Chikafu chakakodzera panguva yekurovedza inyaya inogona kuendeswa kune imwe nenyaya. Kunyange, kana iwe uchichera zvishoma, hapana chakaoma mune izvi. Chinhu chikuru ndechekuzvitengesa iwe pachako nesimba uye kusazvidza kushushikana kwemuviri wako.
Kurumbidzwa kwakakodzera panguva yekurovedza
Yeuka kana kunyora pasi kuti muzvokudya usati wadzidziswa iwe unofanirwa kuterera makarubhaidhirati nemaprotini, asi mafuta asati, panguva uye shure kwekudzidziswa zvakanyatsorambidzwa. Zvokudya zvine mafuta akawanda uye zviri mudumbu kwenguva yakareba zvinogona kukonzera kushungurudza uye kukonzera, uye zvinokonzera kusuruvara panguva yekurovedza muviri.
Saka, zvokudya panguva yekurovedza muviri zvinofanira kunge zvakaderera sezvinobvira pasina mafuta. Pamusoro pezvokudya zvinowanzoitwa, huku yegumbo inogona kushandurwa nemazamu, nyama yenguruve nevheiri, uye mazai akaomeswa anofanirwa kugadzirirwa chete kubva kumapuroteni. Chinhu chimwe chete chaunogona kuwana ndehove shoma shomanana usati wadzidziswa.
Chii chinofanira kunwa panguva yekurovedza?
Mvura yakakosha zvikuru kumitumbi yedu. Mvura panguva yekurovedza muviri inobatsira kudzora nekushanda mwoyo, nekutuka. Nenguva isati yatanga kudzidziswa, iwe unoda kunwa nezvegirasi remvura, asi panguva yekuzvidzivirira pachaga kwemaminetsi mashanu kusvika ku10, unofanira kunwa zvishoma. Nhamba yako yemvura yaunonwa inobva mukuraira kwakawanda kunowanikwa panguva yekushanda kwako. Iwe unogona kunwa zvinwiwa zvinokonzerwa ne electrolytes panguva yekudzidziswa, asi izvi ndezvokuti kana chidzidzo chinopedza nguva inopfuura awa.
Gainer panguva yekudzidzisa
Gainers inokosha inowedzera iyo ine zvakawanda zveproteine uye makhahydrates. Nezvechokwadi chokuti mhuka yevamwe vatambi vanogadzirisa zvakakwana simba rakawanda remasimba, asi vane muviri wakaonda, mapuroteni-carbohydrate cocktails ivo vanongoda chete:
- Zviwanikwa zvinoderedza kuneta uye kudzorera simba zvakakwana;
- nekuda kwemapuroteni muhutano hwahwo, zvibereko zvinowedzera kuwedzerwa kwemamino acids panguva yekudzidzira;
- vanoita gayana munguva pfupi vachidzorera mushututi tema uye kuwedzera intracellular energy;
- varoyi vanopa mukana wekuwedzera kuwandisa kwehutano hwemuviri kusvika ku12 kg pamwedzi;
BCAA panguva yekudzidzisa
BCAA (kubva kuChirungu branched chain amino acid) - dambudziko rechitatu amino acid ne branched chain - isoleucine, valine uye leucine. Izvi zvakakosha zvikuru zvikamu zveprotein. Kugamuchirwa kwakadai samamino acid complexes kunokosha pakudzorerwa kwemashuga emishu. Nhamba inoshanda yeamino acids yakadaro inenge 5-10 g, iyo inotorwa kare, munguva uye pakarepo mushure mekuvhima.