Ukudla Okungcono Ukudla Ngaphambi Nangemva Kokuzivocavoca

-Delile

• Ukubaluleka kokudla ngaphambi kokuzivocavoca kwakho
• Okufanele Ukudla Ngaphambi Kokuzivocavoca
• Ukubaluleka Kokudla Ngemuva Kokuzivocavoca Kwakho
• Okufanele Ukudla Ngemuva Kokuzivocavoca
• Buyekeza kwe-

Uma kukhulunywa ngokuqina, kunemibuzo ethile yendawo yonke ochwepheshe abayizwayo cishe nsuku zonke: Ngingakuthola kanjani ngokugcwele kokuzivocavoca kwami? Ngingakwazi kanjani ukwehlisa isisindo ngokushesha, ngishise amakhalori amaningi, futhi ngizizwe nginamandla ngokwanele ukuze ngikwazi ukusebenzisa isikhathi ngasinye sokuqeqeshwa? Ngenkathi kukhona ezinye izinto ezingathinta isimo sakho esihlukile, kunempendulo eyodwa elula esebenza kuyo yonke le mibuzo: Yidla! Ngokuqondile, yidla ukudla okulungile ngesikhathi esifanele. Ngezansi, konke odinga ukukwazi mayelana nokuthi uzodlani ngaphambi nangemva kokuzivocavoca.

Njengabesifazane abaningi, ngangivame ukucabanga ukuthi indlela engcono kakhulu yokwehlisa isisindo kwakuwukusebenza kanzima futhi ngilinde kuze kufike isikhathi sokudla ukuze ngidle. Manje sengiyazi ukuthi ukhiye wokuthola nokugcina umzimba ungqongqoza kuyinhlanganisela yokuzivocavoca umzimba nokudla ukudla okulungile ngezikhathi ezifanele. (Funda: Angizilambi mina!)

Qhubeka ufunda ukuze uthole amathiphu ochwepheshe mayelana nokuthi yini okufanele udle ngaphambili nokuthi yini okufanele uyidle ngemva kokujima ukuze ushise amakholori amaningi, uhlale unomdlandla, wakhe izicubu ezithambile, unciphise umzimba, futhi usheshise ukululama.

Ukubaluleka kokudla ngaphambi kokuzivocavoca kwakho

Noma ngabe uyadla noma awudli ngaphambi kokuzivocavoca, ucwaningo lukhombisa ukuthi umzimba ushisa inani elifanayo lamafutha. Noma kunjalo, ungadala empeleni ukulahlekelwa kwemisipha uma ujwayele ukuzilolonga ungadlile. (Okuhlobene: Konke Odinga Ukukwazi Ngokushisa Amafutha Nokwakha Imisipha)

Nasi isizathu: Uma ulambile, umzimba wakho ungena esimweni sokuphila bese udonsa amaprotheni emisipha esikhundleni sokuwakhipha ezinso nasesibindini, lapho umzimba ngokuvamile ubheka amaprotheni. Uma lokhu kwenzeka, ulahlekelwa isisindo se-muscle, okungase ekugcineni kubambezele i-metabolism yakho futhi kwenze kube nzima ngawe ukulahlekelwa isisindo. Futhi, uma uzivocavoca esiswini esingenalutho, awuziniki uphethiloli owudingayo ukuze uwasebenzise ngeseshini yokuqeqesha enamandla. (Yidla okunye kwalokhu kudla okulula ngaphambi kokuzivocavoca okulandelayo futhi uguqule umzimba wakho ube umshini oshisa amafutha!)

Okufanele Ukudla Ngaphambi Kokuzivocavoca

I-bite engcono kakhulu yangaphambi kokuzivocavoca iqukethe uhlobo oluthile lwe-carbohydrate eyinkimbinkimbi kanye namaprotheni. Ukhiye ukuthi ube nesikhwama esixubekile sama-carbs ayinkimbinkimbi futhi alula ukuze ukukhululwa kwamandla ngesikhathi sokuzivocavoca kwakho kuhamba kancane futhi kuzinze kulo lonke uhlelo lwakho.

Nazi ezinye zokudla kwangaphambi kokuzivocavoca kanye nokudla okulula ukuze uhlale unamandla ngesikhathi sokuzivocavoca kwakho.

