Chakudya choyenera pa nthawi yophunzitsira ndi phunziro lomwe lingagwiritsidwe ntchito pazinthu zoposa imodzi. Ngakhale, ngati mukukumba pang'ono, palibe chovuta. Chinthu chachikulu ndikudzipangira ndi mphamvu ndikunyalanyaza zowawa za m'mimba mwanu.
Kutukuka bwino pamaphunziro
Kumbukirani kapena lembani kuti mu chakudya musanamaphunzitse muyenera kumvetsera zakudya ndi mapuloteni, koma mafuta asanafike, pakapita kapena pambuyo pa maphunziro sakuletsedwa. Chakudya chomwe chiri ndi mafuta ambiri ndipo chiri m'mimba kwa nthawi yayitali chingayambitse chifuwa ndi colic, komanso chimapangitsa kuti munthu asamavutike nthawi yochita masewera olimbitsa thupi.
Choncho, chakudya chochita masewera olimbitsa thupi chiyenera kukhala chochepa kwambiri. Chakudya chozoloŵera, nkhuku imayimilira ndi mabere, nkhumba ndi mchere, ndipo mazira okazinga ayenera kukonzedwa kokha kuchokera ku mapuloteni. Chinthu chokha chimene mungakwanitse ndi nsomba yaying'ono musanaphunzire.
Kodi ndikumwa chiyani mukamaphunzitsa?
Madzi ndi ofunika kwambiri kwa thupi lathu. Madzi nthawi yochita masewera olimbitsa thupi amathandizira kulamulira ndikugwira mtima, komanso kutukuta. Nthawi yomweyo musanaphunzire, muyenera kumwa za madzi, koma pakapita maola 5-10, muyenera kumwa pang'ono. Kuchuluka kwa madzi omwe mumamwa kumatengera momwe thukuta limaperekedwa pa nthawi yopuma. Mukhoza kumwa zakumwa zapadera ndi electrolytes panthawi yophunzitsidwa, koma izi ndizo ngati phunzirolo lidutsa ola limodzi.
Woyendetsa panthawi yophunzitsidwa
Zowonjezera ndizowonjezera zowonjezera zomwe zili ndi mapuloteni ambiri ndi zakudya. Pogwirizana ndi mfundo yakuti ziwalo za othamanga ena zimagwiritsira ntchito mphamvu zochuluka ndi mphamvu, pomwe zimakhala ndi thupi labwino, mapuloteni-carbaidrate cocktails omwe amafunikira:
- Opeza amachepetsa kutopa ndi kubwezeretsa mphamvu;
- Chifukwa cha mapuloteni omwe amapangidwira, zopindulitsa zimachulukitsira kuonjezera kwa amino acid panthawi yophunzitsidwa;
- Amuna achiwerewere amatha kubwezeretsa minofu ndi kuwonjezera mphamvu zamagetsi;
- okwatirana amakupatsani mpata wowonjezera kulemera kwa thupi kwa 1-3 makilogalamu pamwezi;
BCAA panthawi yophunzitsidwa
BCAA (kuchokera ku English branched chain amino acid) - chovuta cha atatu amino acid ndi nthambi ya chain - isoleucine, valine ndi leucine. Izi ndi zofunika kwambiri zigawo za mapuloteni. Kulandila maofesi otere a amino acid ndikofunikira kwambiri kubwezeretsa minofu ya minofu. Mankhwala othandiza amino acid ndi ofanana ndi 5-10 g, omwe amatengedwa kale, nthawi komanso atangotha masewera olimbitsa thupi.