Basa uye kuberekwa basa rakaoma romuviri. Vakadzi vanopisa maoriki akawanda munguva yebasa ravo uye vanoda huwandu hwekoriori hunoita kuti ipe mafuta aya anoshamisa anoshandiswa. Panguva imwecheteyo, chido chekudya chingave chisina kusimba seyavo pfungwa yemuviri nemuviri zvakanyanyisa pane basa riripo. Mubereki wepamuviri wenguva yakareba ndiwo musimba wakasimba kwazvo mumuviri wemunhu, uye seimwe mimwe misumbu inoshanda zvakanaka kana iine huwandu hwemafuta uye hydration.
Sarudza chikafu chako chebasa nekuchenjera , uye iwe uchava nesimba rose raunoda kuti uende kure kure nezuva rako rokuberekwa!
Kunyoreka Kugadzira Kunokosha
Apo mukadzi anoenda mukurwadziwa, muviri wake unotungamirira simba rakawandisa uye zvigadziro kuita basa rebasa uye anosarudza kusashandisa makirogiramu anokosha pane "zvisingavi zvinokosha" hurongwa hwakafanana nekudya, izvo zvinoderera zvakanyanya. Ndinowanzoti kune vakadzi kuti vanofunga kuva nechikafu pane zvakafanana nemhando yezvokudya zvavanokwanisa kusarudza pavanenge vachitambura nehutano kana chirwere. Zviri nyore kugadzirira, nyore kuzvidya uye zviri nyore kudya. Hapana chimwe chinhu chinonaka kana gorosi chinhu chakanakisisa chokuchengeta mupfungwa, kana zvakadaro, apo iwe unonzwa uchinetseka uye unogona kurutsa munguva yebasa.
Yeuka Protein
Funga kuva nemamwe mavara emapurotini aripo kuti uidye panguva yebasa rako. Chirungu chechiGiriki, nut butter, mapuroteni anoputika, uye cheese zvose zvichaenda zviri nyore uye zvinopa muviri wako mapuroteni inoda kukubatsira kuburikidza nebasa.
kana iwe uri kunyorera mune imwe nzvimbo iyo isingakwanisi kupa mufiriji, funga kuunza kunotonhora nemamwe machengeterwa evha kuti uchengetedze zvokudya zvako zvinoparara padziviriro yakachengeteka.
Complex Makedhihydrates
Multigrain chingwa kana kuputika, pasta yakazara-gorosi, risi tsvuku, uye oatmeal ndezvakanaka zvinobva kune fiber uye inopa mahydrohydrates anopa simba munguva yebasa refu .
Izvi zvinogona kuwaniswa pamwe neprotein yako yekugadzira uye kugadzira kudya kunovaka muviri. Basa rekutanga rebasa rinogona kunge riri kubika mubhodhi mukuru wekudya mutsva wekuku, iyo ichange iripo gare gare apo uri kushanda zvakaoma. Iwe unogona kuramba wakabatikana uye wakanyatsogadzirira apo basa rako rinotakura.
Zvibereko Zvinokurumidza, Zviri nyore Zvokudya
Bhabheri dzakasungwa, mazambiringa, mavhinga, uye "zviri nyore pamudumbu wako" bhanana ndiyo michero yakaisvonaka yekuve nayo.Ndinogara ndichinge ndichigodora vakadzi kuti vashande mumwedzi yezhizha vane zvizhinji zvizhinji-muchero yezvibereko izvo zvakazara nekunakidza kusarudza kubva. Kuva neavo vakagurwa kuita zvidimbu zvekuruma zvose zvakagadzirira kuenda zvichaita kuti zvinhu zvive nyore kwauri neboka rako rebasa.Vamwe vakadzi vanotowana michero yakasvibira, mazambiringa, uye mamwe maitiro uye michero inoita kuti utapwe, unotonhorera apo uri kushanda zvakaoma S smoothie inzira yakanaka yekudya chibereko, uye boka rako rekuberekwa rinogona kuwedzera mamwe mapuroteni powder kuti kuwedzere kuwedzera.
Simba Rinokurumidza Sources
Usakanganwa kuva nechimwe chinhu chakajeka zvikuru kuderedza simba remhepo, kuti iwe unogona kukurumidza kumira pakati pekusimudza zvipfeko. Aya majeehydrates ari nyore achakupa kukurumidza kushanda kwesimba apo iwe unogadzirira kusangana nemwana wako. Zvandinoda ndezvouti huno uye imwe chete inoshandisa "simba gel" inowanikwa mune zvakasiyana-siyana zvinonakidza zvakafanana nemiti inoshandiswa marathoners mumadzinza avo.
Bhomba rako rokuberekwa rinogona kupa izvi kuti iwe udye panguva yekusimudzira kukubatsira kuti uwane uye uchengete mhepo yechipiri.
Sarudza Doro Rako Rokubata Nenjere
Kuramba hydrated kunokosha zvakadai sokudya panguva yebasa. Kunowedzera kuswa kwejasi rako raunofarira (rakanatswa kana zvichidikanwa kana uchinwa simba rakakwana rakazara kwazvo), miso soup, kana soro yekutswa kwemhepo kunogona kukubatsira kuti urambe uri hydrated uye chengetedza zvipfeko zvako kushanda zvakanaka. Ndinoda kudzivisa "zvinwiwa zvemitambo" nemavara ezvokudya zvekugadzira uye mashizha epamusoro ye fructose, uye kunyange kuratidza kuti vakadzi vanoita "mushonga-ade" wakagadziriswa, wekugadzirira kuti avepo.
Kokoti mvura isha inonaka inokupa iwe ne electrolytes anokosha iwe unoda. Kuisa zvinwiwa zvako muhombodo yemvura inoita kuti zvive nyore kunwa zvisinei kuti iwe uri kushanda kupi.
Basa uye kuberekwa zvinoda simba rinoshamisa. Kupa muviri wako nechikafu nesimba raunoda panguva yebasa zvinokosha zvino iye zvino sezvazvaive apo iwe wakasika nekukura mwana uyu panguva yekuzvitakura. Iva nekugadzirira mberi nekunaka kwezvokudya uye zvinwiwa pamaoko zvingakubatsira iwe kuti utange basa rakadaro uye kuberekwa marathon nesimba uye simba.
> Sources:
Mandisa Singata, Joan Tranmer, Gillian ML Gyte. Kurambidza kunwa kwemvura uye kudya kunenge panguva yebasa. The Cochrane Library, 2013 DOI: 10.1002 / 14651858.CD003930.pub3 Mirayiridzo Yedzidzo yeAnsthesia Inobvumirana: Anoparidzirwa Nhoroondo yeAmerica Society yeAnesthesiologists Task Force yeAststetric Anesthesia, Anesthesiology: Bhuku 106 (4) April 2007pp 843-863.