Ibhulakufesi Elingcono Kakhulu Ongakudla Ngaphambi Kwalo lonke uhlobo Lokuzivocavoca

-Delile

• Iseluleko Esikahle Sasekuseni-Ngaphambi Kokuzivocavoca: Ungesabi AmaCarbs!
• "Kuhle" vs. "Okubi" amaCarbs
• Izidlo Zasekuseni Ezinhle Kakhulu Zangaphambi Kokuzivocavoca
• Isidlo sasekuseni esihle kakhulu ngaphambi kokuzivocavoca amandla
• Ibhulakufesi Elingcono Kakhulu Lokunciphisa Isisindo
• Ibhulakufesi Elingcono Kakhulu Uma Usagcwele Isidlo Sakusihlwa
• Ibhulakufesi Elingcono Kakhulu Ngaphambi Kokuzivocavoca Okunzima Ku-Cardio
• Isidlo sasekuseni esihle kakhulu uma uhlela isidlo sasemini
• Isidlo sasekuseni esihamba phambili sabantu abadla ukudla kwasekuseni kaningi
• Isidlo sasekuseni esihamba phambili sokujabulela ohambeni
• Ibhulakufesi Elingcono Kakhulu Ngaphambi Kokuzivocavoca Kwe-Yoga
• Buyekeza kwe-

Okudlayo ngemuva kokuphuma embhedeni kunamandla okuqeda izinkanuko, amandla we-turbo-charge, nokugcina isisindo sakho sisesilinganisweni. Leyo ndebe encane yeyogathi ingaba nomthelela empilweni yakho yonke ngezindlela ezinkulu: Ucwaningo olwenziwa kumagaziniUkujikeleza bathole ukuthi labo abadla njalo ibhulakufesi banamathuba angamaphesenti angama-27 okuba nesifo senhliziyo uma kuqhathaniswa nontanga yabo abajwayele ukudla ibhulakufesi.

"Ukweqa ukudla kwasekuseni kukwenza ube sethubeni lokuzitika ekudleni kwakho okulandelayo noma udle ukudla okulula kwasemini okunama-calories amaningi noshukela ukuvimbela indlala kuze kube semini," kusho u-Amari Thomsen, R.D., umnikazi we-Eat Chic Chicago.

Futhi uma i-am kuyisikhathi sakho sokuzivocavoca, udinga ikakhulukazi ukudla kwasekuseni kusengaphambili. Lapho uvuka, amazinga kashukela egazini kanye nezitolo zama-carbohydrate zehle kakhulu, kuchaza isazi sokudla kwezemidlalo uMichele Macedonio, Ibhulakufesi le-RD ngaphambi kokuzivocavoca kunikeza lokho ubuchopho bakho obukudingayo ukuze uzizwe uqaphile nokuthi imisipha yakho idinga ini ukuze isebenze kahle kakhulu-ukuze uzizwe uxhumekile. i-treadmill esikhundleni sokukhathala futhi, kahle, nje blah. (Okuhlobene: Yini Abesifazane Abafanele Abadinga Ukukwazi Ngokuzila Okungapheli)

Ungafinyeleli nje noma yikuphi okusanhlamvu noma i-oatmeal, noma kunjalo. Izinqubo ezahlukahlukene zasekuseni zibiza ukudla okuhlukile kwasekuseni. Noma ngabe uzama ukwehlisa amakhilogremu ayi-10 noma udabule isigaba samandla sasekuseni, elinye lalezi zikhathi zokudla kwasekuseni ezanelisayo lizokusiza uqale usuku lwakho ngenothi eliphezulu.

Iseluleko Esikahle Sasekuseni-Ngaphambi Kokuzivocavoca: Ungesabi AmaCarbs!

Cabanga ngama-carbs ekudleni kwakho kwasekuseni ngaphambi kokujima njengamandla kunokuba inombolo eyodwa yesitha samaphekhi ayisithupha. "Amakhabhohayidrethi ayiphethiloli yemisipha yakho," kusho u-Alissa Rumsey, M.S., R.D., C.S.C.S., isazi sezokudla esidliwayo futhi ongumnikazi we-Alissa Rumsey Nutrition and Wellness eNew York City. Ngaphandle kwabo, imisipha yakho ayikwazi ukusebenza kanzima." Ziyisihluthulelo sokugcina umzimba wakho uqhubeka lapho izinto ziba nzima. Ucwaningo olushicilelwe kumagazini u-Ai-Phlied Physiology, Nutrition, neMetabolism ithole ukuthi ukudla ama-carbs imizuzu eyi-15 ngaphambi kokuzivocavoca kusize ababambiqhaza bokufunda ukuthi basebenzise amaphesenti ayi-12.8 ubude kunangesikhathi benendawo ye-placebo. (I-FYI: Nakhu ukuthi mangaki ama-carbs okufanele udle ngosuku.)