• Irayisi elinsundu (1/2 inkomishi) nobhontshisi omnyama (1/2 inkomishi)
• Ubhatata omncane one-broccoli egayiwe noma enosawoti omncane emafutheni omnqumo (1 inkomishi)
• Ubhanana nebhotela le-alimondi (izipuni ezimbili)
• I-Apple nebhotela le-alimondi (izipuni ezimbili)
• Abaqhekezi bezinhlamvu eziningi (10) abane-hummus (izipuni ezi-3)
• I-oatmeal (1/2 inkomishi) enamajikijolo (1 inkomishi), enoshukela nge-stevia noma i-agave
• I-Apple nama-walnuts (1/4 indebe)
• Isigaxa sikakolweni ophelele (ucezu olu-1) nobhanana osikiwe kanye nedeshi lesinamoni
• I-yogurt yamaGrikhi (ama-ounces ayisithupha) ngomxube womzila (1/4 indebe)

Ukubaluleka Kokudla Ngemuva Kokuzivocavoca Kwakho

Ngesikhathi sokuzivocavoca umzimba wakho ushaya i-glycogen (uphethiloli ogcinwe emisipheni yakho) ukuthola amandla. Ngemuva kokuthi ukhiphe lowo mpendulo wokugcina, imisipha yakho isiphelile ezitolo zabo ze-glycogen futhi yephukile. Uma kukhulunywa ngokuthi yini okufanele uyidle ngemuva kokuzivocavoca, ukudla noma ukuphuza okuthile okuhlanganisa amaprotheni nama-carbohydrate imizuzu engama-30 kuya ehoreni ngemuva kokuzivocavoca kwakho kugcwalisa izitolo zamandla, kwakha futhi kulungise imisipha yakho eyayiphukile, futhi kusiza ukugcina umzimba wakho uvutha ngamandla. Futhi wazi lokhu: Uma ufuna imibono yokuthi yini ongayidla ngemuva kokuzivocavoca ukuze unciphise isisindo, impendulo isafana. Ngaphandle kwezinhloso zakho, umzimba wakho udinga la macronutrients ukufaka uphethiloli, ngaphandle kwalokho, izobambelela Okuningi ama-calories ngoba ikuleyo ndlela yokusinda eshiwo ngenhla.

Uma uqala ngokushesha ukufaka uphethiloli, uzoba ngcono kakhulu. Ucwaningo lukhombisa ukuthi amandla omzimba wakho wokugcwalisa izitolo zemisipha ancipha ngamaphesenti angama-50 uma ulinda ukudla amahora amabili kuphela ngemuva kokuzivocavoca kwakho uma kuqhathaniswa nokudla khona manjalo. Zama ukuhlela kusenesikhathi futhi ulethe isiphuzo sakho sokululama ejimini, noma pakisha ibhotela lamantongomane nesemishi lejeli ozolidla uma usuqedile. (I-Jelly akuyona ukuphela kwendlela yokujabulela i-PB. Shaya enye yalezi zokupheka ezinempilo zamantongomane nge-snack noma isidlo sakho esilandelayo.)

Okufanele Ukudla Ngemuva Kokuzivocavoca

Ngokusho kwe- Ijenali ye-International Society of Sports Nutrition, ukudla okungcono kakhulu ongakudla ngemuva kokuzivocavoca kuqukethe amaprotheni kanye ne-carbohydrate encane - futhi ufuna ukuthola lezo zinongo ngokushesha.

Ukuze uthole ukuthi yini ongayidla ngemva kokujima, zama le mibono yokudla esheshayo yangemva kokujima ukuze usheshise ukululama, ukhulise izinzuzo zokuzivocavoca, futhi usize ukugcina imisipha ezondile:

• I-protein shake eyenziwe ngohhafu kabhanana, isipunu esisodwa se-protein powder, ubisi lwe-almond, nembewu ye-hemp (umthombo omuhle kakhulu wamaprotheni)
• Isaladi ngama-chickpeas osiwe (1/2 indebe), amafutha omnqumo alula, neviniga
• Imifino e-sautéed noma e-steamed (1 inkomishi) ne-non-GMO tofu (1/2 indebe)
• Isitsha seQuinoa (1 inkomishi) esinamajikijolo (1 inkomishi) nama-pecans (1/4 indebe)
• Isinkwa sikakolweni ophelele (izingcezu ezi-2) nebhotela lamantongomane aluhlaza (izipuni ezimbili) noju lwe-agave
• IBurrito nobhontshisi (1/2 inkomishi), irayisi elinsundu (1/2 inkomishi), i-guacamole (2 wezipuni) ne-salsa
• Inkukhu eyosiwe (ama-ounces ama-4) ngemifino esikiwe noma eshubile (1 inkomishi)
• I-omelet (amaqanda ama-2) agcwele imifino esikiwe (1/2 indebe) ne-avocado (1/4 wezithelo, lisikiwe)
• I-salmon eboshiwe (ama-ounces ama-4) namazambane abhakiwe (ama-ounces ama-5)
• Isinkwa sikakolweni ophelele (izingcezu ezi-2) ne-tuna (ama-ounces ama-3) ahlanganiswe ne-hummus (2 wezipuni), amaqabunga esipinashi (1/2 inkomishi)
• Ubisi lukashokoledi (1 inkomishi)

Buyekeza kwe-