Chifukwa cha mliriwu, Masewera a Olimpiki a ku Tokyo, omwe amayenera kuchitika chilimwechi, sangathe kukumana nafe bwino.

Mzimu wamakono wa Olympic umalimbikitsa aliyense kusangalala ndi mwayi wochita masewera popanda tsankho lamtundu uliwonse komanso kumvetsetsana, mabwenzi okhalitsa, mgwirizano ndi masewera achilungamo. Pakati pawo, "mfundo yotenga nawo mbali" ndiyo mfundo yoyamba ya mzimu wa Olimpiki.

Pofuna kukumbukira kuyitanitsa bwino kwa Masewera a Olimpiki, kuyambira 2009, chaka chilichonse pa Ogasiti 8 adasankhidwa kukhala "Tsiku Lolimbitsa Thupi ladziko".

Ngakhale simungathe kuwona Masewera a Olimpiki m'chilimwe, musaiwale kutenga nawo mbali pamitundu yonse yamasewera a Olimpiki. Malo ochitira masewera olimbitsa thupi akutsegulidwa chimodzi ndi chimodzi, choncho khalani omasuka kwanuzovala zolimbitsa thupindikumenya masewera olimbitsa thupi!

Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi ndipo simukudziwa momwe mungadyetse kuti muthandizidwe, nkhaniyi ingakuthandizeni.

I. Kugwiritsa ntchito mphamvu moyenera. Ngati ndinu onenepa kwambiri kapena onenepa kwambiri, muyenera kuchepetsa thupi komanso kuchepetsa mphamvu zomwe mumadya. Koma ngati simukufunika kuonda kuti mupeze minofu, muyenera kuwonjezera mphamvu zanu.

II. Zakudya zopatsa mphamvu zokwanira. Chiŵerengero cha tsiku ndi tsiku cha mphamvu ndi 55% -65%. Kwa okonda masewera olimbitsa thupi, zakudya zama carbohydrate ndizofunikira kwambiri. Kumbali imodzi, ma carbohydrate amatulutsa glycogen yokwanira ya minofu, yomwe imapereka mphamvu ku minofu panthawi yochita masewera olimbitsa thupi ndikuwonetsetsa kuti mitundu yosiyanasiyana yolimbitsa thupi ikwaniritsidwe. Kumbali inayi, Zakudya za Carbohydrate ndi gwero lamphamvu ku ubongo ndi dongosolo lapakati lamanjenje, zomwe zimakhudza kugunda kwa mtima, kutopa, luso la magalimoto ndi chidwi panthawi yolimbitsa thupi, zomwe zimakhudzanso kuchita masewera olimbitsa thupi. Ndibwino kuti tisankhe zakudya zovuta komanso kuonjezera kudya kwa mbewu zonse ndi mbatata, shuga wochepa kapena disaccharide, monga mchere, maswiti, ayisikilimu, chokoleti, uchi, ndi zina zotero.

III. M'malo mwake, ndikofunikira kuwonjezera kudya kwamafuta pang'ono. Popeza chofunikiracho ndichokwera kwambiri, tikulimbikitsidwa kudya mapuloteni 1.2-1.7g pa kilogalamu ya kulemera kwa thupi tsiku lililonse.

IV. Kupatula nthawi yotaya mafuta kwambiri, kudya kwamafuta kumatha kukhala kofanana ndi anthu wamba, ndi mphamvu yatsiku ndi tsiku ya 20% -30%.

V. Onetsetsani kuti muli ndi mavitamini ndi minerals okwanira, makamaka ngati mutuluka thukuta kwambiri.

VI. Kusiyanasiyana kwa zakudya.Chonde onetsetsani kuti zakudya zanu zikuyenda bwino komanso kuchepetsa kudya kolimbikitsa.

VII. Pambuyo pochita masewera olimbitsa thupi kwambiri, sikoyenera kudya mochuluka nthawi yomweyo ndikupuma kwa mphindi 30 musanadye. Kwa anthu wamba, ayenera kudya zakudya zopatsa mphamvu kuposa zomanga thupi, osati zomanga thupi zokha.

VIII. Za mapuloteni ufa. Mapuloteni ufa ndi chakudya sizosiyana kwenikweni, choyambiriracho chingakhale chochepa mafuta, chotsiriziracho chimakhala ndi zakudya zina zambiri.

Anthu ambiri pamaziko a chakudya chokwanira mapuloteni kudya ndi kuchuluka kwa mapuloteni ufa, ngakhale yaitali mopitirira muyeso kudya kwa nthawi yochepa ndi otetezeka, izo zingachititse thupi kuoneka chokhwima anachita. Sizidzangosandulika kukhala mafuta, komanso zingayambitse kuwonjezereka kwa calcium mkodzo. Komanso, zingakhudze thanzi la mafupa, mano etc.

Kuonjezera apo, ngati mudakali wonenepa kwambiri kapena wonenepa, chinthu choyamba chimene muyenera kuchita ndicho kuchepetsa thupi. Mfundo ya kusintha kwa zakudya ndikuwongolera mphamvu zonse zomwe zimagwiritsidwa ntchito podya zakudya zoyenera.

Kuchuluka kwa mphamvu kumachepetsedwa ndi 300-500kcal patsiku. Zopatsa mphamvu zenizeni zili pakati pa 1800-1500kcal kwa ophunzira achimuna ndi 1600-1200kcal kwa ophunzira achikazi, zomwe zingakhale zoyenera. Zoonadi, zikhoza kuwonjezeredwa monga momwe ziyenera kukhalira ngati kuchuluka kwa masewera olimbitsa thupi kuli kwakukulu.

Kuwongolera kwambiri mafuta ndi shuga woyengedwa bwino komanso kuwongolera pang'onopang'ono zakudya za mpunga woyera woyengedwa ndi nyama, ndikuwonetsetsa kudya masamba, zipatso ndi mkaka.

Pomaliza, ndikuyembekeza kuti mnzanga aliyense amene amakonda masewera akhoza kusunga chiwerengero chabwino. Kuvalazovala zamaseweraadzakhala achangu kwambiri :)