Kuti uwane zvakakwana mushure mokudzidziswa kwakasimba, edza kubhadhara pane zvinotevera:
- usazvidzivirira wehope. Iwe unofanirwa kurara maawa 7-9 usiku uye, kana zvichibvira, 1 awa (kwete zvakare) panguva yemasikati;
- Deredza nguva yako yekudzidzira kusvika pamaminitsi 90;
- Kamwe kamwe pavhiki, rega zvachose kubva pamakirasi - kana, mumamiriro ezvinhu akaipisisa, zvipe iwe mitoro yakareruka.
Nzira yekufambisa sei musumbu kuregera?
Hezvino izvo zvaunoda kuita mushure mekuita basa rimwe nerimwe:
- Inwa jongwe nemakrohydrates uye mapuroteni nguva pfupi mushure mekudzidzira.
- Ita kutora maitiro (5-10 maminitsi).
- Tora ushamwari, uye zvino uswa mvura inotonhora.
Kugadzirira musimba kugona
- Complex antioxidants. Antioxidants inodzinga pasina radicals. Izvi, zvakare, zvinobatsira zviri nani kupora mushure mekudzidziswa, kunoderedza marwadzo emisumbu uye kunomira kuputika. Iyo yakanyanya antioxidants: mavitamini A, C, E, selenium, beta-carotene, kubvisa mbeu yemadhiro - proanthocyanidin, alpha-lipoic (tioctic) acid.
- Amino acids ane branched chain , kana BCAA - Branched-Chain Amino Acids. Izvo zvinokosha kuti amino acids, zvinoreva kuti muviri haugoni kuvabudisa, uye inofanira kutorwa nechingwa. Mukuwedzera, izvi zvinowedzera kutsigira kwekuchengeteka uye nhoroondo ye 35% yezvose amino acids mumisungo. Vakuru vanomiririra BCAA nde: L-isoleucine, L-valine, L-leucine.
- Glutamine . Glutamine inonzi inokosha chinhu chinodzorera chinodzivirira musimba catabolism.
- Inosine . Inosine inodzivisa kuunganidzwa kwelactic acid, iyo inoita kuti musuru inetaire.
Mishonga yemisumbu yekudzokazve
- Mazai . Ivha yeprotein ye egg inobatsira zvikuru-yekuenzaniswa nemamwewo ezvokudya.
- Amamondi . Imwe yemhando dzakapfuma ye alpha-tocopherol ndeimwe yemafuta e vitamin E.
- Sarimoni . Mushonga weprotein protective, salmon ine zvakawanda zvepamusoro mapuroteni uye omega-3 fatty acids, izvo zvinoita kuti misi miviri ishure mushure mekudzidziswa, sezvo inoderedza mapuroteni ekuora.
- Yoghurt . Kana iwe uri kutsvaga kubatana kwakakwana kweproteine nema carbohydrates kuti udzose muviri wako mushure mekushanda nesimba, yogurt inokupa iwe mhinduro yakanakisisa.
- Nzombe . Akapfuma mune dare uye zinc, nyama yenyuchi inotora nzvimbo yekutanga uye sechinhu chekusika.
- Mvura . Uturu hwemhando ipi zvayo yomuviri ndeye 80% mvura. Izvi zvinoreva kuti kuchinja huwandu hwemvura mumuviri wedu, kunyange ne1%, kunogona kukuvadza zvose kudzidziswa pachedu uye kukurumidza kupora kwemashure shure kwayo.
Kukurumidza kudzoka kwemisungo
Nhanho yemisumbu yekudzoka yakasiyana zvakanyanya, nokuti inobva pahuwandu hwekushungurudzika pavari. Mune mamiriro ekureruka, mishonga ichadzoka zvizere mukati mezuva. Mushure mokunge muvhareji mutoro wenyama yakakwana yakadzoka, unogona kutora anenge mazuva maviri. Uye nokuda kwemuviri wekupedzisira kupora mushure mekuita basa rakaoma uye rinorema, iwe unoda vhiki (kana kunyange maviri). Nokudaro, zvakajeka kuti kukurumidza musimba kupora hakusi nguva dzose inogoneka.