Ngenxa yokuqhambuka, iiOlimpiki zaseTokyo, ebezifanele ukubanjwa kweli hlobo, azizukwazi ukudibana nathi ngokwesiqhelo.

Umoya wale mihla weOlimpiki ukhuthaza wonke umntu ukuba anandiphe ithuba lokudlala ngaphandle kocalucalulo kunye nokuqondana, ubuhlobo obuhlala buhleli, umanyano kunye nokudlala ngokufanelekileyo. Phakathi kwabo, "umgaqo wokuthatha inxaxheba" ngumgaqo wokuqala womoya we-Olimpiki.

Ukuze kukhunjulwe ibhidi eyimpumelelo yeMidlalo ye-Olimpiki, ukususela ngo-2009, minyaka yonke ngo-Agasti 8 uye watyunjwa njengosuku "lwesizwe lokufaneleka".

Nokuba awukwazi ukubona iiOlimpiki ehlotyeni, ungalibali ukuthatha inxaxheba kuzo zonke iintlobo zomoya wemidlalo yeOlimpiki. Iindawo zokuzivocavoca zivula enye emva kwenye, ke khululeka kwindawo yakhoiimpahla zokuzilolongakwaye wabetha ijim!

Ukuba usandula ukuqalisa ukusebenza kwaye awazi ukuba ungatya njani ukunceda, eli nqaku linokukunceda.

I. Ukuthathwa kwamandla okufanelekileyo. Ukuba utyebe kakhulu okanye utyebe kakhulu, kufuneka unciphise umzimba kwaye unciphise umthamo wakho wamandla. Kodwa ukuba akukho mfuneko yokuba unciphise umzimba ukuze ufumane izihlunu, kufuneka wandise amandla akho.

II. Icarbohydrate eyaneleyo. Umlinganiselo wokunikezelwa kwamandla ngemihla ngama-55% -65%. Kwabathandi bezemidlalo kunye nokuqina, iicarbohydrates zibaluleke kakhulu. Ngakolunye uhlangothi, i-carbohydrates ivelisa i-muscle glycogen eyaneleyo, enika amandla kwizihlunu ngexesha lokuzilolonga kwaye iqinisekisa ukugqitywa kweendlela ezahlukeneyo zokuzilolonga. Ngakolunye uhlangothi, iiCarbohydrates zingumthombo wamandla kwingqondo kunye nenkqubo ye-nervous central, echaphazela izinga lokubetha kwentliziyo, ukudinwa, izakhono zemoto kunye nokuqwalaselwa ngexesha lokuzilolonga, nto leyo echaphazela ukusebenza kakuhle komthambo. Kunconywa ukuba ukhethe i-carbohydrates eyinkimbinkimbi kunye nokwandisa ukutya okuziinkozo kunye namazambane, ishukela elincinci elincinci okanye i-disaccharide, njenge-dessert, i-candy, i-ayisikrimu, i-tshokoleta, ubusi, njl.

III. Ngokomgaqo, kuyimfuneko ukwandisa ukungena kwiprotheni ngokumodareyitha. Ekubeni imfuneko iphezulu kakhulu, kuyacetyiswa ukuba kusetyenziswe i-protein ye-1.2-1.7g ngekhilogram yobunzima bomzimba yonke imihla.

IV. Ngaphandle kwexesha eligqithisiweyo lokulahlekelwa kwamafutha, ukufakwa kwamafutha kunokufana nabantu abaqhelekileyo, kunye nomlinganiselo wokunikezelwa kwamandla kwimihla ngemihla ye-20% -30%.

V. Qinisekisa ukuba uneevithamini ezaneleyo kunye neeminerali, ngakumbi ukuba ubila kakhulu.

VI. Ukutya okungafaniyo.Nceda uqinisekise ulungelelwaniso lwesondlo kunye nokunciphisa ukutya okukhuthazayo.

VII. Emva kokwenza umthambo ophezulu kakhulu, akucebisi ukuba utye kakhulu ngokukhawuleza kwaye uphumle malunga nemizuzu engama-30 ngaphambi kokutya. Kubantu abaqhelekileyo, kufuneka batye icarbohydrates ngaphezulu kuneprotheyini, hayi nje umgubo weprotheyini.

VIII. Malunga nomgubo weprotheyini. Umgubo weprotheyini kunye nokutya azahlukanga ngokusisiseko, eyokuqala inokuba ngamanqatha amancinci, le yokugqibela inezinye izondlo ezininzi.

Uninzi lwabantu ngesiseko seprotheni yokutya eyaneleyo kunye nesixa esikhulu seprotheyini yomgubo, nangona ukuthathwa kwexesha elide kweprotheyini kwixesha elifutshane kukhuselekile, kusenokubangela ukuba umzimba ubonakale usabela kakubi. Ayiyi kuguqulwa ibe ngamanqatha kuphela, kodwa inokukhokelela ekwandeni komchamo we-calcium. Ngaphezu koko, kunokuchaphazela impilo yamathambo, amazinyo njl.

Ukongeza, ukuba usetyebile okanye utyebe kakhulu, into yokuqala ekufuneka uyenzile kukuncipha. Umgaqo wokulungiswa kokutya kukulawula umthamo opheleleyo wamandla ngokutya ukutya okunokulinganisela.

Ukuthathwa kwamandla ngokuqhelekileyo kuncitshiswe ngama-300-500kcal ngosuku. Iikhalori ezipheleleyo ezipheleleyo ziphakathi kwe-1800-1500kcal kubafundi besilisa kunye ne-1600-1200kcal kubafundi ababhinqileyo, abanokufaneleka. Ewe, inokunyuswa ngokufanelekileyo ukuba umyinge wokuzilolonga mkhulu.

Ukulawulwa okungqongqo kwamafutha kunye neswekile ecocekileyo kunye nokulawula okuphakathi kwe-noodle emhlophe yerayisi ecocekileyo kunye nenyama, kunye nokuqinisekisa ukungeniswa kwemifuno, iziqhamo kunye nobisi.

Ekugqibeleni, ndiyathemba ukuba wonke umhlobo othanda imidlalo unokugcina umzobo olungileyo. Ukunxibaiimpahla zezemidlaloiya kusebenza ngakumbi :)