Abantu abaninzi baqala ukutya ukuze bafeze iziphumo ezinqwenelekayo msinyane. Kubaluleke kakhulu ukwazi ukuba uza kuzitya nini kwaye njani izondlo ukuze umzimba wethu ubenamandla apheleleyo. Xa siziqeqesha nzima ejimini, iivenkile zethu zamandla ziyaphelelwa. Ke ngoko, abantu abaninzi bayazibuza ozokutya emva koqeqesho.
Apha uyakwazi ukubaluleka kokutya ngaphambi, ngexesha nasemva koqeqesho kunye nento oza kuyitya emva koqeqesho. Ufuna ukwazi okungakumbi?
Izidingo zesondlo
Into yokuqala ekufuneka siyithathele ingqalelo yile macronutrients. Ukuze umzimba wethu usebenze ngokufanelekileyo, nokuba yintoni injongo yethu, kufuneka wondleke kakuhle. Nokuba siyafuna ukwandisa ubunzima bemisipha, yiya kwinkcazo yemisipha, unciphise umzimba okanye ubume nje bomzimba wethu awunako ukuswela izondlo. Xa ufuna ukunciphisa umzimba, abantu baye izidlo zekhalori ezisezantsi kwaye baphela belibele ukuba umzimba wethu uyinjini kwaye amafutha kukutya.
Ukufumana amandla, umzimba wethu ufuna ii-carbohydrate. Njengokuba zifakwe emzimbeni, zizalisa iivenkile zethu zeglycogen. Nangona kunjalo, emva kokuphela konyaka, oovimba bakwiziro. Kulapho kuya kufuneka uzibuze ukuba ungatya ntoni emva koqeqesho ukuze uphinde ubuye kangangoko unakho.
Nangona kunjalo, kuya kufuneka uyazi ukuba yeyiphi eyona nto yokutya oyitya ngcono emva koqeqesho. Ayizizo zonke izinto zokutya ezinamacandelo afanayo okanye isantya esifanayo sokufana. Oko kukuthi, xa umzimba wethu uqeqeshelwe iyure enye okanye ezininzi, iphelisile oovimba bamandla. Ke ngoko, kufuneka uchache ngokukhawuleza. Kukho ukutya okufana nokwenziwa ngokukhawuleza kunabanye. Kwimeko yokufumana izihlunu, usenokuba uvile ubisi protein okanye Whey protein. Le protein ine-assimilion ekhawulezayo ukuze umzimba wethu uphile ngokukhawuleza.
Umzuzu ophambili
Bonke abantu banenjongo abaziqeqeshela yona. Nokuba yeyiphi na injongo, umzuzu ophambili wesidlo sasemva kokuzilolonga kufuneka uhlonitshwe. Ukuba yenziwe ngokuchanekileyo, iziphumo zinokufezekiswa kwakamsinyane kunokuba sicinga.
Emva koqeqesho umzimba awulahlanga kuphela amandla, kodwa nawo ulahlekelwa lulwelo, iiminerali, kunye neeelectrolyte. Ke ngoko, kubalulekile ukumnika kwakhona.
Ukuba sikwinkqubo yokufumana izihlunu, kufuneka sitye isidlo esinomxholo ophezulu weprotein kunye nee-carbohydrate ezilula ezinesalathiso esiphezulu se-glycemic. Oku kwenziwa kuba umzimba usebenzisa ii-amino acid ekudibaneni kwezihlunu ezitsha zemisipha.
Ukuba sijonge ukunciphisa umzimba kwaye sitshise amanqatha, kuya kwanela ukusela ulwelo oluninzi kunye nokunyamekela i-hydration. Xa umthambo ugqityiwe, kuya kufuneka ulinde iyure enye ukuze utye ukutya. Xa ilixesha lokutya Ngokufanelekileyo, khetha abo abane-index glycemic index ephantsi. Ngale ndlela senza ukuba umzimba usebenzise amafutha njengovimba wamandla kwaye siyaqhubeka nokuwutshisa.
