Kulokhu okuthunyelwe, sizokhuluma ngokudla kwabadlali, ikakhulukazi abadlali be-esports, ama-gamers angajwayelekile, kanye nama-streamers. Ngakho-ke yini abadlali abathanda ukuyidla nokuphuza?
Ama-gam gamers akhetha ukudla okungenamvuthuluka, okomile, nokulinganisela kweminwe okungathinti ukusebenza kabi kwemidlalo. Ama-gamers nama-streamer angavamile adla kakhulu ukudla okulungiselelwe ngokushesha (i-microwave) noma ukudla okulula okufriziwe okusutha kakhulu.
Nawe uhlangabezane nalokhu. Udlala isigamu sobusuku, kuthi ngesinye isikhathi, kuqhume isisu sakho. Yini ongayidla manje ukuze ukusebenza kwakho kungehli futhi usuthe?
Ngokucwayiza kanye nangeso elilodwa elibucayi, ake singene esihlokweni esijabulisayo esithi "ukudla kwabadlali bamageyimu", kulungile?
Qaphela: Lo mbhalo ubhalwe ngesiNgisi. Ukuhumushelwa kwezinye izilimi kungahle kunganikezeli ikhwalithi efanayo yolimi. Siyaxolisa ngamaphutha ohlelo nolwakhiwo lwamagama.
Ukubhekana Nobandlululo
Uma i-pizza neCoke ifika engqondweni uma ucabanga ngabadlali bamageyimu, kuzofanela ngikwehlise kancane emhlabeni. Ama-clichés kudala aphikiswa, futhi izifundo zamanje zikhombisa ukuthi ingxenye enkulu yabadlali bamageyimu badla ukudla okunempilo. Kepha, ngeshwa, ayikho into eyodwa kuphela (ikhwalithi yokudla) ethinta impilo.
Nasi isithombe samanje ngokusho kocwaningo olwenziwe yi- IGerman Sport University Cologne:
Kwafundwa iqembu labadlali abangama-817. Phakathi kwabo kwakukhona ama-gamers angamaphrofeshinali angama-35 noma ama-gamers wangaphambilini ochwepheshe, ama-gamers angama-190 angama-semi-professional, nama-gamers angama-592 angajwayelekile. Iminyaka emaphakathi yabahlanganyeli ocwaningweni kwakuyiminyaka engama-24, engaphezulu noma engaphansi kweminyaka efanayo nenani lokusebenza komdlali we-esport (bona i-athikili yethu Ubudala be-Pro Gamers | Omncane | Isilinganiso | Okudala kakhulu (2021)).
Kuyathakazelisa futhi ukwazi ukuthi abadlali bamageyimu badlala imidlalo emide kangakanani ngesonto futhi ngaleyo ndlela bengatholi ukuzivocavoca umzimba okwanele. Abadlali abangochwepheshe nabashubile bachitha cishe amahora angama-30 bedlala. Abadlali abajwayelekile, ngokwesilinganiso, amahora angu-6 kuphela.
Kepha nansi imiphumela esemqoka ephathelene nokudla:
- Kudla okungaphezu koketshezi olwanele ngosuku
- Amanani wemikhawulo wokusetshenziswa kotshwala abudlulwa
- Ngokwesilinganiso, abadlali badla iziphuzo zamandla kaningi kunabantu bonke, kepha bangaphansi kwesilinganiso seziphuzo ezilula neziphuzo.
- AmaGamers adla inyama eningi kakhulu.
- AmaGamers adla ukudla okunothe kakhulu kuma-carbohydrate (isb. Ilayisi, ipasta, izimpahla ezibhakiwe)
- Kusetshenziswa ushukela omncane ekudleni, kepha ushukela omningi uyadliwa kuziphuzo zamandla. Ngokwesilinganiso, noma kunjalo, akukho ngaphezu kwabantu bonke.
