Abincin da ke gudana ya bambanta a fannoni biyu na horo:
- shirin horaswa yana dacewa;
- motsa jiki yana nufin rasa nauyi.
A kan waɗannan ƙa'idodin guda biyu, abinci mai gina jiki yana da bambance-bambance da yawa, gami da matakin cin abincin kalori. Hakanan akwai shirin wasanni na musamman, wanda ke buƙatar amfani da abinci na musamman, la'akari da duk halayen ɗan wasan.
Cin abinci kafin a gudu
Groupsungiyoyi daban-daban na masu gudu suna da zaɓuɓɓuka masu gina jiki na pre-motsa jiki.
Gyara karin kumallo
Idan mutum dan wasa ne, to ya kamata a sami ɗan karin kumallo kafin ya fara gudu, wanda zai haɗa da:
- sanannun kayan abinci;
- kayayyakin abinci mai gina jiki;
- furotin;
- beta-alanine da arginine;
Don wasan motsa jiki ba na sana'a ba, ana buƙatar karin kumallo mai gina jiki da ci na hadadden ma'adinai, alal misali, kayan lambu ko hadaddiyar giyar, ana buƙatar su.
Carbohydrates
Fiye da awa ɗaya ya kamata ya wuce daga cin abincin carbohydrate zuwa farkon shirin motsa jiki, yayin karin kumallo ya haɗa da:
- cakuda kayan lambu da ruwan 'ya'yan itace;
- cakulan, sandunan cakulan;
- taliya ko shinkafa;
- yogurt;
- oatmeal, wanda shi kaɗai ne aka yarda kafin tsarin horon, tunda ba za a iya cinye sauran kayayyakin hatsi ba.
Yaushe kuke buƙatar iyakance abinci, ko gudu akan komai a ciki?
Lokacin da aka rasa nauyi da yin tsere don kula da wani nau'i ba tare da girmamawa kan wasan motsa jiki ba, akwai wasu ƙuntatawa kan abinci da karin kumallo:
- daga karin kumallo zuwa motsa jiki, kimanin awa biyu ya kamata ya wuce, idan karin kumallo bai zama mai daɗi ba, to aƙalla awa ɗaya;
- rabin sa'a kafin gudu, bai kamata a sha fiye da miliyon ɗari biyu na ruwa ba, tare da shayi mai zaki ko ruwan 'ya'yan itace mafi kyawun zaɓi. Ya kamata a cire kofi da abin sha mai ƙamshi.
An cire waɗannan gaba ɗaya daga karin kumallo:
- wake wake;
- dankali;
- eggplant da kabeji;
- namomin kaza;
- soyayyen da naman abinci;
- radish da alayyafo
Baya ga waɗannan samfuran, an sanya takunkumi kan abincin da ba shi da inganci.
Fasali na abinci mai gina jiki bayan gudana
Bayan motsa jiki na motsa jiki, ya kamata a bi tsarin abinci mai gina jiki.
Lokacin cin abinci
Bayanin jagora mai gina jiki:
- zaka iya shan ruwa aƙalla mintuna ashirin bayan horo;
- an ba da izinin cin abinci sa'a ɗaya bayan ƙarshen shirin horon;
- shayi mai zaki ko abinci na musamman na abinci yana yiwuwa minti ashirin zuwa talatin bayan gudu.
Me yasa ake buƙatar carbohydrates
Duk wani tsarin motsa jiki na motsa jiki bayan an kammala aikin motsa jiki ana nufin ne don sake samun wadatattun kayan abinci na carbohydrate a cikin jiki, tunda bayan yawan motsa jiki, wani lokaci na mintina tamanin ya bayyana, yayin da jiki ke cika wadatar carbohydrate.
Saboda wannan cewa yana da kyawawa don aiwatar da abinci mai gina jiki a cikin awa ɗaya da rabi bayan gudu. A lokaci guda, ga ƙwararrun 'yan wasa, lokacin tazara daga horo zuwa cin abinci ma ya ragu. Idan jiki bai karɓi adadin carbohydrates da ake buƙata ba bayan ya gudana, to jimiri na jiki zai ragu, kuma wannan yana haifar da sakamako mara kyau ga 'yan wasa.
Yadda za'a dawo da ma'auni
Bayan gudu, aikin tsarin narkewa yana raguwa, saboda haka akwai dokoki biyu don cin abinci bayan guduna:
- cin abinci bayan kammala shirin horarwa ya kamata a yi shi bayan wani lokaci;
- wani tsarin abinci an tsara shi don abinci mai gina jiki.
Don dawo da daidaito, abincin ya hada da:
- ɗari uku na kayan lambu ko ruwan 'ya'yan itace. Misali, tuffa ko ruwan tumatir yana aiki sosai;
- ana iya maye gurbin ruwan 'ya'yan itace tare da abin sha na madara-cakulan ko shayi mai zaki tare da karamin bun;
- yakamata a sha cikakken abinci ba da daɗewa ba bayan rabin sa'a daga baya, yayin da ake lasafta carbohydrates - gram ɗaya da rabi a kowace kilogram na nauyin jikin mai gudu;
- abincin ya ƙunshi alawar tare da madara daga gero, shinkafa, semolina. A wannan yanayin, za a iya samun ƙari a cikin sifofin busassun 'ya'yan itace ko zuma;
- tafasasshen dankali ko taliya da nama sun dace da abinci.
