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Kodi othamanga amadumpha chakudya cham'mawa?

Kodi othamanga amadumpha chakudya cham'mawa?

“Othamanga ambiri komanso ochita masewera olimbitsa thupi amachita madzulo komanso kudya chakudya cham'mawa ndi chakudya chofala kwambiri,” anatero wolemba wamkulu Dr. Lewis J. James wa Sukulu ya Masewera, Maseŵera olimbitsa thupi ndi Sayansi ya Zaumoyo pa yunivesite ya Loughborough ku UK.

Pambuyo pake, Kodi othamanga amadumpha chakudya? Kukakamizidwa kochokera kwa makolo, makochi ndi anzawo kungathandizenso kupewa kapena kuletsa chakudya, monganso madongosolo otanganidwa. Othamanga ambiri akusekondale, mwachitsanzo, amadumpha chakudya asanaphunzire, makamaka ngati masewerawa amachitika nthawi ya m'mawa.

Ndiye, Kodi othamanga amadya chiyani chamasana?

Othamanga: Chakudya chamasana choyenera

  • Kuwonda kwambiri kwa mapuloteni: Nsomba, Turkey kapena nkhuku yopanda khungu.
  • Zina zowuma: pasitala, mpunga, quinoa, semolina.
  • Zamasamba.
  • Chopangidwa ndi mkaka ndi/kapena chidutswa cha zipatso.

Kuphatikiza apo, Kodi granola ndiyabwino kwa othamanga? Mipiringidzo ya Granola nthawi zambiri imagulitsidwa ngati zokhwasula-khwasula zathanzi zamphamvu ndi othamanga ochita masewera olimbitsa thupi. Atha kupereka mphamvu musanayambe masewera olimbitsa thupi kapena kubwezeretsanso masitolo a glycogen pambuyo pake.

Chifukwa chiyani othamanga sayenera kudumpha chakudya? Kaya muli paulendo, kapena kunyumba ndi banja lanu, pewani kudumpha chakudya. Kudumpha kudya kungayambitse kuchepa kwa mphamvu, kuchepa kwa shuga m'magazi komanso kuchepa kwa metabolism. Ngati ndinu wothamanga kwambiri, kudumpha kudya kungathenso kuwononga thupi lanu zakudya zomwe mukufunikira kuti zithandize kukula ndi kukonzanso minofu.

Kodi kudya sikukupangitsani kuthamanga mwachangu?

Kuwotcha Pamaso Pakuthamanga Kwautali Kapena Kwambiri

Anthu ena amatha kusadya konse musanathamangire mtunda uliwonse, koma mumathamanga kwambiri ngati mudya chinachake.

Kodi othamanga amadya kangati patsiku?

Khalani ndi chizolowezi chodya chakudya cham'mawa tsiku lililonse mkati mwa ola limodzi kapena awiri mutadzuka, kenako idyaninso maola atatu kapena anayi aliwonse, pazakudya zisanu mpaka zisanu ndi chimodzi patsiku. Zakudya izi ziyenera kukhala zapang'onopang'ono mpaka zakudya zocheperako, zokhwasula-khwasula, ndi chakudya chamadzulo ndi pambuyo polimbitsa thupi kapena zokhwasula-khwasula tsiku lonse.

Kodi othamanga ayenera kudya zokhwasula-khwasula?

Zakudya zopatsa thanzi ndizofunikira kwambiri pazakudya za wothamanga. Kudya zakudya zopatsa thanzi kumapangitsa kuti mafuta azikwanira pamasewera, kumathandizira kuchira kwa minofu, kumathandizira kuchepetsa thupi ndikuwongolera magwiridwe antchito amisala. Othamanga ayenera kudya zakudya zitatu kapena zokhwasula-khwasula ziwiri kapena zinayi patsiku.

Kodi othamanga amadya kwambiri?

Achinyamata othamanga ali ndi zosowa zosiyanasiyana za zakudya kusiyana ndi anzawo omwe alibe mphamvu. Othamanga amalimbitsa thupi kwambiri, motero amafunikira ma calories owonjezera kuti alimbikitse masewera awo komanso kukula kwawo.

Kodi chakudya chabwino kwambiri kwa wothamanga ndi chiyani?

