Chimwe chezvinhu zvakakosha zvekusangana kwezvokudya mune zvemitambo ndiko kudiwa kwekuwedzera caloric kudya, izvo zvinoita nekuda kwekudiwa kwekubhadhara mari yekushandisa panguva yekurovedza muviri. Simba rekutsvaira simba panguva yebasa nemhando dzakasiyana-siyana zvemitambo zvakasiyana zvishoma, izvo zvinokonzerwa nekuwedzera kwekuita mabasa epanyama. Saka, paunenge uchiita gymnastics, mitambo, chikwata chemukati, mutumbi wemukadzi unofanira kuwana 3000-4000 makorikori pazuva nechingwa, pamwe nekushingaira kwekushambira, basketball, volleyball - 4000-5000 kcal, uye paunenge uchitamba kufamba, mabhasikoro, mhirizhonga yepasi - 5000 - 6000 kcal. Paavhareji, pavanenge vachienda kumakirasi mumakirini emagariro, simba rekushandisa remukadzikadzi harina kupfuura 4,000 - 4 500 makoriori pazuva. Kugadzirisa mhando inobva pamakori ehuori kunogona kuitwa pamusana pezvinyorwa zvakagadzirirwa tafura yezvinyorwa zvezvokudya zvekudya, izvo zvinogona kuwanikwa mune chero bhuku rine dietetics uye chikafu.
Uyezve, inofanira kutarirwa mupfungwa kuti mumuviri wemunhu akadzidziswa zvakanyanya, kune kuwedzera kwekugadzikana kwemakhahydrates uye mapuroteni. Nokudaro, kana kurongedza kudya panguva yekurovedza muviri, kudiwa kukura kwemuviri wemutambo wezvibereko izvi kunofanirwa kutorwa. Muzvokudya zvezuva nezuva zvemunhu unoita zvekurovedza muviri, chiyero chemapuroteni nemakhahydrates anofanirwa kuwedzerwa neinenge chechina kana achienzaniswa nekudya kwevanhu vasina kudzidza. Iyo yakakwirira kusimba kwechiito chepanyama chinogamuchirwa panguva yekurovedza muviri, yakasimudza kushandiswa kwesimba kwechimiro uye, maererano nekudaro, zvinodikanwa zveproteine uye makhahydrates. Nokuda kwekukurumidza kupora uye kukura kwezvisikwa zvemasisita zvekudzidzira munhu, kukosha kukuru ndeyekuita kuti zuva nezuva zvidikanwe zvehupenyu hwepuroteni. Paunenge uchiita zvemitambo yakadai semagymnastics, mitambo uye kukwikwidza, mutumbi wemukadzi unofanira kuwana 100-130 gramu eprotini pazuva, paunenge ushambira, basketball, volleyball - 130-160 gm, uye nechido chokufamba, mabhirikoro , mashamba epakati - 160 - 175 g Mazana emapurotini ane zvinokosha emamino acid anodiwa kuti zvipenyu zviwanikwe mukudya kwakadaro se nyama, chiropa, mukaka nemichero yekurai, hove, peas, uye nyemba. Zvisinei, inofanirawo kuziva kuti kunyanya kushandiswa kwemaprotinesi kunokonzera kukanganiswa kwekudya, kunotungamirira kumatambudziko mukushanda kwechiropa neitsvo. Uyewo, panguva yemitambo, zvakakosha kugovera kuvepo mukudya kwechikamu chakadai semafuta, zvose zviri zviviri semhuka (bhotela), uye mishonga yemafuta (sunflower, soybean, mafuta emuorivhi).
Chimwe chikamu chekudya kunovaka muviri paunenge uchitamba mitambo ndicho chidimbu chekuisa mukati mezvokudya zvekudya izvo zvine mukana wakareba wekufananidzwa nemuviri. Iyo inobatsira panguva yemitambo yekuisa mukati mechidya chakadaro chikafu chekudya seuchi. Icho chinokonzera nyore kudya gorobhaidhaiti, mavitamini nemaminerari, saka uchi hwakakosha zvikuru kushandisa munguva yekudzorera mushure mekudzidziswa.
Munguva yekudzidziswa kwakasimba, mutumbi wemutambi wacho anewo kuwedzera kwekudiwa kwemavhitamini ose uye zvicherwa. Zvakanakisisa kushandisa kushandiswa kwemamiriyo emagetsi anowedzerawo maitiro akaenzana emakemikari anokosha emumuviri womunhu kuti agutse chido chezvikamu izvi zvekudya.
Paunenge uchiita zvemitambo, munhu anodzidzisa anorasikirwa kusvika mairi maviri emvura pazuva, saka zvakakosha kugoverazve kugadziriswa kwemararamiro aya nekuda kwehurumende yokunwa doro. Mushure mekurovedza iwe haufaniri kurega kunwa kunwa, asi kutora mvura yakawandisa inomwa iwewo hakunzwisisiki. Pakati pemitambo, zvakanakisisa kudzorera kurasikirwa kwemvura mushure mekudzidziswa nezvikamu zviduku, anenge 200 - 250 ml (iyi inenge imwe yegirazi). Nekudzima kwekutanga kwe nyota, iwe unogona kuchenesa zvishoma mvura nemvura inemurosi kana zvimwe zvinonhuwa-zvinonaka zvejisi dzemichero, uye nekunwa, kunwa mvura iri mune zviduku zviduku, zvichiibata mumuromo.
Kurongeka kwakarongeka kwekudya kunovaka muviri panguva yekurovedza kunoita kuti iwe kuderedze njodzi yekuwana zvirwere zvakawanda, inopa hutano hwakanaka nekusimudzira kupora.