{"id":523,"date":"2022-09-26T10:07:52","date_gmt":"2022-09-26T10:07:52","guid":{"rendered":"https:\/\/sportsnutritionwales.co.uk\/?p=523"},"modified":"2023-01-26T10:08:07","modified_gmt":"2023-01-26T10:08:07","slug":"driathletwr-gwydnwch-benywaidd","status":"publish","type":"post","link":"https:\/\/sportsnutritionwales.co.uk\/cy\/driathletwr-gwydnwch-benywaidd\/","title":{"rendered":"Mae\u2019n anodd bod yn Driathletwr Gwydnwch Benywaidd"},"content":{"rendered":"\n\n[et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.16&#8243; global_colors_info=&#8221;{}&#8221; custom_padding=&#8221;5px|||||&#8221;][et_pb_row _builder_version=&#8221;4.16&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text _builder_version=&#8221;4.19.1&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<p><span style=\"font-weight: 400;\">Ydych chi\u2019n ei chael hi\u2019n anodd bod yn driathletwr benywaidd? Mae cydbwyso gwaith, bywyd teuluol a hyfforddiant yn gallu bod yn ddigon heriol, ond mae\u2019n rhaid i ni fenywod gydbwyso effeithiau ein hormonau hefyd, sy\u2019n gallu bod yn anodd a dweud y lleiaf! Ochr yn ochr \u00e2 hyn, mae\u2019n anodd bod yn fenyw sy\u2019n ymwneud \u00e2 chwaraeon ar unrhyw lefel y dyddiau hyn oherwydd yr awydd i gael corff o si\u00e2p penodol neu gorffoledd penodol, ynghyd \u00e2\u2019r lliaws o ddeietau mympwyol ar gyfryngau cymdeithasol. Gall hyn roi menywod dan bwysau rhyfeddol i golli pwysau, sy\u2019n gallu arwain at fwyta anhrefnus ac effeithiau iechyd tymor hir i rai.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mae maeth da yn allweddol i sicrhau ein bod yn gofalu am ein cyrff o\u2019r tu mewn allan, gan reoleiddio ein hormonau, iechyd ein hesgyrn a\u2019n ffrwythlondeb a rhoi\u2019r egni i ni ateb gofynion chwaraeon, gwaith a bywyd. Gall y penderfyniadau iawn o ran maeth wella eich perfformiad, ond gall y rhai anghywir wneud i chi deimlo\u2019n flinedig, yn oriog ac yn gysglyd, ac fe allech fod mewn perygl o ddatblygu afiechydon ac anafiadau \u2013 does neb eisiau hynny!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rydw i yma i ddweud wrthych y gallwch hyfforddi, gofalu amdanoch eich hun, perfformio hyd eithaf eich gallu a chael amser ar gyfer y pethau sy\u2019n bwysig yn eich bywyd; ond weithiau mae angen ychydig o gymorth a chyngor cadarn wedi\u2019i seilio ar dystiolaeth i\u2019ch helpu i gyrraedd y nod! Darllenwch ymlaen i gael rhai Awgrymiadau Da ar Faeth gan Ddeietegydd Chwaraeon arbenigol ar sut i ofalu amdanoch eich hun fel Triathletwr Gwydnwch Benywaidd.<\/span><\/p>\n<p><!-- \/divi:paragraph --><\/p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.19.1&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<p><!-- \/divi:paragraph --><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1. Peidiwch \u00e2 chyfyngu gormod ar eich cymeriant egni. Yn fy ngwaith fel Deietegydd Chwaraeon, rwy\u2019n gweld llawer o athletwyr benywaidd nad ydynt yn bwyta digon ac sy\u2019n cyfyngu gormod ar eu cymeriant egni. Maen nhw i gyd yn dweud yr un peth, \u2018Dwi\u2019n bwyta bron dim, ac yn hyfforddi, ond dydw i ddim yn colli pwysau. Dwi\u2019n methu deall y peth.