Abantu abaninzi bakholelwa ukuba akubalulekanga ukuba utye into ngaphambi kokuba uzilolonge kwaye unokuba ungalunganga. Ukutya ngaphambi kokuzivocavoca kuyafana nokufaka igalelo elincinci ukongeza okukunceda ukuba ukwazi ukwenza imithambo yakho ngcono.
Into efanelekileyo iya kuba kukugcina isiseko seeproteni, iikhabhohayidrethi kunye namafutha emzimbeni wakho ngaphambi kokuzilolonga ngamandla. Ubuncinci uyifakile phakathi kwesiqingatha seyure ngaphambi kokuba uqale ukuyenza. Ngale ndlela, umzimba wakho uya kuba nomthombo wezondlo oya kuwufuna. njengamafutha kwaye oko kuya kubonisa ngexesha lokuziqhelanisa , kuba uya kusebenza ngakumbi.
Ukuzila ukutya
Baninzi abantu abalandela isithethe sokungatyi kwanto kwasekuqaleni nokwenza imidlalo. Ithiyori yakhe isekwe ekubeni, kuba ayiqulathanga nasiphi na isiseko sokudubula ngexesha lomsebenzi, imetabolism iyakusebenzisa indawo ekugcinwe kuyo amanqatha.
Okungakumbi ngakumbi kwinyani, ukuba ngokuchaseneyo kuyinyani, iingcali azikukhuthazi ukwenza olu hlobo lokuziqhelanisa kwaphela. Kubo kubalulekile ewe okanye ewe hlala utya uhlobo oluthile lokutya ukuze umzimba ube nakho konke oko kufuna amandla.
Kwaye ayikokuhamba nesisu esizeleyo kuba ukuba akunjalo Umjelo wegazi lakho uyakujoliswa kuphela ekuguqulweni komzimba wakho. Kananjalo ukuba luqeqesho olunamandla kakhulu unokufumana iintlungu zesisu, isiyezi okanye iingxaki zokuhamba ngemilenze yakho.
Ukuba umzimba wakho awunakho ukuyinyamezela into eqinileyo yokuqala kusasa, ubuncinci uzame ukusebenzisa into engamanzi eza kukunika amandla.
Yitya kakuhle kwaye uya kuba kwelinye inqanaba
Ukuba unexesha elincinci lokutya kanye phambi kokuba uzilolonge, Kucetyiswa ukuba ibe yimizuzu nje engama-30 phambi kokuba wenze umthambo.
Kuya kufuneka utye ukutya okunesalathiso esisezantsi se-glycemic kuba zibonelela ngeswekile encinci yokujikeleza egazini kunye namandla angaphezulu. Ngale ndlela la mahydrate akhutshwa kancinci kwaye anika amandla okuba anele ngalo lonke ixesha lomthambo.
Ukuba isalathiso se-glycemic is high, carbohydrate elula, kunyeOku kuya kunika umzimba amandla akhawulezileyo ngendlela enye, Ukwenza umzimba unokwehla ngokukhawuleza kakhulu kwiswekile (ukunciphisa iswekile yegazi). Phakathi kwezi mpawu kuya kuqatshelwa ngesiyezi, ukugabha kunye nokwehla kwamandla ngokukhawuleza, kubangele ukuqaqamba ngokubanzi kwaye kungavumeli ukuba umthambo wenziwe ngokufanelekileyo.
Kuyimfuneko ukuba, ukuba ayisiyiyo enye yeecarbohydrate, ubuncinci ukudibanisa ezimbini. Umzekelo usenokuba sisitya se-oatmeal esineziqhamo, okanye umxube wamandongomane kunye nohlobo oluthile lweoyile esempilweni enjengekhokhonathi. Ubisi kunye nokuphuma, inyama kunye namaqanda nawo awela ngaphakathi kolu hlobo lokutya.
Iiproteni nazo zibalulekile. Esi sondlo sinceda ukuphucula i-carbohydrate kunye nokucoca amafutha kangcono. Ukuba ubungakanani beprotein bungaphezulu kobo beecarbohydrate, umzimba wakho uya kuvelisa intsilelo yamandla kwaye oko kulingana nokukhangela amanqatha emzimbeni wakho ukuze uwafumane. Oko kulingana nokulahlekelwa ngamanqatha omzimba.
Izinto ezibalulekileyo ngaphambi kokuba ziqeqeshe
Oats: yingqolowa etyebile iicarbohydrate isalathiso se-glycemic index, protein kunye nefayibha. Oku kutya kunamaxabiso aphezulu e-b-glucan anceda ukuthoba amanqanaba e-cholesterol, kwaye ukuba bekungekho ngaphezulu, uzinzisa amanqanaba eswekile yegazi.
Banana: esi siqhamo sikhethwa ziimbaleki. Ityebile kwiicarbohydrate, ivithamin B6, nemagniziyam, potassium kunye nefayibha. Enkosi nge potassium, unceda ulungelelwaniso olungcono lwamanzi emzimbeni wakho, phumla izihlunu zakho kwaye oko kukunceda ukuba uphephe iicramps ezidinisayo.
Irayisi: omnye umthombo omkhulu we iiCarbohydrate kwaye ngaphandle kokuqulatha mafutha. Kulungile ukuyongeza ngohlobo oluthile lweprotein enje ngenkukhu kunye nenyama ye-turkey.
Ipasta: Icandelo elikhulu le ii-carbohydrate ezikhawulezayo. Kukulungele ukuyithatha wedwa okanye isosi yetumato okanye i-oli yomnquma.
Amantongomane: Banegalelo elikhulu lamandla (ukuya kuthi ga kwi-600 kcal nge-100 yeegram) balunge kakhulu ukusukela ukubonelela ngefayibha, iiproteni, amafutha asempilweni kunye nee-carbohydrate Kungenxa yoko le nto ziluncedo kakhulu, kodwa kufuneka ulumke malunga nesixa esifakiweyo kwiikhalori zayo.
Ikofu: Ingaba yinto efanelekileyo yokuncedisa ukuphucula umzamo ngexesha loqeqesho. Kuyacetyiswa ukuba uthathe malunga ne-3 mg ye-caffeine ngekhilogram yobunzima bomzimba, icaffeine engaphezulu ilingana nokubandezeleka kukoyika, ukungazinzi, iintloko ... oko kukuthi, kuqeqesho olungasebenziyo. Ukukunika umbono, ikomityi yekofu iqulethe malunga ne-40 mg ye-caffeine.
Amaqanda: oku kutya kulungele impilo yentliziyo. Bano ukutya kakhulu protein kwaye bagqibelele ukuba nesidlo sakusasa.
Yogathi: oku kutya kutyebile kwiiprotein kunye ne-calcium. Ikwangumlingani omkhulu ekugcineni izityalo zakho zamathumbu kunye nokudityaniswa kokutya okunje ngeoats okanye ezinye iziqhamo ziya kunceda ukubenza babe zezona zisongezo zilungileyo zokufumana amandla afanelekileyo owafunayo.