Kawirikawiri masewera olimbitsa thupi ataphunzitsidwa ndikugwiritsa ntchito patatha mphindi 20-30 mutatha mphamvu, zomwe zili ndi zakudya zambiri komanso mapuloteni. Panthawi imeneyi, simungadye chakudya chomwe chakudya chapakati chimapezeka.
Panthawi imeneyi, chakudya chapadera chimafunika, chomwe chidzabwezeretsa minofu ndikuyambitsa kukula kwawo.
Momwe mungadye mukatha kuchita masewera olimbitsa thupi - Zakudya
Pambuyo pochita masewera olimbitsa thupi, ndibwino kudya chakudya chokhachokha komanso magwero apamwamba a glycemic. Ndipo zonse chifukwa muyenera kuyesa kutulutsa insulini m'magazi. Zomwe anganene, koma kuti mumvetse bwino momwe mungadye mokwanira mutatha kudya kuti muchepetse thupi, muyenera kudziwa kuti thupi limasowa chakudya, chomwe chimathandiza kubwezeretsa mphamvu. Zikakhala kuti thupi sililandira, limayamba kuwononga minofu ya minofu mothandizidwa ndi ndondomeko yamatsenga.
Kuchuluka kwa chakudya m'thupi mutaphunzitsidwa kuyenera kukhala kuyambira 60 mpaka 100 g. Zonsezi zingapezeke kuchokera ku zinthu zomwezo monga:
- chakudya cha otrubnoy;
- mpunga woyera;
- oatmeal, buckwheat, balere ndi balere;
- macaroni kuchokera ku tirigu wa durumu;
- madzi atsopano;
- nthochi.
Chakudya pambuyo pa maphunziro pa kuyanika - mapuloteni
Akatswiri ambiri amanena kuti njira yabwino kwambiri yodyera pambuyo pochita masewera olimbitsa thupi ndi thupi lokhalira ndi mapuloteni, omwe ali ndi mapuloteni othamanga, omwe amapindula ndi BCAA. Mukhozanso kugwiritsa ntchito gawo laling'ono la geyner. Ndizimenezi ndizofunika kwambiri zamagulu ndi mapuloteni.
Kuchuluka kwa mapuloteni tsiku lililonse pambuyo pa maphunziro ayenera kukhala pafupifupi 20-30 g. Chiwerengero cha mapuloteni omwe angakuthandizeni kuthetsa vuto la momwe angadye mukamaliza kudya, kuti:
- mbalame;
- Nsomba zoonda (makamaka steamed);
- nyama zonenepa;
- zosiyanasiyana mapuloteni mbale;
- tchizi;
- mazira owiritsa kapena mazira ophwanyika.
Zakudya zowonjezera mutatha kugwira ntchito zolemetsa
Pochitika kuti cholinga cha maphunziro ndi kulemera, ndiye kuti, zonse zimasintha. Sikovomerezeka kudya chirichonse mutatha maphunziro kwa maola 2-3. Izi zachitika kuti, pamodzi ndi chakudya, mphamvu zimalowe m'thupi, zomwe sizikutitumizira kudya mafuta okwanira. Pofuna kusunga minofu, ndi bwino kugwiritsa ntchito amino acid ndi mapuloteni pambuyo pa maphunziro BCAA .