Munasankha nyimbo zakupha, zotambasulidwa bwino kenako ndikupereka 150 peresenti pakulimbitsa thupi kwanu. Ndiye mwamaliza, sichoncho? Osati mofulumira kwambiri. Chakudya chomwe mumadya mkati mwa mphindi zingapo zoyambirira mukamaliza masewera olimbitsa thupi ndi chimodzi mwazinthu zofunika kwambiri komanso zocheperako pakuphunzitsidwa, atero mphunzitsi waumwini. Lisa Reed .
Kuti muthandize thupi lanu kuchira msanga, komanso kukonza ndi kumanga minofu yatsopano ya minofu, mudzafuna kuwonjezera mafuta mwamsanga mutatha kugwira ntchito ndi chakudya chochepa cha chakudya ndi mapuloteni. posachedwapa? Kafukufuku wasonyeza kuti kudya chakudya cham'mbuyo pochita masewera olimbitsa thupi mutangomaliza kuchita masewera olimbitsa thupi (ie, mkati mwa mphindi 15) ndibwino kuposa kudya ola limodzi pambuyo pake, Reed akutiuza. Chifukwa chake poganizira izi, nazi zakudya zabwino kwambiri zapambuyo polimbitsa thupi komanso zokhwasula-khwasula kuti munyamule m'chikwama chanu chochitira masewera olimbitsa thupi.
Zogwirizana: Zakudya 8 Zomwe Simuyenera Kudya Musanachite Zolimbitsa Thupi
Foxys_forest_manufacture/Getty Images1. Yogati
Kapena tchizi ta kanyumba, ngati muli muzinthu zamtunduwu. Onsewa amapereka gwero labwino kwambiri la mapuloteni pambuyo polimbitsa thupi, akutero masewera kadyedwe Angie Asche . Kuti awonjezere antioxidant ndi carbohydrate, amalimbikitsa kuwonjezera zipatso zatsopano kapena masamba odulidwa. Bonasi yowonjezera? Zakudya zokhala ndi calcium ndi vitamini D zimathandizira kulimbitsa mafupa ndikuletsa kusweka.
Zogwirizana: Zakudya 6 Zathanzi (komanso Zokoma) Zomwe Zili ndi Vitamini D wambiri
sveta_zarzamora / Getty Zithunzi2. Hummus ndi Mbewu Zonse Zambewu
Mukamaliza kulimbitsa thupi, thupi lanu limakonda zakudya zokhala ndi ma carbohydrate chifukwa zimatenthedwa m'masitolo ake onse opatsa mphamvu, akufotokoza motero katswiri wa kadyedwe Lindsey Joe. Kuti muwonjezerenso masitolowa (aka glycogen), pamwamba pa zofufumitsa zingapo zambewu zokhala ndi mapuloteni (komanso zokoma kwambiri) hummus .
Zogwirizana: Njira 7 Zopezera Mapuloteni Ngati Mukuchepetsanso Nyama
Zithunzi za LightFieldStudios / Getty3. Mazira
Osati azungu okha. Mazira a dzira ali ndi zakudya zingapo zofunika pa thanzi la ubongo ndi mafupa, akutero Asche. Akupangira kulongedza mazira ochepa owiritsa molimba m'chikwama chanu chochitira masewera olimbitsa thupi kuti mukhale ndi mapuloteni ofulumira komanso osavuta, ophatikizana ndi kagawo kakang'ono ka tositi ya tirigu kuti muwonjezere ma carbs pambuyo polimbitsa thupi.
Zithunzi za Rimma_Bondarenko / Getty4. Mapuloteni Amagwedeza
Zakudya zamadzimadzi ndi chisankho chabwino pazakudya pambuyo polimbitsa thupi chifukwa zimatenga mosavuta ndipo zimatha kugwiritsidwa ntchito mwachangu ndi thupi lanu, akutero Reed. Iye ankakonda Chinsinsi? Smoothie yopangidwa ndi & frac12; chikho cha mkaka wa amondi, kapu imodzi ya mapuloteni ufa ndi & frac12; chikho strawberries. Chokoma.
Zogwirizana: 5 Mapuloteni Opangidwa ndi Zomera Amene Ali Amakono Kwambiri Pakalipano
margouillatphotos/Getty Images5. Salmon Wosuta
Nsomba zamafuta zimadziwika chifukwa cha kuthekera kwawo kotupa, komanso kafukufuku lofalitsidwa mu Clinical Journal of Sports Medicine anapeza kuti omega-3 fatty acids angathandizenso kuchepetsa kuchedwa kwa minofu kupweteka (DOMS) pambuyo pochita masewera olimbitsa thupi. Yesani kufalitsa chokulunga chambewu ndi tchizi chochepa kwambiri cha kirimu ndikuwonjezera ndi salimoni wosuta kuti mupeze chokhwasula-khwasula chokoma ndi chonyamula.
Zithunzi za bhofack2/Getty6. Mkaka Wa Chokoleti Wopanda Mafuta Ochepa
Kwa iwo omwe amavutika kudya akangomaliza kuchita masewera olimbitsa thupi, Bungwe la American Council on Exercise amalimbikitsa kuyesa zakudya zamadzimadzi m'malo mwa zolimba. Ndipo mkaka wa chokoleti ndi chisankho chabwino, chifukwa cha kusakaniza kwake kokoma kwa carbs, mapuloteni ndi madzi. (Ingopitani mosavuta pa shuga.)
Zogwirizana: Zomwe Muyenera Kudya Musanachite Komanso Mukatha Kulimbitsa Thupi Lililonse, Malinga ndi Fitness Pros
