Chii Chekuwedzera Usati Waita Maekisesaizi?
Mafomati akasiyana ekuita maekisesaizi anoguma nekusiyana kwekushandiswa kwesimba nemuviri, izvo zvinozokanganisa chikafu chaunoda usati waita maekisesaizi.
Panyaya yekurovedza muviri, simba rinozadzikiswa kuburikidza neiyo aerobic system, iyo inopwanya makabhohaidhiretsi, mafuta, uye mapuroteni.Kuti uwane zvirinani kupisa-kupisa mhedzisiro, hazvikurudzirwe kuwedzera nekabhohaidhiretsi-yakapfuma chikafu chisati chaitwa aerobic exercise.Pane kudaro, kuwedzera zvishoma neprotein-rich foods kunogona kubatsira.
Sezvo nguva yasvika pakuita basa rako, zvakakosha kuti udye zviri nyore kugaya makabhohaidhiretsi ayo anogona kukurumidza kushandiswa nemuviri.Mienzaniso inosanganisira zvinwiwa zvemitambo, michero, kana tositi chena.Kana maekisesaizi ako ari kure nehafu yeawa, unogona kusarudza kunonoka kugaya makabhohaidhiretsi pamwe chete nezvokudya zvine mapuroteni akawanda sezviyo zvakabikwa nechizi, oatmeal nemukaka wesoya usina shuga, kana chibage chine mazai.Sarudzo dzakadai dzinoita kuti muviri wako uve nesimba rakaenzana panguva yekurovedza muviri.
Chii Chaunofanira Kudya Mushure meMaekisesaizi?
Post-exercise supplementation inonyanya kuvavarira kudzivirira kurasikirwa kwemhasuru, sezvo muviri unogona kushandisa protein yetsandanyama sesimba panguva yekurovedza muviri.Mamiriro ezvinhu aya anowanzo kuitika panguva yekurovedza muviri kwakawedzerwa, semarathon inomhanya inopfuura maawa matatu, kana panguva yezviitwa zveanaerobic zvakanyanya.Munguva yemafuta-kurasikirwa nenguva, hazvikurudzirwe kushandisa chikafu chine carbohydrate-yakapfuma mushure mekurovedza muviri;pane kudaro, tarisa pakuwedzera nepamusoro-protein foods.
Zvisinei, panguva yezvikamu zvekuvaka mhasuru, chiyero checarbohydrate-to-protein che3: 1 kana 2: 1 chinogona kugamuchirwa kuti chiwedzere.Semuenzaniso, mbambaira duku yakabatanidzwa nezai kana bhora remupunga wetriangular inoperekedzwa nekapu duku yemukaka wesoya.
Pasinei nekuita kwekuwedzera, nguva yakakodzera yekudya chikafu chekuwedzera iri mukati mehafu yeawa kusvika maawa maviri musati maita maekisesaizi kana mushure mekuita maekisesaizi, ine macalorie ekutora anosvika mazana matatu emacalorie kudzivirira macalorie akawandisa.Kusimba kwekurovedza muviri kunofanirawo kuwedzera zvishoma nezvishoma apo muviri unochinja kuti uwane zvinangwa zvekurasikirwa nemafuta.
Nguva yekutumira: Zvita-19-2023