Yintoni oza kuyitya emva koqeqesho ukuba ufuna ukufumana ubunzima bemisipha
Baninzi abantu abafuna ukongeza ubunzima babo bemisipha ukuze bajongeke ngcono. Inkqubo yokufumana ivolumu inzima kakhulu. Iyonke ikcal ekufuneka isetyenzisiwe kufuneka ibe ngaphezulu kwezo sizitshisayo. Kuya kufuneka uphinde usebenze nzima iindlela zokufumana ubunzima bemisipha.
Kule meko, siya kuziqeqesha malunga neyure / iyure kunye nesiqingatha kwindawo yokuzivocavoca ngendlela enzulu. Emva koqeqesho, kufuneka sikhuthaze umzimba wethu ngeprotein ekulula ukuyitya, amanzi kunye neswekile encinci ukukhuthaza ukuhlanganiswa kweprotein yemisipha.
Ixesha ekufuneka kuthathwe ngalo oku kutya liphakathi kwemizuzu engama-30 kunye neeyure ezimbini emva komzamo. Kungelo xesha ngeli xesha lomzimba apho umzimba ukhalela izondlo.
Nayi eminye imizekelo yokutya onokukutya emva koqeqesho:
- Ibhanana kunye neglasi yobisi. I-Banana ine-index ephezulu ye-glycemic kunye nezinye iishukela. Kukulungele ukufumana i-glycogen echithwe. Kwelinye icala, ubisi ngumthombo olungileyo weprotheni.
- Ijusi yeorenji eneproteni eninzi. Iprotey ye-Whey ine-assimilation ekhawulezileyo kwaye iiorenji ziya kukunceda ukubuyisa iityuwa.
- Oatmeal kunye nobusi. I-Oatmeal inokuthathwa ngokuhlanjwa ngobisi ukwandisa idosi yeprotein. Ubusi siswekile yokubuyisa izihlunu.
- I-scoop ye-amylopectin kunye neprotheni ye-whey. I-Amylopectin ivela kwi-waxy cornstarch. Kukukhetha ngokukhawuleza iicarbohydrate.
- Iglasi yobisi kunye neeapilkosi ezintathu ezomisiweyo. Ezi zokugqibela zineswekile yendalo yokubuyisela izihlunu.
Yintoni oza kuyitya emva koqeqesho ukuba ufuna ukutshisa amanqatha
Xa utshisa amanqatha ufuna ukwenza intsilelo yekhalori eyenza ukuba umzimba utye amanqatha njengomthombo wamandla. Oku kuthetha ukuba isidlo sasemva kokuzilolonga akufuneki sibandakanye ukutya okuqinileyo okunika amandla ngokukhawuleza emva koqeqesho. Ewe kuyacetyiswa ukuba usele amanzi amaninzi.
Xa uqeqesho luphelile, emva kweeyure ezimbini, kulungile ukutya ukutya okungagaywanga kakuhle. Ngale ndlela, siya kunyanzela umzimba wethu ukuba uqhubeke nokutshisa amanqatha njengomthombo wamandla.
Oku okunye kokutya:
- Iapile e-1 enesikhumba.
- I-yogurt edibeneyo kunye neziqhamo ezintsha.
- 1 iglasi yobisi olunamanzi anama-walnuts ama-5 okanye iiamangile ezili-10.
- Iigrama ezingama-30 zembewu kajongilanga.
- 1 iglasi yobisi lwe-skim kunye ne-oatmeal ngaphandle kweswekile eyongeziweyo.
- I-1/2 yesandwich yesonka sengqolowa esipheleleyo esinamafutha asezantsi kunye netumato
Yintoni oza kuyitya emva koqeqesho kuxhomekeke kumzamo
Kukho iintlobo ezininzi zeenzame kunye nexesha. Ke ngoko, uhlobo lokutya ekufuneka silutye luxhomekeke kakhulu. Ukuba senze umdyarho weyure ezintathu, siya kudinga amanzi ane-electrolyte, iswekile kunye neeminerali ukubuyisa i-potassium, i-magnesium, isodium kunye nezinye.
Ukuba umgudu umalunga nemizuzu engama-90, eyona nto iselwayo sisiselo. Singathatha ibhanana okanye olunye uhlobo lweziqhamo ezinjengevatala okanye ivatala.
Ndiyathemba ukuba ngezi ngcebiso ungaziphucula iziphumo zoqeqesho lwakho kwaye uphumeze iinjongo zakho ngexeshana elifutshane