A zamaninmu, masana kimiyya sun kirkiro dabarun da aka shirya su da kyau kuma sun zabi abincin ga 'yan wasan da ke da nau'o'in ayyukan jiki yayin horo. Dukkan manyan wasanni sun kasu kashi uku:
- Tare da takaici kadan
- Tare da motsa jiki mai girma
- Tare da nauyin nau'i mai yawa, nauyin m
- Tare da aiki na tsawon lokaci
- Speeches a gasa da olympiads.
Kodayake akwai hanyoyin da suka dace, akwai dokoki da yawa da ya kamata a bi da su ba kawai ta 'yan wasa ba, har ma da kowanenmu.
Abincin da aka ba da shawarar a yayin motsa jiki yayin yin aiki
1. Ragewa cikin abun ciki na gishiri a cikin abincin.
2. Sauya nauyin carbohydrates masu nauyi ga jiki tare da fructose da carbohydrates, wanda jiki zai iya tunawa da shi (jam, juices, honey, fruits).
3. Abincin ya kamata ya kasance mai arziki a cikin furotin kuma daidaita a cikin abun ciki na ma'adanai da bitamin.
4. Abinci ya kamata a daraja. Dole ne ku yi ƙoƙari ku ci ko da yaushe a wani lokaci. Yi amfani da abinci ya zama akalla sa'o'i 2 kafin motsa jiki, saboda dole ne a kwantar da shi da kuma tunawa da jiki.
5. Idan akwai asarar abincin, wanda yakan faru ne bayan nauyin kisa, ana buƙatar gabatarwa cikin kayan abinci mai arziki a cikin carbohydrates.
6. Bayan horo, kana buƙatar haɓaka ga asarar makamashi. Don yin wannan, ya kamata ku ci orange, inabi ko kukis oatmeal. A manyan kayan jiki na abinci abincin ya kamata ya zama lokaci shida, wanda 'ya'yan itatuwa da kayan marmari zasu zama kashi 10 cikin dari na yawancin abincin.
7. Cikewar jiki tare da furotin, wanda aka kashe sosai a manyan nauyin. Bugu da ƙari, yana da wajibi ne ga mai wasan, a matsayin kayan gini ga dukan kwayoyin halitta, da kuma ƙarfafa tsokoki. Ya zama sananne cewa jiki mai suna na kullum ya rasa kimanin 15 grams na gina jiki a horo. Sabili da haka, idan akwai rashin amfani da shi da abinci, jiki yana fitar da sauri sosai.
8. Bayan 'yan kwanaki kafin fara horo ko gasar, ya kamata a samar da jiki tare da cikakken hutu da abinci mai gina jiki, don haka za'a iya adana makamashi a jiki. A wannan lokacin, kana buƙatar saurin tafiya cikin iska mai iska da amfani da ruwa mai yawa, da kuma daukar multivitamins.
9. Gudanar da tsarin mulkin ruwa. Ya kamata jikinmu ya sami isasshen ruwan tsabta. Idan ka rasa kashi 1 cikin ruwa na jikinka, sai ka ji jin ƙishirwa, kashi 3% - saukar da hakuri, 5% - mutum ya faɗi cikin rashin jin daɗi. A iska mai iska fiye da digiri 27 da nauyin da ke cikin jiki, jiki ya rasa fiye da lita 2 na ruwa a cikin sa'a daya.
10. Saukar da ruwa ta jikin jiki ya fito ne daga lissafin 1 l / h, saboda haka kafin yin aiki mai tsanani ya wajaba a sha rabin lita na ruwa a kalla awa daya kafin horo.
11. Idan an yi aiki na jiki na minti 45 ko fiye, sa'a daya kafin horo ya fi kyau in sha wani abu na musamman na carbohydrate-mineral dauke da ruwan 'ya'yan lemun tsami, zuma, bitamin da kuma ma'adanai a cikin abun da ke ciki.
Ka tuna game da abincin da ke da kyau da kuma horaswa.