Palibe chomwe chimamveka chosangalatsa ngati kulimbitsa thupi kwakukulu - kaya ndikuthamanga mwachangu kuzungulira chipikacho, mphindi 30 za HIIT m'moyo wanu. pabalaza kapena chizoloŵezi chonyamulira zolemera ku malo ochitira masewera olimbitsa thupi. Komabe, ngati mukuwona kuti kulimbitsa thupi kwanu kukukulirakulirani ndi mutu womwe ukugunda, pangakhale zinthu zina zomwe mukuzinyalanyaza pakuchita kwanu. Nazi zifukwa zinayi zomwe mungapezere mutu mutagwira ntchito-ndi momwe mungapewere, malinga ndi Beth McCall, MS, RD, LD, CSSD ndi Director of Sports Nutrition ku Duke University.
1. Mwina simukumwa madzi okwanira
Sizinganenedwe mokwanira, koma madzi ndiye bwenzi lako ndithu. Zimalowetsa madzi onse omwe mumataya pamene mukutuluka thukuta ndikusunga mphamvu zanu. Kukankhira thupi lanu kuti lichite ntchito yowonjezera pamene likusowa madzi ndi njira yabwino yothetsera mutu wa pambuyo pa kulimbitsa thupi, koma kupweteka kwa minofu, chizungulire komanso nseru ndi kusanza.
Yesani: Kuonjezera madzi omwe mumamwa komanso kumwa madzi monga tart cherry juice
National Academy of Sciences, Engineering, ndi Medicine anapeza kuti madzi okwanira kwa amayi ndi malita 2.7 patsiku (makapu 11.5) ndipo kwa amuna ndi malita 3.7 (makapu 15.5) patsiku, kotero muyenera kukhala mukumenya ma benchmarks amenewo. Koma madzi si chakumwa chokha chomwe chingakuthandizeni kupewa mutu pambuyo polimbitsa thupi. Zakumwa ngati Cherribundi tart chitumbuwa madzi awonjezera madzi a kokonati kuti athandize ma electrolyte, komanso shuga wachilengedwe kuti athandize kusunga glycogen, McCall akulangiza (zambiri pa mlingo wa glycogen mu #2).
2. Shuga m'magazi anu angakhale otsika
Zakudya zoperewera kapena zosakwanira zitha kukhala chimodzi mwazifukwa zomwe mutu wanu sudzasiya kugunda mutatha kugunda masewera olimbitsa thupi. Pamene mukupopera chitsulo chimenecho kapena kuswa mbiri yanu yatsopano pa elliptical, thupi lanu limawotcha matani a calories, kotero ngati mulibe chakudya chokwanira m'dongosolo lanu kuti shuga azikhala wokwanira, mukhoza kudwala mutu.
Yesani: Kudya zakudya zopatsa mphamvu musanachite masewera olimbitsa thupi
Onetsetsani kuti muli ndi chakudya chosavuta musanachite masewera olimbitsa thupi kuti muchepetse shuga m'magazi, akutero McCall. A smoothie , ena oatmeal kapena sangweji ya peanut ndi jelly sizidzangodzaza, koma zidzakupatsani mafuta omwe thupi lanu likufunikira kuti shuga wanu ukhale wapamwamba. Kuphatikizika kwa nthochi kapena njira kumapangitsanso zokhwasula-khwasula zoyenera musanachite masewera olimbitsa thupi ngati simukufuna chinthu cholemetsa.
3. Mungakhale mukudzikakamiza.
Ngati mwangoyamba kumene chizoloŵezi chatsopano ndipo mwakhala mukugwira ntchito yowonjezera kuti muwoneke bwino, mungakhale mukuyambitsa zomwe zimatchedwa mutu wovuta. Mtundu uwu wa mutu umachitika pamene wina kuyesetsa (mwamvetsa?) khama lakuthupi. Akutero McCall: Amachokera ku mpweya wochepa wa oxygen mu ubongo, [chifukwa] thupi likutumiza mpweya wochuluka ku minofu yogwira ntchito. Umenewu ukhoza kukhala mutu umene umakhalapo kwa nthawi ndithu, mpaka munthuyo atakhala ndi nthawi yokwanira yoti achire.
Yesani: Kudziyendetsa nokha ndikupumula pakati pa seti
Ndikosavuta kudumpha kuchokera ku masewera olimbitsa thupi kupita kwina mukayamba masewera olimbitsa thupi, koma kudziyendetsa nokha ndi kupuma pang'ono pakati pa seti kumatha kuyenda kutali. Komanso, kumwa chakumwa choyenera pambuyo polimbitsa thupi kungathandize. Madzi a chitumbuwa amathandizanso kuchepetsa kutupa komanso kupsinjika kwa okosijeni komwe kumayambitsa mutu wovuta, adatero McCall. Zakumwa monga kokonati kapena madzi avwende ndizabwinonso.
4. Mwina simukugona mokwanira
Mumadwala kwambiri mutu mukamatopa kwambiri, ndipo ngati mumagona pang'ono usiku watha, McCall adalangiza. Kumasulira: Chizoloŵezi chausiku cha Instagram chozembera komanso kukonda kudya kwambiri pa Netflix musanagone kuyenera kupita.
Yesani: Kupeza osachepera maola asanu ndi atatu khalidwe kugona usiku uliwonse
The Sleep Foundation amalimbikitsa kuti akuluakulu azigona paliponse pakati pa maola asanu ndi awiri mpaka asanu ndi anayi usiku uliwonse. Maziko amakulangizaninso kuti muchotse zida zonse zamagetsi osachepera mphindi 30 musanafike nthawi yogona kuti mupeze izi. tulo tofa nato zomwe zimathandiza osati kupumula thupi lanu ndi kumanga minofu, komanso kumateteza mutu.
Malangizo a Bonasi : Ngati ndinu khoswe wokonda masewera olimbitsa thupi, ndikosavuta kunyalanyaza kuyambika kwa mutu ndikumatengera zomwe mwachita kale. Komabe, nthawi zina kupwetekedwa kwa mutu kosalekeza kumawonetsa zomwe zikuchitika. Ngati mukuwona kuti mukudwala mutu kuposa momwe mungathere, pitani kwa dokotala mwamsanga.
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