Yingakho isidlo sasekuseni esine-carb emnandi ngaphambi kokujima sibalulekile: Umzimba wakho uphula ama-molecule e-carbohydrate abe yi-glucose. I-glucose bese ithunyelwa emisipheni, lapho iguqulwa ibe amandla futhi igcinwe kuze kube yilapho amandla omzimba wakho ephela. Ukudla ukudla okune-carb eningi amahora amane ngaphambi kokuzivocavoca kungakhuphula amazinga e-glycogen ngamaphesenti angama-42, ngokusho kocwaningo olushicilelwe Ijenali ye-Applied Physiology. Njengoba kungenzeka uqagele, noma kunjalo, akuyona nje noma iyiphi i-carb ezokwenza (uxolo, amaswidi kanye nama-donuts). Kufanele uthole ama-carbs azokugcina uqinile kuze kube yilapho uphole. Nansi indlela yokukhetha ama-carbohydrate amahle ongawadla ngaphambi kokujima.

"Kuhle" vs. "Okubi" amaCarbs

Isidlo sasekuseni esine-carb enhle ngaphambi kokuzivocavoca ngokuvamile sifaka ukudla okuphelele njengesinkwa sikakolweni wonke, izithelo, iyogathi, ubisi nemifino enesitashi, kusho uRumsey. Leso sici esingasetshenziswanga sibenza bafaneleke "njengabalungile," noma abangachazwanga. Lawa ma-carbohydrate athatha indlela enensa futhi engaguquki yokukhulula amandla (yingakho ukudla kwasekuseni kwe-oatmeal kukugcina ugcwele kuze kube yisidlo sasemini). Ama-carbs ahlanjululwe ngakolunye uhlangothi, acutshungulwa, okuvame ukuthi kusho ukuthi aphucwe noma yiziphi izakhamzimba ezinenzuzo ngesikhathi eshaya ipuleti lakho. Umzimba wakho ngokushesha umunca la ma-carbs acwengekile, afana nelayisi elimhlophe, amakhukhi, ne-pasta eyenziwe ngofulawa omhlophe, okukunikeza amandla asheshayo. (Wake wazibuza ukuthi konke lokho ushukela * ngempela * kukwenza emzimbeni wakho?)

Ezimweni eziningi, ama-carbs angachazwanga ayindlela yokuhamba, futhi acutshungulwa, ama-carbs acoshiwe aphumile uma ufuna ukunciphisa isisindo, kepha onqobayo akacaci kahle lapho ukuzivocavoca ku-ajenda yakho. Njengoba ama-carbs acwengekile ashaya isistimu yakho ngokushesha okukhulu, angaba wusizo uma udinga ukukhushulwa ngokushesha kusuka kwasekuseni ngaphambi kokuzivocavoca, kusho uRumsey. (Okuhlobene: Lesi Sifundo KumaCarbs Kungakwenza Ucabangisise Ngokufisa Kokudla Kwakho Keto)

Izidlo Zasekuseni Ezinhle Kakhulu Zangaphambi Kokuzivocavoca

Ukuthola ukuthi imaphi ama-carbs umzimba wakho atholakalayo ngaphambi kokuzivocavoca kwehla kuzame futhi kube nephutha. "Ukukhethwa kokucwengisiswa noma okungachazwanga kuzoncika ekubekezeleleni kwakho nokuthi isisu sakho sizizwa kanjani," kusho uRumsey. Ukumba endishini ye-oatmeal ihora noma amabili ngaphambi kokuzivocavoca kungasiza umuntu oyedwa ukuthi adlulele ekugcineni, kuyilapho omunye umuntu engase angazizwa sengathi igayeka ngokushesha ngokwanele, usho kanje.

Ungakhawuleli ukulayishwa kwe-carbo ekudleni okuqinile. Iziphuzo zezemidlalo zingenza iqhinga, futhi. Abaphenyi base-U.S bacele abasubathi abayisikhombisa ukuthi baphuze iziphuzo zezemidlalo ezinama-carbohydrate ahlukahlukene. Abasubathi baphuze amamililitha ayi-5 ngekhilogremu lomzimba wabo emizuzwini emihlanu ngaphambi kokuzivocavoca bese njalo njalo ngemizuzu engu-15 ngesikhathi sokuzivocavoca. Lapho bephuza isisombululo ngamaphesenti angu-6 ama-carbohydrate, ukukhuthazela kwabo kukhuphuke ngamaphesenti angama-34 uma kuqhathaniswa nesikhathi lapho bephuza ukugxila kwamaphesenti ayi-10. Njengoba begijime isikhathi eside, baphinde bagijima cishe amamitha angama-225 beya kude. (Ngokwereferensi, i-Gatorade Thirst Quencher ilungile kule ndawo emnandi ye-6% ye-carbohydrate.)

