi zipatso zouma, chifukwa. nthawi yomweyo yankhani ndi kulemera m'mimba (ngakhale okwera njinga angatsutsane ndi izi). Koma mukamaliza kalasi, nthochi sizingapweteke! Ndi chakudya chosavuta komanso chokonzekera kudya chomwe chili chokoma, osati chouma kwambiri (simuyenera kumwa nthochi zakupsa), zopatsa thanzi, komanso zotsika mtengo.
Nthochi ndizosavuta kupita nazo kumalo ochitira masewera olimbitsa thupi, kuthamanga. Mwa njira, kafukufuku waposachedwapa wa asayansi ochokera ku Taiwan watsimikizira kuti nthochi ndi zabwino. Inde, inde, izi si nthabwala, nthochi zimatha "kulipiritsa" mu blender mwachindunji chonse, pamodzi ndi peel, wolemera kwambiri kuposa zamkati, ndi potaziyamu (kubwezeretsa madzi amchere, kusunga madzi. ndi kupewa kukokana kwa minofu), serotonin (kuti mukhale ndi malingaliro abwino) ndi lutein (wamaso).
Kumbukirani kuti kotala kapena theka la nthochi zokonza nthochi, nthochi imodzi kapena zingapo sizimakhudza kwambiri chimbudzi, ndipo ngati mumadya nthochi zambiri (kilogalamu imodzi kapena kuposerapo) nthawi imodzi, zimatha kufooka.
4. Blueberries
Ma Blueberries amapita bwino ndi mkaka ndi nthochi mu "kuchira **" smoothie mumphindi 30 zoyambirira mutatha kulimbitsa thupi. Zaka zingapo zapitazo, blueberries adadziwika kuti "zakudya zapamwamba," ndipo pazifukwa zomveka. Kupatula apo, ili ndi mlingo wodabwitsa wa antioxidants - zinthu zomwe zimalimbana ndi ma free radicals. Ma Blueberries ndi otsika kalori, koma nthawi yomweyo amakhala ndi index yayikulu ya glycemic: awa ndi "shuga wothamanga". Kwa odwala matenda a shuga, mawu oti "high glycemic index" ndi osasangalatsa kwambiri, koma kwa othamanga wamba kapena okonda zamasamba, ayenera kungoyambitsa malingaliro abwino - chifukwa izi zikutanthauza kuti shuga imalowa mwachangu m'magazi ndipo minofu imadyetsedwa. Ma blueberries achisanu samataya katundu wawo wopindulitsa. Kuphatikiza pa shuga wachilengedwe komanso kuchuluka kwa antioxidants, ma blueberries ali ndi lutein, omwe ndi abwino kwa maso. Kawirikawiri, ndi blueberries - ndipo moyenerera! - chimodzi mwazosakaniza zabwino kwambiri komanso zomwe mumakonda kwambiri za ma smoothies asanayambe komanso atatha kulimbitsa thupi. 5. Tomato
Ndi tomato, timasintha bwino kuchokera ku zokhwasula-khwasula pambuyo polimbitsa thupi mphindi 30 zoyambirira. mutatha kusewera masewera, kudya chakudya cholimba, chomwe chiyenera kutsatiridwa pasanathe mphindi 30-120 pambuyo pa kutha kwa masewera olimbitsa thupi. Tomato ndi chakudya chodziwika bwino, ndipo wina anganene kuti: chabwino, chapadera ndi chiyani pa iwo? Koma kwenikweni, masiku ano asayansi akukondwerera mochulukira tomato (organic) tomato, kupeza zinthu zothandiza kwambiri mmenemo. Komanso, tomato ndiwothandiza makamaka kwa othamanga, chifukwa. ali odzaza ndi zinthu zothandiza pakuchira pambuyo polimbitsa thupi, kuphatikiza vitamini B6. Ndi iye amene, monga zatsimikiziridwa mu mbewa, amathandizira kusunga mphamvu zambiri (monga glycogen) mu minofu. Wodzaza ndi antioxidants, tomato ali ndi zopatsa mphamvu zochepa (pafupifupi 1 calories mu 27 chikho cha tomato wosweka!) ndipo ali ndi mavitamini ambiri opindulitsa. Kumbukirani: 1) kutentha mankhwala a tomato (komanso kaloti) lokhalabe zambiri zothandiza katundu, ndipo ngakhale timapitiriza ena, 2) tomato musati kuphatikiza ndi nkhaka chakudya chimodzi. 6. Pasitala (spaghetti)
Tinkaganiza kuti pasitala ndi mtundu wina wa zakudya zovulaza kwambiri "za osauka." Ndipo ngati mukuwonda, ndiye kuti, ndizomveka kuchepetsa kapena kuthetsa pasitala. Nthawi yomweyo, ngati mumakonda masewera, makamaka kuthamanga kapena kupalasa njinga (mwachitsanzo, kugwiritsa ntchito maphunziro opirira), ndiye kuti palibe chomwe chingatsutse pasitala wamba. Ichi ndiye gwero lofunikira kwambiri lamphamvu nthawi zonse - chakudya chochepa - chomwe mudzafunika 100%! Zosavuta komanso zotsika mtengo (chabwino, zochulukirapo kapena zochepa: pasitala wa bulauni ndi wokwera mtengo 2 kuposa zoyera) nthawi yomweyo. Mbale