Zingaki imindeni ngaphandle lapho kunomdansa omncane endlini yabo? Amanye amantombazane achitha isilinganiso samahora angu-3-4 ngosuku ukudansa. Bangase bahambe bedansa esikoleni uma behilela izinhlelo zokudansa zesikole. Iningi lamantombazane afika umdanso ngesikhathi esithile esikoleni siphumele ekhaya besephuza isikhathi sokudla okufanele nomndeni wabo. Bonke abakhathazekile ukuthola umsebenzi wesikole owenziwe futhi olalayo.
Imihlahlandlela yokuvuselela umzimba wakho njengomdansa akuyona umsebenzi olula.
Izidingo zekhalori
Ukwenza okusemandleni akho, abadansi badinga ukuhlelwa kahle emakilasini, ukuvuselela, nokusebenza. Inselele enkulu kubadansi akungenzi ukungenisa okwanele kokudla ukuhlangabezana nesidingo samandla somdanso. Ukulinganisa okulula kwezidingo zekhalori ngesikhathi sokuqeqesha okunzima kowesifazane kungama-kilojoule angu-45-50 / kg wesisindo somzimba (kg = lbs isisindo / 2.2 isibonelo: 100 lbs / 2.2 = 45.45 kg). Izidingo ze-caloric zesilisa ziphakeme kuma-50-55 kilojoule / isisindo somzimba.
Ukusebenzisa amakholori ambalwa kakhulu kuzokwenza kube lula ukutholakala kwamandla akho futhi yiqiniso ngamakhalori aphansi afika kancane ekufakeni ama-micronutrients okuzoshintsha ukusebenza, ukukhula, kanye nempilo yonke.
Ama-carbohydrate
Okokuqala, izisekelo ze-carbohydrate yamandla zingumngane omkhulu wedansa. Umdansa kufanele abe nokudla okucebile okusanhlamvu okuphelele kanye ne-carbohydrate eyinkimbinkimbi. Amaphesenti angu-55 kuya kwangu-60 ekudleni kwawo kufanele abe ama-carbohydrate.
I-Carbs ingumthombo omkhulu wamandla kunoma imuphi umdlali ngoba ihlukana ibe yi-glucose futhi ifaka imisipha yakho. Ngaphandle kwe-glucose, amakhono namandla omdansa angasethinteka futhi umuzwa wokukhathala kwemisipha uzothatha. Ngaphandle kokudla, udansa kufanele asebenzise ama-carbohydrate ngaphambi, esikoleni nangemva kokufunda noma ukusebenza.
Okungenani ihora eli-1 ngaphambi kokuba noma yimuphi umsebenzi uqale udansa kufanele adle amandla we-carbohydrate esheshayo ukuze aqale i-glucose eveza. Imithombo ye-carbohydrate ihlanganisa wonke ama-pasta okusanhlamvu, ilayisi, ubhontshisi, isinkwa sonke sezinhlamvu kanye nezithelo ezintsha.
Amafutha
Amafutha nawo ayabaluleke kakhulu. I-Fat inikeza isakhiwo kuzo zonke izingqamuzana zamangqamuzana, ziyizingqimba zokuvimba ezungeze izinzwa futhi zakha isisekelo samahomoni amaningi ethu. Amafutha anempilo adingekayo ekutheni amavithamini anamafutha ayenziwe futhi asetshenziselwa ukushisa imisipha yethu amandla. Kulinganiselwa ukuthi sidinga 1.2 amagremu amafutha / kg wesisindo somzimba. Imisipha kanye ne-adipose (fat) amafutha wesisindo esitolo okuthiwa i-triglycerides. Ngesikhathi sokuzivocavoca, la ma-triglycerides aphukile abe amafutha acids futhi akhiqize amandla emisipha ukuze athole isivumelwano. Lawa mafutha ama-acids abaluleke kakhulu ngesikhathi sokukhuthazela imisebenzi efana nokudansa lapho uqhubeka nokusebenzisa imizuzu engaphezu kwengu-20 ngesikhathi esisodwa. Amafutha enempilo afaka phakathi kokudla kwakho kukhona amantongomane, amafutha e-canola, amafutha omnqumo, amafutha kakhukhunathi, kanye ne-avocado.
Amaphrotheni
Amaprotheni abaluleke kakhulu kubadlali abasha kanye nabo bonke abadlali ukuthi ngabe umgomo wakho ukwakha imisipha noma cha. Ngokusebenzisa njalo imisipha ngesikhathi sokuncintisana nemikhuba, amaprotheni ayadingeka ekwakheni nasekulungiseni izicubu zomzimba ezisetshenziswayo.
Amaphrotheni nawo asetshenziswa njengamapayipi asizayo uma ungenayo ngokwanele i-glycogen ebhodini. Izidingo ezidingekile zamaprotheni yi-1.4 kuya ku-1.6 amagremu amaprotheni / kg wesisindo somzimba.
Imithombo enempilo yamaprotheni ihlanganisa inyama yezilwane ezinjengenkukhu, inhlanzi, i-turkey, ingulube enomzimba noma inyama yenkomo. Imithombo yamaprotheni yamaprotheni ayinabhontshisi, i-quinoa, ilayisi, ne-tofu. Uma ulandela izincomo ngenhla uthola okwanele ekudleni kwakho amaprotheni powders akudingekile.
Ama-Micronutrients
Abadansi bangakhohlwa nangokuthola amakhemikhali ayinhloko okuthiwa amavithamini namaminerali. Amavithamini B kanye nevithamini C, amavithamini anama-soluble namanzi kanye novithamini A, D, K no-E, amavithamini ayenamathele.
Amavithamini ethu B ayingxenye yokukhiqizwa kwamandla. Akumniki amandla kepha asetshenziswa emzimbeni ukuze enze amandla avela emanzini, amafutha kanye namaprotheni ethu. Lawa mavithamini nawo ayingxenye yokwenza amangqamuzana egazi abomvu.
Uma unqanda ukufaka kwakho kulawa mavithamini, uzokwenqabela ukusebenza kwakho ngokuhamba kwesikhathi. Amavithamini A, C, no-E adlala indima ekuhlanzeni imisipha ewonakele eye yathinteka futhi isetshenziswe ngokweqile.
I-calcium iyi-mineral esetshenziselwa ukukhula kwethambo. Iminyaka ebaluleke kunazo zonke yokuthuthukiswa kwamathambo kuseminyakeni yakho engu-30 yokuqala yokuphila eyenzeka nje kube yiminyaka eyinhloko yokudansa. Ukwehla kwamathambo okuphansi kuzoholela ekukhuleni kwamathuba okuhlukunyezwa kwamathambo. I-iron nayo iyisondlo esibaluleke kakhulu kubadansi ngoba yilokho imizimba yethu isebenzisa ukuphatha i-oksijini egazini. Futhi-ke, i-oksijeni yilokho esiyisebenzisayo ukusiza imizimba yethu ikhiqize amandla.
Amavithamini namaminerali atholakale ekudleni okuhlukahlukene futhi uma udla ukudla okulinganiselayo, uzothola ukudla okwanele futhi wenze okuphezulu.