Ngenxa yokuqubuka, ama-Olimpiki eTokyo, obekufanele aqhutshwe kuleli hlobo, ngeke akwazi ukuhlangana nathi ngokujwayelekile.

Umoya wanamuhla wama-Olimpiki ugqugquzela wonke umuntu ukuthi ajabulele amathuba okudlala ezemidlalo ngaphandle kwanoma yiluphi uhlobo lokubandlululwa nokuqonda okuhlangene, ubungane obuhlala njalo, ubuhlobo obuhlala njalo. Phakathi kwabo, "umgomo wokubamba iqhaza" ungumgomo wokuqala womoya wama-Olimpiki.

Ukuze ukhumbule ibhidi ephumelelayo yemidlalo yama-Olimpiki, kusukela ngo-2009, njalo ngonyaka ngo-Agasti 8 sekukhethwe njengo "Kazwelonke Wokunala Ukuqina".

Noma ungakwazi ukubona ama-Olimpiki ehlobo, ungakhohlwa ukuhlanganyela kuzo zonke izinhlobo zomoya wezemidlalo. Ama-Gyms avuleka ngokulandelana, ngakho-ke uthole ukhululekile kuweizingubo zokuzivocavocabese ushaya ejimini!

Uma usanda kuqala ukusebenza futhi angazi ukuthi ungadla kanjani ukusiza, le ndatshana ingakusiza.

I. Ukudla kwamandla okunengqondo. Uma ukhuluphele noma ukhuluphele, udinga ukwehlisa isisindo futhi wehlise amandla akho. Kepha uma ungadingi ukwehlisa isisindo ukuze uthole izicubu zomzimba, udinga ukwandisa ukudla kwakho.

II. Ezanele i-carbohydrate. Isilinganiso sokuhlinzekwa kwamandla nsuku zonke singama-55% -65%. Kwabathandi bezemidlalo nokuqina komzimba, ama-carbohydrate abaluleke kakhulu. Ngakolunye uhlangothi, ama-carbohydrate akhiqiza ama-glycogen anele, anikeza amandla emisipha ngesikhathi sokuzivocavoca futhi aqinisekise ukuqedwa kwezindlela ezahlukahlukene zokuzivocavoca. Ngakolunye uhlangothi, ama-carbohydrate angumthombo wamandla wobuchopho kanye nohlelo lwezinzwa oluphakathi, oluthinta izinga lokushaya kwenhliziyo, ukukhathala, amakhono ezimoto nokunakwa ngesikhathi sokuzivocavoca, okuthinta ukusebenza kahle. Kunconywa ukuthi ukhethe ama-carbohydrate amabumbe futhi wandise ukweba okusanhlamvu namazambane, ushukela omncane olula noma i-disaccharide, njenge-dessert, uswidi, u-ayisikhilimu, ushosi, uju, njll.

III. Ngokuyinhloko, kuyadingeka ukukhuphula ukuthathwa kwamaprotheni ngokulinganisela. Njengoba imfuneko iphakeme kakhulu, kunconyelwa ukusebenzisa amaprotheni ayi-1.2-1.7g nge-KG umzimba wesisindo nsuku zonke.

IV. Ngaphandle kwenkathi yokulahleka kwamafutha ngokweqile, ukungena kwamafutha kungafana nabantu abajwayelekile, ngesilinganiso samandla nsuku zonke esingu-20% -30%.

V. Qiniseka ukuthi unamavithamini namaminerali namaminerali anele, ikakhulukazi uma ujuluka kakhulu.

VI. Ukwehluka kokudla.Sicela uqinisekise ukulingana kokudla okunempilo nokunciphisa ukudla okuvusa amanzi.

VII. Ngemuva kokuzivocavoca okuphezulu kakhulu, akukuhle ukuthi kudle ngamanani amakhulu ngokushesha futhi kuphumule imizuzu engama-30 ngaphambi kokudla. Kwabantu abajwayelekile, kufanele badle ama-carbohydrate amaningi kunamaprotheni, hhayi nje amaprotheni.

VIII. Mayelana neProtein Powder. I-Protein powder nokudla akuyona into ehlukile, okwedlule kungenzeka kube amanoni amancane, okwedlule kunezakhamzimba eziningi.

Abantu abaningi ngokwesisekelo sokudla okwanele kwamaprotheni okudla kanye nenani elikhulu le-powder yamaprotheni, yize ukutholakala okuningana kwamaprotheni okuphela esikhathini esifushane kuphephile, kusanzima ukuthi umzimba ubonakale ukusabela okuphikisayo. Akukona kuphela ukuguqulwa kube fat, kepha futhi kungaholela ekukhulisweni kwe-Utine calcium excretion. Ngaphezu kwalokho, kungathinta impilo yamathambo, amazinyo njll.

Ngaphezu kwalokho, uma usakhuluphele noma ukhuluphele, into yokuqala okudingeka uyenze ukuze wehlise isisindo. Isisekelo sokulungiswa kokudla ukulawula umthamo wamandla ophelele ngokudla ukudla okulinganiselayo.

Ukudla kwamandla kuncishiswa ngokuvamile ngo-300-500kcal ngosuku. Amakhalori athile aphelele aphakathi kuka-1800-1500Kkal wabafundi besilisa kanye ne-1600-1200KCcal yabafundi besifazane, abangahle bafanele. Vele, ingandiswa njengokufanele uma inani lokuzivocavoca likhulu.

Ukulawulwa okuqinile koshukela onamafutha nokwehliswayo nokulawulwa okulinganiselwe kwama-noodle amhlophe amhlophe amhlophe nenyama, futhi kuqinisekiswe ukubanjwa kwemifino, izithelo nobisi.

Ekugcineni, ngithemba ukuthi wonke umngani othanda imidlalo angagcina isibalo esihle. EgqokileIzingubo zezemidlalouzoba namandla ngokwengeziwe :)