Anthu ambiri amagwiritsa ntchito nthawi yawo yambiri pamasewera kuti akhale ndi mbiri yabwino. Ndikofunika kukumbukira kuti sikofunika kuchita masewera olimbitsa thupi mutangodya.
Izi zimakhudza thanzi, kumverera kutopa, kusapeza bwino, nseru. Kuti kuthamanga kukhale kopindulitsa, muyenera kusankha nthawi yayitali pakati pa kudya ndi masewera olimbitsa thupi.
Chifukwa chiyani simutha kuthamanga mukangotha kudya?
Mukamachita masewera olimbitsa thupi nthawi zonse, munthu amafunikira zakudya zabwino. Chakudya chiyenera kukhala ndi chakudya, mapuloteni, mavitamini, mchere. N`zotheka ntchito zosakaniza wapadera mapuloteni ndi mphamvu zakumwa.
Sikuti nthawi zonse zimakhala zotheka kudya musanathamange, chifukwa chake muyenera kuchita masewera olimbitsa thupi pamimba.
Izi zimabweretsa mavuto awiri:
- Kulemera pamene mukusuntha.
- Kusakwanira magazi.
Kuchuluka kwa chakudya chodyedwa kungafanizidwe ndi kulemera kwa dumbbell, kofanana pafupifupi 0.5-1 kg. Zimapezeka kuti zimakhala zovuta kuphunzira.
Vuto lina ndiloperewera kwamagazi, chifukwa njira ziwiri zimachitika nthawi imodzi mthupi: chimbudzi cha chakudya ndi ntchito ya minofu. Poterepa, kuthamanga kumakhala kosagwira ntchito, chifukwa mphamvu imagwiritsidwanso ntchito pokonza chakudya.
Zimatenga nthawi yayitali bwanji kuti munthu adye atatha kudya?
Nthawi yabwino kwambiri yomwe tikulimbikitsidwa kuyeserera ndi nthawi yomwe thupi limagaya chakudya chochuluka chomwe chimadyedwa. Kutengera ndi malingaliro, nthawi pakati pakudya ndi masewera iyenera kukhala maola 1.5-2.
Chizindikirocho ndi choyerekeza, chifukwa zimatengera zinthu ziwiri:
- Umunthu wa chamoyo
- Mtundu wa chakudya chodyedwa.
Munthu aliyense amagaya chakudya munjira yosiyana: mu chinthu chimodzi amalowetsedwa mwachangu, mwinanso pang'onopang'ono. Zakudya zamafuta zimatenga nthawi yayitali kuti ziwonongeke.
Kodi mungadye chiyani musanathamange?
Ndikofunikira kudziwa kuchuluka kwa chakudya chomwe chingatengedwe musanaphunzire, zomwe menyu ayenera kukhala.
Mukamatsatira malamulo ena, kuthamanga kumathandizira thupi:
- Zidzakuthandizani kuchepa thupi
- Bwino bwino.
Zakudya zimasiyana kutengera mawonekedwe amthupi komanso nthawi yamasana pomwe muyenera kuthamanga.
Menyu yoyenera ilola thupi kuti:
- kutentha mafuta bwino;
- kubwezeretsa nkhokwe zamagetsi;
- osatopa.
Kuthamanga kwammawa
Ambiri alibe nthawi yoti adye m'mawa. Kuthamanga kuyenera kuchitika ola la 0,5-1 mutatha kadzutsa.
Ndibwino kudya zakudya:
- mapuloteni kugwedeza;
- zipatso;
- mazira;
- mkate;
- timadziti ta zipatso.
Ngati mukumva njala, idyani nthochi kapena imwani chakumwa chamagetsi. Ngati muli ndi nthawi yokwanira, muyenera kudya kadzutsa 1.5 maola musanathamange.
Tikulimbikitsidwa kuti muphatikizire pazosankha:
- masangweji awiri;
- Apulosi;
- yogati;
- phala la mkaka ndi zipatso;
- croutons ndi tchizi;
- masamba.
Mtengo wa chakudya cham'mawa uyenera kukhala pafupifupi 800 kcal.
Mutatha kuthamanga, muyenera kudikirira ola limodzi, kenako idyani chakudya chokhala ndi mapuloteni komanso chakudya.
