Mfundo za Sports Zakudya pa nthawi Thupi Misa

Basic malamulo "zakudya" pa m'ndandanda wa misa ya thupi ali oyenera wina aliyense ndipo satenga nthawi kuchita ndi mwa zakudya masewera.

Mfundo za zakudya masewera:

1. Kuti kuonjezera calorie ndi kuchuluka kwa chakudya ayenera pang'onopang'ono, kuti sichichititsa chisokonezo m'mimba.

2. Ndi kofunika kudya mkulu-kalori zakudya kuti pa tsiku la nambala yake inali kuposa chakudya otsika-mafuta (za 60-80% ya lamulo tsiku).

3. Chiwerengero cha chakudya aakulu ngati nkotheka, i.e. 6 pa tsiku. Iwo ali osavomerezeka kuchepetsa chakudya chifukwa zimenezi zingayambitse kuwonjezeka mu minofu adipose, koma osati mu minofu, lomwe ndi cholinga chachikulu cha mphamvu. Ambiri mwa zopatsa mphamvu ayenera kudya kwa 15,00 chakudya ndi yabwino kudya zakudya zomanga thupi ndi chakudya mosavuta zidyeke.

4. Chepetsani kumwa zipatso ndi maswiti, munali chakudya kudya ndi zina mafuta (soseji, batala, mafuta anyama). Fast chakudya ndi ambiri ankafunika pambuyo thupi. Panthawi imeneyi, ngakhale analimbikitsa iwo kudya.

5. M'pofunika kumwa madzi. Daily mlingo pa nthawi kulemera - 3 malita. Paliponse pamene pali kufuna kumwa, muyenera kuchita izi kupewa madzi m'thupi, zomwe zikuwononga amakhudza thupi lonse.

6. Training ayenera bwino anaika mu njira yakuti theka la ora pamaso maphunziro ndipo pambuyo pa theka la ola pambuyo kotheka kudya.

7. Chiwerengero cha zopatsa mphamvu kulowera ziri motere: 60% - chakudya, 30% - mapuloteni 10% - mafuta.

8. Mfundo zikuluzikulu za zakudya masewera: zopatsa mphamvu kuwotchedwa pa zolimbitsa sayenera upambana chiwerengero cha zopatsa mphamvu kudya. Ie mfundo imeneyi ndendende malangizo pandunji pa kuonda.

Pamene iyo iyamba kukula thupi, muyenera bwino aziona chilichonse mapaundi. Ganizirani bwino masiku 2-3. Ngati chinachake sinditi kuonjezera, muyenera kudya kwambiri mpaka iwo amakula magalamu 700 pa sabata. Izi ndi njira yabwino.

Kodi ayenera kukhala maziko a zakudya? Choyamba, ndi Taphunzira nyama, nsomba, mazira, mkaka, mtedza (zedi zing'onozing'ono), bowa, zipatso, masamba. Usachite wabisa kuti agwiritse ntchito mavitamini wapadera kukhalabe chitetezo cha m'thupi ndi matenda mthupi. Mukhozanso kuyesa maofesi masewera, mwapadera kuti zigwirizane ndi makhalidwe zonse ndi miyezo zakudya za asilikali a minofu misa. Tsopano pa msika pali mitundu mwachilungamo lonse maofesi, onse kupanga zoweta ndi achilendo. Kulumikizana ndi kutenga mapuloteni n'chofunikira abwino kuika thupi. Mapuloteni ayenera kumwedwa mawola 3-4. Monga m'kati kuonda, ndi ya kulemera chingachitike amasiya. Osadandaula, izi ndi ndondomeko yachibadwa pambuyo masabata angapo ingachititse. mphamvu Main kupitiriza.

Kamodzi pa sabata bwino kudziwa madzi, mafuta ndi minofu bwino. N'zokayikitsa kuti adzachita kunyumba, koma malo apadera kupereka zithandizozi. Mamba mbali tsopano amagulitsidwa m'masitolo, koma yolondola mawu awo sangakhoze kungakupatseni makamaka ngati mtengo analogues wa opanga yachilendo.

Ngati mutsatira malangizo ndi maganizo kukonza ndondomeko misa akulembedwa sizitenga nthawi yaitali.