- Ukudla okusheshayo nakho akudliwa kaningi kunakwabanye abantu. Ngakho-ke ama-pizza nsuku zonke awahambelani neqiniso.
- Cishe uhhafu wabahlanganyeli baziphekela okungenani izinsuku ezi-5 ngesonto.
Futhi kuthiwani ngamanani ezempilo?
I-Body Mass Index iphakathi kobubanzi obujwayelekile bawo wonke amaqembu ababambiqhaza, kusuka kubachwepheshe kuya kubadlali bamageyimu abangajwayelekile, ngaphezulu kuka-50% esimweni ngasinye. Kodwa-ke, esimweni sochwepheshe, bekuphakeme kakhulu kakhulu kuma-70%, okungangabazeki ukuthi kungenxa yezimfuno ezibekwe kubasubathi bezokuncintisana namuhla.
Ucwaningo luphinde lwahlola ukuthi abadlali bama-gamers basebenza kangakanani, futhi imiphumela iphinde ichaze amanani ezempilo amahle kakhulu. Ngamahora angaphezu kuka-2.5 ngosuku, i-gamer ejwayelekile ithola ukuzivocavoca umzimba okwanele ngokuqhathaniswa nabanye abantu.
Ngokufingqa, ucwaningo luthi abadlali bamageyimu banemidlalo enhle futhi badla ukudla okunempilo. Vele kukhona indawo yokwenza ngcono, futhi isihloko sokuzivocavoca kufanele sinikezwe okubaluleke kakhulu ngisho nangaphezulu ukunxephezela amahora amaningi okuhlala. Uma kuqhathaniswa nenani labantu lilonke, noma kunjalo, abadlali bamageyimu basesimweni esihle kakhulu.
Mhlawumbe uyazibuza ukuthi kungani lesi sihloko sijabulisa kangaka? Abadlali badla futhi baphuze kangaki ngenkathi bedlala? Ucwaningo lwedatha ngu I-Newzoo kukhombisa ukuthi lesi sihloko sinokubaluleka okuphezulu kwabadlali bamageyimu. Kukhombisa ukuthi ama-80% wabadlali badla futhi baphuza ngenkathi bedlala imidlalo. Ngasikhathi sinye, ama-gamers acishe abe yi-100% ngenkathi enza umsebenzi wokudlala. Ngenkathi kunemidlalo ye-VR nemidlalo yekhonsoli yezemidlalo lapho ama-gamers azungeza khona igumbi, leyo yingxenye encane yemakethe yokudlala.
Manje njengoba sesikhanyisile ngesimo samanje sesayensi ake sibheke umhlaba wangempela. Yini abadlali bamageyimu abathanda ukuyidla nokuphuza, futhi ngani? Yiziphi izindlela ezisetshenziswa ngabadlali ukukhetha ukudla kwabo?
Isincomo esiqotho: Unekhono, kodwa igundane lakho alikusekeli umgomo wakho ngokuphelele? Ungaphinde uzabalaze ngokubamba igundane lakho futhi. Masakari futhi ochwepheshe abaningi bathembele ku- ILogitech G Pro X Superlight. Zibonele nawe lokhu kubuyekezwa okuthembekile ebhalwe ngu Masakari or hlola imininingwane yezobuchwepheshe ku-Amazon njengamanje. Igundane legeyimu elikulingana nawe lenza umehluko omkhulu!
Izindlela Zokuthola Okuhle 'Ngokudla Kwemidlalo'
Njengoba sekushiwo esethulweni, ama-pro gamers ahlukile kubadlali bamageyimu abangajwayelekile. Leli qembu lokugcina lifaka nabasakazi be-Let Play ku-YouTube nakuTwitch.
Ama-gam gamer ahloselwe ngokuyinhloko imikhuba yokudla yabasubathi bezokuncintisana. Kepha, kunjalo, izinga lokudla "okuhle" liyahluka kwezinye izici ekubukeni komdlali ojwayelekile.
