Akudabwa mmene angachiritse nkhuku ngati zamasamba kapena zamasamba ? Fufuzani choonadi ndi sayansi kumbuyo mankhwala ochizira omwe amadziwika bwino , ndipo mupeze njira zochiritsira zamasamba ndi zamasamba zomwe zimagwira ntchito bwino kuti muchiritse wodwalayo.
Thanzi lachilombo # 1: Madzi, Madzi, Madzi!
Tisanafike ku zozizwitsa zowononga zamasamba ndi zosavuta, onetsetsani kuti chilichonse chomwe mumadya cham'maŵa m'mawa, madzi ambiri amapita nawo.
Tidzakambirana za zamadzimadzi zina zomwe zingathandize pakapita nthawi, koma poyamba choyamba, madzi ndi ofunikira kubwezeretsa kwa wamng'oma, kaya muli ndi zamasamba, zamasamba kapena ayi! Pofuna kubwezeretsa sodium ndi glycogen pamene mukugaya martinis onse , mukhoza kuwonjezera pang'ono (pafupifupi 1/8 supuni ya supuni) ya mchere ndi shuga ndi kupopera kwa mandimu kapena madzi a mandimu. Koma musadandaule kufunafuna supuni yoyezera ndi kupwetekedwa kwa mutu - ingoikani pang'ono pang'ono mu madzi anu.
Thanzi lachilombo # 2: Mafuta a Zipatso ndi Smoothies
Palibe ngati galasi lalikulu la madzi a lalanje pamene mulibe, kodi? Koma chifukwa chiyani? Zonse ziri mu shuga. Fructose, kuti ndikhale yeniyeni. Fructose imathandizira kufulumizitsa kagayidwe kake ka zinthu zamadzimadzi zonse zosalala zotsala, ndipo mphamvu ya vitamini imathandizanso. Sitiyenera kukhala madzi a lalanje, madzi amtundu uliwonse wathanzi azidzachita. Chipatso chochokera ku smoothie chidzachitanso chimodzimodzi, ndikudzakutsaninso pang'ono.
Nazi madzi pang'ono omwe amalumikizana ndi fruity-cure-heal smoothies kuti ayese:
- Mbalame yamapirimu ya sipiritsi yotchedwa smoothie
- Ginger plamu smoothie
- Magazi a orange orange smoothie
- Mango Mango Green smoothie
Chithandizo cha nkhuku # 3: Nthomba ndi mbatata
Pamene lingaliro la kudya nthochi lingakupangitseni kuti mukhale bwino, muzisanza kapena musamamwe kachiwiri mukakhala kuti mulibe, banani ndi mankhwala odyetsera zamasamba komanso ochizira.
Chifukwa chiyani? Nthomba zimakhala ndi potassium, yomwe ndi imodzi mwa electrolytes yomwe thupi lanu limatayika pamene ikumba Tea ya Long Island Iced kukula kwa Australia.
Kuyambira kale, mbatata ya greasy ndi mankhwala ochizira, ndipo mwinamwake ali ndi chifukwa chabwino. Inde, amamva bwino ndikukhalitsa m'mimba mwako, koma amakhalanso ndi potaziyamu pokhapokha ngati mutasunga zikopazo. Chakudya chamagulu, komabe, sichithandiza kuti chikhale chosavuta. Kuchokera ku nthochi ndi mbatata? Fufuzani zakudya zina zowonjezera zamasamba ndi zamasamba kuti zisawononge zizindikiro zowopsa: nyemba zoyera , sipinachi, ndi bowa. Pano pali maphikidwe ochepa odyera a mbatata omwe mungatumikire limodzi ndi nthochi yachitsulo kuti mudye chakudya chamadzulo cham'nyumba:
- Mbatata ya kadzutsa burrito
- Zosakaniza kadzutsa mbatata ndi bowa
- Zakudya zamasamba zouma zophika
- Tempeh ndi mbatata kabwino kadzutsa
Chithandizo cha mphuno # 4: Cysteine
Dikirani, chiani? Cysteine? Chimenecho ndi chiyani? Cysteine ndi chinthu chopezeka mu zakudya zambiri zomwe zimathandiza kuthetsa poizoni m'chiwindi. Amapezeka m'mazira, chifukwa chake mazira akhala akuchiritsidwa kawirikawiri, koma musadandaule ndi mchere, ndipo mumapezeka tsabola wofiira, adyo, anyezi, ndi broccoli. Kodi mumafuna kutulutsa masamba ndi tsabola tsabola ndi broccoli kuti musamadye chakudya cham'mawa?
Pano pali mfundo zina zazing'ono zamakono za cysteine:
- Msuzi wofiira wa Bell
- Tofu akuwombera ndi tsabola (belitsani ntchito m'malo mobiriwira)
- Zakudya zam'mawa zam'mawa ndi broccoli
- Msuzi wa buledi wophika msuzi ndi msuzi wa zamasamba (onjezerani belu tsabola, ngati mukufuna, kapena mazira, ngati simukuthira khola)
Thanzi lachilombo # 5: Zakumwa za masewera
Zakumwa zakumwa masewera zimagwira ntchito mwa kubwezeretsa electrolyte atayika pamene akumwa, kukupangitsani kukhala omasuka msanga. Kuwonjezera mchere wambiri ndi shuga kuti madzi azigwiranso ntchito. Kutsekula madzi m'thupi kungakhale kofunika kwambiri pochiza nthendayi, koma zakumwa za masewera ndi madzi zimathandizanso kusokoneza mowa kudzera m'dongosolo lanu mofulumira mwa kuchepetsa zonse zazing'ono zomwe zikugwedezeka mu mimba yanu ndikukwiyitsa. Samalani za khofi mu zakumwa zamaseŵera, monga momwe zakumwa za khofi zingakupangitseni kuti mukhale bwino kwa kanthaŵi kochepa, iwo amangowonjezera khungu lanu ndikuchedwa kuchepetsa.