Zomwe muyenera kumwa mukamachita masewera olimbitsa thupi: ndi chiyani chomwe chili chabwino?

Sikuti aliyense wothamanga amene amadziwa zomwe amamwa akamaphunzira. Komabe, ndizabwino ngati, makamaka, akumvetsetsa kuti kumwa ndikofunikira. Zimangotsalira kuti mumvetse zomwe mungamwe ndi zomwe simungamwe, ndikumvetsetsa mutuwo - chifukwa chiyani kuli kofunikira konse?

Munkhaniyi, tiona zakumwa zabwino kwambiri mukamachita masewera olimbitsa thupi, komanso kuzindikira zakumwa zomwe zingakhale zovulaza kapena zopanda ntchito.

Mungamamwe bwanji mukamachita masewera olimbitsa thupi

Wothamanga aliyense amabwera ku masewera olimbitsa thupi ndi cholinga chapadera: kumanga minofu, kuonda, kukonza mawonekedwe, kuwonjezera kupirira, ndi zina zambiri. Kuchita masewera olimbitsa thupi kwambiri kumabweretsa kuchepa kwamadzimadzi. Kunyalanyaza izi kumatha kubweretsa thupi ku zotsatirapo zoyipa.

Anecdote: "Zimadziwika kuti munthu ndi madzi 80%. Chifukwa chake titha kuwona ngati dziwe lakuimirira. "

Kuseka ndiko kuseka, ndipo pali chowonadi chochuluka mu nthabwala iyi. Zowonadi, selo lirilonse la thupi lathu: ubongo, minofu, mafupa, magazi - amapangidwa ndi madzi. Amagwira nawo ntchito zofunikira zonse - amatsuka matumbo, amachotsa poizoni ndi poizoni, amalimbikitsa kuziziritsa (thukuta), amakhala ndi gawo labwino la mchere.

Kutaya kwamadzimadzi panthawi yochita masewera olimbitsa thupi kumabweretsa kusalinganika kwamagetsi. Zotsatira zake ndi ziti?

1. Kukhuthala kwa magazi kumawonjezeka, chifukwa chake katundu pamtima komanso mitsempha yamagazi imakula;
2. Minofu ya minofu ilibe mpweya wabwino komanso zinthu zopatsa thanzi;
3. Mphamvu imakula, chidwi cha anthu chimachepa;
4. Mwamtheradi njira zonse zamagetsi zimachedwetsa, kuphatikiza kuwonongeka kwa mafuta. Chifukwa chake, kuphunzitsa kuwonda kumakhala kopanda tanthauzo;
5. Ma amino acid ndi zinthu zofunika kusinthanso ndikukula zimaperekedwa ku minofu pang'onopang'ono, chifukwa chake sikukula. Zovuta zamagetsi zilinso m'ng'anjo;
6. Kuchuluka kwamadzimadzi kosakwanira pakuthira kwamafundo kumathandizira kukulitsa matenda ndi ululu;
7. Kutaya madzi m'thupi kumalepheretsa kugwira ntchito bwino, kupirira, kumatha kubweretsa kutentha kwambiri, kukomoka, ngakhale kugwidwa;
8. Tsiku lotsatira kulimbitsa thupi, minofu imapweteka kawiri kuposa masiku onse. Chifukwa chake, ngakhale simungathe kudzikakamiza kuti mumwe madzi okwanira 100 ml pa gawoli, musaiwale zamadzi mukamaliza maphunziro.

Monga mukuwonera, ndikofunikira kumwa mukamachita masewera olimbitsa thupi - iyi ndi njira yokhayo yomwe mungapezere zotsatira. Komabe, ndikofunikanso kutsatira muyesowo, chifukwa madzi owonjezera, monga kusankha kolakwika, amatha ntchito zonse za wothamanga.

Kumwa mowa wochuluka motani mukamachita masewera olimbitsa thupi?

Kumwa mowa kwambiri ndi koipa monga kumwa pang'ono:

• Mofananamo, mchere wamadzi umasokonezeka;
• Kuthamanga kwa magazi kumatha kukwera;
• Ngati pali mbiri ya matenda a impso, pali chiopsezo chotupa;
• Magawo am'mimba amakhumudwa;
• Zakumwa zolakwika, zoledzera nthawi yolakwika kapena zochulukirapo, zimatha kubweretsa kulemera m'mimba, kufunitsitsa kukodza, kunyansidwa, ndi zovuta zina. Pansipa tilembapo zomwe siziletsedwa kumwa mukamathamanga kapena kuphunzitsa mphamvu.

Thupi lomwelo limathandizira kumvetsetsa kuchuluka kwa zakumwa zake mukamachita masewera olimbitsa thupi. Mverani zopempha zake. Imwani ngati muli ndi ludzu kwambiri. Ngati mukumva bwino, zizisiyirani kotala la ola limodzi.