Kepha kunezinqubo ezijwayelekile ezithandwa kuwo womabili amaqembu. Lokhu kufaka phakathi:
- Ngokudla komunwe, ukudla akufanele kube kuconsa ngamafutha - iminwe enamafutha egundaneni noma kukhibhodi ayiyona into yokuhamba. Izibonelo: Amaphiko ezinkukhu noma izimbambo
- Ukudla akumele kuconse - amanzi noma olunye uketshezi kungalimaza ikhibhodi ngokungenakulungiswa. Izibonelo: ukhukhamba oqoshiwe noma amasoseji aqonde ngqo embizeni
- Ukudla akumele kudilike - Futhi, amakhibhodi awazithandi imvuthu. Kanjalo nezinzwa zamagundane, ngalokho. Izibonelo: Puff khekhe noma amakhukhi okuxekethile
- Kufanele kwenzeke ukudlulisa ngokushesha ukudla kusuka esandleni esisodwa kuya emlonyeni kusabelo esilingana nobukhulu. Abadlali bamageyimu bavame ukuxhumana nemishini yabo (igundane noma ikhibhodi) ngesandla esisodwa, balume, bese bagxila ngokushesha emdlalweni wabo futhi.
Uma sibheka futhi emaqoqweni amabili, i-pro gamer ngokwemvelo igxila ekusebenzeni kokudla.
Umdlali wegeyimu akakwazi ukukhokhela idiphu eyaziwayo yokusebenza ngemuva kwesidlo sasemini lapho iseshini yoqeqesho noma umdlalo uku-ajenda.
Ukusebenza kufanele kube sezingeni, ukuxhumana okuphezulu, futhi ngaphezu kwakho konke, ukuvumelana kufanele kuboniswe.
Noma iningi labadlali be-pro libandakanyeka kwezemidlalo ukuze lihlale lilungile ngokomzimba, awukwazi ukudla i-pizza nsuku zonke ngenxa yesimo somsebenzi.
Njengakwezemidlalo yakudala, amanye amaqembu asebenza ngokuthintana nezazi zokudla okunomsoco futhi enze izinhlelo zokudla nabadlali bawo.
Vele, ama-gamers angajwayelekile kanye nama-streamer awanawo la mazinga wekhwalithi. Lapha, ukugxila kugxile kokulula. Ukudla kufanele kushibhile, kulungiselelwe ngokushesha, futhi kudliwe ngokushesha ngoba kugxilwe ekudlaleni.
Izinhlobo Ezifanele 'Zokudla Kwemidlalo'
Ake sigxile enanini eliphansi kunawo wonke abadlali bamageyimu nabadlali abayitoho abanalo futhi siqoqe ngokukhululekile izibonelo ezithile zokudla okufanelekile.
Ukudla okubandayo
Kulula kakhulu futhi okulungiselelwe ngokushesha ukudla okubandayo. Lokhu kungaba yimifino eluhlaza njeng izaqathe noma ukhukhamba. Kugeziwe, kwaqunywa, futhi ngokushesha emuva emdlalweni.
Utamatisi uyisibonelo esiphikisayo, njengoba imifino inamanzi amaningi, inyusa ingozi yamaconsi kugundane, ikhibhodi, noma iphedi yegundane.
Izithelo nazo zithandwa kakhulu. Izithelo ikakhulukazi ezihlukaniswe kancane, njengamagilebhisi, noma izithelo eziqukethe ujusi omncane, njenge-persimmon noma ibhilikosi.
Izibonelo eziphikisanayo kungaba izithelo ezivuthiwe noma izithelo ezinamanzi kakhulu. Isibonelo, ama-plums, amapheya avuthiwe, amapentshisi, noma okufanayo kuvame ukuconsa lapho kulunywa.
Ukudla okubandayo okuhle futhi kungaba wubhontshisi osheshayo (ogcwele). Izitsha ongazidla ngesandla esisodwa ngemfoloko noma ngesipuni nazo zingawela esikimini.