Sankhani zakudya zopatsa mphamvu monga zokhwasula-khwasula ndi tchizi zopanda mafuta ochepa, zofunda za tortilla ndi veggies ndi nyama yowonda, mazira owiritsa kwambiri, supu zamasamba kapena nyemba, mabokosi ang'onoang'ono a phala lopanda shuga, zipatso zatsopano, bagels kakang'ono kakang'ono ka tirigu. ndi peanut butter, pita mkate wokhala ndi hummus kapena pasitala wokhala ndi nkhuku yowotcha.

Kodi akatswiri othamanga amadya chiyani?

Zomwe othamanga amadya kwenikweni

  • Idyani masamba ambiri, nyemba ndi zipatso.
  • Idyani dzinthu zambiri (kuphatikiza buledi, mpunga, pasitala ndi Zakudyazi), makamaka tirigu.
  • Phatikizanipo nyama yowonda, nsomba, nkhuku kapena zakudya zamasamba monga tofu kapena nyemba pankhomaliro ndi chakudya chamasana tsiku lililonse.

Ndi phala lanji lomwe lili labwino kwa othamanga?

Zakudya Zamapuloteni Apamwamba

  • Special K Mapuloteni Komanso Mbewu.
  • Kashi Go Lean Cereal Yoyamba.
  • Mabisiketi A Tirigu Onse a Kashi.
  • Kutumiza Kusankha Mbewu Zazikulu Zakudya Zam'madzi.
  • Njira Yachilengedwe ya Optimum Power Blueberry Cinnamon Flax Cereal.
  • Granola Wapadera wa K Ochepetsa Mafuta.
  • Masango a Mbewu Zaumoyo.
  • Mapuloteni aku Cascadian Farm Granola.

Kodi granola imatha kupanga minofu?

Granola ndi chakudya chopatsa thanzi chomanga minofu, chifukwa ndichosavuta kuyenda nacho ndipo chimakhala ndi nkhonya zamphamvu zama calorie. Komabe, chikhalidwe cha granola chopatsa thanzi nthawi zambiri chimakhala chocheperako. Imadzaza ndi shuga, koma ilibe mapuloteni ambiri.

Kodi granola imamanga minofu?

Granola imadzazanso ndi ma carbs. "Kwa anthu okangalika, granola amadziwika bwino chifukwa chokhala gwero lazakudya zopatsa mphamvu kuti azilimbitsa minofu ndikupatsa mphamvu tsiku lotanganidwa," akutero Clark. "Mbewu ndi zabwino kwambiri kwa anthu othamanga kuti azilimbitsa minofu."

Kodi chingachitike ndi chiyani ngati othamanga achinyamata sadya mokwanira?

Ndiye chimachitika ndi chiyani ngati othamanga achinyamata sadya mokwanira? Matupi awo sangathe kuchita bwino kwambiri ndipo amatha kuphwanya minofu m'malo moimanga. Othamanga omwe samadya zopatsa mphamvu zokwanira tsiku lililonse sakhala othamanga komanso amphamvu momwe angakhalire ndipo sangasunge kulemera kwawo.

Kodi othamanga amatha nthawi yayitali bwanji osadya?

Kawirikawiri, ndizotheka kuti munthu akhoza kukhala ndi moyo pakati pa mwezi umodzi ndi 1 popanda chakudya. Popeza zinthu zambiri zimatengera kutalika kwa nthawi yomwe thupi limatha kukhala popanda chakudya, nthawiyi imasiyana pakati pa anthu.

Kodi wothamanga ayenera kudya kangati patsiku?

Choncho, ndi zakudya zitatu zokha, othamanga amatha kutaya mphamvu. Kuonetsetsa kuti muli ndi mphamvu zokwanira, pali mfundo ziwiri zomwe muyenera kukumbukira. Lamulo loyamba, lofunikira ndikudya 3 chakudya chokwanira. Chachiwiri ndi kudya zakudya zowonjezera zomwe mwakonzekera.

Kodi ndizithamanga tsiku lililonse?

