Kodi mungathe kuchita masewera angati mutadya?

Malangizo omwe atatha kudya, sakuvomerezeka kuwulula thupi kulimbana ndi thupi, adziwa kuyambira masiku a sukulu. Ngati mumanyalanyaza uphungu uwu, mungakhale ndikumva chisoni, kutopa komanso ngakhale kunyoza. Ndicho chifukwa chake ndifunika kudziwa nthawi yomwe mungathenso kuchita masewera olimbitsa thupi kuti maphunzirowo athe kupindula komanso ogwira ntchito. Izi ziyenera kunenedwa kuti chifukwa choyenera kudya masewera asanakhalepo, pali maganizo osiyanasiyana, ndipo ena ambiri amasankha kuphunzitsa m'mimba yopanda kanthu. Pazinthu zonsezi ndizofunikira kumvetsa kamodzi.

Kodi mungathe kuchita masewera angati mutadya?

Chakudya ndicho chimagwero cha mphamvu zomwe munthu amagwiritsa ntchito, kuphatikizapo masewera. Pofuna kubwezeretsa chakudya ndikupeza zinthu zofunikira, thupi limasowa nthawi komanso nthawi yophunzitsa, kutanthauza kuti, kudziwonetsera kwa katundu wambiri sikuvomerezedwa.

Bwanji osachita masewera mukatha kudya?

1. Ngati mutatha kudya kanthawi pang'ono, ndiye kuti kuphunzitsidwa kulikonse kumapangitsa kuti musamve bwino komanso mukumva ululu m'mimba. Kuonjezera apo, chakudya chimapangitsa kuti chiwerengero cha serotonin chiwonjezeke m'magazi ndipo munthuyo amamva bwino ndi kugona pang'ono, zomwe zikutanthauza kuti kupambana kwa maphunziro pa nthawiyi kukugwera kwambiri. Ophunzirira, poyankhula za nthawi yayitali yomwe sangachite masewera, perekani yankho lomwelo - maola 2-3.
2. Kuchita masewera pambuyo pa chakudya cholimba, munthu amachepetsa ndondomeko ya chimbudzi. Ndi chifukwa chakuti panthawi ya katundu, magazi ambiri amapita ku minofu, ndipo pofuna kubwezeretsa bwino thupi limachepetsanso zitsulo zomwe zimagwira nawo ntchito zina, pakali pano, mu chimbudzi. Zikatero, anthu ambiri amangodandaula za kugwidwa.
3. Ndikoyenera kutchula zotsatira zina zosasangalatsa za maphunziro pambuyo pa kudya - zochitika za kupweteka kwa mtima, reflex gastroesophageal, ndipo nthawi zina kusanza.
4. Azimayi ambiri amaphunzitsidwa kuti athetse mafuta ochulukirapo, motero amaphunzitsidwa kamodzi kokha atadya chakudya chokwanira kuti thupi lizitha kusonkhanitsa.

Ambiri amakhulupilira kuti ndi bwino kuchita masewera olimbitsa thupi, chifukwa nthawi ya chakudya chimakhala ndi mphamvu yomwe imakhala nayo, ndipo izi zimachepetsa mphamvu. Choyamba chimakhudza chakudya cham'mawa. Chiwerengero chachikulu cha anthu, kukwera m'mawa, amamwa kapu ya tiyi kapena khofi. Akatswiri amakhulupirira kuti ichi ndi kulakwitsa kwakukulu, monga momwe msinkhu wa glycogen m'magazi umachepetsera usiku, kotero kadzutsa kaye musanayambe kuchita masewero olimbitsa thupi. Tikulimbikitsanso kuti tigwirizane ndi golidi kutanthawuza, osati kudya mopambanitsa, koma kuti tisadye njala. Chakudya cham'mawa chikhale chosavuta. Akatswiri, kulingalira za kuchuluka kwa chakudya cham'mawa chomwe mungathe kuchita, kambiranani za kanthawi kochepa - ora limodzi. Nthawiyi ndi yokwanira kuti chakudya chikhale chofanana.

Kudzera mwa zingati zomwe zingatheke kuti mutenge chakudya chosiyanasiyana ndi masewera?

Nthaŵi zam'mbuyomu zilipo Zotsatira zomwe zingasinthe pa masewera osiyanasiyana. Pambuyo chakudya chochepa, muyenera kuphunzitsa pasanathe maora atatu.Ngati katundu ataphunzitsidwa kugwa pamimba, ndiye kuti ndibwino kuti muwonjezere nthawi. Zochita zapuma ndi kusinkhasinkha sayenera kuchitidwa patangopita maola atatu mutadya, ndipo ndibwino kuti muchite izi mimba yopanda kanthu.

Pamene mungadye mukamaphunzira, zimadalira zotsatira zomwe mukufuna. Ngati cholinga chake ndi kuchepetsa thupi, ndiye kuti ndibwino kuti musadye kalikonse kwa ola limodzi, ndipo ngati mukufuna kuwonjezera thupi lanu, ndiye kuti chakudya choyenera chiyenera kukhala mwamsanga mutangotha ​​gawoli ndipo muyenera kudya zakudya zina.