Vele, amasaladi nawo athandwa kakhulu ngabadlali bama-pro.
Ukudla Okushisayo
Kuphekwe ekhaya, kuphekwe kuhhavini noma ku-microwave, noma kuthengiwe - Ukudla okushisayo kuvame ukudliwa ngesikhathi sasemini noma kusihlwa.
Kubadlali bamageyimu abayitoho, vele, izitsha ezisheshayo (kodwa futhi ezingenampilo) ezifana ne-pizza, amafriji, noma i-stir-fry ziyathandwa. Isobho livame ukuwela esigabeni sezitsha okufanele sizigweme ngenxa yesimo sayo soketshezi. Abadlali be-Pro bathanda futhi ukulungiselela ama-casseroles noma i-pasta ukumunca amandla ngokushesha nangendlela egxilile, kepha isikhathi esithe xaxa.
Ukudla okungamanzi
Ama-streamer amaningi asebenzisa ukudla oketshezi ngesikhathi semifudlana ehlala amahora amaningi. Lawa angaba ama-smoothies noma imikhiqizo eyenziwe ngokukhethekile kubadlali bamageyimu. Lapha ku isikhathi sokusebenza.gg, ngokwesibonelo, uzothola ukudla oketshezi okwaziwa kakhulu ukuthi ama-gamers athanda ukukuthenga ngenxa yentengo yalo efanelekile nokugayeka kalula kwento.
Ukubalwa Kwekhalori - Isilinganiso Se-Basal Metabolic seGamer
Ekugcineni, isisindo siyashintsha ikakhulu ngenxa yento eyodwa.
Ake sithi sihlinzeka umzimba ngamandla amancane noma amaningi kakhulu, inani esikalini liyashintsha. Uma singahlala sisebenzisa amandla amaningi njengoba sisebenzisa nsuku zonke, besingabona ushintsho ngokukhula kwemisipha noma ukulahleka. Vele, kuningi kakhulu indlela yokuphila enempilo kunokumane ubuke ama-calories, kodwa okokuqala, umgomo ulula kakhulu. Zondle kancane kunalokho okudingayo, futhi umzimba wakho (imvamisa) uzizisiza ngokudla okugciniwe okunamafutha - isisindo sakho sizokwehla.
Kepha kungakanani kakhulu noma kuncane kakhulu? Yini oyidla njengegeyimu ngosuku?
Lapha ungabala isilinganiso sakho se-basal metabolic online.
https://www.active.com/fitness/calculators/bmr
Kuhle, manje unenani lakho le-basal metabolic. Yebo, kunjalo, lokhu akuyona i-100% yokubalwa kwekhalori yakho edingekayo, kepha kuyindawo enhle yokubhekisela. Uma ufuna ukunciphisa umzimba, khona-ke, umbuzo uvele ngokushesha: Awu, futhi yini engingayidla manje?
Asibona odokotela, ngakho-ke asifuni ukukucebisa nganoma yikuphi ukudla noma izinhlelo zokudla. Wonke umuntu uhlukile kanye ngama-nuances. Kukhona izindatshana ezihlakaniphile ezanele mayelana nokudla 'okulungile'. Esingakutshela khona ngokuqinisekile, nokho, ukuthi noma yini ongazilungiseleli futhi ubhake, ubilise, ubhebhe, njll. Izoyiphikisa imizamo yakho.
Kungani kunjalo? Okulula.
Ekudleni okukhiqizwa ezimbonini, izithako zemvelo zifakwa esikhundleni sezinye izindlela ezingambi eqolo zokwenza ukukhiqizwa kwesisindo kube nenzuzo. Lokhu kuqala ngokusetshenziswa kwamafutha aphansi futhi kugcina ngokungeza ukunambitheka esikhundleni sokudla okuhambisanayo.