Nthawi zambiri, ndikofunikira kuti muzimwa pafupifupi mamililita 200 amadzimadzi mphindi 20 zilizonse zamaphunziro. Chifukwa chake, muyenera kumwa malita 0,6-1 pa ola limodzi, osatinso. Komabe, ngati chipinda chili chopanikizika, chotentha, komanso kulimbitsa thupi kuli kwambiri kapena kwakanthawi, kuchuluka kwamadzi kumatha kuchuluka.

Zomwe mungamwe mukamaphunzira?

Chifukwa chake, tafika pachinthu chosangalatsa kwambiri: zomwe timamwa mukamachita masewera olimbitsa thupi. Mwa njira, mndandanda wa zakumwa zovomerezeka ndizambiri. Tidzawaganizira pagulu, ndipo kumapeto kwa gawo lililonse tidzapereka njira zabwino kwambiri, ndikupanga TOP-10:

1. Madzi osasankhidwa bwino;
2. Madzi amchere;
3. Kugulidwa kwa isotonic;
4. Beet ndi madzi apulo;
5. Madzi a karoti;
6. Zipatso zamphesa, chinanazi ndi madzi apulo;
7. Kutsekemera kwa ginger;
8. Kulowetsedwa kwa thyme ndi rosehip;
9. Kutsekemera kwa ginseng, ginger ndi chiuno chonyamuka;
10. Makina okonzekera a VSSA okonzeka.

Tiyeni tikambirane mwatsatanetsatane mfundo iliyonse.

Madzi

Zachidziwikire, madzi osefedwa oyera amabwera poyamba. Imasunganso bwino madzi ndi maelekitirodi, ndipo salola kuti thupi livutike chifukwa cha kuchepa kwa madzi m'thupi. Ndipo ngati mumamwa madzi osagwiritsa ntchito kaboni, okhala ndi sodium, magnesium ndi potaziyamu, muphatikizeni, zomwe zingakhudze kupirira kwanu.

Kumwa matepi kapena madzi owiritsa mukamachita masewera olimbitsa thupi sikuvomerezeka. Yoyamba siyabwino kwenikweni, ndipo yachiwiri ndi "yakufa".

Chonde dziwani kuti ndi madzi zonse sizophweka momwe zimawonekera koyamba. Ndipo mikangano pamutuwu: kodi ndizotheka kumwa madzi panthawi yophunzitsidwa ndipo, ngati ndi choncho, kuchuluka kwake, sikuchepabe.

Zosankha

Ndi chakumwa cha masewera, chomwe chimagwirizana ndi chilengedwe cha madzi am'magazi. Zimaphatikizapo mchere, shuga, mavitamini, creatine, L-carnitine, ndipo nthawi zina kununkhira.

Mankhwala a Isotonic amachulukitsa kupirira, motero tikulimbikitsidwa kuti tizimwa kwa nthawi yayitali yophunzitsira mphamvu. Amalowa pang'onopang'ono m'magazi, chifukwa chake ngati mukufuna kuchita kwakanthawi kapena zovuta zomwe zikubwera sizikhala zazikulu, ndibwino kuti musankhe madzi nthawi ino.

Ngati mukufuna china chakumwa mukamachita masewera olimbitsa thupi, mwina simungaganizirenso za isotonic. Amakhala ndi ma calories ambiri ndipo samathandizira kuti muchepetse kunenepa.

M'munsimu muli mndandanda wa mankhwala otchuka kwambiri a isotonic:

• Mphamvu;
• Iso Max wochokera ku Powerbar;
• Gotorade;
• ISO Imwani Kuli;

Timadziti tomwe timafinya mwatsopano

Mukamaphunzira, timadziti tachilengedwe timathandiza kwambiri kuthana ndi vuto lakutaya madzi m'thupi, osati timadziti ta zipatso zokha - timadziti ta masamba nawonso ndi tothandiza.

Kodi msuzi wabwino kwambiri ndi uti? Kuyambira maapulo, mapeyala, kaloti, beets, maungu, zipatso za mphesa, malalanje, mananazi, tomato. Muthanso kupanga chisakanizo chilichonse cha zakudya zomwe zalembedwa. Mumwa zakumwa zabwino kwambiri posunga mchere wambiri, mavitamini ambiri, zinthu zazing'ono ndi zazikulu, komanso mafuta ochepa.

Pofuna kuchepetsa zakudya zamadzimadzi, madzi osungunuka kumene amasungunuka ndi madzi owiritsa bwino mu 1: 1 kapena 1: 2.

Zosakaniza zitsamba

Msuzi ndi yankho labwino kwa othamanga omwe amakhala ndi nthawi yayitali ataphunzitsidwa. Zakumwa zakumwa zimachepetsa kupweteka, zimakhala ndi phytocomplexes ndi mavitamini othandiza, zimalimbitsa chitetezo cha mthupi, ndikumveka bwino.

Supuni 2 zitsamba zouma zimatsanulidwa mu madzi okwanira 1 litre ndikulimbikira mpaka zizizire. Kenako imasefedwa ndikutsanulira mu thermos yamasewera.

