Kuchita masewera olimbitsa thupi kwanthawi yayitali, ndi mankhwala ati komanso zakudya zomwe muyenera kumwa?

Achinyamata ambiri lerolino amakonda kwambiri kukhala olimba.Zochita zolimbitsa thupi zoyenerera sizingathetse kutopa, kuchepetsa nkhawa, komanso kumasuka matupi a anthu, ndipo kupyolera mwa kulimbitsa thupi kungapangitse mizere ya thupi lawo kukhala yangwiro, kulimbitsa thupi kumakhala koyenera kwambiri, kotero ndikofunikira kudya.Zopatsa thanzi.
Ndi zakudya ziti zomwe muyenera kudya kuti mukhale olimba?

1. Madzi
Thupi la munthu lidzataya madzi 1000-2000 mu ola limodzi lochita masewera olimbitsa thupi, choncho bweretsani madzi nthawi.Mwachitsanzo, imwani madzi ambiri musanayambe kuchita masewera olimbitsa thupi, kapena kumwa madzi pang'ono panthawi yochita masewera olimbitsa thupi.

2. Vitamini C
Vitamini C imatha kutulutsidwa kuchokera ku thukuta, ndipo thupi likasowa, kuwonongeka kwakukulu komwe kumachitika chifukwa cha masewera olimbitsa thupi kumatha kuchitika.Kuonjezera vitamini C mu nthawi musanayambe kuchita masewera olimbitsa thupi kudzakuthandizani kuchepetsa thupi lanu ndi kuteteza ziwalo zanu kuti zisawonongeke.

3. Mavitamini a B
Banja la Vitamini B ndi gawo lomwe limasungunuka m'madzi.Zikapanda kutero, kuyankha kudzakhala pang'onopang'ono, mitsempha idzatopa mosavuta, ndipo kutopa kapena kuvulala kochitidwa ndi masewera olimbitsa thupi sikudzakhala kosavuta kuchira.Kuonjezera kumafunika.

4. Potaziyamu/Sodium
Kuchita masewera olimbitsa thupi kumakupangitsani thukuta, mchere wambiri udzatayika ndi thukuta, makamaka potaziyamu ndi sodium, sodium yambiri imasungidwa m'thupi, ndipo sodium imabwezeretsedwanso mosavuta kuchokera ku chakudya;potaziyamu m'thupi ndi yochepa kwambiri, masewera olimbitsa thupi Asanayambe ndi pambuyo pake, muyenera kusamala posankha zipatso ndi ndiwo zamasamba zomwe zimakhala ndi potaziyamu / sodium kuti mudye.

5. Zinc
Zinc ndi chinthu china chomwe chimatha kutayika kuchokera ku thukuta ndi mkodzo.Zinc ndi yofunika kwambiri pa thanzi, ndipo thupi liyenera kuonetsetsa kuti pali zinc yokwanira.Oyster, rhizomes, etc. ali ndi zinki zambiri, komanso zowonjezera zowonjezera zitha kutengedwa.

6. Manganese/Cr/V
Onse atatu ndi abwino pakupanga kwa insulin komanso kuwongolera shuga wamagazi.Zakudya zotsatirazi zili ndi: mphesa, bowa, kolifulawa, maapulo, mtedza, ndi zina zotero. Palibe zowonjezera zowonjezera zomwe zimafunika.
Chofunikira cha whey protein powder ndi glutamine, yomwe ndi amino acid yodziwika bwino.Zagwiritsidwa ntchito m'zipatala kuti zithandize kubwezeretsa ndi kusunga minofu.Zakhala zotchuka pakati pa othamanga monga chowonjezera m'zaka zaposachedwa.
Maselo aminofu ali ndi mphamvu yamphamvu kwambiri yotengera glutamine.Mutha kuwonjezera mphamvu yosungira mu minofu powonjezera 8 mpaka 20 magalamu ku zakumwa.Maselo a minofu akamamwa glutamine, madzi ndi glycogen zimatengeranso pamodzi.Choncho, kukula kwa minofu kudzawonjezeka moyenerera, ndiko kumangirira kwake kwa minofu.
Kugwiritsa ntchito glutamine, creatine kapena ma carbohydrate omwe ali ndi vuto losauka kumatha kukulitsa minofu ya cell lysis, kuwalola kuti azikhala ndi madzi ochulukirapo ndipo motero amakhalabe ndimlingo wabwino pansi pazovuta.
Glutamine imachepetsanso kuwonongeka kwa minofu mwa kukhala ndi zotsatira zotupa pa chiwindi ndi maselo a minofu, zomwe zikutanthauza kuti nthawi yabwino kwambiri yogwiritsira ntchito glutamine ndi pamene thupi limatsutsidwa, monga opaleshoni, matenda kapena kuvulala, ndi Kudya, kuphunzitsidwa mopitirira muyeso ndi kusokonezeka kwa kugona, 14 magalamu patsiku kwa masiku awiri ndi oyenera kwa anthu omwe akufuna kulimbikitsa kukula kwa minofu pogwiritsa ntchito masewera olimbitsa thupi kwambiri.