Ukudla kwamandla

-Delile

• Amafutha njengokudla kwamandla
• Ukudla okunamandla ekuqeqesheni

Ukudla kwamandla ikakhulukazi kuboniswa ukudla okunothe kuma-carbohydrate, njengesinkwa, amazambane nelayisi. Amakhabhohayidrethi ayizakhamzimba eziyisisekelo ezinikeza amandla amaseli, ngakho-ke kulula futhi ayashesha ukusetshenziswa.

Ngakho-ke, ukudla okufana nalokhu:

• Izinhlamvuirayisi, ummbila, umzala, i-pasta, i-quinoa, ibhali, i-rye, i-oats;
• Izilimo eziyizigaxa nezimpande: Amazambane esiNgisi, ubhatata, i-manioc, umdumbula, i-yam;
• Ukudla okususelwa kukolweni: izinkwa, amakhekhe, ama-noodle, amakhukhi;
• Imidumba: ubhontshisi, uphizi, udali, ubhontshisi, amantshontsho;
• Uju lwezinyosi.

Ngaphezu kokudla kwamandla, kukhona nokulawula nokwakha ukudla, okwenza eminye imisebenzi emzimbeni njengokupholisa, ukukhula kwamaseli amasha nokulawulwa kokukhiqizwa kwamahomoni.

Kodwa-ke, akukho kulokhu kudla okunamandla, abakhi nabalawuli, okufanele kudidaniswe nokudla okuvuselelayo, okunesenzo esihlukile emzimbeni. Bheka umehluko kuvidiyo elandelayo:

Amafutha njengokudla kwamandla

Ngenkathi i-1 g ye-carbohydrate inikeza cishe i-4 kcal, i-1 g yamafutha inikeza i-9 kcal. Ngakho-ke, futhi isetshenziswa kabanzi ngumzimba njengomthombo wamandla ukugcina ukusebenza kahle kwamaseli. Leli qembu lifaka ukudla okufana namafutha omnqumo e-virgin virgin, ama-chestnut, ama-alimondi, ama-walnuts, ibhotela, i-avocado, imbewu ye-chia, i-flaxseed, i-sesame, uwoyela kakhukhunathi kanye namafutha emvelo atholakala enyameni nobisi.

Ngaphezu kokunikeza amandla, amanoni abamba iqhaza kulwelwesi oluhlukanisa wonke amaseli, ahambise izakhi egazini, akhe iningi lobuchopho futhi abambe iqhaza ekukhiqizeni ama-hormone ezocansi.

Ukudla okunamandla ekuqeqesheni

Ukudla okunamandla kubaluleke kakhulu ukugcina inani eliphakeme nekhwalithi yokuqeqeshwa, futhi kufanele kudliwe ngobuningi ikakhulukazi ngabantu abafuna ukuthola ubukhulu bemisipha.

Lokhu kudla kufanele kufakwe ekusebenzeni kwangaphambi kokuzivocavoca, futhi izinhlanganisela zingenziwa njenge: ubhanana one-oats noju, isemishi loshizi noma isithelo se-smoothie esine-oats, isibonelo. Ngaphezu kwalokho, kufanele futhi badliwe ngemuva kokuzivocavoca, kanye nomthombo othile wamaprotheni, ukuvuselela ukululama kwemisipha kanye ne-hypertrophy.

Buka le vidiyo elandelayo futhi wazi ukuthi uzodlani ngaphambi nangemva kokuzivocavoca umzimba:

Bona amathiphu amaningi wokuthi yini ongayidla ku-pre and post Workout.