Isibonelo esidume kakhulu yi-yogurt yesitrobheli, engenawo ama-strawberry, kepha ama-chips ezinkuni anambitheka njengama-strawberry.
Ngalokhu kudla, wehlisa izinga lokudla kwakho namandla owasebenzisayo.
Kufana neziphuzo zamandla. Njengoba sibonisile ku-athikili, Ingabe Iziphuzo Zamandla Zithuthukisa Amakhono Okudlala? (Impendulo yePro Gamer), ukusetshenziswa kusiza esikhathini esifushane, kodwa esikhathini esimaphakathi, ibhalansi ayibi.
Kufana ncamashi nama- “calories angenalutho” avela ekudleni okwenziwe ngomumo. Ushukela wegazi lakho ukhushulelwa enanini elihle emzuzwini wokuqala, futhi nendlala yakho ayisekho. Ngemuva kwesikhashana, umzimba uyabona ukuthi awukakutholi ukudla okunamandla bese wehlisa ushukela wegazi futhi. Indlala iyabuya.
Isiphetho
AmaGamers ahlala kakhulu. Noma ngabe kuselula, ikhompuyutha ephathekayo, ikhonsoli, noma i-PC, kunokunganyakazi ngenkathi udlala. Kepha ukuzivocavoca umzimba kuvuselela umzimba wakho futhi kulungele uhlelo lwakho. Isihloko siyasebenza ngoba iningi labadlali badla baphuze ngenkathi bedlala. Ngakho-ke, ngaphandle kokuthi kufanele uhlale ufaka ukuzivocavoca umzimba enkambisweni yakho yansuku zonke njengebhalansi, ungawusekela ngenkuthalo umzimba wakho ngokudla okunempilo. Umphumela omuhle wecala: Uzogxila ngokwengeziwe futhi usebenze kahle.
Esinye isici sokukhethwa kokudla okudliwa yi-gamer, kunjalo, ukuhambisana nomsebenzi nobuchwepheshe. Ukudla akufanele kube nomthelela omubi ekudlaleni (isb. Okunamafutha, okushelelayo izandla kwigundane) futhi kungalimazi ubuchwepheshe (isb. Uketshezi oluconsela kukhibhodi).
Sikukhombise izibonelo ezimbalwa zokwenziwa futhi hhayi kule ndatshana.
Ekugcineni, ukuzijabulisa nje, sizokuphathela isidlo esimnandi osithandayo kusuka Masakari ngefomu leresiphi - jabula ukupheka:
Iresiphi yebhonasi: Amapancake amaGamers
I-0.9 oz (25g) I-Chocolate protein powder
0.18 oz (5g) amakhoba we-psyllium
0.18 oz (5g) i-oat bran
4 amaqanda
Ubisi lwe-8.5 oz (250ml)
Isikhathi esiphelele sokulungiselela: 40 min.
izinyathelo:
- Hlanganisa konke nge-whisk yeqanda.
- Thela ubisi luze lube lukhulu.
- Amakhoba e-psyllium ne-oat bran azokhukhumala, ngakho-ke linda imizuzu engu-5. Bese, ekugcineni, engeza okunye ukudubula kobisi.
- Faka i-ladleful of batter ngesikhathi epanini elishisayo eligcotshwe ngamafutha, bese uthosa ama-pancake kuze kube nsundu ngegolide ezinhlangothini zombili.
Qaphela: Qiniseka ukuthi izinga lokushisa kwepani aliphakeme kakhulu
Bon lokusebenza!
Uma unombuzo mayelana nokuthunyelwe noma ukudlala umdlalo ngokujwayelekile, vele usibhalele: contact@raiseyourskillz.com
Uma ufuna ukuthola imininingwane ethokozisayo ngokuba ngumdlali wegeyimu nokuthi yini ehlobene nokudlala umdlalo, bhalisela okwethu iphephandaba lapha.
I-GL & HF! Flashback out.
