Kusankha Zakudya Zolimbitsa Thupi

Zakudya ndi masewera olimbitsa thupi ndizofunikira kwambiri paumoyo wathu, ndipo ndizofunikira kwambiri pankhani ya kasamalidwe ka thupi. Kuphatikiza pa zakudya zitatu zomwe timadya tsiku lonse, tiyenera kusamala kwambiri za zakudya zathu tisanayambe kapena titatha masewera olimbitsa thupi. Lero, tikambirana zomwe tiyenera kudya musanayambe kapena mutatha kuchita masewera olimbitsa thupi.

Zakudya zomwe timadya tisanayambe kapena titatha kuchita masewera olimbitsa thupi zimakhudza kwambiri masewera athu othamanga komanso kuchira pambuyo polimbitsa thupi. Tiyenera kuwonetsetsa kuti pali mphamvu zokwanira panthawi yolimbitsa thupi ndikuthandizira kukonza minofu ndi kubwezeretsanso glycogen pambuyo pake. Dongosolo lathu lazakudya liyenera kuwunikidwa potengera mtundu ndi mphamvu ya masewerawo. Pitirizani kuwerenga kuti mumve zambiri.

Mphamvu za thupi zitha kugawidwa m'magulu atatu:

1. ATP/CP (Adenosine Triphosphate ndi Creatine Phosphate System)
Dongosololi limathandizira kuphulika kwamphamvu kwakanthawi kochepa koma kothandiza kwambiri. Imagwiritsa ntchito creatine phosphate ngati gwero lamphamvu, lomwe limakhala lofulumira koma lalifupi, lomwe limatenga pafupifupi masekondi 10.

2. Glycolytic System (Anaerobic System)
Dongosolo lachiwiri ndi glycolytic system, pomwe thupi limaphwanya chakudya m'malo a anaerobic kuti apange mphamvu. Komabe, njirayi imapangitsa kupanga lactic acid, yomwe imayambitsa kupweteka kwa minofu. Nthawi yake yogwira ntchito ndi pafupifupi mphindi ziwiri.

3. Aerobic System
Dongosolo lachitatu ndi aerobic system, pomwe thupi limaphwanya chakudya, mapuloteni, ndi mafuta kuti apange mphamvu. Ngakhale pang'onopang'ono, imatha kupereka mphamvu kwa thupi kwa nthawi yayitali.

Panthawi yochita masewera olimbitsa thupi kwambiri monga kukwera ma weightlifting, sprinting, ndi maphunziro ambiri okana, thupi limadalira machitidwe awiri oyambirira a anaerobic kuti apereke mphamvu. Mosiyana ndi zimenezi, pazochitika zotsika kwambiri monga kuyenda, kuthamanga, kusambira, ndi kupalasa njinga, zomwe zimafuna mphamvu zowonjezereka, machitidwe a aerobic amagwira ntchito yofunika kwambiri.