Malinga ndi cholinga chomwe mumaphunzitsira, pali malamulo ambiri odyetsa zakudya omwe angathandize kuti ntchitoyo ikhale yogwira mtima kwambiri. Kenaka, tidzatha kudziwa kusiyana kwa kudya ndi maphunziro asanayambe, ngati mutapindula kapena kulemera.
Kulemera kwalemera
Mukulemera, mukuyembekeza, chifukwa cha minofu, zomwe zikutanthauza kuti mukusowa zakudya kuti muyambe kugwiritsira ntchito minofu ya minofu. Muyenera kugwira ntchito 4-5 pa sabata, ndi kulemera kwakukulu. Chakudya chanu musanaphunzire chiyenera kukhala ndi (kusankha kuchokera):
- yoghuti ndi zipatso;
- mapuloteni;
- wosamalira.
Kuwongolera thupi, chakudya pambuyo pa maphunziro ndi chofunika kwambiri, kuyambira maminiti 20 mpaka 30 mutatha gawo loyamba zenera zowonjezera. Nthawi ino imatchedwanso anabolic. Panthawiyi, mukhoza kutaya minofu yanu yonse, popeza mudatopa thupi lanu liyamba kudzidya. Mu mphindi 20 izi zimakhala zowonongeka ndi kukula kwa minofu ndi zakudya zonse zomwe zili mkati mwanu, kulowa mu njira za anabolic. Muyenera kuyambitsa kupanga insulini mwamsanga, chifukwa ndi insulini yomwe imakhala ndi anabolic. Pambuyo pophunzira, mukufunikira chakudya cha mapuloteni ndi chakudya chokhazikika:
- tchizi;
- dzira loyera;
- chipatso;
- timadziti;
- mkate wochokera ku bran.
Kutaya thupi
Musanayambe maphunziro, muyenera kudya chinachake, kapena kudwala kuti mudye. Ngati mwakhala pakati pa tsiku, ndiye kuti chakudya chomaliza chisanafike maphunzirowa chiyenera kukhala maola awiri. Ngati mwakhala m'mawa, ndipo mulibe maola awiri, khalani ndi madzi akumwa ndipo mukhale ndi zokometsera. Mukhoza kudya gawo laling'ono la buckwheat kapena oatmeal kwa mphindi 30-40 kapena kumwa yogurt yachilengedwe. Chakudya chimenecho chidzakupatsani mphamvu kwa mphindi 30-40 za kuphunzitsidwa kwakukulu ndi ola limodzi ndi theka la maphunziro apakatikatikati.
Chakudya pambuyo pochita masewera olimbitsa thupi ndi chosiyana kwambiri ndi chakudya pamene mukulemba zolemera. Kwa inu, muyenera kupewa chakudya mu maola 1-2 otsatira pambuyo pa maphunziro, kuti thupi liwononge zonse zomwe zimaperekedwa ndi kutentha mafuta. Ngati maphunziro anu amatha mochedwa, ndiye kuti simungathe kudya. Chakudya chanu pambuyo pa maphunziro chiyenera kukhala ndi chakudya ndi mapuloteni mu chiŵerengero cha 4: 1. Izi sizichokera ku mafuta amtundu, osati kuchokera ku zokoma ndi ufa. Mukhoza kudya nsomba, masamba , saladi, tirigu (mpunga wofiira, buckwheat), mazira, kanyumba tchizi. Ndipo chakudya chabwino kwambiri pambuyo poti thupi likhale lopweteka kwambiri ndi theka la thekiti yokongoletsedwa.