Ukuba nesidlo sasekuseni esihle ngaphambi kokuzivocavoca akusho kuphela ukudla ama-carbohydrate; zama ukufaka i-hit yamaprotheni, futhi. (Nalu uhlu olusebenzisekayo lokudla okunamaprotheni amaningi okufanele ukudle masonto onke.) "AmaCarbs yiwo kaphethiloli, kuyilapho inani elincane lamaprotheni lisiza ekuphakamiseni iphampu ukwenza ama-amino acid atholakale emisipheni yakho yokusebenza," kusho uRumsey.

Isidlo sasekuseni esihle kakhulu ngaphambi kokuzivocavoca amandla

Yenza amaprotheni okwakha izicubu kube yinto eza kuqala lapho udla ukudla kwasekuseni ngaphambi kokujima okunzima kakhulu, kusho i-Macedonia. Hlanganisa inkomishi ye-1/4 i-granola ngayinye, ama-oats aqoshiwe, ama-alimondi aqoshiwe, nama-raisin noma ama-cranberries omisiwe anobisi olunamafutha aphansi. Zizwe ukhululekile ukudla uhhafu bese ugcine okusele kusasa, kuya ngezidingo zakho zekhalori. (BTW, lena yimalini amaprotheni okufanele uwadle nsuku zonke.)

Ngemuva kokuphuma ejimini, khomba amanye amagremu angama-20 wamaprotheni, njengoba ucwaningo lukhombisa ukuthi lokhu kufanelekile ukuqala inqubo yokulungisa imisipha. Zama ama-ounces angu-6 oshizi we-ricotta ongenawo amafutha noma aphansi, inkomishi yeyogathi yamaGreki enganamafutha noma enamafutha aphansi, noma ama-ounces angu-3 enyama yenkomo ethosiwe noma yenkukhu ethosiwe. (Nawa amanye amathiphu ambalwa mayelana nokuthi yini ongayidla ngaphambi nangemva kokuzivocavoca.)

Ibhulakufesi Elingcono Kakhulu Lokunciphisa Isisindo

I-grade skinny caramel macchiato ayisona isidlo sasekuseni, ikakhulukazi ngaphambi kokujima. Nge-buzz efanayo yokuvusa i-caffeine nama-antioxidants anempilo futhi awunawo amakhalori, yiba netiye eliluhlaza. Bese wenza iqanda elilodwa noma amabili — yonke into, hhayi abamhlophe kuphela, ngoba ngaphezu kwesigamu samaphrotheni okugcwalisa asesikhunjini — ngocezu lwesithelo njenge-apula noma inkomishi yamajikijolo. Lawa wonke amawashi aphakathi kwamakhalori aphakathi kuka-135 no-240 futhi anamagremu ayi-7 kuya kwayi-14 wamaprotheni no-4.5 kuya ku-8 amagremu efayibha ukuhlinzeka ngamandla okuhlala kuze kube semini, kusho uThomsen.

Ibhulakufesi Elingcono Kakhulu Uma Usagcwele Isidlo Sakusihlwa

Izinto zokuqala, okokuqala: Yidla! "Lokho kuzogcina umzimba wakho uqhubeka," kusho uThomsen. Gcoba okuthile okukhanyayo phakathi nehora ngemva kokuvuka, njengocezu lwesithelo. Futhi ngokuzayo phusha ngesikhathi sokudla. Ukudla amahora amabili kuya kwamathathu ngaphambi kokulala-kufaka phakathi ukudla okulula-kuzonikeza umzimba wakho isikhathi esanele sokugaya yonke into ngaphambi kwe-a.m.

Ibhulakufesi Elingcono Kakhulu Ngaphambi Kokuzivocavoca Okunzima Ku-Cardio

Imisipha yakho igijima kuma-carbs njengomthombo wawo omkhulu wamafutha lapho inhliziyo yakho iphampa ngenkathi ugijima, uphenduka, noma ujuluka ku-elliptical, ngakho-ke yidla ihora ngaphambi kokuzivocavoca kwakho ukuze ukhulise amandla futhi uvumele umzimba wakho isikhathi sokuhlehlisa ukudla. Swayipha iyogathi engenamafutha noma engenamafutha amancane ibe i-oatmeal naphezulu ngezithelo ezintsha noma omisiwe. Uma unesikhathi esincane sebhulakufesi ngaphambi kokujima, isithelo nobisi noma i-yoghurt smoothie iwina amaphuzu ukuze kugayeke kalula.

