Mutane da yawa 'yan wasa sun yi imanin cewa babu abin kunya game da cin abinci dankali da cutlets kafin gasar, babu, a lokaci guda, ƙaunatattun ƙaunatacciyar da suka cancanci wuri takwas. Amma irin wannan dan wasan yana tunani game da gaskiyar cewa a gaban jikinsa an saita dukkanin ayyuka daban-daban na yawancin waɗanda ke kewaye da shi, wanda dole ne a warware ta ta amfani da wasu albarkatun?
Abincinmu shine albarkatunmu. Saboda haka, abincin abinci mai kyau ya kamata ya bambanta da jerin wadanda ba su shiga wasanni ba.
Wadanne ayyuka ne abincin yake yi a rayuwar mai wasan?
Yanzu za mu yi ƙoƙari mu tabbatar da ku, kuyi bayani a kan yatsun yadda muhimmancin abinci mai kyau ga 'yan wasa shine:
- dangane da matakin lafiyar jiki da kuma ayyuka na musamman waɗanda aka sanya a gaban mai wasan, abincin ya kamata ya ƙunshi calories, sunadarai, fats, carbohydrates, bitamin, ruwa;
- saboda hanyar da aka zaɓa, an aiwatar da matakai na rayuwa;
- Daidaitaccen abinci mai dacewa idan wasa wasanni ya haifar da canji a jikin jiki - zaka iya rage girman kitsen mai, ƙara yawan tsokoki ko barin duk abin da ba a canza ba;
- menu na ainihi yana tasiri na tushen hormonal, da kuma hormones akan ikon jiki da kuma damar cimma matsakaicin aikin.
Mene ne kake buƙatar ka tuna a lokacin da ka hada kai da dan wasan?
Muna fatan cewa rashin daidaituwa game da manufofin abinci mai kyau da kuma wasanni da kuka cika. Yanzu bari muyi magana game da abin da ya kamata ya dace da menu mai dacewa da 'yan wasa:
- Abubuwan da aka yi mahimmanci - akwai ra'ayi cewa 'yan wasa za su ci su da yawa, to, tsokotsu suna girma da sauri. Amma a gaskiya, ta wannan hanya, zaka iya ƙara yawan kitsen mai, wanda za'a jinkirta daga calories mai yawa. Dole ne a bambanta matakan 'yan wasa ta hanyar ƙara yawan makamashi - 2,100 kcal (mata), 2,700 kcal (namiji), amma ingancin mahimmanci ne.
- Ƙwararren ilimin lissafi shine sunadarai, fats, carbohydrates da micronutrients.
Zamanin sunadarai, carbohydrates da fats ga mutane da yawa suna sanannun - 30:60:10, nau'in kowace bitamin shine mutum, amma ruwa yana buƙatar fiye da matsakaici - akalla lita 2.5 a kowace rana. - Takaddata - wannan ɓangare na maganin abinci mai dacewa a lokacin horo, yafi dacewa da sunadarai. Lokacin zabar sunadarai , dole ne a farko kada su dubi yawancin su (wanda ya saba daidai da ƙara yawan ƙwayoyin cuta), da kuma nauyin assimilation - alamar mafi kyawun 1.0 da kimanin sakamakon.
- Yanayin abinci - da kyau, kuma, ƙarshe. Tabbas, akwai buƙatar ku ci kadan. Kada ka kawo kanka ga yunwa kullun, amma kada ka ci - 4-5 abinci a rana - wannan shi ne na kullum.