Kumele kukhunjulwe lokho kudla ngaphambi nangemva kokuqeqeshwa kubaluleke kakhulu ukuhlinzeka ngemisoco edingwa yimizimba yethu. Ukudla kuyohlale kunekhwalithi, okulinganiselayo futhi kunama-calories anele. Kulokhu, sizohlaziya ukuthi kungani kubaluleke kakhulu Yazi ukudla okunomsoco ngaphambi nangemva kokuqeqeshwa.
Ukudla kuzoncika ekutheni ukuqeqeshwa noma umsebenzi womzimba wamasonto onke wenziwa nini. Kukhona abambhejayo ukuzila ukudla ngezikhathi ezithile ngaphambi kokuzivocavoca ekuseni. Ibuye ibheje desayuno. Kodwa uma ukuvivinya umzimba kwenziwa ntambama, kuzodingeka ukuklama ukuthi yini ongayidla emini nokuthi yini ongayiphuza ngemva kokuqeqeshwa.
Yini ongayidla ngaphambi kokuzivocavoca?
Ngokuzivocavoca okukhulu, uchungechunge lwezincomo kufanele lucatshangelwe nokuthi yini okufanele uyithathe ngaphambi kokuqeqeshwa. Kuyadingeka ukukucabangela nokukucabanga lokho ukudla akufanele kube inqwaba ngakho-ke kuzoba lula ukugayeka.
Kuzobaluleka kakhulu ukudala itafula lekhalori ukuze libe namandla anele phakathi nosuku futhi angaphelelwa amandla. Kodwa futhi ngeke sidle ngokuxhamazela futhi ngaphandle kokulawula, njengoba ama-calories angasetshenzisiwe angagcinwa njengamafutha. Ngaphezu kwalokho, kukhona ingozi abe nokugaya okukhulu futhi uzizwe uqunjelwe ngenkathi udlala ezemidlalo.
Yiziphi izakhamzimba esizidingayo?
Amaprotheni abalulekile ukugcina umzimba unempilo. I carbohydrate Abalulekile futhi ukuze anikeze uphethiloli emzimbeni, kodwa kufanele uqaphele ukuthi uwathatha kanjani nokuthi yiziphi.
Ama-carbohydrate angamunca ngokushesha futhi amunce kancane. Zombili lezi zinhlobo zingathathwa cishe amahora amathathu ngaphambi kokuqeqeshwa, kodwa ukumuncwa kancane kwama-carbohydrate akukwazi ukuthathwa isigamu sehora ngemuva kokuqeqeshwa, njengoba kungakafakwa. Uma udinga ukuthatha ama-calories asheshayo, ama-carbohydrate amunca ngokushesha angathathwa.
Isibonelo singaba izithelo ezinjengobhanana noma izithelo eziphelelwe amanzi emzimbeni, izinsuku, iyogathi, okusanhlamvu noma isinkwa sikakolweni esithosiwe, lapho kufakwa khona ujamu noma uju. Amaqanda anothe ngemisoco kanye namaprotheni, futhi bemukelwa kahle kakhulu. Ukudla okunamafutha amaningi kuyamukeleka, kodwa njalo ngenani elifanele futhi inqobo nje uma kunamafutha agcwele. Awekho amakhekhe, ushukela noma othosiwe.
Ungakwazi yini ukuthatha izikhuthazi? Zingathathwa, kodwa ngaphandle kokweqisa. I-stimulant yemvelo kakhulu ikhofi, ukuza ukuzivumela phakathi I-100 kanye ne-200 mg ye-caffeine. Iziphuzo zamandla kanye nezithako zezemidlalo zingathathwa, kodwa ngaphandle kokweqisa nokuqapha ngoshukela.
Yini ongayidla ngemva kokuzivocavoca?
Ekupheleni kokuqeqeshwa futhi kuyisiqalo se ilambele ukusuthisa. Ngesikhathi sokuzivocavoca, amandla asetshenziswa futhi izinqolobane ziyasetshenziswa. Futhi uketshezi kanye nama-electrolyte alahleka ngomjuluko futhi kubaluleke kakhulu ukuthatha imisoco ukuze uyigcwalise.
Amaprotheni Ingenye yemisoco ebaluleke kakhulu. Ziyizinto ezisiza ukulungisa izicubu zemisipha ezilimele ngesikhathi sokuqeqeshwa. Abanye abantu bathatha i-protein supplement ngemva kweseshini enhle yokwakha umzimba, kodwa ukudla okunamaprotheni emvelo nakho kuyafaneleka. Ungayithola 0,5 amagremu amaprotheni kilogram ngayinye yesisindo somzimba.
Amaprotheni kanye nama-carbohydrate Zibaluleke kakhulu futhi ngaphezu kwakho konke, ukuzithatha ndawonye. Bafaka kabusha amandla futhi bagcwalise izitolo ze-glycogen futhi bangathathwa Imizuzu engama-30 yokuqeda noma yimuphi umdlalo. Kunconywa ukuthatha kufika ku-1,5 amagremu ama-carbohydrate ngekhilogremu yesisindo somzimba.
Kuthiwani ngamafutha? Amafutha mahle futhi anempilo uma ethathwa ngendlela elinganayo futhi lapho evela endaweni yemvelo. Akufanelekile ukudla ukudla okucebile ngamafutha acwengekile, ngisho noma kuyimvelaphi yemifino, ngoba abaningi abanempilo. Okungcono kakhulu yi amafutha omnqumo, amafutha kakhukhunathi namafutha kakotapheya.
Ezinye zezibonelo ze ukudla okucebile amaprotheni namaqanda, inkukhu nenhlanzi enamafutha, njenge-salmon ne-tuna. Ushizi omusha kanye neyogathi nakho kubalulekile futhi kucebile kakhulu nge-calcium.
Imidumba acebile ngama-carbohydrate afakwe kancane futhi angathathwa usuku lonke ngaphambi kokuqeqeshwa, akufanelekile ukuwathatha ebusuku. I amantongomane kanye nembewu zibalulekile kunoma yikuphi ukudla, zicebile ngamakholori namafutha, ngakho-ke kuhle ukuthatha izingxenye ezincane.
gcwalisa uketshezi emva kokuqeqeshwa kubalulekile. Kufanele uphuze amanzi amaningi futhi ugcwalise ngoketshezi olucebile ngamaminerali. Kumele kuqashelwe ukuthi uma uthatha amaprotheni, kufanele unxephezele ngamanzi amaningi, ngoba lezi zinto zingalimaza izinso.
Uhlobo lokudla ngaphambi nangemuva kokuqeqeshwa luzohlolwa kuye ngezimo kanye nesikhathi sosuku. Kubalulekile ukuthi uhlose lapho uqeqeshelwa yazi ukuthi yiziphi izinhlobo zokudla ezidingekayo futhi zibaluleke kakhulu. Uma ungabaza, uchwepheshe wezokudla angahlola lezi zici.