Buza Udokotela Wokudla: Utshwala Ngemva Kokuzivocavoca

-Delile

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Umbuzo: Kubi kangakanani ukuphuza utshwala ngemuva kokuzivocavoca?

A: Lo ngumbuzo wakudala wokudla okunempilo engivame ukuwuzwa, ikakhulukazi kubadlali basekolishi: Ngabe ubusuku babo bangoLwesihlanu (nangoMgqibelo) bazoyiphikisa imizamo yabo yokuziqeqesha? Nakuba imiphumela ingase ingabi mibi ngendlela ocabanga ngayo, kunamaphuzu amabili ayinhloko okufanele uwakhumbule uma kuziwa emiphumeleni yotshwala ekwakhekeni komzimba wakho nokululama kwemisipha.

1. Amakholori Matter

Uma ufuna ukunciphisa amafutha noma ukugcina isisindo, ama-calories okubalulekile-nokuphuma uphuza kungaholela ekugcineni kwama-calorie angenalutho. Umthetho wami ojwayelekile namakhasimende ukugcina ukuphuza utshwala noma ngaphansi kweziphuzo ezine kuya kwezinhlanu ngesonto bese ukwehlisa ukusuka lapho kuye ngokuthi amafutha abo aqhubeka kanjani. Kuleli zinga, utshwala bunenzuzo yezempilo yokwandisa i-cholesterol yakho ye-HDL (enhle), kepha ngale kwaleli zinga, imiphumela emihle kwi-HDL ibonakala ingakhuphuki kakhulu, futhi ungaqala ukusebenzisa ama-calories amaningi.

Futhi khumbula ukuthi akuzona zonke iziphuzo ezenziwe ngokulingana. Ama-mixers afana ne-soda namajusi empeleni angushukela omsulwa, futhi uma uwafaka, into elandelayo uyazi ukuthi unama-calories angu-400 kanye noshukela ngobusuku obubodwa. Khetha iziphuzo ezifana ne-vodka ne-club soda nge-lime, enambitha kakhulu ngaphandle kwama-calories angenalutho.

2. Yidla Amaprotheni Ngemva Kokuzivocavoca

Ucwaningo lwakamuva olushicilelwe ku IPLOLO LOKUQALA ubheke umthelela wokuphuza ngemuva kokuvivinya umzimba emaprotheni synthesis (okusho ukwakhiwa kwemisipha nokululama kokuvivinya umzimba). Ocwaningweni, abasubathi benze iseshini yokuqeqesha eqinile elandelwa ukuphuza izikulufidi eziqinile eziyisithupha (i-vodka nejusi yewolintshi) esikhathini esingamahora amathathu. Lapho bekwenza lokhu, ukuhlanganiswa kwamaprotheni kwehle ngamaphesenti angama-37.

Abaphenyi bathathe isinyathelo esisodwa ukuze babone ukuthi isiphuzo sokuthola amaprotheni se-whey (okuthile okukhonjiswe kaninginingi ukukhulisa amaprotheni synthesis ngemuva kokuzivocavoca) kungasindisa usuku futhi kuphikise imiphumela emibi utshwala obusemva kokuzivocavoca onemisipha yakho ikhono lokuzakha kabusha nokuzilungisa. Lapho abasubathi bevevezela ngemuva nje kokuzivocavoca kodwa ngaphambi kokuthi baqale ukubhoboza izikhwama zesikulufa ezifana neTruman Capote, ama-amino acid akwi-Whey akwazi ukunqanda imiphumela emibi yotshwala, futhi ukuhlanganiswa kwamaprotheni kwehle ngamaphesenti angama-24 kuphela.

Nakuba lokho kungase kubonakale kuningi, kanye ngesonto akuyona into enkulu kangako. [Tweet leli qiniso!] Ukusetshenziswa kotshwala eceleni, uma ngabe wenze okuthile okwehlisa amaprotheni synthesis noma kathathu ngesonto, imiphumela ngeke ibe mikhulu kangako. Futhi abasubathi ocwaningweni bebephuza utshwala obuningi-ngaphansi nje kwamagremu ayi-120 otshwala (cishe amashothi evodka ayisishiyagalombili) emahoreni amathathu. Uma uphuma futhi uphuza isiphuzo esisodwa noma ezimbili, imiphumela eyingozi ekuhlanganiseni amaprotheni cishe izoba mincane nakakhulu.

Ngakho-ke ngokuzayo lapho uhlela ukuchitha ubusuku nabangane bakho ngemuva kokuzivocavoca, qiniseka ukuthi une-whey protein shake (noma ubisi lukashokoledi) ngemuva nje kokuzivocavoca, futhi ngeke kudingeke ukhathazeke ngokuzikhandla kwakho emsebenzini.

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