Maphunziro oyenerera samayamba ndi kutentha, koma ndi gawo la chakudya chokoma ndi chopatsa thanzi. Ngati mudzaza thupi ndi chidziwitso, kupambana pamasewera kumakhala kokondweretsa kawiri. Kodi kudya moyenera pa maphunziro mantha? Ndi zinthu ziti zomwe zingakuthandizeni kukwaniritsa zomwe mukufuna mwachangu? Kodi kupanga zakudya zothandiza? Akatswiri a mtundu wathanzi "Semushka" amawulula izi ndi zina zambiri.
Athlete's Food basket
Kwa othamanga, palibe chinthu chofunika kwambiri kuposa mapuloteni. Kupatula apo, ndi chinthu chofunikira kwambiri chomangira minofu. Ndi maphunziro okhazikika, tikulimbikitsidwa kuwerengera tsiku lililonse potengera 2-2. 5 g mapuloteni pa 1 kg kulemera. Ndikosavuta kuwerengera kofunikira pogwiritsa ntchito matebulo a calorie azinthu kapena mapulogalamu olimbitsa thupi amafoni. Ndizofunikira kuti mapuloteni azikhala muzakudya zonse zazikulu, pomwe amakhala osiyana: nyama, masamba ndi mkaka. Izi zikutanthauza kuti mudzafunika seti yapamwamba, kuphatikizapo nyama, nsomba, mazira, nyemba, dzinthu, mtedza ndi mkaka wothira.
Gwero lalikulu la mphamvu ndi chakudya. Mtundu umodzi wokha wa maphunziro ndi woyenera kwa akatswiri - odekha, kapena ovuta, chakudya. Amakhutitsa thupi ndi mphamvu zokhalitsa ndikusunga minofu mumtundu. Ndicho chifukwa chake muyenera kudalira mitundu yonse ya chimanga, mpunga wosapukutidwa, mkate wa rye, pasitala kuchokera ku durum tirigu, masamba, zitsamba. Koma ma carbohydrate othamanga, omwe amaimiridwa makamaka ndi maswiti ndi makeke, amayenera kuyiwalika kamodzi. Chokhacho chokhacho chingapangidwe osati zipatso zokoma kwambiri ndi zipatso.
Ndi kulakwitsa kwakukulu kuchotseratu mafuta pazakudya zamasewera. Kupatula apo, ichi ndi gwero lina lofunikira lamphamvu, kuphatikiza zolimbitsa thupi zopindulitsa. Ndikofunikira kuyandikira kusankha kwawo moyenera ndikuyang'ana ma unsaturated mafuta acid. Choncho, menyu nthawi zambiri ayenera kuphatikizapo nsomba za m'nyanja, nsomba zam'nyanja, nyemba, dzinthu, masamba obiriwira, mapeyala, mtedza ndi mbewu. Mafuta a azitona, linseed, sesame ndi soya ali ndi mafuta ofunikira kwambiri.
Mavitamini, ma micro-ndi macronutrients amatenga gawo lothandizira zomwe zimayambitsa njira zosiyanasiyana m'thupi. Vitamini A amathandizira kupanga maselo atsopano. Mavitamini a B amakhudzidwa ndi kagayidwe ndi njira za hematopoiesis. Vitamini C imapangitsa kuti mafupa ndi minofu ikhale yabwino. Vitamini E imapangitsa dongosolo la mtima ndi mitsempha, komanso kupanga mahomoni ofunika kwambiri. Komwe mungapeze mitundu yonseyi, mwachiwonekere - kuchokera ku masamba atsopano, zipatso ndi zipatso. Za zouma ndi zouma anzawo, nawonso, musaiwale.
Pali kuphunzitsa
Kulakwitsa kwina komwe kumachitika ndi ambiri oyamba kumene ndikuchita masewera olimbitsa thupi opanda kanthu m'mimba. M'pofunika kudya ola limodzi kapena awiri musanayambe maphunziro. Chachikulu ndichakuti musadye kwambiri ndikusankha zakudya zokhala ndi mapuloteni ambiri komanso fiber. Ndi bwino kuti musamadye mafuta konse. Turkey kapena nkhuku fillet ndi mpunga wa bulauni, saladi ndi masamba atsopano, nyemba ndi tuna, sangweji ya mkate wa tirigu ndi chidutswa cha tchizi chamafuta ochepa ndi saladi yamasamba ndi njira zingapo zovomerezeka.