\u2019 Gall cyfyngu gormod ar eich cymeriant egni achosi i\u2019ch cyfradd fetabolaidd (pa mor gyflym y mae\u2019ch corff yn llosgi egni) ostwng, sy\u2019n gallu ei gwneud yn fwy anodd i chi golli pwysau. Fe all cyfyngu ar egni beryglu eich iechyd, eich perfformiad a\u2019ch imiwnedd hefyd. Os ydych chi\u2019n ceisio colli pwysau, mae\u2019n bwysig cyflwyno diffyg calor\u00efau synhwyrol i golli pwysau\u2019n araf ac yn raddol (1-2lb yr wythnos). Os oes arnoch angen arweiniad, siaradwch \u00e2 Deietegydd Chwaraeon neu Faethegydd Perfformiad a fydd yn gallu dadansoddi\u2019ch cymeriant a rhoi arweiniad a chynllun synhwyrol i chi.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">2. Dylech fwyta deiet iach a chytbwys. Pan fyddwch yn hyfforddi\u2019n rheolaidd, mae\u2019n bwysig peidio \u00e2 hepgor prydau bwyd. Mae prydau rheolaidd yn cadw lefelau glwcos eich gwaed yn sefydlog drwy gydol y dydd a\u2019ch lefelau egni\u2019n gyson. Dylai eich prydau gynnwys cydbwysedd o garbohydradau (ar gyfer egni), protein (ar gyfer adfer) a ffrwythau a llysiau (ar gyfer fitaminau a mwynau). Mae pl\u00e2t yr athletwr yn ddefnyddiol wrth ddangos sut i gydbwyso\u2019ch prydau yn dibynnu ar ddwysedd eich hyfforddiant. Mae\u2019n bwysig cydbwyso\u2019ch prydau \u00e2\u2019ch hyfforddiant \u2013 bydd arnoch angen mwy o garbohydradau (neu egni) ar rai diwrnodau nag eraill ac mae\u2019n bwysig cyfateb eich cymeriant i\u2019ch hyfforddiant \u2013 mae hyn hefyd yn cael ei alw\u2019n \u2018Rhoi tanwydd ar gyfer y gwaith sy\u2019n ofynnol\u2019.<\/li>\n<\/ul>\n<p><!-- \/divi:paragraph --><\/p>[\/et_pb_text][et_pb_image src=&#8221;https:\/\/sportsnutritionwales.co.uk\/wp-content\/uploads\/2022\/11\/bottle-g56949b7ae_640.jpg&#8221; alt=&#8221;Hydration &#8221; title_text=&#8221;bottle-g56949b7ae_640&#8243; align=&#8221;center&#8221; _builder_version=&#8221;4.19.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][et_pb_text _builder_version=&#8221;4.19.1&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<p><!-- \/divi:paragraph --><\/p>\n<p><!-- \/divi:paragraph --><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">3. Dewiswch ffynonellau bwyd o ansawdd da. Pan fyddwch yn dewis carbohydradau, dewiswch rai grawn cyflawn e.e. bara, pasta a reis grawn cyflawn. Dewiswch ffynonellau protein o ansawdd da e.e. pysgod gwyn, cig heb lawer o fraster, caws, iogwrt, caws colfran, corbys a chodlysiau. Dewiswch frasterau iach e.e. olew olewydd ac olew had r\u00eap yn lle brasterau dirlawn.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Peidiwch ag esgeuluso tanwydd ac adfer. Rwy\u2019n gweld llawer o athletwyr benywaidd yn esgeuluso\u2019r meysydd allweddol hyn. Mae rhoi tanwydd i\u2019ch corff yn ystod hyfforddiant yn sicrhau eich bod yn perfformio\u2019n dda ac mae\u2019n bwysig ar gyfer imiwnedd ac adfer ar \u00f4l hyfforddiant. Os byddwch yn hyfforddi am &gt;60-90 munud, mae\u2019n bwysig rhoi tanwydd i\u2019ch corff ar ffurf carbohydradau, a bydd y gofynion am garbohydradau\u2019n dibynnu ar hyd a dwysedd yr hyfforddiant sy\u2019n cael ei wneud, gan amrywio o rhwng 30g yr awr hyd at 90g yr awr ar gyfer rhai digwyddiadau gwydnwch. Dylai adfer ar \u00f4l sesiynau hyfforddi sy\u2019n para &gt;60-90 munud ganolbwyntio ar 3 maes allweddol \u2013 Ailhydradu, Ailgyflenwi storfeydd glycogen neu garbohydradau a Hybu synthesis protein cyhyrau. Peidiwch ag esgeuluso\u2019r cyfnod adfer \u2013 manteisiwch arno!