Kufuneka kukhunjulwe oko kutya ngaphambi nasemva koqeqesho kubaluleke kakhulu ukubonelela ngezondlo ezifunwa ngumzimba wethu. Ukutya kuya kuhlala kunomgangatho, ukulinganisela kunye neekhalori ezaneleyo. Ukwenza oku, siza kuhlalutya isizathu sokuba kubaluleke kakhulu Yazi isondlo ngaphambi nasemva koqeqesho.
Ukutya kuya kuxhomekeka xa uqeqesho okanye umsebenzi womzimba weveki uqhutywa. Kukho abo bambhejayo ukutya okukhawulezileyo phambi kokuba wenze umthambo kusasa. Kukwakho nokuzinikela desayuno. Kodwa ukuba umthambo wenziwa emva kwemini, kuya kufuneka ukuba uyile into yokutya emini kunye nento yokusela emva koqeqesho.
Yintoni ongayidla phambi kokuzivocavoca?
Ngokuzivocavoca ngamandla kufuneka uthathele ingqalelo uthotho lweengcebiso kunye nento omawuyithathe phambi koqeqesho. Kufuneka ucinge kwaye uqaphele ukuba ukutya akufuneki kube kuninzi kwaye ke ngoko kuya kuba lula ukwetyisa.
Kuya kubaluleka kakhulu ukuyila itafile yekhalori ukuba ibe namandla okwaneleyo emini kwaye ungabi namandla. Kodwa asiyi kutya ngokungxama kwaye ngaphandle kokulawula nokuba, kuba iikhalori ezingasetyenziswanga zinokugcinwa njengamafutha. Ngaphezu koko, kukho umngcipheko wokuba ube nokwetyisa okukhulu kwaye uzive udumbile ngelixa udlala imidlalo.
Zeziphi izondlo esizidingayo?
Iiprotheyini zibalulekile ukugcina umzimba usempilweni. I iikhabhohayidrethi Zikwayimfuneko kakhulu ekuboneleleni ngamafutha emzimbeni, kodwa kufuneka ulumkele ukuba uzithatha njani kwaye zeziphi.
Iicarbohydrates zinokufunxwa ngokukhawuleza kwaye zifunxwe kancinci. Unokuthatha zombini ezi ntlobo malunga neeyure ezintathu ngaphambi koqeqesho, kodwa awukwazi ukuthatha i-carbohydrates ecothayo kwisiqingatha seyure emva koqeqesho, kuba ingekafakwa. Ukuba ufuna ukuthatha iikhalori ezikhawulezayo, unokuthatha i-carbohydrates efakwe ngokukhawuleza.
Umzekelo usenokuba ziziqhamo ezifana neebhanana okanye iziqhamo ezomisiweyo, imihla, iyogathi, iicereals okanye i-whowheat toast, apho kongezwa ijam okanye ubusi. Amaqanda atyebile kwizondlo kunye neeprotheni, kwaye bamkelwe kakuhle kakhulu. Ukutya okutyebileyo ngamafutha kwamkelekile, kodwa rhoqo kumlinganiselo ochanekileyo kwaye nje ukuba zizityebi ngamafutha ahluthayo. Akukho maqebengwana, iswekile okanye ukutya okuqhotsiweyo.
Ngaba unokuthatha izivuseleli? Zinokuthatyathwa, kodwa ngaphandle kokugqithisa. Eyona stimulant yendalo ikofu, beza kuzivumela phakathi I-100 kunye ne-200 mg ye-caffeine. Iziphuzo zamandla kunye nezongezelelo zezemidlalo zingathathwa, kodwa ngaphandle kokugqithiswa kunye nokunyamekela ngeeshukela.
Ungatya ntoni emva kokuzilolonga?
Ekupheleni koqeqesho kwakhona kukuqala kwe kulamba ukuhlutha. Ngexesha lokuzilolonga, amandla ayasetyenziswa kwaye oovimba bade basetyenziswe. Kwakhona Ulwelo kunye nee-electrolyte zilahleka ngenxa yokubila kwaye kubaluleke kakhulu ukuthatha izondlo ukuzalisa.
Iiproteni Sesinye sezona zondlo ezibalulekileyo. Zizinto ezinceda ukulungisa izicubu zemisipha ezonakaliswe ngexesha loqeqesho. Abanye abantu bathatha isongezelelo seprotheyini emva kweseshini elungileyo yokwakha umzimba, kodwa ukutya okuneeprotheyini zendalo nazo zifanelekile. Ungayifumana I-0,5 grams yeprotheni ngekhilogram yobunzima bomzimba.
Iiprotheyini kunye neecarbohydrates Zibaluleke kakhulu kwaye ngaphezu kwakho konke, ukuzithatha kunye. Bahlaziya amandla kwaye bazalise oovimba be-glycogen kwaye banokuthathwa Imizuzu engama-30 ukugqiba nawuphi na umdlalo. Kunconywa ukuthatha ukuya kwi-1,5 grams ye-carbohydrates ngekhilogram yobunzima bomzimba.
Kuthekani ngamafutha? Amafutha alungile kwaye anempilo xa ethathwa ngokulinganayo kwaye xa evela kwimithombo yendalo. Akukhuthazwa ukuba utye ukutya okutyebileyo kwioli ecocekileyo, nokuba imvelaphi yemifuno, kuba ezininzi zingenampilo. Ezona zingcono zezo ioli yeoli, i-coconut oil kunye ne-avocado oil.
Eminye yemizekelo ye ukutya okuneprotheyini eninzi namaqanda, inkukhu neentlanzi ezinamafutha, njengesalmon kunye netuna. Itshizi entsha kunye neyogathi nazo zibalulekile kwaye zizityebi kakhulu kwi-calcium.
Iimbotyi Zizityebi kwiikhabhohayidrethi ezixutywe kancinane kwaye zinokuthathwa imini yonke phambi koqeqesho; akucebisekanga ukuba uzithathe ebusuku. I amandongomane kunye nembewu Ziyimfuneko kuyo nayiphi na ukutya, zizityebi kwiikhalori kunye namafutha, ngoko kuyacetyiswa ukuba uthathe iincinci ezincinci.
Gcwalisa ulwelo emva koqeqesho kubalulekile. Kufuneka usele amanzi amaninzi kwaye ubeke endaweni yawo ngolwelo olutyebileyo kwiiminerali. Kufuneka kuthathelwe ingqalelo ukuba ukuba iiprotheni zithathwa, kufuneka zihlawulwe ngamanzi amaninzi, kuba ezi zinto zingonakalisa izintso.
Uhlobo lokutya ngaphambi nangemva koqeqesho luya kuhlolwa ngokuxhomekeke kwiimeko kunye nexesha losuku. Kubalulekile ukujolisa xa uqeqeshelwa zazi ukuba zeziphi iintlobo zokutya ezifunekayo kwaye zibaluleke kakhulu. Xa uthandabuza, ingcali yezondlo inokuvavanya le miba.