ya pasitala ndi, malinga ndi akatswiri ambiri a masewera olimbitsa thupi ndi othamanga, imodzi mwa njira zabwino kwambiri zomwe mungadye maola 2.5-3 musanayambe ndi maola awiri mutatha kulimbitsa thupi kwambiri. Pasitala imapereka masitolo olemera a glycogen mu minofu kuti igwire ntchito zambiri, imapangitsa kuti shuga (shuga) aziyenda pang'onopang'ono m'magazi komanso kusinthasintha, kumateteza ku chizungulire ndi nseru panthawi yophunzira. Mosiyana ndi pasitala woyera, pasitala wa tirigu wathunthu ali kutali ndi zopatsa mphamvu zopanda kanthu (ngakhale othamanga amatsamira pasitala wopangidwa kuchokera ku ufa woyera wa semolina). Kapu ya pasitala yophika yophika imakhala ndi magalamu 2 a fiber! Kodi pasitala wa bulauni ndi chiyani - mwina mwamvetsetsa kale kuchokera m'ndime yapitayi - ndi tomato! Ndipo ngati zikuwoneka kwa inu kuti pasitala "bulauni" ndizovuta mwanjira ina, ingoyesani mitundu yosiyanasiyana: ndizosiyana kwambiri. Ndizothandiza kukanda yogurt, spirulina, mafuta opatsa thanzi kukhala pasitala - koma, osati ketchup. 7. tiyi wobiriwira
Othamanga amachikonda, osati chifukwa chotsitsimula, kukoma kokoma - tiyi wobiriwira ali ndi makatekini (mtundu wa antioxidant). Kafukufuku wopangidwa ku Japan pa mbewa atsimikizira kuti zosakaniza zopindulitsa za tiyi wobiriwira (tiyi wobiriwira) zimawonjezera kupirira. Kuphatikiza apo, tiyi wobiriwira amathandizira kuchepetsa kunenepa kwambiri (17% yochulukirapo ndi maphunziro amphamvu kwambiri), motero. kupititsa patsogolo masewera. Chofunika kwambiri, tiyi wobiriwira amachepetsa kuwonongeka kwa minofu panthawi yochita masewera olimbitsa thupi polamulira ma radicals aulere. Pomaliza, tiyi wobiriwira ndi "bwenzi lapamtima" la wothamanga komanso chifukwa ali ndi "zolondola", mlingo wochepa wa caffeine: 24-30 mg yokha pa galasi (poyerekeza, galasi la khofi wakuda lili ndi 120-170 mg ya caffeine), zomwe zakhala zogwira mtima pamathamangitsidwe a utali uliwonse. Kafeini pang'ono zedi zabwino kumapangitsa mantha dongosolo ndi amachepetsa anazindikira zolimbitsa thupi: subjectively, kumakhala kosavuta kuchita masewera olimbitsa thupi. Ndizomveka kuganiza kuti mlingo wochepa wa caffeine ndiwothandiza osati kwa othamanga okha, komanso kwa othamanga ena. 8. Madzi a kokonati
Ngati sindinakutsimikizireni za tiyi wobiriwira ndipo mukadali "motsutsa" caffeine mu ndalama zilizonse, yesani kumwa madzi a kokonati musanayambe, panthawi, komanso mutatha kulimbitsa thupi. Ngakhale atapakidwa, madzi a kokonati samataya makhalidwe ake opindulitsa - ichi ndi chakumwa chabwino kwambiri cha masewera kuti chibwezeretse madzi amchere m'thupi pamasiku ophunzitsidwa kwambiri! Madzi a kokonati ndi athanzi, abwino m'malo mwa zakumwa zamasewera monga Red Bulls ndi Gatorades, zomwe zili ndi shuga wambiri komanso caffeine. Ngati ndalama sizingathe kumwa madzi a kokonati nthawi zonse, madzi ndi nthochi ndi mandimu (kusakaniza mu blender) amalowetsa m'malo mwake: kusakaniza kumeneku kulinso ndi electrolytes yofunikira. Musanaphunzire, panthawi ndi pambuyo pake, musamamwe madzi opanda kanthu, makamaka pakumwa kamodzi, koma pang'onopang'ono, madzi a kokonati. Katundu pamtima ndi thukuta zidzachepa, masewera othamanga adzawonjezeka, kuchepa kwa madzi m'thupi kumachepa, ndipo pambuyo pa kalasi mudzamva bwino kuposa pamadzi! 9. Superfoods
Superfoods ndi mankhwala abwino kwambiri - iyi ndi njira yoti othamanga "awonjezere" ndi zakudya ndi mapuloteni, ndikudzikondweretsa okha. Koma chomalizachi ndi chofunikiranso, makamaka ngati mupereka zonse zomwe mungathe "mpaka mutagwetsa" tsiku lililonse. Muyenera kudya zakudya zambiri monga:
- Kinoya
- Phala (kapena zakumwa) kuchokera ku hempseed
- coconut ufa
- mpunga wakuda
- tef
- Tempe
- Mbeu ya Sesame ndi mafuta kuchokera pamenepo
- Peyala
- Burokoli
- green kale
- Ndi masamba ena
- Zipatso ndi ndiwo zamasamba zilizonse zakupsa zosachepera 5 servings patsiku. Zipatso ndi ndiwo zamasamba zambiri zimatchedwa "zakudya zapamwamba" masiku ano.
