Ukudla okunempilo ukwenza umsebenzi womzimba

-Delile

• 1. Ngaphambi kokuqeqeshwa - gwinya ama-carbohydrate
• 2. Ngemuva kokuqeqeshwa - ukudla amaprotheni
• Funda futhi:

Ukudla okunempilo ukuze uvivinye umzimba kufanele kubhekele uhlobo namandla okugqokwa nokudabuka komzimba womgijimi kanye nenhloso yakhe.

Kodwa-ke, ngokuvamile, ngaphambi kokuqeqeshwa, ukukhetha kufanele kunikezwe ama-carbohydrate anenkomba ephansi ye-glycemic ukuze, ngaphezu kokunikeza amandla adingekayo, anciphise indlala ngesikhathi sokuqeqeshwa. Ngemuva kokuqeqeshwa kuyalulekwa ukuthi udle ukudla okunenkomba ephezulu ye-glycemic njengesinkwa, ujamu, uju, ugwava wokushintshwa kwamandla okusheshayo nokwenza ngcono ukululama kwemisipha.

1. Ngaphambi kokuqeqeshwa - gwinya ama-carbohydrate

Phakathi kwemizuzu engama-20 nengama-30 ngaphambi kokuzivocavoca, kufanele udle enye yezinketho ezilandelayo:

• I-200 ml yesithelo se-smoothie esine-yoghurt yemvelo (ngamabele okusenza sibe namandla ngokwengeziwe);
• 250 ml ijusi eliphakathi kwe;
• Isitsha esingu-1 se-gelatin ne-yogurt.

Ngaphambi kokuqala ukuqeqeshwa kubalulekile ukuthi udle ama-carbohydrate, ukuze umzimba ungasebenzisi imisipha njengomthombo wamandla, ukugwema ukudla ukudla okunzima njengesinkwa noshizi, okudinga isikhathi esithe xaxa sokugaya ukudla.

2. Ngemuva kokuqeqeshwa - ukudla amaprotheni

Kuze kufike emizuzwini engama-30 ngemuva kokuzivocavoca umuntu kufanele adle enye yezinketho ezilandelayo:

• I-Eggnog: yakhiwe ngeqanda, iyogathi noshukela omncane;
• I-yogurt noma ubisi olunoshizi omusha noma i-turkey ham;
• Isaladi le-tuna.

Ngemuva kokuqeqeshwa, kubalulekile ukufaka amaprotheni ukukhulisa ukwakhiwa kabusha nokukhula kwesisindo semisipha, okudinga ukuthi kwezinye izimo kusetshenziswe izithasiselo zokudla kwamaprotheni.

Bona ezinye izibonelo zokudla okulula:

Amanani wokungenisa ancike ekuvutheni komzimba owenziwayo, ngakho-ke kubalulekile ukubonisana nesazi sokudla. Isibonelo, uma ukuzivocavoca ngamandla amakhulu futhi isikhathi esingaphezu kwehora, kungadingeka ukusebenzisa isiphuzo sezemidlalo ngesikhathi sokuqeqeshwa ukufaka ama-electrolyte.

Funda futhi:

• Ukudla okunempilo
• Ukudla Okuningana Kwe-Glycemic Index
• Nciphisa amafutha futhi wandise imisipha