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Chikafu chinovaka muviri mushure memusangano wekusimbisa muviri chakakosha kwazvo kuchengetedza muviri wakagwinya. Kana iwe uine chinangwa chekuramba wakakwana, une chokwadi chekuisa mukuyedza kuzhinji panguva yako yekurovedza zvikamu. Kwete kungoita musangano wekudzidzira, asi kudya kwemashure-kwekuita basa kwakakosha zvakare.
Nekudaro, zvakaonekwa kuti vanhu vanowanzoisa mukuwedzera kushanda nesimba uye nepfungwa pakuronga kudya kwavo kwekutanga-kwekudzidzira. Pane kupesana, iyo yekumashure-yekurovedza kudya inobata zvakanyanya kukosha uye inoda kunyatso kuronga uye kugadzirira.
Mushure mekupedza chinamato kuchinjisa mhasuru dzako uye kuzvinetesa nekuda kwemhedzisiro yakanaka, haufanirwe kukanganwa kuripa muviri wako nechikafu chine hutano, chinopa simba.
Sei Zvakakosha Kuti Idye Mushure meKo Workout Session?
Mumuviri wedu unokanganiswa nenzira dzinopfuura imwe mushure mekurovedza muviri. Pakurovedza muviri, muviri wedu unoshandisa zvitoro zveglycogen mumhasuru semafuta ekufambisa. Izvi zvinoita kuti mhasuru dzishayikwe neglycogen. Izvo zvakare zvinogona kuti nguva yekurovedza muviri inogona kukonzera mapuroteni mumhasuru dzemuviri wako kukuvara [1] [piri] .
Uye, kana iwe uchinge wabuda, muviri wako unopisa mafuta kubva kune chero chinhu chawakadya usati waita Workout, iyo inoputsa iyo yakachengetwa glycogen. Tsandanyama dzako dzinotanga kushandisa puroteni iripo kuvakazve nekugadzirisa zvinyama mukati memaawa mashoma ekushanda.
Muviri Wako Unoshanda Sei Mushure Mechirongwa Chekudzidzira?
Mukati memaminetsi makumi mana nemashanu mushure mekurovedza muviri, muviri wako unonyanya kugona kutora makabhohaidhiretsi nemapuroteni, izvo zvaungasaziva. Kana iwe uchida kuvaka yako mhasuru, iwe unofanirwa kudya 30 g yeprotein uye 30-35 g yemakabohydrate mukati memaminitsi gumi nemashanu mushure mekudzidzira [3] .
Uye kana iwe uchida kugara muchimiro nekuderedza uremu, unogona kutora nguva yako uye kudya mukati memaminetsi makumi mashanu nemashanu iwe uchipedza yako Workout.
Mushure memusangano wekudzidzira, muviri wako unoda zvikafu zvinovaka muviri kuti zvigadzirise mhasuru uye kugadzikana mashuga eropa [4] . Nekudaro, zvakakosha kuti udye musanganiswa wezvikafu zvinogona kuvandudza kupora mushure mekudzidzira. Tarisa uone zvimwe zvekudya zvinonyanya kubatsira zvaunofanira kuwedzera mune yako runyorwa rwekudya-mushure mekudzidzira kudya.
1. Yoghurt yechiGiriki
Greek yoghurt ine yakapetwa kaviri huwandu hweprotein uye makabhohaidhiretsi zvichienzaniswa neyakajairwa yoghurt. Unogona kusanganisa yogati nezviyo nemichero nekuti michero inorongedza zvidiki-zvinova zvakaratidza kuti zvinorwisa mhasuru [5] .
2. Zvibereko
Yakapetwa nemahydrohydrate ane hutano uye anogaya anobatsira muviri kuputsa zvinovaka muviri, michero chinhu chakakosha kuwedzera kune yekumashure-kwekudya [6] . Zvibereko zvakaita sepineapple zvine anti-kupisa zvivakwa zvinobatsira mukugadzirisa mhasuru uye kiwi inobatsira kugaya.
Iwe unogona zvakare kusarudza mabriji nebhanana zvakare nekuti mamorekuru aripo mumabhanana anogona kukurumidza kusvika kune mhasuru nyama dzemuviri wedu uye anogona kuzadza awo anodiwa kwazvo glycogen mazinga, nekudaro achivasimbisa [7] . Banana mukaka smoothie yakanaka sarudzo.
