Ngenxa yokuqhambuka, ii-tekyo ze-tokyo, ezazifanele ukuba zibanjwe ngeli hlobo ihlobo, aziyi kuba nakho ukudibana nathi ngokwesiqhelo.

UMoya weOlimpiki wangoku ukhuthaza wonke umntu ukuba ayonwabele ukuba adlale imidlalo ngaphandle kocalulo kunye nokuqonda okungapheliyo, ubuhlobo obuhlala buhleli. Phakathi kwabo, "umgaqo wokuthatha inxaxheba" ngumgaqo wokuqala womoya wokuqala womoya weOlimpiki.

Ukwenzela ukukhumbula ibhidi ephumeleleyo kwimidlalo yeOlimpiki, ukusukela ngo-2009, qho ngonyaka nge-8 ka-Agasti sele ilungiselelwe njengo "Wehla weLizwe weSizwe".

Nokuba awukwazi ukubona iOlimpiki ehlotyeni, ungalibali ukuthatha inxaxheba kuzo zonke iintlobo zomoya weOlimpiki yezemidlalo. I-GYMS ivula enye emva kwenye, ngoko ke ikhululeke kuweiimpahla zokuzivocavocaKwaye hit themy!

Ukuba uqalile ukusebenza kwaye ungayazi indlela yokutya, eli nqaku linokukunceda.

I. amandla afanelekileyo. Ukuba ukhulu okanye ukutyebile, kufuneka unciphise ubunzima kwaye unciphise amandla akho. Kodwa ukuba awufanelanga ukuba unciphise umzimba wokufumana umsipha, kufuneka wandise ukuthathwa kwamandla akho.

II. I-carbohydrate eyaneleyo. Umyinge wemihla ngemihla yokubonelela ngemihla ngemihla yi-55% -65%. Kwimidlalo kunye nenzondelelo yezemidlalo, i-carbohydrate ibaluleke kakhulu. Kwelinye icala, i-carbohydrate ivelisa i-Glycogen eyaneleyo ye-glycogen, enikezela amandla kwimisipha ngexesha lokuzivocavoca kwaye iqinisekisa ukugqitywa kweendlela ezahlukeneyo zokusebenza. Kwelinye icala, i-carbohydrate ingumthombo wamandla wengqondo kunye nenkqubo ye-nerint ye-nevaraus, echaphazela ireyithi yentliziyo, ukudinwa, izakhono zemoto kunye nokujonga ngexesha lokuzivocavoca, nto leyo ichaphazela ukusebenza kakuhle. Kucetyiswa ukukhetha i-carbohydrate entsonkothileyo kunye nokwandisa ukuthathwa kwempahla yonke kunye neetapile, iswekile encinci okanye iswekile elula okanye i-dessert, i-ice cream, ubusi, njl njl.

III. Ngokomgaqo, kuyimfuneko ukonyusa iprotein ntweni. Kuba imfuneko iphakame kakhulu, kuyacetyiswa ukuba isebenzise i-1.2-1.7g upeyiphu ngomzimba we-kg yomzimba yonke imihla.

Iv. Ngaphandle kwezityholo ezilahlekileyo ezinqabileyo, ukuthathwa kwamafutha kunokufana nabantu abaqhelekileyo, kunye nomyinge wamandla emihla ngemihla angama-20% -30%.

V. Qiniseka ukuba une-vitamins eyaneleyo kunye neeminerals, ngakumbi ukuba ukhulisa kakhulu.

VI. Ukwahluka kokutya. Nceda uqinisekise ibhalansi yesondlo kwaye unciphise ukutya okukhuthazayo.

VII. Emva kokuzivocavoca ngamanqanaba aphezulu, akucetyi ukuba utye ngenani elikhulu ngokukhawuleza kwaye uthathe yonke imizuzu engama-30 ngaphambi kokuba utye. Kubantu abaqhelekileyo, batye i-carbohydrate engaphezulu kuneproteni, hayi iprotheyini yeprotheyini.

VIII. Malunga nomgubo weprotheyini. Iprotein powder kunye nokutya akuyontlukwanga, lowo wangaphambili usenokuba namafutha amaninzi, oku kuninzi kunezinye izondlo.

Uninzi lwabantu kwisiseko sokutya okufanelekileyo kokutya kunye ne-Prouper yeProtein, nangona ixesha elide lokuthathwa kweprotheyini kwixesha elifutshane kukhuselekile. Ayizukuguqulwa kuphela ukuba ibe ngamafutha, kodwa inokukhokelela ekunyukeni kwe-calcium ye-calcium. Ngapha koko, inokuchaphazela impilo yamathambo, amazinyo njl.

Ukongeza, ukuba ukhulu kakhulu okanye ukutyeba, into yokuqala ekufuneka uyenzile kukunciphisa umzimba. Umgaqo-siseko wokuhlengahlengiswa kukutya kukulawula amandla onke athatyathwa ngokutya ukutya okulinganayo.

Ukuthathwa kwamandla kuncitshiswa ngokubanzi nge-300-500kcal ngosuku. Iikhalori ezithile zizonke ziphakathi kwe-1800-1500kcal yabafundi abangamadoda kunye ne-1600-1200kcal yabafundi ababhinqileyo, enokuba kufanelekile. Ewe kunjalo, inokunyuswa ngokufanelekileyo ukuba inani lokuzilolonga likhulu.

Ulawulo olungqongqo lwamafutha kunye neswekile ecocekileyo kunye nolawulo olulinganiselweyo lwe-noodle emhlophe ehlaziyiweyo kunye nenyama, kwaye uqinisekise ukuba imifuno yemifuno, iziqhamo kunye nobisi.

Okokugqibela, ndiyathemba ukuba wonke umhlobo othanda ezemidlalo unokugcina umntu olungileyo. Ndinxibeiimpahla zemidlaloiya kuba isebenza ngakumbi :)