Buza Udokotela Wokudla: Uhlelo Lokudla Ngaphambi Kokuncintisana

-Delile

• Buyekeza kwe-

Umbuzo: Yiluphi uhlelo lwami lokudla umjaho oluhamba phambili oluholela kumcimbi wakusihlwa?

A: Uma kukhulunywa ngokwandisa ukusebenza komjaho wakho, izindawo ezimbili ezinomthelela omkhulu okudingeka uzibheke zilayishwa kuqala futhi ziyagcinwa.

Ukulayisha kuqala

Ungakhathazeki ngokulayishwa kwe-carb ezinsukwini eziholela kulo mjaho - yize ithandwa kangaka, ucwaningo lukhombisa ukuthi alukhuphuli njalo ukusebenza, futhi kuncane kakhulu kwabesifazane ngenxa yezinto ezidunga i-estrogen maqondana nokugcinwa kwe-glycogen.

Esikhundleni salokho, ukuze uqinisekise ukuthi umzimba wakho uzobe usulungele ukuhamba lapho kuqhuma isibhamu, yidla ngendlela obujwayele ukwenze ngosuku lomjaho wakho, bese amahora amabili kuya kwamathathu ngaphambi kokuba uqale, layisha kusengaphambili ukudla okune-carbohydrate eningi. (~70g) kanye nephrotheni ephansi ukuya emaphakathi (~15g). Le combo izothuthukisa okwesikhashana izitolo zakho zamandla emisipha futhi ikhulise inani lama-carbs owasebenzisayo ukwenza imizamo yakho phakathi nomjaho wakho, kanye neprotheyini ingasiza ekunciphiseni ukulimala kwemisipha.

Ungase umangale ukwazi ukuthi naphezu kokuduma okungalawuleki kweziphuzo zezemidlalo ezisekelwe kuma-carbohydrate, ucwaningo olumayelana nomthelela wokuzivocavoca kwe-carbs ngaphambi kokusebenza luxubile, kanti ezinye izifundo zibonisa umphumela onenzuzo kanti ezinye zingabonisi mphumela. Ngaphandle kwalokhu, ngincoma ukusebenzisa isidlo sangaphambi kokulayisha ama-carbohydrate ngoba ngosuku lomjaho ufuna ukuzinika noma yikuphi unqenqema olwengeziwe.

Isampula Yokudla Kwangaphambi Kokulayisha: I-quinoa & Ubhontshisi Omnyama

Khonza: 1

Izithako:

1 ithisipuni kawoyela we-avocado

1 utamatisi, oqoshiwe

1/2 pepper pepper, oqoshiwe

1 ithisipuni ikhumini

I-1/2 inkomishi ubhontshisi omnyama okheniwe ongaphansi oketsheziwe, uhlanziwe futhi ukhanyisiwe

1 inkomishi i-quinoa ephekiwe

3 wezipuni i-cilantro egayiwe

Usawoti

Upelepele

Izikhombisi-ndlela:

Shisisa uwoyela epanini elinganqeni eliphakathi nendawo emlilweni ophakathi. Faka utamatisi, upelepele, nekhumini bese ushayela imizuzu emibili. Faka ubhontshisi ne-quinoa bese upheka uze ushise. Faka i-cilantro nosawoti kanye nopelepele ukunambitha, bese ukhonza okufudumele.

Isikolo somsoco ngokusebenza ngakunye: Ama-calories angama-397, amafutha ayi-10g, ama-carg angama-68g, amaprotheni ayi-17g

Ukusekela

Isikhathi somjaho wakho sidlala indima ebalulekile ekutheni isu lakho lokudla libaluleke kangakanani ukusekela ukusebenza. Isibonelo, uma usebenzisa i-5K, ngokwesilinganiso lokhu kuzothatha imizuzu engama-25 kuye kwengama-35 futhi unamandla angaphezu kwawanele agciniwe emisipheni yakho ukukwenza uphethiloli, ngakho-ke awudingi isakhi esigcina umsoco wakho. Nokho, uma ugijima ku-10K, okungathatha amaminithi angu-70 kuya kwangu-80, ungasebenzisa ama-carbohydrate engeziwe kamuva emjahweni wakho ukuze ulondoloze ukusebenza kwakho futhi ikunikeze ukukhahlela okwengeziwe kumamayela okugcina.

Umthetho omuhle wesithupha ukuthi uma umjaho wakho usudlule imizuzu engama-60, uzofuna ukuhlinzeka ngamagremu angama-30 kuye kwangama-45 wamacarbohydrate ngehora ukuze ukhulise uphethiloli osuvele uwuthola emzimbeni wakho kushukela ogcinwe emisipha yakho. Uma ulinganisela ukuthi kuzokuthatha imizuzu engama-80 ukusebenzisa i-10K yakho, khona-ke ama-ounces ayisishiyagalombili eGatorade noma esinye isiphuzo sezemidlalo emaminithini angama-45 kuye kwangama-50 emcimbini wakho kuzoba yikho konke okuzodinga ukuqinisekisa ukusebenza okuqhubekayo namandla entanjeni.

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