3. Mazai
Mazai ndiwo akakwana mashure mekurovedza muviri chikafu nekuti iwo ane maprotein mazhinji uye zvakare sosi yakanaka yezvimwe zvinovaka muviri, izvo zvinobatsira muviri wako kugadzirisa mushure mechikamu chakanyanya chejimini [8] . Unogona kuva nemazai chero nenzira yaunoda, ingave yakatswinywa, yakabikwa, yakabikwa kana yezuva rakatarisa kumusoro.
Kurasa iyo yolk uye kuva chete nemazai machena zvakare sarudzo yakanaka sezvo mazai machena asina mafuta kana cholesterol. Nzira yakanakisa yekuve nemazai mushure mekudzidzira kwako kuve neavashanu vachena mazai uye rimwe chete zai rakasanganiswa - kubvisa zvakanyanya mabhenefiti eazai machena pamwe nejeki rezai rimwe [9] .
4. Mbatatisi dzinonaka
Nhapitapi dzakatapira dzakanaka pakupa makabhohaidhiretsi inova sarudzo yakanakisa mushure mekudzidzira kwakasimba. Ichi chikafu chikuru chine magiramu 26 emakabohydrate kudzorera yako glycogen kupihwa. Uyezve, iinewo hutano hwakanaka hwefibre kuti ugare wakazara kwenguva yakareba [10] .
5. Yese-yezviyo Kudya kwemangwanani
Mushure mekurovedza muviri, sarudza puroteni yakakwira, yakakwira-faibha, isina shuga yezviyo. Mbiya yezere-yezviyo zviyo zvakakwana kudzorerazve yako maseru esimba zvitoro. Iwe unogona zvakare kuenda kune oatmeal yakapetwa nealmond butter kana dhishi repuroteni poda [gumi neimwe] . Iwe unogona zvakare kuva nechingwa chezviyo chakazara.
6. Nzungu
Kudya hushoma nzungu ndiyo sarudzo yakanakisa yekutsiva iwo akapera mazinga eglycogen mumhasuru. Ivo vanobatsira kuwedzera masimba ako esimba uye kukurudzira mhasuru synthesis. Maamondi, michero yakaomeswa semazambiringa akaomeswa ndeimwe sarudzo yakanaka [12] .
7. Broccoli
Kunyura mazino ako mumuriwo wakasvibira uyu kunogona kuita zvakanakira kuneta kwako mushure mekudzidzira. Kuve wakapfuma muvhitamini K uye choline (macronutrient iyo yakakosha mukushanda kwenhengo dzakakosha dzemuviri wedu sechiropa, huropi, nezvimwewo), broccoli inoita basa rinoshamisa mukusimudzira masimba emagetsi post maekisesaizi [13] .
8. Dzinomera
Chinhu chakanakisa sosi yezvikafu zvinopa simba, zvinomera zvakazara nema enzymes, mavitamini, zvicherwa uye mapuroteni. Sezvo zvinomera zviri muchimiro chechikafu chakatemerwa, zvinogaya zviri nyore nemuviri uye simba rakachengetwa rinotamisirwa nyore nyore kuhurongwa hwedu. [14] .
9. Salmoni
Salmon ine omega-3 fatty acids iyo inobatsira kudzikisira post-Workout mhasuru kuzvimba kunokonzera kusuruvara. Aya mafuta ane hutano anozivikanwawo nekuwedzera mafuta kupisa. Iwe unogona kuwedzera maorivhi kuhove kuti uwedzere muyero wemafuta ane hutano zvakare [gumi neshanu] .
10. Mukaka wekokoreti
Mukaka wekokoreti chimwe chinwiwa chinogona kuve uine post-Workout. Chinwiwa chine makabhohaidhiretsi uye mapuroteni anodiwa kuti mhasuru ipore. Iyo yemukati yemvura inozotsiva zvakare mvura yakarasika seziya nemukaka uye ichapa calcium iyo inobatsira muviri kuti upore nekukurumidza [17] .
Pamashoko ekupedzisira…
Izvo zvinogara zvichikurudzirwa kuti iwe udye chikafu chakapfuma muma carbs uye mapuroteni nekukurumidza kana uchinge wapedza kurovedza muviri. Nyanzvi zhinji dzezvehutano dzinokurudzira kuti udye chikafu chako mukati menguva yemaminetsi makumi mana nemashanu ekurovedza muviri.
Ramba uchifunga mupfungwa dzako kuti post nguva yekurovedza muviri, haufanire kugara usina chikafu chinopfuura maawa maviri. Kutevedzera kudya kwakanaka, kunovaka muviri mushure mekudzidzira kunobatsira iwe kuenda nenzira yakareba mukuzadzisa zvinangwa zvako zvemuviri.