Abincin abinci na musamman
Abincin abinci na wasanni yawanci ana amfani dashi da ƙwararrun athletesan wasa, tare da tsari na musamman don ingantaccen abinci mai gina jiki:
- tsarin shaye-shaye yayi kama da wanda aka saba, kawai basu shan ruwan 'ya'yan itace, amma rabin abin da ake samu ne, da kuma gram biyar na amino acid. Wannan abin sha yana shayar da ƙishirwa kuma ya cika makamashi da carbohydrates;
- mintuna ashirin bayan gudu, ɗauki bitamin C ko hadaddun antioxidant hadaddun da ke kare tsokoki daga larurar cututtukan da ke tattare da sinadarin odidi wanda aka samar sakamakon karuwar aikin tsoka;
- sa'a daya bayan cin abincin kari, ana bukatar tsaftace jiki tare da adadin sunadarai da carbohydrates. Saboda wannan, ana amfani da babban furotin ko furotin-carbohydrate hadadden, wanda zai iya zama cakuda busasshe ko hadaddiyar giyar da aka shirya.
Tushen abinci mai gina jiki yayin yin tsere shine inganta haduwar sunadarai da amino acid a jiki. Dukkanin abinci mai gina jiki yayin motsa jiki na motsa jiki ko kowane motsa jiki an shirya shi a gaba, la'akari da halaye na ilimin jikin mutum na wani mai gudu. Wannan kuma ya shafi matakin ƙoshin lafiyar 'yan wasa .T yana zuwa nan
Game da sha
Shan giya mai kyau shine ɗayan ginshiƙan shirin horo na gudana. Yin watsi da tsarin sha yana haifar da mummunan sakamako. Misali, ga rashin ruwa a jiki ko akasin haka don sanyaya jiki sakamakon yawan zufa.
Lokacin tattara tsarin sha, ana la'akari dashi:
- dacewar mai gudu;
- Gudun bukatun (takamaiman sakamako, kamar asarar nauyi);
- fasalin ilimin lissafin jiki;
- nisa da tsananin gudu;
- yanayin jiki, gami da kasancewar wasu cututtuka, gami da na yau da kullun;
- la’akari da yanayin yanayin ƙasa da yanayin yanayi (yanayin iska, zafi);
Tsarin shan giya yana buƙatar bin ƙa'idodi masu zuwa:
- rabin sa'a kafin gudu, ana bada shawara don rage yawan shan ruwa zuwa mafi karancin mililita dari biyu;
- yayin gudu, amfani da ruwa ya kamata a iyakance shi da tsotse biyu zuwa uku a kilomita biyu, in babu zafi;
- shan ruwa ko wani ruwa bayan horo ana buƙatar kawai minti goma sha biyar zuwa ashirin bayan an kammala shi.
Nasihu na Gina Jiki don Rashin nauyi
Tsarin abinci mai gina jiki ga mutumin da ke motsa jiki don motsa jiki ya sha bamban da babban abincin mai gudu.
Bugu da kari, akwai shawarwari da dama wadanda dole ne a bi su kafin a samu kyakkyawan sakamako:
- lokacin da aka rasa nauyi, abincin ya kamata ya zama wani ɓangare na shirin rage nauyi, wanda za'a tsara shi tare da ƙwararren masanin da ke la'akari da duk fasali da ƙarfin jikin mai gudu;
- yawan adadin kuzari a cikin abincinku na yau da kullun ya zama ƙasa ƙasa da yadda kuke ƙonawa yayin gudu. Babu wani hali da za ku ji yunwa. Wannan shi ne saboda gaskiyar gudu yana motsa daidaituwar metabolism da ƙoshin lafiya cikin jiki, wanda ke ba ka damar rage kiba. Tare da babban rashin adadin kuzari, yana yiwuwa a sami rashin ci gaba gaba ɗaya a cikin yanayin jiki;
- abincin ya daidaita. A lokaci guda, ba a ba da shawarar rage yawan abinci mai gina jiki ba, tunda wasu adadi ne kawai na kayayyakin ake cirewa, wadanda suka hada da abinci mai sauri, abinci mai nauyi ko mai mai da kuma abubuwan sha da ke cikin carbon;
- ga kowane mutum, yakamata a tsara jadawalin horon mutum tare da nuni da karfi da tsawon lokacin horo, wanda zai yi la’akari da dukkan sifofin lafiyar mutum da yanayin jikinsa;
- dole ne abincin ya hada da hatsi iri iri, 'ya'yan itatuwa da kayan marmari;
- kowace rana, babban mutum dole ne ya sha a kalla lita biyu na ruwan sha.
Abincin da ke gudana ya banbanta gwargwadon kungiyoyin masu gudu, tunda kowace kungiya nada burinta na horo, gwargwadon yadda ake gudanar da aikin atisaye, tare da hada abinci mai kyau da kuma tsarin abinci.
Akwai fasali guda ɗaya tak wanda yake haɗa nau'ikan abinci - abinci mai gudana shine tushen ƙoshin lafiya. Don haka, babban aikin abincin za'a iya la'akari da sauyawa zuwa rayuwa mai kyau, wanda zai haɗa da dacewa da ƙoshin lafiya.