Zakumwa zoterezi ziyenera kumamwa panthawi yophunzitsira kuwotcha mafuta, zimathandizira njira zamagetsi.

Zitsamba zovomerezeka ndi monga chiuno cha duwa, thyme, yarrow, eleutherococcus, ginger, wort ya St. John, ndi ginseng.

Zingayambitse chifuwa, samalani.

WCCA

Zovuta izi za amino acid zimayenera kuledzeretsa pakuphunzitsa mphamvu. Isoleucine, leucine ndi valine m'mapangidwe ake amathandizira mphamvu ya wothamanga, chipiriro chake, motero, kuchita bwino. Amawonjezeranso mphamvu m'thupi, amachepetsa kuwonongeka kwa ulusi m'minyewa (chifukwa imavulaza pang'ono), imathandizira kusinthika, ndikuyambitsa kukula kwa minofu.

BCCA iyenera kuledzera panthawi yochita masewera olimbitsa thupi kuti mupirire, komanso kuti mukhale ndi minofu mwachangu.

Chakumwacho sichidzaza madzi okwanira, choncho ayenera kumwa mophatikiza madzi kapena madzi.

Ndi mavitamini ati omwe muyenera kumwa?

Mukamachita masewera olimbitsa thupi, ndikofunikira kudya mavitamini ndi michere yokwanira. Ochita masewera ambiri amatenga zowonjezera kuti chakudya chawo cha tsiku ndi tsiku chizikhala choyenera.

Ndi mavitamini ati omwe muyenera kumwa panthawi yolimbitsa thupi kuti mukhale ndi zotsatira zabwino?

1. Mavitamini a B - amatenga nawo gawo pama protein-carbohydrate metabolism, amaletsa kukula kwa mitsempha ya varicose, imathandizira kagayidwe kachakudya, amatenga nawo gawo pamafuta amafuta, kusintha khungu, kulimbikitsa mafupa, kulimbikitsa dongosolo lamanjenje;
2. Folic acid - imathetsa kupsinjika, imathandizira kuthamanga kwa minofu;
3. Vitamini C - kumalimbitsa chitetezo cha m'thupi, kumachepetsa kumva kuwawa ndi zopweteka m'malo ndi minofu, zimayambitsa kukula kwa minofu;
4. Mavitamini K, E - kulimbitsa mitsempha;
5. Mavitamini A, D, H - amapangitsa khungu ndi minofu kukhala zotanuka, zimalimbitsa minofu ndi mafupa.

Chonde dziwani kuti ndi dokotala yekha amene angakupatseni mavitamini kapena mankhwala aliwonse.

Zomwe osamwa ndikamachita masewera olimbitsa thupi?

Ngati cholinga chanu ndikubwezeretsanso mchere wamadzi, kumwa mapuloteni omwe mumawakonda a "joksi" ambiri, komanso oyatsa mafuta, zolengedwa ndi zina zotonthoza, ndizopanda ntchito. Ayi, sizingawononge thupi, koma sizipindulitsanso.

Zakumwa izi, kupatula kuti zidalengedwa, siziyenera kumwa panthawi yophunzitsira, koma ola limodzi zisanachitike. Kupanda kutero, sangakhale ndi nthawi yochita, koma adzalemetsa mtima ndikupangitsa kukakamizidwa. Creatine waledzera, m'malo mwake, ola limodzi pambuyo kalasi.

Ndizoletsedwa kugwiritsa ntchito nthawi yophunzitsira masewera:

• Mowa sagwirizana ndi masewera mwanjira iliyonse;
• Zakumwa zomwe zili ndi caffeine ndizoyipa zakumwa za mtima. Chifukwa chake, ndibwino kumwa khofi wanu wokondedwa kwambiri musanalowe kalasi;
• Zakumwa zamagetsi - zimakhala ndi shuga wopenga kwambiri, womwe sungathetse ludzu konse. Monga lamulo, ili ndi caffeine;
• Soda yotsekemera - kaboni dayokisaidi imakwiyitsa m'mimba, imayambitsa mapangidwe a gasi, kumenyedwa. Lili ndi shuga wambiri, womwe umayambitsa kupsyinjika kwa insulin ndipo, chifukwa chake, kumverera kutopa.

Wothamanga aliyense amasankha zomwe adzamwa akamaphunzira. Anthu ena amakonda madzi oyera. Ena sali aulesi kwambiri kukonzekera zokometsera kapena kufinya timadziti. Ochita masewera othamanga kwambiri amagula maofesi a isotonic ndi amino acid. Posankha chakumwa, onetsetsani kuti mukuganizira cholinga cha phunzirolo, kutalika kwake, momwe zinthu zilili mu holo yanu, komanso thanzi lanu!

Onerani kanemayo: SKOSANA CHURCH CHOIR AKUYETSA KUSITHA MPINGO MALAWI GOSPEL MUSIC (Mulole 2025).