Mwapanga cholinga chanu kuti mukhale oyenera, ndipo potsiriza mukutsatira.Muli ndi nthawi, mphamvu komanso luso lokonzekera, koma pali vuto limodzi lokha - mumagwiritsa ntchito ndalama zambiri pogula mapuloteni.

Zowonjezera monga mapuloteni ufa nthawi zambiri zimagulitsidwa ngati ndizofunikira kuti mupindule pamtundu uliwonse, kaya mukuyesera kukweza zolemera kapena kuthamanga mtunda wautali.Koma zoona zake n’zakuti, sizinthu zonse zofunika kwa anthu ambiri.M'malo mwake, mutha kumwa chakumwa chokoma, chokoma mukatha kuchita masewera olimbitsa thupi chomwe chingakupatseni phindu lofanana: mkaka wa chokoleti.Inde, mwandimva bwino.Machiritso kuyambira paubwana wanu tsopano angakhale mfungulo ya chipambano cha maseŵera.

Mapuloteni ndi abwino kudya mutangomaliza masewera olimbitsa thupi chifukwa ma amino acid amathandiza minofu yanu kudzikonza yokha.Zochita zolimbitsa thupi zonse, kuyambira kuthamanga kwa marathon mpaka kukweza zolemera, pangani tinthu tating'onoting'ono m'minyewa yanu.Mukasiya kugwira ntchito, thupi lanu limatumiza magazi ndi zakudya kuti zichiritse malowa - umu ndi momwe minofu imakhalira yolimba.Ichi ndichifukwa chake mafuta ochita masewera olimbitsa thupi ndi ofunikira kwambiri.

Komabe, ntchito ya mapuloteni munjira iyi ikhoza kuchulukitsidwa pang'ono.Ofufuza ambiri amanena kuti timadya mapuloteni owirikiza kawiri monga momwe tiyenera kuchitira - amayi ambiri achikulire amangofunika magalamu 55 patsiku, ndipo amuna amafunikira magalamu 65.Mapuloteni a ufa ali ndi ma gramu 20 mpaka 25 a mapuloteni, omwe ndi ochuluka kwambiri kwa anthu ambiri, poganizira kuti mukudya zakudya zanu.

Zomwe nthawi zambiri zimamanyalanyazidwa mukamamaliza kuchira kwathu ndi chakudya chamafuta.Kuchita masewera olimbitsa thupi kumachepetsanso glycogen m'thupi lanu, yomwe imakhala mphamvu yosungidwa.Kudya ma carbs kumawonjezera glycogen, komanso kumathandizira kukonza ndi kukonza ma cell.

Chifukwa chake, chakumwa choyenera kwambiri mukamaliza kulimbitsa thupi chingakhale ndi kusakaniza kwabwino kwa ma carbs ndi mapuloteni, ndi ma electrolyte oponyedwa mkati. Electrolyte ndi mchere monga calcium, sodium ndi potaziyamu zomwe zimasunga madzi amadzimadzi ndikuthandizira pH ya thupi lanu.

Yankho la funsoli pang'ono limatengera zomwe mumakonda.Ngati ndinu osagwirizana ndi zamasamba kapena lactose, ufa wa mapuloteni opangidwa ndi zomera ungakhale woyenera kwa inu.Mofananamo, ngati mukuyesera kuchepetsa shuga, mungafune kudumpha mkaka wa chokoleti - koma samalani, mapuloteni ambiri a ufa ndi kugwedeza koyambirira ali ndi shuga mwa iwo, nawonso.

Mkaka wa chokoleti watsimikiziridwa kuti uli ndi chiŵerengero chapafupifupi cha mapuloteni, ma carbohydrate ndi ma electrolyte kuti athandize thupi lanu kubwezeretsanso masitolo ake amafuta pambuyo pochita masewera olimbitsa thupi.Ndi 9 magalamu a mapuloteni mu kapu, ndi oyenera kumwa mukatha kuchita masewera olimbitsa thupi komanso kupirira.Lilinso ndi potaziyamu ndi sodium, kotero zikuthandizani kuti mubwererenso pambuyo pochita masewera olimbitsa thupi ovuta.

Ngakhale mutakhala wonyamula zitsulo, mkaka wa chokoleti monga zakumwa zomaliza zolimbitsa thupi zasonyezedwa kuti zithandize anthu kukhala amphamvu.Kafukufuku wambiri adawonetsa kuti kumwa mkaka kumabweretsa kuwonjezeka kwakukulu kwa minofu hypertrophy ndi minyewa yowonda kuposa kumwa chakumwa chokhazikika chamasewera obwezeretsa madzi m'thupi.

Kuphatikiza apo, mtengo wamtengo wapamwamba wama protein ufa umawonjezera.Kuphatikizika kwa mapuloteni a ufa kumawononga paliponse kuyambira masenti 75 mpaka $ 1.31, pomwe mkaka wa chokoleti nthawi zambiri umakhala pafupifupi masenti 25.Zingawoneke ngati zosiyana pang'ono, koma ndalamazo zidzawonekera pakapita nthawi.

Kotero, nthawi ina mukakhala ku sitolo kufunafuna chinachake choti muwonjezere mafuta mutatha kulimbitsa thupi, ganizirani kudumpha ufa wamtengo wapatali wa puloteni ndikupita ku mkaka wa chokoleti m'malo mwake.