Zokhwasula-khwasula zili ndi mbiri yoipa - zimaonedwa kuti zili ndi zakudya zochepa komanso zimangokhutiritsa pang'ono zilakolako za chakudya. Komabe, ngati mumathera maola ambiri mukuchita masewera olimbitsa thupi, kudya zakudya zopatsa thanzi kumakhala gawo lofunikira lazakudya zanu chifukwa zimalimbitsa thupi lanu musanachite masewera olimbitsa thupi komanso kuchira pambuyo pake.
Zakudya zokhwasula-khwasula ndiye gwero lamafuta othamanga kwambiri m'thupi lanu panthawi yolimbitsa thupi, ndiye kuti ndi chiyani komanso mukadya zakudya zopatsa thanzi ndizofunikira kwambiri. Ndipo ngati mukudya zakudya zopanda thanzi, zokhwasula-khwasula zomwe mumasankha zimatha kukhudza kwambiri momwe mumachitira masewera olimbitsa thupi ...
Nawa maupangiri atatu a othamanga a vegan amomwe mungadyetsere zakudya musanachite masewera olimbitsa thupi komanso mukamaliza.
Zakudya zopatsa thanzi musanachite masewera olimbitsa thupi
Maziko a chokhwasula-khwasula chanu musanayambe kulimbitsa thupi ayenera kukhala chakudya cham'thupi chovuta chomwe chingakupatseni mphamvu kuti muthamange mtunda wowonjezera kapena kutenga seti ina. Koma ma carbs amatha kukhala olemetsa, ndipo othamanga amalimbikitsidwa kuti asankhe ma carbs opepuka omwe samayambitsa kukokana m'mimba komanso kulefuka. Zitsanzo zabwino zama carbohydrate opepuka ndi nthochi, madeti, ndi maapulo.
Ndikofunikira kuganizira za nthawi yapakati pa zokhwasula-khwasula ndi masewera olimbitsa thupi. Ngati mukukantha musanapite kumalo ochitira masewera olimbitsa thupi, sankhani zipatso. Ndipo ngati muli ndi nthawi yoposa ola limodzi kuti muyambe kulimbitsa thupi, sankhani zokhwasula-khwasula monga oats ndi mtedza zomwe zidzakupatsani mphamvu kwa nthawi yaitali ku thupi lanu logwira ntchito mwakhama.
Nkhani yabwino ndiyakuti mitundu yambiri ya mapuloteni am'mera ndi osavuta kugaya kuposa mapuloteni anyama, zomwe zimapatsa mwayi kwa ma vegan pankhani yodya zakudya zolimbitsa thupi zisanachitike. Masamba obiriwira monga sipinachi ndi letesi wa ku romaine ndi osavuta kugaya ndipo amapereka mphamvu zoyera ku thupi lanu. Ndipo kuti musamamve kulemera, pewani zakudya zamafuta ambiri musanachite masewera olimbitsa thupi.
Chakudya china chachikulu chisanakhale cholimbitsa thupi ndi yamatcheri owuma, chifukwa ndi gwero labwino lazakudya zopatsa mphamvu komanso ma antioxidants ochepetsa kutupa. Nthochi zimathandizira kupewa kutopa kwa minofu ndi kuwawa, pomwe yogati ya vegan yokhala ndi zipatso ndi gwero lalikulu la mapuloteni ndi antioxidants.
Kuti muthetse ludzu lanu musanachite masewera olimbitsa thupi, tengani botolo lamadzi a kokonati kuti muthandize thupi lanu kukhala lamadzimadzi, kukhalabe ndi ma electrolyte, komanso kuthana ndi kutopa.
Muli ndi ola limodzi kapena awiri musanayambe komanso mutatha masewera olimbitsa thupi, choncho konzani zokhwasula-khwasula zanu pasadakhale ndikupita nazo. Nthawiyi iyenera kugwiritsidwa ntchito kubwezeretsa mphamvu, kuwongolera insulini ndikubwezeretsanso chakudya m'thupi. Kafukufuku akuwonetsa kuti kudya zakudya zoyenera pa nthawi yoyenera kungathandize kukonza minofu yowonongeka ndikubwezeretsanso mphamvu zosungiramo mphamvu, zomwe zingakhale ndi zotsatira zabwino pa ntchito ndi thupi.
Zakudya zopatsa thanzi mukatha kulimbitsa thupi
Anthu ambiri amazengereza kudya atangomaliza masewera olimbitsa thupi chifukwa kudya zopatsa mphamvu atangotaya kumawoneka ngati kopanda phindu. Komabe, kudya mkati mwa ola limodzi la masewera olimbitsa thupi kumapindulitsa. Amakhulupirira kuti mutangomaliza masewera olimbitsa thupi, muyenera kubwezeretsanso zakudya m'thupi, zomwe zingathandize kubwezeretsa ndi kutsitsimutsa minofu yochuluka. Kuti mupewe kutopa kwa minofu, khalani ndi zokhwasula-khwasula mphindi 15-30 mutatha kulimbitsa thupi. Mukazengereza kubwezeretsanso nkhokwe zosungiramo zakudya m’thupi lanu, m’pamenenso minofu yanu imayamba kuchira.
Kusakaniza kwabwino kwa mapuloteni ndi chakudya chamafuta ndikwabwino pano, monga kaloti ndi hummus, nyemba zoyera zokazinga, chisakanizo cha maamondi athunthu ndi mbewu za dzungu. Njira yofulumira komanso yosavuta yokhwasula-khwasula ndikugwedeza puloteni yokhala ndi ufa wa vegan protein. Ndipo ngati muli ndi nthawi yophika, pangani saladi yozizira ndi broccoli, mpunga wamtchire ndi edamame kuti muthe kulimbitsa thupi pambuyo pa masewera olimbitsa thupi. Mapuloteni a vegan monga tofu, tempeh, ndi seitan nawonso ndi abwino pakudya pambuyo polimbitsa thupi.
Zokhwasula-khwasula Zoyenera Kupewa
Chakudya chopanda nyama sichabwino kwenikweni kapena chabwino kwa thupi. M'malo mwake, zakudya zina zamasamba ziyenera kupewedwa chifukwa zimakulemetsani ndi mafuta osafunikira komanso ma calories opanda kanthu popanda mapuloteni ndi chakudya chomwe thupi lanu limafunikira. Tchipisi zamasamba ndi ma muffins amagwera m'gulu ili, monganso pasitala woyera ndi mpunga. Kuphatikiza apo, pafupifupi zakudya zonse zamasamba zozizira ziyenera kupewedwa chifukwa zimakhala ndi zoteteza zomwe zimapangitsa kuti thupi lizigwira ntchito movutikira. Muyeneranso kupewa mipiringidzo ya granola, yomwe, ngakhale ili yabwino kudya, imakhala ndi shuga, zomwe zimangopereka mphamvu kwakanthawi kochepa.
Malangizo opatsa thanzi awa atha kukhala othandiza kwa onse omwe ali ndi zigawenga, koma makamaka kwa omwe amasewera masewera komanso amathera nthawi yochuluka akugwira ntchito molimbika mu masewera olimbitsa thupi.