\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gwnewch yn si\u0175r eich bod yn cael digon o haearn! Mae diffyg haearn yn gyffredin mewn hyd at 30% o athletwyr benywaidd. Er nad ydynt yn \u2018anemig\u2019, mae gan lawer o athletwyr benywaidd \u2018ddiffyg haearn ananemig\u2019. Gall hyn leihau faint o ocsigen sy\u2019n cael ei gludo i\u2019r cyhyrau yn ystod ymarfer corff, gan leihau cymeriant ocsigen mwyaf (VO2 mwyaf) eich capasiti gwydnwch a\u2019ch perfformiad. Gall hyn ddigwydd o ganlyniad i fwy o golledion yn y gwaed yn ystod hyfforddi neu gymeriant deietegol diffygiol. Mae symptomau diffyg haearn yn cynnwys blinder, lludded cronig, pen tost\/cur pen, diffyg anadl yn ystod ymarfer corff, anafiadau a diffyg gwydnwch yn ystod ymarfer corff. Y cymeriant haearn a argymhellir yn y Deyrnas Unedig ar gyfer athletwyr benywaidd 19-50 oed yw 14.8 mg ac 8.7 mg ar gyfer menywod &gt;50 oed. Mae\u2019n bwysig bod athletwyr benywaidd yn cynnwys bwydydd \u00e2 llawer o haearn yn eu deietau bob dydd ac yn ymgynghori \u00e2\u2019u meddyg teulu, Deietegydd Chwaraeon neu Faethegydd Perfformiad os amheuir diffyg haearn.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ceisiwch osgoi deietau mympwyol \u2013 Os ydych yn pryderu am gyfansoddiad eich corff ac eisiau gwella eich iechyd, eich lles neu eich pwysau, gofynnwch am gyngor arbenigol a cheisiwch osgoi deietau mympwyol a chyfyngol sy\u2019n gallu peryglu\u2019ch iechyd a\u2019ch lles. Gall Deietegydd Chwaraeon achrededig weithio gyda chi i roi tanwydd ar gyfer eich perfformiad, gwneud yr addasiadau gorau i hyfforddiant, gwella eich iechyd a\u2019ch lles a chyflawni\u2019r cyfansoddiad corff sy\u2019n iawn i chi ar yr un pryd \u00e2 chaniat\u00e1u i chi fwynhau amrywiaeth o fwydydd!<\/span><\/li>\n<\/ul>\n<p><!-- \/divi:paragraph --><\/p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.19.1&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<p><!-- \/divi:paragraph --><\/p>\n<p><!-- \/divi:paragraph --><\/p>\n<p><em><span style=\"font-weight: 400;\">Yn olaf, byddwch yn garedig i chi\u2019ch hun ac yn hyderus ynoch chi\u2019ch hun oherwydd RYDYCH CHI\u2019N RHYFEDDOL! VP X<\/span><\/em><\/p>\n<p>&nbsp;<\/p>\n<p><!-- \/divi:paragraph --><\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]\n\n","protected":false},"excerpt":{"rendered":"<p>Ydych chi\u2019n ei chael hi\u2019n anodd bod yn driathletwr benywaidd? Mae cydbwyso gwaith, bywyd teuluol a hyfforddiant yn gallu bod yn ddigon heriol, ond mae\u2019n rhaid i ni fenywod gydbwyso effeithiau ein hormonau hefyd, sy\u2019n gallu bod yn anodd a dweud y lleiaf! Ochr yn ochr \u00e2 hyn, mae\u2019n anodd bod yn fenyw sy\u2019n ymwneud [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":577,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[11,14],"tags":[],"class_list":["post-523","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-performance"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mae\u2019n anodd bod yn Driathletwr Gwydnwch Benywaidd - Sports Nutrition Wales<\/title>\n<meta name=\"description\" content=\"Mae\u2019n anodd bod yn Driathletwr Gwydnwch Benywaidd. 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