Chifukwa cha kufalikira, a Tokyo Olimpiki, omwe amayenera kuchitika chilimwe chino, sangathe kukumana nafe nthawi zambiri.

Mzimu wamakono wa Olimpiki amalimbikitsa aliyense kuti asangalale ndi mwayi wochita masewera popanda mtundu uliwonse wa tsankho komanso kumvetsetsa kosatha, mgwirizano wokhalitsa. Pakati pawo, "Mfundo" ndi mfundo yoyamba ya mzimu wa Olimpiki.

Kuti muchepetse ntchito yopambana ya Olimpiki, kuyambira 2009, chaka chilichonse pa Ogasiti 8 yasankhidwa ngati "tsiku lolimbitsa thupi la National".

Ngakhale ngati simungathe kuwona Olimpiki m'chilimwe, musaiwale kutenga nawo mbali mumtundu uliwonse wamasewera a Olimpiki. Zojambulajambula zikutsegulira wina, motero khalani omasukaZovala zamakonondikugunda masewera olimbitsa thupi!

Ngati mwayamba kumene kugwira ntchito osadziwa kudya kuti mudye, nkhaniyi ingakuthandizeni.

I. Kudziwa bwino mphamvu. Ngati ndinu onenepa kwambiri kapena onenepa kwambiri, muyenera kuchepetsa thupi ndikuchepetsa chakudya chanu. Koma ngati simufunikira kutaya thupi kuti mukhale ndi minofu, muyenera kuwonjezera chakudya chanu.

Ii. Zokwanira chakudya. Chiwerengero cha Masiku onse ndi 55% -65%. Kwa masewera komanso okonda okonda, chakudya chamtengo wapatali ndichofunika kwambiri. Kudzanja limodzi, chakudya chimatulutsa glycogen yokwanira, yomwe imapatsa mphamvu minofu pa masewera olimbitsa thupi ndipo imawonetsetsa kumaliza kwa njira zosiyanasiyana zochitira masewera olimbitsa thupi. Kumbali inayo, chakudya chimakhala ndi mphamvu ku ubongo komanso dongosolo lamanjenje, kukhudza mtima, kutopa, luso komanso chisamaliro cha masewera olimbitsa thupi. Ndikulimbikitsidwa kusankha chakudya chovuta ndikukulitsa chakudya chambiri ndi mbatata, shuga wosavuta, monga mchere, maswiti, uchi, etc.

Iii. Mwakutero, ndikofunikira kuwonjezera mapuloteni kudya moyenera. Popeza kufunikira kumakhala kwakukulu, ndikulimbikitsidwa kuwononga 1.2-1.7g protein pa kill thupi tsiku lililonse.

Iv. Kupatula nthawi yotayika yamafuta kwambiri, kudya mafuta kungakhale chimodzimodzi ndi anthu abwinobwino, ndi gawo la magetsi a tsiku ndi tsiku 20% -30%.

V. Onetsetsani kuti muli ndi mavitamini okwanira ndi michere yokwanira, makamaka ngati mumatuluka thukuta kwambiri.

Vi. Kusiyanasiyana kwa chakudya.Chonde onetsetsani kuti muli ndi zakudya komanso kuchepetsa kudya chakudya.

VII. Pambuyo pa masewera olimbitsa thupi kwambiri, sizoyenera kudya zochuluka nthawi yomweyo ndikupuma pafupifupi mphindi 30 musanadye. Kwa anthu wamba, ayenera kudya zakudya zambiri kuposa mapuloteni, osati protein ufa wa.

VIII. Za mapuloteni ufa. Ma protein ufa ndi chakudya sichikhala chosiyana kwenikweni, chomwe poyamba chitha kunenepa, chotsatirali chimakhala ndi michere ina yambiri.

Anthu ambiri pamaziko a zakudya zopatsa thanzi komanso kuchuluka kwa mapuloteni ambiri, ngakhale ma protein ochulukirapo a ma protein nthawi yayitali amakhala otetezeka, komabe akhoza kupangitsa kuti thupi liziwoneka molakwika. Sizingokhala kunenepa, komanso zimatha kuyambitsa kuchuluka kwa mkodzo. Komanso, zitha kukhudza thanzi la mafupa, mano ndi zina zambiri.

Kuphatikiza apo, ngati mukunenepa kwambiri kapena onenepa kwambiri, chinthu choyamba chomwe muyenera kuchita ndikuchepetsa thupi. Mfundo yosintha zakudya ndikuwongolera mphamvu zonse chifukwa chodya zakudya zoyenera.

Kudya mphamvu nthawi zambiri kumachepetsedwa ndi 300-500kcal patsiku. Zojambula zapadera kwambiri zimakhala pakati pa 1800-1500kcal kwa ophunzira aamuna ndi 1600-1200kcal kwa ophunzira achikazi, omwe akhoza kukhala abwino. Zachidziwikire, zitha kuwonjezeka ngati koyenera ngati kuchuluka kwa masewera olimbitsa thupi ndi kwakukulu.

Kuwongolera kwamafuta okwanira komanso oyengeka oyengeka ndi ndalama zoyenga zoyezera za mpunga ndi nyama, ndikuwonetsetsa kuti kudya masamba, zipatso ndi mkaka.

Pomaliza, ndikhulupilira kuti bwenzi lililonse lomwe limakonda masewera limatha kukhala ndi chidwi. Kuvalazovala zamaseweraidzakhala yogwira ntchito :)