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Kungofanana nekuva nemangwanani emangwanani kunoonekwa sekudya kwakakosha kwazvo kwezuva, chikafu chekutanga-kwekudzidzira chakakosha zvakafanana. Kune vazhinji vasingazive zvekudya vasati varovedza muviri. Muchikamu chino, isu tinokanda mwenje pane izvo zvekudya zvekudya usati waita Workout.
Kuita kuti muviri wako uve pamberi pekurovedza muviri kwakakosha. Kubatsira muviri wako kuita zvirinani uye kupora nekukasira mushure meimwe neimwe yekurovedza muviri, unofanirwa kuona kuti muviri wako une mafuta akakwana ekuti uzviite.
Izvi zvinogona kuitwa nekudya mhando chaiyo yezvikafu zvine zvakawanda zvinovaka muviri zvakaita makabhohaidhiretsi, mafuta, mavitamini uye zvicherwa [1] .
1. Mabhanana
Bhanana isosi yakanaka yemakabhohaidhiretsi uye mapuroteni anozopa muviri wako mafuta anoshanda ekurovedza muviri. Iyo zvakare ine potasium iyo inobatsira mune mhasuru uye tsinga basa. Chidzidzo chakaratidza kuti vaichovha mabhasikoro vaidya bhanana kana peya nemvura vaive ne50% yekukurumidza kupora nguva zvichienzaniswa neavo vanonwa mvura chete [piri] .
2. Oats
Oats yakazara nefiber, makabhohaidhiretsi uye mapuroteni anopa muviri wako simba panguva yekurovedza muviri. Oats ane B mavitamini anobatsira kushandura makabhohaidhiretsi kuita simba. Oatmeal ine michero uye nzungu ndiyo yakanaka pre-yekurovedza chikafu chevanhu vanoita yakawanda yemoyo cardio.
3. Chingwa chezviyo chose
Chidimbu chechingwa chezviyo chakazara sosi yakanaka yemakabohydrate. Unogona kuve nechingwa chezviyo chakazara nemazai akaomeswa-mapuroteni akawedzerwa mapuroteni maminetsi makumi mashanu nemashanu usati watanga kushanda [3] .
4. Zvibereko zvinotsvedzerera
Michero Smoothies inoshamisa pre-Workout chikafu nekuti ine akasiyana mavitamini, zvicherwa uye antioxidants. Zvibereko Smoothies zvakare zvinogona kukurumidza kugayikwa nekuti zvine musanganiswa weakareruka uye akaomarara makabhohaidhiretsi kuti akupe simba pamberi pebasa [4] .
5. Mazai
Vazhinji vanhu vanotenda kuti mazai emazai ane mafuta ayo asingafanire kudyiwa. Asi iko kutenda kusiri iko sekudzidza kunoti mazai emazai ane mapuroteni pamwe nezvimwe zvakakosha zvinovaka zvisingawanikwe mumazai machena. Kudya mazai emazai usati warovedza muviri kunobatsira mukusimudzira kugona kwemuviri kushandisa puroteni mumhasuru [5] .
6. Muchero uye yogati
Zvibereko zvakapfuma mumavitamini uye zvicherwa uye yogati yechiGreek izere nezvakawanda zvakakosha zveprotein. Kudya michero ne yogati hakuzongopisa muviri wako chete asiwo kunopa makabhohaidhiretsi kumuviri. Protein iri mu yogati inodzivirira kukuvara kwemhasuru uye rubatsiro mukudzoserwa kwemhasuru.
7. Huku zamu
Kana iwe uri kuronga kudya chimwe chinhu chinozadza pamberi pebasa, iwe unogona kusarudza yechipfuva chehuku. Iwe unogona kuikisa kana kuiwedzera mune yako saladhi. Chipfuva chehuku chine mapuroteni epamusoro-soro ayo anodikanwa pakuvaka mhasuru [6] .
8. Michero yakaomeswa
Zvibereko zvakaomeswa zvakare sarudzo huru yekudya usati wadzidzira. Imhaka yekuti michero yakaomeswa yakareruka uye ivo vanozadzwa nemahydrohydrate ayo anozopa muviri wako simba rekukurumidza pasina kukuremedza. Iwe unogona kunge wakaomeswa apricots, ma berries, maonde uye chinanazi.
9. Saladi yekotapeya
Avocado ine yakakwira oleic acid iyo inobatsira nekugadzirisa maseru. Kana iwe ukadya maavocados usati warovedza muviri, zvinodzora kuzvimba mumuviri. Uye zvakare, iri zvakare yakakwirira mu fiber uye mafuta ane hutano ayo anokuchengetedza iwe kuguta uye usinga nzara paunenge uchishanda kunze [7] .
Chii Chinofanira Kuva Iyo Nguva Gap Pakati Pekutanga-Workout Kudya Uye Yako Workout
Nguva yekudya kwako usati waekisesaiza yakakosha. Kuti uwane zvizhinji zvekubatsira panguva yekurovedza muviri, edza kudya chikafu chine makabhohaidhiretsi, mapuroteni nemafuta maawa 2-3 usati waekisesaiza [8] .
Muchiitiko kana iwe usina nguva yakawandisa, idya chikafu chakapfuma mumakabhohaidhiretsi uye mapuroteni angangoita maminetsi makumi mashanu neshanu usati wadzidzira.
Pre-Workout Chikafu Chirongwa
2-3 maawa usati waita Workout yako
- Yakaonda mapuroteni, mupunga wakasviba uye miriwo yakakangwa
- Sandwich yakagadzirwa nechingwa chezviyo chakazara, mapuroteni akaonda uye padivi saladhi
- Mazai omelette uye chibage chakazara-gorosi neavocado inopararira uye kapu yemichero.
Maawa maviri pamberi pebasa rako
- Yese-zviyo zviyo nemukaka
- Mukombe weoatmeal une michero kana michero yakaomeswa
- Zvibereko smoothie
- Sandwich yakagadzirwa nechingwa chezviyo chose
1 awa kana zvishoma pamberi pebasa rako
- Greek yugurt nemichero
- Mbiya yemichero
Kupedza...
Itai kuti muviri wako uwedzere huwandu hwakakwana hwezvakanaka usati wadzidzira uye idya chikafu chako maawa mashoma 2-3 usati wadzidzira. Sarudza zvekudya zviri nyore kugaya, kunyanya kana kurovedza muviri kwako muawa imwe kana zvishoma kuti udzivise kusagadzikana kwemudumbu.