Kuthamanga tsiku ndi tsiku kuli koyipa ku thanzi lanu chifukwa kumawonjezera ngozi yanu yovulazidwa mopitilira muyeso monga kusweka kwa kupsinjika, ma shin splints, ndi misozi ya minofu. Muyenera kuthamanga masiku atatu kapena asanu pa sabata kuti muwonetsetse kuti mukupatsa thupi lanu nthawi yokwanira yopumula ndi kukonza.

Kodi ndithamangire kadzutsa musanadye?

1) Kuthamanga musanadye chakudya cham'mawa kumatha kusintha zomwe thupi lanu limagwiritsa ntchito ngati mafuta. Matupi athu amatha kupanga mphamvu kuchokera kuzinthu zosiyanasiyana zolimbitsa thupi m'mawa. Titakhala ndi mwayi wodya tisanachite masewera olimbitsa thupi, ma carbs osungidwa mu minofu ndi chiwindi (chotchedwa glycogen) amatha kutipatsa mphamvu kupyola ma kilomita angapo am'ma am.

Kodi kuthamanga bwino usiku kapena m'mawa?

Kuthamanga kwamadzulo kumathandiza kuchepetsa kuthamanga kwa magazi usiku; komanso kuthamanga madzulo kapena madzulo kumakuthandizani kukonza mawonekedwe anu ndikumanga minofu. Sayansi imati nthawi yabwino yothamanga ndi masana kapena madzulo. Komanso, ngakhale kuti madzulo ndi abwino kwa kuthamanga kwamtunda wautali, madzulo oyambirira ndi abwino kwa othamanga.

Kodi othamanga amadya chiyani patsiku?

Zomwe othamanga amadya kwenikweni

  • Idyani masamba ambiri, nyemba ndi zipatso.
  • Idyani dzinthu zambiri (kuphatikiza buledi, mpunga, pasitala ndi Zakudyazi), makamaka tirigu.
  • Phatikizanipo nyama yowonda, nsomba, nkhuku kapena zakudya zamasamba monga tofu kapena nyemba pankhomaliro ndi chakudya chamasana tsiku lililonse.

Kodi ndibwino kudya zakudya zitatu kapena zisanu?

Koma kufufuza kolamuliridwa mwa anthu kumasonyeza kuti kudya zakudya zing’onozing’ono 12 n’kopanda phindu poyerekezera ndi kudya katatu kapena kanayi patsiku, kokhala ndi chiŵerengero chofanana cha ma calories.” Kudya nthochi, chinanazi, ndi malalanje musanagone kungakuthandizeni kugona bwino. Akatswiri ena amavomereza.

Kodi othamanga amadya mkate?

Mulimonse momwe mungagawire, mkate ndi chakudya chofunikira kwambiri kwa othamanga ambiri, makamaka chifukwa mkate umapereka njira yabwino yodyera chakudya cham'mawa cham'mawa kapena sangweji yamasana.

Kodi othamanga ayenera kumwa chiyani?

Zakumwa zamasewera monga Gatorade, Powerade, ndi All Sport zitha kukupatsani mphamvu zofunikira pakuchita kwanu. Amapangidwa kuti azisintha madzi mwachangu ndikuwonjezera shuga (glucose) wozungulira m'magazi anu.

Kodi tchipisi ndiabwino kwa othamanga?

Pewani zokhwasula-khwasula zomwe zili ndi mafuta ambiri ndi shuga. Zitsanzo zina ndi madonati, makeke, tchipisi ta mbatata, maswiti, ndi soda. Zakudya zimenezi zilibe zakudya zopatsa thanzi. Iwo sangakupatseni mphamvu zomwe mukufunikira kuti muchite bwino pamasewera olimbitsa thupi komanso masewera olimbitsa thupi.

Kodi zakudya zabwino za othamanga ndi ziti?

Zakudya

  • Zipatso.
  • Oatmeal.
  • Zamasamba zokhuthala. (mbatata zoyera/zoyera, sikwashi)
  • Zamasamba zosakhuthala. (broccoli, masamba obiriwira)
  • Mkate wa tirigu wonse kapena crackers.
  • Zakudya zokhala ndi fiber zambiri, zopanda shuga.
  • Kinoya.
  • Mpunga wakuda kapena wamtchire.

Kusiya ndemanga

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