Yini okufanele udle ngaphambi kokuzivocavoca

Yini okufanele udle ngaphambi kokuzivocavoca

Abantu abaningi bakholelwa ukuthi akubalulekile ukudla okuthile ngaphambi kokuzivocavoca futhi kungenzeka ukuthi unephutha. Ukudla ngaphambi kokuzivocavoca kufana nokufaka lowo mnikelo omncane okungeziwe okusiza ukuba ukwazi ukwenza izivivinyo zakho kangcono kakhulu.

Okufanelekile kungaba ukugcina isisekelo samaprotheni, ama-carbohydrate namanye amafutha emzimbeni wakho ngaphambi kokuzivocavoca ngamandla. Okungenani uyidlile phakathi kwesigamu nehora ngaphambi kokuqala ukukwenza. Ngale ndlela, umzimba wakho uzoba nomthombo wezakhi ozowudinga. njengophethiloli futhi lokho kuzobonisa ngesikhathi sokuzijwayeza , ngoba uzosebenza kakhulu.

Ukuzila ukudla

Kunabantu abaningi abalandela isiko lokuthi bangadli noma yini kuqala ekuseni futhi benze ezemidlalo. Umbono wakhe usekelwe ekutheni, ngoba awunasisekelo lapho ungadubula khona ngesikhathi sokuzivocavoca, umzimba uzosebenzisa inqolobane yamafutha equkethwe ngumzimba wakho.

Yini okufanele udle ngaphambi kokuzivocavoca

Okude kakhulu kusuka eqinisweni, uma okuphambene kuyiqiniso, ongoti abancomi ukwenza lolu hlobo lomkhuba nhlobo. Kubo kubalulekile yebo noma yebo hlala udle uhlobo oluthile lokudla ukuze umzimba ube nakho konke lokho okudingwa amandla okukudingayo.

Futhi akuyona ukuhamba nesisu esigcwele ngoba uma kungenjalo ukugeleza kwegazi kwakho kuzogxila kuphela ekugayeni kwakho. Futhi uma kungukuqeqeshwa okunamandla kakhulu ungaba nobuhlungu besisu, isiyezi noma izinkinga zokuhamba ngemilenze yakho.

Uma umzimba wakho ungakwazi ukubekezelela into eqinile kuqala ekuseni, okungenani zama ukudla okuthile oketshezi okuzokunika amandla.

Yidla kahle futhi uzoba kwelinye izinga

Uma unesikhathi esincane sokudla ngaphambi kokuzivocavoca kwakho, kungakuhle ukuthi kuthathe imizuzu engama-30 ngaphambi kokuzivocavoca.

Kufanele udle ukudla okuphansi kwe-glycemic index ngoba banikela ngoshukela omncane wokujikeleza egazini namandla amaningi. Ngale ndlela la ma-hydrate akhishwa kancane futhi anika amandla okuba nokwanele phakathi nakho konke ukuzivocavoca umzimba.

Uma inkomba ye-glycemic iphezulu, ama-carbohydrate alula, futhiLokhu kuzohlinzeka umzimba ngamandla asheshayo ngesikhathi esisodwa, okwenza umzimba ingahle yehle ngokushesha okukhulu kushukela (nciphisa ushukela wegazi). Phakathi kwalezi zimpawu kuzobonwa ngesiyezi esithile, ukuhlanza nokuncipha kwamandla ngokushesha, kubangele ukukhukhumala okujwayelekile futhi kungavumeli ukuvivinya umzimba kwenziwe kahle.

Ngalokhu kubalulekile ukuthi, uma kungeyona nje eyodwa yama-carbohydrate, okungenani hlanganisa lokhu okubili. Isibonelo kungaba isitsha se-oatmeal esinezithelo, noma inhlanganisela yamantongomane kanye nohlobo oluthile lwamafutha enempilo njengokhukhunathi. Ubisi kanye nokuphuma, inyama namaqanda nakho kuwela ngaphakathi kwalolu hlobo lokudla.

Yini okufanele udle ngaphambi kokuzivocavoca

Amaprotheni nawo abalulekile. Lesi sithako sisiza ekunciphiseni kangcono ama-carbohydrate futhi sisebenzise amafutha kangcono kakhulu. Uma inani lamaprotheni likhulu kunelama-carbohydrate, umzimba wakho uzokhipha ukusilela kwamandla futhi lokho kulingana nokufuna amafutha emzimbeni wakho ukuwathola. Lokho kulingana nokulahlekelwa ngamafutha omzimba.

Izinto ezibalulekile ngaphambi kokuziqeqesha

I-Avena: kuyinhlamvu ecebile carbohydrate inkomba ephansi ye-glycemic, amaprotheni kanye nefayibha. Lokhu kudla kunezinkomba eziphezulu ze-b-glucan ezisiza ukwehlisa amazinga e-cholesterol, futhi uma lokho bekungekho ngaphezulu, kuzinzisa amazinga kashukela egazini.

Banana: lesi sithelo sikhethwa ngabasubathi. Icebile ngama-carbohydrate, uvithamini B6, i-magnesium, i-potassium ne-fiber. Ngenxa ye-potassium, usiza ibhalansi elingcono uketshezi emzimbeni wakho, phumuza imisipha yakho futhi lokho kukusiza ukuthi ugweme amajaqamba ayisicefe.

Ilayisi: omunye umthombo omkhulu we ama-carbohydrate futhi ngaphandle kokuqukethe noma yimaphi amafutha. Kuhle ukuyenezela ngohlobo oluthile lwamaprotheni njengenyama nenyama ye-turkey.

Yini okufanele udle ngaphambi kokuzivocavoca

I-pasta: ingxenye enkulu ye- ama-carbohydrate amunca ngokushesha. Kuhle ukukuthatha wedwa noma ne-tomato sauce noma ugcobo lwamafutha omnqumo.

Amantongomane: Banomthelela omkhulu wamandla (kufika ku-600 kcal ngama-gramu ayi-100) balunge kakhulu kusukela lapho hlinzeka nge-fiber, amaprotheni, amafutha anempilo nama-carbohydrate Kungakho zizuzisa kangaka, kepha kufanele uqaphele ngenani elifakwe amakhalori alo.

Ikhofi: Kungaba umphelelisi omuhle wokufukula umzamo ngesikhathi sokuqeqeshwa. Kungcono ukuthatha cishe u-3 mg we-caffeine ngekhilogremu yesisindo somzimba, i-caffeine eyengeziwe ilingana nokuhlushwa ukwethuka, ukungahlaliseki, ukuphathwa yikhanda ... okungukuthi, ukuqeqeshwa okungasebenzi kahle. Ukukunikeza umbono, inkomishi yekhofi iqukethe cishe i-40 mg ye-caffeine.

Amaqanda: lokhu kudla kuhle empilweni yenhliziyo. Bane- ukudla amaprotheni okukhulu futhi baphelele ukuba nesidlo sasekuseni.

I-yogog: lokhu kudla kunothe ngama-protein ne-calcium. Kubuye kube ngumlingani omkhulu ekugcineni izimbali zakho zamathumbu kanye nokuhlangana kwayo nokudla okufana ne-oats noma izithelo ezithile kuzosiza ukubenza izithasiselo ezingcono kakhulu ukuthola amandla afanele owadingayo.


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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.