Ukudla kwabasubathi

-Delile

• Amandla Abasubathi
• Ukukhuthazela Abasubathi
• Exercosion Exercises
• Ungahlala kanjani u-hydrated ngesikhathi sokuzivocavoca
• Uzisebenzisa nini iziphuzo ze-isotonic
• Uzisebenzisa nini izithasiselo

Ukudla komsubathi kuyingxenye ebalulekile yamasu wokuthola imiphumela emihle, kuyehluka ngokwendlela yokuziphatha okwenziwayo, ukuqina koqeqesho, izikhathi kanye nokuqagulwa kwezinsuku zomncintiswano.

Inani lama-carbohydrate namaprotheni lingashintsha kuye ngohlobo lokuqeqeshwa, noma ngabe ukukhuthazela noma amandla, nokuthi ngabe umgijimi usesikhathini sokugxila ekukhuleni kwemisipha noma ekulahlekelweni kwamafutha.

Amandla Abasubathi

Abasubathi bamandla yilabo okuthi ukusebenza koqeqesho kuthuthuke ngokwanda kwesisindo semisipha. Leli qembu lifaka ama-fighters, ama-weightlifters, izimbangi zokuphakamisa izinsimbi, ukuqeqeshwa kwesisindo kanye nabasubathi kuma-gymnastics e-Olimpiki, ngokwesibonelo.

Leli qembu kufanele likhuphuke ekusetshenzisweni kwamaprotheni kanye nama-calories ajwayelekile ekudleni, ukuze kuvunyelwe ukwanda kwesisindo semisipha. Lapho ufinyelela kulokho okubhekwa njengokufanelekile kwesisipha, kuyadingeka ukuqala inqubo yokulahleka kwamafutha, imvamisa kwenziwa ngokunciphisa ama-carbohydrate okudla kanye nokwanda komkhuba wokuzivocavoca okulula kwe-aerobic, njengokuhamba. Bona ukudla okunothe kakhulu kunamaprotheni.

Ukukhuthazela Abasubathi

Phakathi kwalaba basubathi kukhona labo abaqhuba ama-runs amade, ama-marathoni, ama-ultra marathons, abagibeli bamabhayisikili kanye nabancintisana nabesilisa be-iron, imisebenzi edinga ukulungiselela okukhulu ukukhiqiza amandla ngokushisa kwamafutha omzimba. Imvamisa bangabadlali abancane, abancane abanemali enkulu esetshenziswayo, abadinga ukusetshenziswa okuphezulu kwekhalori. Ekuqeqesheni nasemincintiswaneni ehlala ngaphezu kuka-2h, kunconywa ukusetshenziswa kwama-carbohydrate gel ngokulingana kuka-30 kuya ku-60g / h.

Laba badlali badinga ukudla inani elikhulu lama-carbohydrate kunabadlali abanamandla, kepha njalo bekhumbula ukufaka imithombo emihle yamaprotheni njengenyama, inkukhu, inhlanzi namaqanda, namafutha emvelo njengamafutha omnqumo, amantongomane, ushizi onamafutha nobisi lonke. Bona ukuthi yikuphi ukudla okuphezulu kuma-carbohydrate.

Exercosion Exercises

Le ndlela ifaka phakathi izivivinyo ezahlukahluka isidingo samandla nokukhuthazela ngokomzimba, njengebhola, i-volleyball, i-basketball nethenisi. Ukuzivocavoca isikhathi eside, kepha ngokuzikhandla okuhlukahlukene okudingekayo, ukuba nezikhathi zokuphakama nokuphumula.

Leli qembu kumele lisebenzise inani elifanele lazo zonke izakhi zomzimba, njengoba lidinga imisipha emikhulu nokumelana komzimba ukumelana nemidlalo emide noma imincintiswano. Ngemuva kokuqeqeshwa, kubalulekile ukuba nokudla okune-carbohydrate namaprotheni amaningi ukukhuthaza ukuvuselelwa kwesisindo somzimba.

Ungahlala kanjani u-hydrated ngesikhathi sokuzivocavoca

Inani elifanele lamanzi okuphuza lisuselwa ekubalweni kwama-55 ml oketshezi ikhilogremu ngalinye lesisindo somsubathi. Ngokuvamile, kunconywa ukuthi usebenzise cishe ama-500 ml ngaphambi kokuqeqeshwa kanye no-500 ml kuya ku-1 litre lamanzi ngehora ngalinye lokuqeqeshwa.

I-hydration ephansi ingaholela ezinkingeni ezinjengokuhlushwa okunciphisiwe, isiyezi, ikhanda nokuqaqamba kwemisipha, okugcina kunciphise ukusebenza koqeqesho.

Uzisebenzisa nini iziphuzo ze-isotonic

Iziphuzo ze-Isotonic zibalulekile ukufaka ama-electrolyte alahlekile kanye nokujuluka, ikakhulukazi i-sodium ne-potassium. Lawa ma-electrolyte akhona kuziphuzo ezifana namanzi kakhukhunathi noma ama-isotonics asezimbonini, njengeGatorade, Sportade noma iMarathon.

Kodwa-ke, isidingo saso sokusebenzisa kuphela lapho umgijimi elahlekelwa yi-2% noma ngaphezulu yesisindo sakhe ngesikhathi sokuqeqeshwa. Isibonelo, umuntu onesisindo esingama-70 kg kufanele alahlekelwe okungenani i-1.4 kg ukuze angene esikhundleni se-electrolyte. Lokhu kulawulwa kufanele kwenziwe ngesisindo ngaphambi nangemva kokuqeqeshwa.

Uzisebenzisa nini izithasiselo

Amaprotheni noma izithasiselo ze-hypercaloric kufanele zisetshenziswe ngokuya ngesidingo sokwengeza izakhamzimba ekudleni okuhleliwe. I-Hypercalorics ijwayele ukusetshenziselwa ukwenza lula ukudla okuphezulu kwekhalori okudingwa ngabasubathi, abangakwazi njalo ukudla konke ekudleni okusha.

Ngaphezu kwalokho, ngezigaba zokugqokwa kwemisipha emikhulu ngemuva komncintiswano omkhulu, kungadingeka futhi ukwengeza ukusheshisa ukululama kwemisipha. Hlangana nezithako eziyi-10 ukuthola ubukhulu bemisipha.