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

Umoya wesimanje wama-Olympic ukhuthaza wonke umuntu ukuba ajabulele ithuba lokudlala umdlalo ngaphandle kwanoma yiluphi uhlobo lokucwasa nangokuqondana, ubungane obuhlala njalo, ubumbano kanye nokudlala ngokufanele. Phakathi kwabo, "isimiso sokubamba iqhaza" yisimiso sokuqala somoya wama-Olympic.

Ukuze kukhunjulwe ibhidi eliyimpumelelo leMidlalo Yama-Olympic, kusukela ngo-2009, minyaka yonke ngo-Agasti 8 iye yaqokwa “njengosuku lukazwelonke lokufaneleka”.

Ngisho noma ungakwazi ukuwabona ama-Olympics ehlobo, ungakhohlwa ukubamba iqhaza kuzo zonke izinhlobo zomoya wama-Olympic wezemidlalo. Amajimu avuleka ngokulandelana, ngakho khululeka endaweni yakhoizingubo zokuzivocavocabese ushaya ijimu!

Uma usanda kuqala ukuzilolonga futhi ungazi ukuthi ungadla kanjani ukuze usize, lesi sihloko singakusiza.

I. Ukuthatha amandla okunengqondo. Uma ukhuluphele noma ukhuluphele, udinga ukwehlisa isisindo futhi wehlise nokudla okudlayo. Kodwa uma ungadingi ukwehlisa isisindo ukuze uzuze imisipha, udinga ukwandisa ukudla kwakho kwamandla.

II. I-carbohydrate eyanele. Isilinganiso sansuku zonke sokunikezwa kwamandla singama-55% -65%. Kubathandi bezemidlalo nokuqina, ama-carbohydrate abaluleke kakhulu. Ngakolunye uhlangothi, ama-carbohydrate akhiqiza i-muscle glycogen eyanele, enikeza amandla emisipha ngesikhathi sokuzivocavoca futhi iqinisekisa ukuqedwa kwezindlela zokuzivocavoca ezahlukene. Ngakolunye uhlangothi, ama-carbohydrate angumthombo wamandla obuchopho nesimiso sezinzwa esimaphakathi, athinta ukushaya kwenhliziyo, ukukhathala, amakhono emoto nokunaka ngesikhathi sokuzivocavoca, okubuye kube nomthelela ekusebenzeni kokuzivocavoca. Kunconywa ukukhetha ama-carbohydrate ayinkimbinkimbi futhi ukwandise ukudla okusanhlamvu okuphelele namazambane, ushukela olula noma i-disaccharide, njenge-dessert, uswidi, u-ayisikhilimu, ushokoledi, uju, njll.

III. Empeleni, kuyadingeka ukwandisa ukudla kwamaprotheni ngokulinganisela. Njengoba isidingo siphakeme, kunconywa ukuthi udle amaprotheni ayi-1.2-1.7g ngekhilogremu yesisindo somzimba nsuku zonke.

IV. Ngaphandle kwesikhathi sokulahlekelwa kwamafutha ngokwedlulele, ukudla kwamafutha kungase kufane nabantu abavamile, ngesilinganiso sokunikezwa kwamandla kwansuku zonke esingu-20% -30%.

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

VI. Ukwehlukahlukana kokudla.Sicela uqinisekise ibhalansi yokudla okunomsoco futhi unciphise ukudla okukhuthazayo.

VII. Ngemuva kokuzivocavoca okunamandla, akunconywa ukuthi udle ngobuningi ngokushesha futhi uphumule cishe imizuzu engama-30 ngaphambi kokudla. Kubantu abavamile, kufanele badle ama-carbohydrate amaningi kunamaprotheni, hhayi nje amaprotheni powder.

VIII. Mayelana ne-protein powder. I-protein powder nokudla akuhlukile ngokuyisisekelo, eyokuqala ingase ibe namafutha amancane, lena yokugcina inezinye izakhi eziningi.

Abantu abaningi ngesisekelo sokuthatha amaprotheni okudla okwanele kanye nenani elikhulu le-protein powder, nakuba ukudla isikhathi eside ngokweqile kwamaprotheni esikhathini esifushane kuphephile, kusengadala ukusabela komzimba okungalungile. Ngeke nje iguqulwe ibe amafutha, kodwa futhi ingaholela ekwandeni kwe-calcium excretion yomchamo. Ngaphezu kwalokho, kungase kuthinte impilo yamathambo, amazinyo njll.

Ngaphezu kwalokho, uma usakhuluphele noma ukhuluphele, into yokuqala okudingeka uyenze ukunciphisa umzimba. Umgomo wokulungiswa kokudla ukulawula inani eliphelele lamandla ngokudla ukudla okulinganiselayo.

Ukudla kwamandla ngokuvamile kuncishiswa ngo-300-500kcal ngosuku. Ingqikithi yamakholori aqondile iphakathi kuka-1800-1500kcal kubafundi besilisa kanye no-1600-1200kcal kubafundi besifazane, okungase kulunge. Yiqiniso, ingandiswa ngokufanele uma inani lokuzivocavoca likhulu.

Ukulawula okuqinile kwamafutha noshukela ocolisisiwe kanye nokulawula okusesilinganisweni kwama-noodle elayisi amhlophe acolisisiwe kanye nenyama, nokuqinisekisa ukudliwa kwemifino, izithelo nobisi.

Ekugcineni, ngithemba ukuthi wonke umngane othanda ezemidlalo angakwazi ukugcina isibalo esihle. Ukugqokaizingubo zezemidlaloizosebenza kakhulu :)