Ngati palibe nthawi yokwanira ya chakudya chokwanira, mutha kukonza zokhwasula-khwasula zopatsa mphamvu. Nthochi, nkhokwe kapena zipatso zouma ndizoyenera kuchita izi. Chilichonse chomwe thupi limafunikira musanagwedezeke bwino ndi zipatso zouma "Semushka". Ndi gwero lambiri la mavitamini A, B, C, E, K, PP, komanso sodium, potaziyamu, magnesium, phosphorous, zinki, chitsulo, selenium, mkuwa. Zipatso zouma zimakhutitsa thupi ndi mphamvu ndikuwongolera machitidwe onse. Panthawi imodzimodziyo, samapanga kumverera kwa kulemera m'mimba, amatengeka mofulumira komanso popanda mavuto.
Sankhani zipatso zachikhalidwe kuchokera pamzere wa "Semushka" - ma apricots zouma, masiku achifumu, plums wakuda kapena nkhuyu. Amapangidwa kuchokera ku zipatso zazikulu komanso zapamwamba kwambiri malinga ndi ukadaulo wakale, motero amakhalabe ndi fungo loyambirira komanso kukoma kowala bwino. Choncho maganizo abwino musanayambe maphunziro ndi otsimikizika. Dzichepetseni ndi gawo laling'ono la 30-40 g la zipatso zouma posachedwa maphunziro. Chifukwa cha ma CD osavuta, mutha kupita nawo ndikukhala ndi zokhwasula-khwasula panjira yopita ku masewera olimbitsa thupi.
Pambuyo pa riboni yomaliza
Ochita masewera olimbitsa thupi amadziwa kufunika kophatikiza zotsatira zomwe zapezedwa panthawi yamaphunziro atangomaliza. Chowonadi ndi chakuti panthawiyi, pafupifupi ola limodzi, metabolism imathamanga. Ndikofunika kuti musaphonye mphindi ino ndikupatsa thupi zakudya zomwe zingathandize kulimbikitsa minofu ya minofu, ndipo ndikuchita nthawi zonse kumapangitsa kuti chiwerengerocho chikhale chokwanira komanso chochepa.
Choyamba, tikukamba za mapuloteni, osati nyama. Mtedza kuchokera ku "Semushka" ndizomwe mukufunikira.
Mapuloteni a masamba omwe ali mkati mwake amadyetsa mwachangu minofu ndikuthandizira kuchira msanga pambuyo pochita masewera olimbitsa thupi. Pokhala ma antioxidants amphamvu, mtedza umalimbana ndi ma free radicals omwe amawononga maselo amthupi. Komanso, amathandizira kwambiri kupanga maselo atsopano. Ndipo amakhazikitsanso kagayidwe ka mafuta, kuchepetsa pang'onopang'ono njira zotupa m'matenda, kupititsa patsogolo kufalikira kwa magazi, kukhala ndi phindu pamtima ndi dongosolo lamanjenje.
Maamondi amatenga malo oyamba pamtengo wa mtedza wamasewera kwambiri. Mutha kudzitsitsimutsa nokha ndi ma amondi ochepa ouma mutangomaliza maphunziro, kapena mutha kukonzekera zotsitsimutsa ndi kutenga nawo gawo. Pogaya 30 g wa amondi "Semushka" mu nyenyeswa, sakanizani ndi nthochi yodulidwa ndi sipinachi yochuluka. Thirani zonse 200 ml ya mkaka wa amondi ndi whisk mu homogeneous misa. Smoothie iyi imakhala ndi ma organic acid ndi ma antioxidants, omwe amafunikira thupi lotopa mukangolimbitsa thupi kwambiri.
Muzakudya zamasewera amateur, mutha kuchita popanda zovuta. Chinthu chachikulu ndikusintha pang'ono zakudya za tsiku ndi tsiku ndikuphatikiza zakudya zoyenera mmenemo. Zipatso zouma ndi mtedza "Semushka" ndi awo mosakayikira. Amakhala ndi michere yambiri yofunika kwambiri, yomwe ndi yofunika kwambiri m'thupi mwakuchita khama nthawi zonse. Sangalalani ndi kukoma kwachilengedwe kwa mtedza wosankhidwa ndi zipatso zouma mu mawonekedwe awo oyera, onjezani ku mbale zomwe mumakonda zolimbitsa thupi, phunzitsani phindu ndi chisangalalo.