Vatambi vakawanda vanotenda kuti hapana chinonyadzisa pamusoro pekudya mbatatisi yakakangwa uye kudyidzana musati mutsara wacho, kwete, kutora, panguva imwechete, nzvimbo yavo inodiwa uye yakakodzera yechisere. Asi mutambi akadaro anofunga nezvekuti muviri wake usati waiswa mabasa akasiyana zvakasiyana siyana kune avo vakamupoteredza, izvo zvinofanirwa kugadziriswa uchishandisa zvimwe zviwanikwa?
Zvokudya zvedu ndezvedu. Saka, yakakodzera mitambo yezvokudya inofanira kuve yakasiyana nemenyu yevaya vasingabatanidzi mumitambo.
Ndeapi mabasa ayo zvokudya zvinoita muupenyu hwemutambi wacho?
Iye zvino tichaedza kuratidza kwauri, tsanangura paminwe kuti kukosha kwakakodzera kwevatambi ndeyekuti:
- zvichienderana nehutano hwehutano hwemuviri uye mamwe mabasa anoiswa pamberi pomutambi, chikafu chinofanira kuva nezvakakwana makorikiti, mapuroteni, mafuta, makhahydrates, vitamini, mvura;
- nemhaka yemhando yakasarudzwa yakakodzera, zvirongwa zvemagetsi zvinoshandiswa;
- Chikafu chakakodzera paunenge uchitamba mitambo kunotungamirira kuchinjwa chekugadzirwa kwemuviri - unogona kuderedza chiyero chemafuta, kuwedzera chiyero chemasumbu kana kusiya zvose zvisingashanduki;
- mhuka yacho inobata zvakananga mahomoni, uye mahomoni pamuviri wemuviri uye mukana wekuita basa rakakura.
Chii chaunoda kuchengeta mupfungwa paunenge uchienzanisa nheyo yemutambo?
Tinotarisira kuti kusawirirana kwemashoko ekudya kwakakodzera uye mitambo yawakagamuchira zvakakwana. Iye zvino ngatitaurirei nezvezvinhu zvipi zvinofanira kufanana nemutambo wemutambo akanaka:
- Kuongororwa kwakakosha - pane pfungwa yokuti vatambi vanofanira kudya zvakanyanya, zvino musuru hukura nokukurumidza. Asi chaizvoizvo, nenzira iyi, unogona kungowedzera mafuta chete, ayo achange achinonoka kubva pamakori akawanda. Mitambo yemitambo inofanira kuve yakasiyana nekuwedzerwa kwekuwedzerwa kwemaoko - 2,100 kcal (vakadzi), 2,700 kcal (murume), asi hunodiwawo hunokosha.
- Iyo yakagadzirwa nehutano mapuroteni, mafuta, makhahydrates uye micronutrients.
Proportion yeproteines, mahydrohydrates nemafuta kune vakawanda anozivikanwa - 30:60:10, muyero wevhitamini imwe neimwe ndeyega, asi mvura inoda zvakawanda kupfuura inowanikwa-inenge 2,5 litres pazuva. - Kufananidzwa - chikamu ichi chechinyorwa chekudya kwakakodzera panguva yekudzidziswa, kunyanya kunopindirana nemapuroteni. Pakusarudza mapuroteni , zvinotanga kutanga kutanga kutarisa pahuwandu hwavo (iyo inowanzoenderana nekuwedzera kwemafuta), uye pamusoro pekufananidzira-chiratidzo chinonyanya kukosha 1.0 uye mitsva inofanirwa.
- Nzira yekudya zvinovaka muviri - zvakanaka, uye, yekupedzisira. Zvechokwadi, unoda kudya zvishoma. Usazviunza kumhumhi nzara, asi usadya - 4-5 kudya kwezuva - ichi ndicho chimiro.