Indlela yokudla kahle impilo enhle nokusebenza komsebenzi
Njengomgijimi, ukudla nokudla kwakho akubalulekile nje ukugcina impilo enhle, kodwa futhi ukukhuthaza ukusebenza okuphakeme . Ukudla okunomsoco kanye ne- hydration kungenza noma kuphule umshini noma umjaho, futhi kuthinta kakhulu indlela abagijimi abazizwa ngayo, ukusebenza nokucabanga.
Ukudla okulinganiselayo kwabagijimi abanempilo kumele kufake lokhu okubalulekile: ama-carbohydrate, amaprotheni, amafutha, amavithamini, namaminerali.
Nazi ezinye iziqondiso eziyisisekelo zokulinganisela okunomsoco, okunempilo.
I-Carbohydrates - Umthombo Omkhulu Wamandla Amandla Omsebenzisi
Njengomgijimi, ama-carbohydrate kufanele enze amaphesenti angama-60 kuya ku-65% we- calorie yakho yonke yokudla. Ngokungangabazeki, i-carbs iyimithombo engcono kunazo zonke kubadlali. Ucwaningo luye lwabonisa ukuthi kokubili amandla asheshayo nesikhathi eside, imizimba yethu isebenza kahle nge-carbs kunokuba iyenze namaprotheni noma amafutha. I-pasta yonke egcwele okusanhlamvu, irayisi elinyene noma elibilisiwe, amazambane, izithelo, imifino esithambile, kanye nesinkwa sonke sokusanhlamvu kukhona imithombo emihle ye-carb.
Amaphrotheni
Amaprotheni asetshenziselwa amandla nokulungisa izicubu ezilimazayo ngesikhathi sokuqeqeshwa. Ukwengeza ekubeni umsoco obalulekile, amaprotheni agcina uzizwa ugcwele isikhathi eside, okusiza uma uzama ukunciphisa isisindo . Amaprotheni kufanele enze cishe u-15% kuya ku-20% wokudla kwakho kwansuku zonke. Abagijimi, ikakhulukazi labo abahamba amabanga amade, kufanele badle .5 kuya ku-75 amagremu amaprotheni ngamakhilogremu ayisisindo somzimba.
Zama ukugxila emithonjeni yamaprotheni engaphansi kwamafutha kanye ne-cholesterol njengamafutha aphilile, inhlanzi, imikhiqizo yobisi ephansi, izinkukhu, okusanhlamvu okugcwele kanye nobhontshisi.
Amafutha
Ukudla okunamafutha okuphezulu kungashesha ukupakisha ngamakhilogremu, ngakho-ke zama ukuqiniseka ukuthi akukho okungaphezu kwama-20 kuya ku-25% kokudla kwakho okuphelele okuvela kumafutha. Namathela ekudleni okuphansi kwamafutha agcwele kanye ne-cholesterol.
Ukudla okunjengamantongomane, amafutha nezinhlanzi zamanzi abandayo kunika amafutha abalulekile okuthiwa i-omega-3s ebalulekile empilweni enhle futhi angasiza ekuvimbeleni izifo ezithile. Ochwepheshe abaningi bancoma ukuthi uthole cishe ama-3,000 mg wamafutha omega-3 ngosuku.
Amavithamini
Abagijimi abazuzi amandla amavithamini, kodwa basengxenye ebalulekile yokudla kwabo. Ukuzivocavoca kungase kuvelise ama-compounds okuthiwa ama-radicals amahhala, angalimaza amangqamuzana. Amavithamini C, E, no-A yi-antioxidants futhi anganciphisa ama-radicals mahhala. Ukuthola amavithamini akho ekudleni okuphelele kungcono ukwesekwa; akukho bufakazi obuqinile bokuthi ukuthatha izithako kuthuthukisa noma ukusebenza kwezempilo noma kwezemidlalo.
Amaminerali
I-calcium: Ukudla okune-calcium okubalulekile kuyabalulekile kubagijimi ukuvimbela ukuphefumula kwesifo sofuba nokucindezeleka ukuphuka . Imithombo emihle ye-calcium ihlanganisa imikhiqizo yobisi ephansi, ama-juice ane-calcium, imifino emifino emnyama, ubhontshisi namaqanda. Umgomo wakho kufanele ube ngu-1 000 kuya ku-1,300 mg we-calcium ngosuku.
I-Iron: Udinga lo msoco ukuhambisa i-oksijini emaqenjini akho. Uma unesidingo sokudla okungenamsoco, uzozizwa ubuthakathaka futhi udangele, ikakhulukazi uma ugijima. Amadoda kufanele ahlose u-8 mg wensimbi ngosuku, futhi abesifazane badinga 18 mg. Imithombo enhle yemvelo yensimbi ihlanganisa ukudla okunomsoco, imifino eluhlaza, ama-nati, ama-shrimp kanye ne-scallops.
I-electrolyte ye-sodium namanye ama-electrolyte: Ama-sodium namanye ama-electrolyte alahlekile ngokuthuthumela ngesikhathi sokuzivocavoca. Ngokujwayelekile, i-electrolytes ishintshwa uma ulandela ukudla okunomsoco. Kodwa uma uzithola uthanda ukudla okunomsoco, kungase kube indlela yomzimba wakho wokutshela ukuthi uthole i-sodium engaphezulu. Zama ukuphuza isiphuzo sezemidlalo noma udle amanye ama-pretzels ngemva kokuzivocavoca. Uma usebenza isikhathi eside kunamaminithi angu-90, kufanele udinga ukufaka esikhundleni samanye ama-electrolyte olahlekelwa yisithukuthezi ngokuphuza iziphuzo zezemidlalo noma uthathe usawoti ngesikhathi sokugijima kwakho.
Umthombo:
Umhlahlandlela Wokudla, I-US Anti-Doping Agency, 2014.