Panthawi imodzimodziyo, simuyenera kudalira nyemba, mpunga, mbatata, mafuta, zokometsera, zakumwa zotsekemera. Musapitirire "zanu" (payekha!) Mkaka wa mkaka ndi masamba osaphika ndi zipatso patsiku. Zonsezi zingayambitse kutopa kwa dongosolo la m'mimba, kutaya mphamvu, kugwedezeka kwa thupi, mantha, kuuma m'magulu - kapena, mosiyana, kutuluka thukuta kwambiri ndi ntchofu zambiri m'thupi. Chilichonse ndichabwino pang'ono - ndipo monga othamanga, tiyenera kudziwa malire athu! 10. Hercules (oatmeal)
Oatmeal ndi yofala pa kadzutsa, ndipo chifukwa chabwino - ndi "chakudya cha Hercules" (Hercules)! Akatswiri a zamasewera amalimbikira kuti 60% ya zopatsa mphamvu zanu zimachokera ku chakudya. **** Chifukwa chake, oatmeal ndi imodzi mwazinthu zosavuta komanso zopatsa thanzi zama carbohydrate - kuphatikiza pa zomwe zalembedwa pamwambapa! Wothamanga weniweni wa vegan ndi wokonzeka komanso wokondwa kudya phala nthawi iliyonse ya tsiku, makamaka popeza tsopano pali mitundu yambiri ya oatmeal yomwe ndi yabwino kudya padera ndikuwonjezera monga kudzaza mu smoothies. Phala la Hercules limakhala lodzaza ndi mavitamini ndi michere yofunika! Phale wotero ndi zipatso ndi zipatso ndi zabwino kwambiri. Kuphatikiza apo, mutha kuyikamo "zowonjezera zapamwamba" monga madzi a agave, madzi a atitchoku a Yerusalemu, madzi a mapulo, ngakhale spirulina (zotsatirazi zitha kuzolowera). Pazakudya zamasamba ndi zamasamba, pali zinthu zambiri zothandiza, ndipo simungathe kuzilemba zonse m'chinthu chimodzi! Mutu wa zakudya zathanzi kwa othamanga ndi wotakata komanso wosamvetsetseka. Choncho, nkhaniyi sikunena kuti ndi yokwanira, ndi imodzi mwa njira zomwe zingatheke pazakudya za "wobiriwira", wothamanga wamakhalidwe abwino. Zambiri zimaperekedwa kuti mudziwe zambiri. Ngati pali madandaulo a zaumoyo ndi zoletsa zaumoyo, malangizo a dokotala amafunikira. Nkhaniyi sikulimbikitsa kudzipangira mankhwala. * Zovuta kwambiri, pafupifupi, poyerekeza ndi omnivores (omnivores), chifukwa cha matenda aakulu, sitiroko, ndi matenda a mtima omwe amagwirizanitsidwa ndi kudya nyama. ** Kubwezeretsa "chiyani"? - othamanga ongoyamba kumene amafunsa nthawi zonse - kukonza minofu ndi kupereka zakudya m'kati mwa minofu, ndi mphamvu zonse zosungiramo mphamvu za thupi (osati mu minofu yokha) - mwachitsanzo, kubwezeretsa kukonzekera ku masewera olimbitsa thupi otsatirawa! *** Ndi munthu tsankho mkaka (izi ndi osowa), si zothandiza kwa inu. **** Zakudya zama carbohydrate - ma carbohydrate, ma carbs - pafupifupi mawu onyansa mu lexicon ya ambiri omwe amathandizira zakudya zathanzi. Chowonadi ndi chakuti zaka makumi angapo zapitazo, asayansi aku America adalengeza nkhondo yolimbana ndi chakudya. Masiku ano, ubwino wawo watsimikiziridwa. Pakati pamavuto omwe amachepetsa masewera olimbitsa thupi, akatswiri azakudya zamakono amatchula, mwa zina, kumwa zosakwana 50% ya zopatsa mphamvu kuchokera ku chakudya: othamanga akulimbikitsidwa osachepera 60%.