I-post-sweesh sesh, jabulela ukuxubana kwama-carbs ukuze ugcwalise izitolo ze-glycogen kanye namaprotheni ukukhulisa ukulungiswa kwemisipha, empeleni kungakapheli imizuzu engama-30 yokuphola kwakho - lesi yisikhathi sokuqala lapho imisipha ifana nesiponji, imunca zonke lezo zakhi zomandla. Isemishi likakolweni ophelele elinamakhalori angu-100 elisakazeke ngongqimba oluncane lwebhotela lamantongomane futhi lifakwe uju oluncane noma ijeli kuyisinqumo esilula, kusho i-Macedonio. (Funda lokhu uma ucabanga ukuthi "Kodwa kuthiwani nge-cardio esheshayo?")

Isidlo sasekuseni esihle kakhulu uma uhlela isidlo sasemini

I-fiber egayeka kancane kanye namaprotheni ama-BFF akho uma ufuna ukuqeda ukuduma kwesisu.Dubula ama-gramu ayi-7 kuye kwayi-10 we-fiber kanye no-15 kuye ku-20 amagremu wamaprotheni, angafinyelelwa kamnandi nge-mbumbulu-inkomishi yenkomishi ye-yogurt yamaGrikhi engenamafutha noma enamafutha aphansi, ukukhonza okusanhlamvu okuphezulu kwe-fiber (bheka kulabo abapakisha okungenani amagremu angu-5 ngokuphakela ngakunye), kanye namajikijolo amasha noma afriziwe.

Isidlo sasekuseni esihamba phambili sabantu abadla ukudla kwasekuseni kaningi

Into yokugcina oyifunayo yisidlo sasekuseni sangaphambi kokuzivocavoca esihlala njengetshe emathunjini akho, ngakho-ke i-smoothie ekulula ukuyigaya iyindlela okufanele uhambe ngayo. Kugcine kunempilo ngokuhlanganisa izithelo eziqandisiwe nobisi noma okunye okungelona olobisi. Noma thenga eyamabhodlela aqukethe ngaphansi kuka-30 amagremu kashukela ngokudla ngakunye namaprotheni ukuze wehlise izinga umzimba wakho omunca ngalo ushukela nokukugcina ugcwele ngokwengeziwe, kusho uThomsen. Kunoma ikuphi, phuza kancane ekuseni ukuze uthole umthamo wamavithamini namaminerali abalulekile. (Okuhlobene: Ungayenza Kanjani I-Smoothie Ephelele Njalo)

Isidlo sasekuseni esihamba phambili sokujabulela ohambeni

NgeSonto, ukukhetha okuyintandokazi yokudla okusengaphambili kweMacedonia okuyisonto: Hlanganisa okusanhlamvu okuphelele, ifayibha ephezulu, okusanhlamvu okunoshukela omncane (uthanda iMini Shredded Wheat, Cheerios, noma Chex); amantongomane (amantongomane esoya, amakinati, noma ama-alimondi); nezithelo ezomisiwe (omisiwe noma ama-cranberries), bese wabela izinkomishi zekomishi elilodwa emasakeni esiwashi. Lapho uphuma emnyango ekuseni, thatha isikhwama kanye nebhokisi elisebenza kanye lobisi olunamafutha aphansi. Noma bhaka ama-muffin agcwele i-fiber axutshwe neshumi nambili bese uwaqandisa. Thatha eyodwa ubusuku obudlule ukuze uncibilike, noma uyilahle kuhhavini le-toaster lapho uvuka. Zombili lezi zinketho zinikeza leyo combo ephelele yama-carbs namaprotheni ukusiza ukukhahlela ubuchopho bakho ngamagiya futhi kwanelise indlala yakho.

Ibhulakufesi Elingcono Kakhulu Ngaphambi Kokuzivocavoca Kwe-Yoga

Ukudla kwasekuseni akulingani konke ku-yogis. Amakilasi aqinile, esitayela sokusubatha abiza noma yiziphi izinketho ezibalwe ngaphambilini zokujima kwe-cardio noma amandla. (Lawa ma-yoga ayi-10 abeka ithoshi * elikhulu * lama-calories.) Njengoba izinhlobo ezinamandla ze-yoga ngokuvamile zingashisi amakhalori amaningi, iMakedoniya incoma ucezu lwesithelo noma isitsha se-appleauce ngaphambi kokuya estudiyo ukuyopompa ngaphandle kokukusinda phansi ngesikhathi sokuguqulwa.

Ukulandela noma yiluphi uhlobo lweseshini yenja eyehlayo, isithelo esiqotshiwe esifakwe esitsheni seyogathi engenawo amafutha noma enamafutha aphansi kuwukubheja okuhle, njengoba siletha ama-carbs namaprotheni ukuze kufakwe kabusha umzimba wakho.

Buyekeza kwe-