Nekuda kwedenda iri, maTokyo Olympics, ayo aifanirwa kuitwa zhizha rino, haazokwanisi kusangana nesu zvakajairika.

Mafungiro emazuva ano eOlympic anokurudzira munhu wese kunakidzwa nekukwanisa kutamba mutambo pasina kusarurana uye nekunzwisisana, ushamwari hunogara kwenguva refu, kubatana uye kutamba kwakanaka. Pakati pavo, "musimboti wekutora chikamu" ndiwo musimboti wekutanga wemweya weOlympic.

Kuti vayeuke kukwikwidza kwakabudirira kweMitambo yeOlympic, kubvira 2009, gore rega rega musi wa8 Nyamavhuvhu rakasarudzwa se "Zuva reKusimba renyika".

Kunyangwe iwe usingakwanisi kuona maOlympics muzhizha, usakanganwa kutora chikamu mumhando dzese dzemitambo yeOlympic mweya. Iwo magyms ari kuvhura imwe mushure meimwe, saka gadzikana mune yakozvipfeko zvegymndokurova gym!

Kana uchangotanga kushanda kunze uye usingazive kuti ungadya sei kuti ubatsire, chinyorwa ichi chinogona kukubatsira.

I. Inonzwisisika simba rekudya. Kana wakafuta kana kuti wakafutisa, unofanira kuderedza uremu uye kuderedza simba rako rekudya. Asi kana usingade kuderedza uremu kuti uwane tsandanyama, unofanirwa kuwedzera simba rako rekudya.

II. Yakakwana carbohydrate. Zuva nezuva simba rekupa chiyero ndeye 55% -65%. Kune vanofarira zvemitambo uye kusimba, macarbohydrate akakosha. Kune rimwe divi, makabhohaidhiretsi anoburitsa yakakwana tsandanyama glycogen, iyo inopa simba kumamhasuru panguva yekurovedza muviri uye inovimbisa kupera kweakasiyana maekisesaizi modes. Kune rimwe divi, maCarbohydrates ndiwo sosi yesimba kuhuropi uye yepakati tsinga system, inokanganisa kurova kwemoyo, kuneta, hunyanzvi hwemotokari uye kutarisisa panguva yekurovedza muviri, izvo zvinozokanganisa kurovedza muviri. Zvinokurudzirwa kusarudza makabhohaidhiretsi akaoma uye kuwedzera kudyiwa kwezviyo uye mbatatisi, shuga shoma shoma kana disaccharide, zvakadai se dessert, candy, ice cream, chokoreti, uchi, nezvimwewo.

III. In musimboti, zvinodiwa kuwedzera mapuroteni kudya zvine mwero. Sezvo zvinodiwa zvacho zvakakwirira, zvinokurudzirwa kushandisa 1.2-1.7g protein pakg uremu hwemuviri zuva rega rega.

IV. Kunze kweyakanyanya kurasikirwa nemafuta nguva, kudyiwa kwemafuta kunogona kunge kwakafanana nevanhuwo zvavo, vane chiyero chezuva nezuva chekupa simba che20% -30%.

V. Iva nechokwadi chekuti une mavhitamini nemamineral akakwana, kunyanya kana uchidikitira zvakanyanya.

VI. Chikafu chakasiyana-siyana.Ndokumbirawo muve nechokwadi chekudya kunovaka muviri uye kuderedza zvinokurudzira kudya.

VII. Mushure mekushanda kwepamusoro-soro, hazvikurudzirwi kudya zvakawanda nekukurumidza uye kutora kuzorora kwemaminetsi makumi matatu usati wadya. Kune vanhuwo zvavo, vanofanirwa kudya macarbohydrates akawanda kupfuura mapuroteni, kwete mapuroteni ehupfu.

VIII. Pamusoro peprotein powder. Protein poda uye chikafu hazvisi zvakasiyana zvakasiyana, yekutanga inogona kunge isina mafuta, iyo yekupedzisira ine zvakawanda zvezvimwe zvinovaka muviri.

Vanhu vazhinji pahwaro hwekudya kwakakwana kweprotein yekudya uye yakawanda yeprotein yehupfu, kunyange kwenguva yakareba yakawandisa kudyiwa kweprotein munguva pfupi yakachengeteka, zvakadaro inogona kukonzera kuti muviri uoneke wakashata. Izvo hazvisi chete zvichashandurwa kuva mafuta, asiwo zvinogona kutungamirira kuwedzera weti calcium excretion. Uyezve, zvinogona kukanganisa hutano hwemapfupa, mazino nezvimwe.

Mukuwedzera, kana iwe uchiri kufuta kana kufuta, chinhu chekutanga chaunofanira kuita ndechokuderedza uremu. Nheyo yekugadziriswa kwekudya ndeyekudzora huwandu hwesimba rekutora nekudya kudya kwakaringana.

Kudya kwesimba kunowanzo kuderedzwa ne300-500kcal pazuva. Iwo chaiwo macalorie ari pakati pe1800-1500kcal yevadzidzi vechirume uye 1600-1200kcal yevadzidzi vechikadzi, inogona kunge yakakodzera. Zvechokwadi, inogona kuwedzerwa sezvinofanira kana huwandu hwekurovedza muviri hwakakura.

Kudzora kwakasimba kwemafuta uye shuga yakanatswa uye kudzora zvine mwero kweyakanatswa chena mupunga noodles uye nyama, uye ive nechokwadi chekudyiwa kwemiriwo, michero nemukaka.

Pakupedzisira, ndinovimba shamwari yese inoda mitambo inogona kuchengeta chimiro chakanaka. Kupfekazvipfeko zvemitamboichanyanya kushanda :)