Ongakudla ngaphambi nangemva kokuqeqeshwa ukuze uthole imisipha futhi wehlise isisindo

-Delile

• 1. Ngaphambi kokuqeqeshwa
• 2. Ngesikhathi sokuqeqeshwa
• 3. Ngemuva kokuqeqeshwa

Ukudla ngaphambi, ngesikhathi nangemva kokuqeqeshwa kubalulekile ukukhuthaza ukuzuza kwemisipha futhi kukhuthaze ukwehla kwesisindo, ngoba ukudla kunika amandla adingekayo ukwenza ukuzivocavoca futhi kukhuthaza nokululama kwemisipha nokuzuza kwemisipha. Ngaphezu kokunaka ukuthi uzodlani, kubalulekile futhi ukuphuza amanzi amaningi ngesikhathi uqeqeshwa ukuze ugcine umzimba wakho unamanzi amaningi.

Kunconywa ukuthi ukudla kwangaphambi nangemuva kokuqeqeshwa kuqondiswe ngungoti wezokudla, ngoba ngale ndlela kungenzeka ukuthi unikeze ukuholwa okwengeziwe mayelana nokuthi kufanele udle isikhathi esingakanani ngaphambi noma ngemuva kokuqeqeshwa nokuthi yini okufanele uyidle ngokwenhloso yalowo muntu. Ngakho-ke, kungenzeka ukuthi ube nemiphumela evumayo futhi ehlala njalo. Bheka ukuthi ungayithuthukisa kanjani imiphumela yakho yokuzivocavoca.

1. Ngaphambi kokuqeqeshwa

Ukudla ngaphambi kokuqeqeshwa kuyahluka kuye ngesikhathi esiphakathi kokudla nokuqeqeshwa: lapho ukuqeqeshwa kusondela ekudleni, kufanele kube lula ukugwema ukungakhululeki ngesikhathi sokuzivocavoca. Okunconywayo ukuthi ukuzivocavoca umzimba kuqala kungumthombo wama-carbohydrate, amaprotheni kanye namafutha ukuqinisekisa amandla adingekayo ekuqeqesheni.

Inketho eyodwa ingu-1 inkomishi yobisi enesipuni esingu-1 se-cocoa powder nesinkwa esinoshizi, noma ingilazi ye-avocado smoothie ne-1 isipuni se-oats. Uma kwenzeka singekho isikhathi esiningi phakathi kokudla nokuqeqeshwa, ungakhetha i-yogurt nesithelo, ibha yamaprotheni noma isithelo esifana nebhanana noma i-apula, isibonelo.

Ngaphezu kwalokho, kubalulekile ukuthi wazi ukuthi ukwenza izivivinyo esiswini esingenalutho, ikakhulukazi kubantu abangenaso isivinini sokuqeqeshwa, kwandisa amathuba e-hypoglycemia, okuyilapho ushukela wegazi wehla kakhulu, okwenza izimpawu zokushaywa yinhliziyo, ukuphazamiseka nokuzizwa uphela amandla . Ngakho-ke, akunconywa ukuqeqesha esiswini esingenalutho, esinganciphisa ukusebenza ngesikhathi sokuqeqeshwa futhi sinciphise isisindo semisipha, okungalungile nakulabo abafuna ukunciphisa isisindo.

Bheka ezinye izinketho zokudla ngaphambi kokuzivocavoca.

2. Ngesikhathi sokuqeqeshwa

Ngesikhathi sokuqeqeshwa, kufanele uphuze amanzi, amanzi kakhukhunathi noma iziphuzo ze-isotonic, ngokuya ngamandla nohlobo lokuqeqeshwa. Uketshezi olunosawoti wamaminerali lusiza ukulawula ukusabela kwamakhemikhali omzimba ngesikhathi sokuzivocavoca nokugcina umzimba unamanzi.

Yize i-hydration ibalulekile kuzo zonke izinhlobo zokuqeqeshwa, kubaluleke kakhulu uma ukuqeqeshwa kuhlala isikhathi esingaphezu kwehora elilodwa noma lapho kwenziwa endaweni enezinga lokushisa eliphakeme noma isimo sezulu esomile.

3. Ngemuva kokuqeqeshwa

Ukondla ngemuva kokuqeqeshwa kubalulekile ukuvimbela ukulahleka kwemisipha, ukukhuthaza ukubuyiswa kwemisipha ngemuva kokukhuthaza nokwandisa amaprotheni synthesis emisipheni.Ngakho-ke, isincomo ukuthi ukuthunyelwa kwangemuva kokuzivocavoca kwenziwa ngaphakathi kwemizuzu engama-45 ngemuva kokuqeqeshwa futhi kunothe ngamaphrotheni, futhi umuntu angakhetha i-yogurt, inyama ye-gelatin, iqanda elimhlophe noma i-ham, okuhle ngukudla okuphelele, okunjalo njengesidlo sasemini noma sedina.

Ngaphezu kwalokho, kukhona izithako zokudla ezingakhonjiswa ngusomsoco ukukhuthaza ukuzuza kwemisipha nokwenza ngcono ukusebenza komzimba, njenge-whey protein ne-creatine, ngokwesibonelo, okumele kusetshenziswe ngokuyalelwa ngokudla okunempilo, futhi kungabandakanywa kokubili futhi post-Amazing. Nakhu ukuthi ungathatha kanjani i-creatine.

Bheka amathiphu amaningi ngokudla ngaphambi nangemva kokuqeqeshwa kule vidiyo elandelayo: