Nekuda kwekuparadzwa, iyo Tokyo Olimpiki, iyo yaifanirwa kuitwa zhizha rino, haizogone kusangana nesu.

Mudzimu womunyi eOlympic unokurudzira munhu wese kuti afarire mukana wekutamba nemitambo pasina chimiro chekusarura uye neushamwari husingagumi, hushamwari uye hurefu nekutamba uye zvakanaka. Pakati pavo, "nheyo yekutora chikamu" ndiyo yekutanga musimboti wemweya weOlympic.

Kuti muyedze bhawa rakabudirira yemitambo yeOlympic, kubva muna 2009, gore rega rega musi waAugust 8 rakasarudzwa se "nyika yekusimba".

Kunyangwe iwe usingakwanise kuona maOlympics muzhizha, usakanganwa kutora chikamu mumhando dzese dzemitambo yeOlimpiki. Ma gyms arikuvhura imwe mushure meimwe, saka sununguka mune yakozvipfeko zvemitambondokurova kurovedza muviri!

Kana iwe uchangotanga kushanda kunze uye hauzive maitiro ekudya kuti ubatsire, chinyorwa ichi chinogona kukubatsira.

I. Inonzwisisika Energy Intake. Kana iwe wakaremerwa kana kuonda, iwe unofanirwa kuderedza uremu uye kuderedza yako simba kudya. Asi kana iwe usingade kuderedza uremu kuti uwane tsandanyama, iwe unofanirwa kuwedzera simba rako rekudya.

Ii. Zvakakwana carbohydrate. Zuva nezuva Simba rekupa ratio ndeye 55% -65%. Zvemitambo uye kusimba zvinamhanyisa, makabhodharo akakosha kwazvo. Kune rimwe divi, makarisheni anoburitsa zvakaringana tsandanyama glycogen, inopa simba kune mhasuru panguva yekurovedza muviri uye inovimbisa kupedzwa kwemhando dzakasiyana dzekushandisa. Kune rimwe divi, makabhodharo anotema simba reuropi uye epakati system system, anokanganisa chiyero chemoyo, kuneta, hunyanzvi hwemotokari panguva yekurovedza muviri, izvo zvinokanganisa kushanda kwakanaka. Zvinokurudzirwa kusarudza Carbohydrate

III. Mune musimboti, zvinodikanwa kuti uwedzere protein Intake zvine mwero. Sezvo chinodiwa chakakwirira, chinokurudzirwa kupedza 1.2-1.7G protein pane kg muviri uremu zuva rega rega.

Iv. Kunze kwekushungurudzika kwakanyanya kwemafuta, kudya kwemafuta kunogona kuve kwakafanana nevanhu, neyezuva nezuva simba rekuwanikwa ratio ye20% -30%.

V. Ita shuwa kuti une zvinyorwa zvakaringana uye zvicherwa, kunyanya kana iwe uchitsvaira zvakanyanya.

Vi. Zvekudya zvakasiyana-siyana.lblease simbisa chiyero chehutano hwekudya uye kuderedza kunomutsa kudya chikafu.

Vii. Mushure mekurovedza muviri kwakanyanya, hakusi kuzokura kuti udye muhupenyu hwakakura nekukurumidza uye tora zororo remaminetsi makumi matatu usati wadya. Kune vanhuwo zvavo, ivo vanofanirwa kudya mamwe makamuri mazhinji kupfuura mapuroteni, kwete mapuroteni chete.

Viii. Nezveprotein poda. Protein hupfu uye chikafu hachisi chakasiyana, iyo yekutanga inogona kunge yakashoma mafuta, iyo yekupedzisira ine zvimwe zvakawanda zvinovaka muviri.

Vanhu vazhinji pane hwaro hwekudya kwakaringana zvekudya zvekudya zvakaringana uye huwandu hwakawanda hwekutora kweProducin muchidimbu munguva pfupi yakachengeteka, ichiri kukonzera kuti muviri uratidze kuita kwakashata. Izvo hazvingoshandurwe kuva mafuta, asiwo unogona kutungamira kuwedzerwa urine calcium caletion. Uyezve, zvinogona kukanganisa hutano hwemapfupa, mazino etc.

Uye zvakare, kana iwe uchiri kuremerwa kana kuonda, chinhu chekutanga chaunofanira kuita ndechekurasikirwa uremu. Nheyo yekudya kwekudya ndeyekudzora iyo yakazara simba yekudya nekudya chikafu chine mwero.

Simba rekunwa rinowanzo kuderedzwa ne300-500kcal pazuva. Iwo chaiwo macalories ari pakati pegumi nemasere Ehe, inogona kuwedzerwa sezvakakodzera kana huwandu hwekurovedza muviri hwakakura.

Kudzvinyirira kwakasimba kwemafuta uye kwakanatswa shuga uye zvine mwero kudzora kwerudzi rwakanatswa chena noodles nenyama, uye uve nechokwadi chekudya kwemiriwo, michero nemukaka.

Pakupedzisira, ndinovimba shamwari yega yega avo vanoda mitambo vanogona kuchengeta chimiro chakanaka. Kupfekazvipfeko zvemitamboichave ichinyanya kushanda :)