Zida zoyenera:
- dzira
- mkate wonse wambewu;
- madzi achilengedwe;
- zipatso;
- mapuloteni ogulitsa.
Kuthamanga kwamasana
Mutha kuyamba kuthamanga nthawi yopuma. Mwachitsanzo, anthu ena amapatula nthawi yopuma. Kuchita masewera olimbitsa thupi m'mimba yopanda kanthu kumatha kubweretsa kutopa.
Izi ndichifukwa chakuchepa kwa shuga wamagazi, chifukwa kadzutsa wam'mawa adalowetsedwa kale ndi thupi. Ndibwino kuti mutenge chotukuka musanathamange kwa maola 1-2, phindu lamphamvu lomwe lingatsimikizidwe kutengera momwe thupi limakhalira komanso momwe chakudya cham'mawa chambiri.
Zakudya zamadzimadzi ambiri zimalimbikitsidwa.
Mwachitsanzo, njira zotsatirazi ndizoyenera:
- oatmeal mu mkaka;
- zipatso zouma ndi kapu ya madzi;
- Tositi ndi kupanikizana.
Pambuyo poyendetsa, ndizololedwa kudya kuti mupatsenso mphamvu ndikupitiliza kugwira ntchito. Gwiritsani ntchito zipatso zouma kapena marmalade ngati chotupitsa mwachangu. Ndi bwino kukonzekera pasadakhale mankhwala osungira kwa nthawi yayitali ngati mipiringidzo, mtedza, yoghurt, zipatso. Kapenanso tengani chakudya chomwe chatsala kuti mudze nanu kuntchito.
Kuthamanga kwamadzulo
Anthu ena amasangalala kusewera masewera madzulo. Zimalimbikitsa kugona bwino komanso zimachepetsa kupsinjika komwe kumamangidwa patsiku logwira ntchito. Poterepa, muyenera kudya musanathamange komanso mutatha kuthamanga.
Kwa iwo omwe amachita masewera olimbitsa thupi madzulo, pali malangizo otsatirawa:
- idyani chakudya nthawi zambiri komanso pang'ono;
- onetsetsani kuti mwakhala ndi chakudya cham'mawa ndi chamasana;
- idyani chakudya chamadzulo.
Zakudya zazing'ono zingakuthandizeni kuti musamve njala. Ndikofunika kuti musadumphe kadzutsa, ndikofunikira kuti mudye chimanga, mtedza, toast, mkaka wopanda mafuta, yogati, timadziti. Zakudya zamapuloteni ndizabwino nkhomaliro. Chakudya chamadzulo chochepa chimalimbikitsidwa kuti chiteteze mafuta ndi kusowa tulo. Mapuloteni kapena mkaka wofukula, ndiwo zamasamba ndizoyenera.
Ndi bwino kuyamba kuthamanga usiku ola limodzi mutadya. Phatikizani kugwedeza mkaka, zipatso, zipatso mu zakudya.
Ndibwino kudya kapamwamba kapena zipatso musanathamange. Kudya mopitirira muyeso sikuyenera kuloledwa, koma sikofunikira kufa ndi njala. Kudya kwamadzimadzi tsiku lonse ndikofunikira. Imwani magalasi awiri amadzi mphindi 15-20 musanaphunzire komanso mutaphunzira.
Zomwe mungadye mukamva njala musanathamange?
Ngati mukumva njala, ndibwino kuti mudye nthochi musanachite masewera olimbitsa thupi. Lili ndi chakudya chofulumira chomwe chimayamwa ndi thupi mumphindi 30. Nthochi itha kugwiritsidwa ntchito kubwezeretsanso michere yofunikira pamipikisano yampikisano.
Uci ndi cakudya cofulumira kudya. Kapenanso, mutha kumwa tiyi ndi uchi mphindi 30 musanaphunzire.
Kuthamanga kumathandiza kwambiri ngati nthawi yayitali pakati pa kuphunzira ndi kudya ndi pafupifupi maola 1-2. Muyeneranso kudya chakudya chamagulu, chomwe chimadalira momwe thupi limakhalira, komanso nthawi yamasana yothamanga: m'mawa, nthawi yamasana kapena madzulo. Menyu yokonzedwa bwino imathandizira kukhala ndi moyo wabwino kwambiri.
