Ukudla kwe-Crossfit: ongakudla ngaphambi nangemva kokuqeqeshwa
-Delile
- Yini okufanele udle ngaphambi kokuqeqeshwa
- Yini ongakudla ngesikhathi sokuzivocavoca kwakho
- Yini okufanele udle ngemuva kokuqeqeshwa
- Izithasiselo ezingasetshenziswa
- Isampula yemenyu yezinsuku ezintathu
Ukudla kwe-crossfit kunama-calories amaningi, amavithamini namaminerali, izakhamzimba ezibalulekile zokunikeza amandla ngesikhathi sokuqeqeshwa okunzima nokusheshisa ukululama kwemisipha, ukuvimbela ukulimala kubasubathi.
I-Crossfit ngumsebenzi wokuqina okukhulu odinga ukulungiswa komzimba nokudla okuningi, okufanele kucebe ngamaprotheni anciphile, njengenkukhu, ikalikuni noma inhlanzi, ezinhlamvini ezifana nophizi noma ubhontshisi nezithelo nemifino. Ngakolunye uhlangothi, ukudla okunezimboni nokuhlanjululwe, njengoshukela, amakhukhi nokudla okulungele ukudliwa, okufana ne-risotto noma i-lasagna efriziwe, kufanele kugwenywe.
Yini okufanele udle ngaphambi kokuqeqeshwa
Ukuzivocavoca kwangaphambili kwe-crossfit kufanele kwenziwe okungenani ihora eli-1 ngaphambi kwesikhathi, ukunika isikhathi ukuqedela ukugaya kanye nezakhi kanye ne-oxygen ezothunyelwa kusisindo semisipha yomsubathi. Lesi sidlo kufanele sibe nama-calories amaningi kanye nama-carbohydrate, njengesinkwa, i-oats, izithelo, i-tapioca ne-vitamin. Ngaphezu kwalokho, kuyathakazelisa futhi ukwengeza umthombo wamaprotheni noma amafutha amahle, azonikeza amandla kancane, abe wusizo ekupheleni kokuqeqeshwa.
Ngakho-ke, izibonelo ezimbili zezinhlanganisela ezingasetshenziswa yilezi: 1 iyogathi yemvelo eshaywe ngoju nobhanana + 1 iqanda elibilisiwe noma ucezu olukhulu lukashizi; Isangweji eli-1 lesinkwa esiphelele neqanda elithosiwe emafutheni noshizi; 1 ingilazi ye-banana smoothie enesipuni esingu-1 sebhotela lamantongomane.
Yini ongakudla ngesikhathi sokuzivocavoca kwakho
Uma uqeqesho luhlala futhi luhlala ngaphezu kwamahora ama-2, kunconywa ukuthi kudle imithombo ye-carbohydrate egayekayo kalula ukugcina amandla omzimba. Ngakho-ke, ungasebenzisa isithelo esingu-1 esilimaze uju lwezinyosi noma usebenzise izithako zokudla okunomsoco ezifana neMaltodextrin noma iPalatinose, engahlanjululwa emanzini.
Ngaphezu kwalokho, kungasiza futhi ukuthatha isengezo se-BCAA, ukuhlinzeka ngemisipha ngama-amino acid asiza ekunikezeni amandla futhi athanda ukubuyiselwa kwawo. Yazi ukuthi uwasebenzisa nini futhi kanjani ama-BCAA.
Yini okufanele udle ngemuva kokuqeqeshwa
Ngemuva kokuqeqeshwa, kubalulekile ukuthi umgijimi abe nokudla okuhle okunothe ngamaprotheni, okuqukethe kakhulu inyama enciphile, inkukhu noma inhlanzi. Lokhu kudla kungafakwa kusangweji, i-omelet noma isidlo sasemini esihle noma isidlo sakusihlwa ngelayisi noma i-pasta nesaladi, isibonelo.
Uma ungakwazi ukudla ukudla okunothe ngamaprotheni, kungadingeka ukuthi ungeze umgijimi wakho nge-whey protein noma elinye iprotheni elenziwe ngempuphu. Ingangezwa kuvithamini equkethe ubisi, izithelo nama-oats, isibonelo. Nakhu ukuthi ungathatha kanjani amaprotheni we-whey.
Izithasiselo ezingasetshenziswa
Izithasiselo ezisetshenziswa kakhulu ngabasebenzi be-crossfit ngama-whey protein, i-crestine, ama-BCAA nama-thermogens aqukethe izinto ezifana ne-caffeine ne-L-carnitine.
Ngaphezu kwalokho, abasebenza nge-crossfit bavamise ukusebenzisa ukudla kwe-Paleolithic njengesisekelo sokudla kwabo, okubandakanya ukudla okuvela ngqo emvelweni ngaphandle kokwenza ushintsho olukhulu embonini, njengenyama, inhlanzi, izithelo, imifino, amaqabunga, imbewu kawoyela, izimpande nezilimo eziyizigaxa, ezibilisiwe noma ezosiwe. Thola ukuthi ungakuthobela kanjani lokhu kudla ku-: Paleolithic Diet.
Isampula yemenyu yezinsuku ezintathu
Ithebula elilandelayo likhombisa isibonelo semenyu yokudla okune-crossfit yezinsuku ezintathu:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | i-crepe enamaqanda ama-2, i-4 col yesobho le-gum + i-3 col yesobho lenkukhu + ikhofi elingenashukela | Izingcezu ezi-2 zesinkwa esiphelele + iqanda eli-1 elithosiwe elinezilayi ezi-2 zeshizi + 1 inkomishi yekhofi enobisi | i-banana smoothie ene-whey protein ne-1 col yesobho lamantongomane |
| Isidlo sasekuseni | I-yogurt eyi-1 engenalutho noju ne-2 col yesobho le-granola | Ibhanana eli-1 elicubuziwe + i-1 col yesobho lobisi oluyimpuphu + i-1 col yesobho le-oat | Izingcezu ezi-2 zikapopo + 1 ikholamu lesobho le-oat + ikholomu elilodwa lesobho lefilakisi |
| Isidlo sasemini sasemini | irayisi, ubhontshisi kanye ne-farofa + 150g yenyama eyosiwe + isaladi eluhlaza ngamafutha omnqumo | i-tuna pasta ne-1 iqanda elibilisiwe + imifino ekhishwe ngamafutha omnqumo | ubhatata amazambane anenkukhu ethosiwe enemifino namafutha omnqumo |
| Isidlo sasemini | 1 tapioca ngeqanda noshizi + ingilazi yejusi le-orange | I-300 ml ye-avocado smoothie enoju | i-omelet enamaqanda ama-2 nenyama yomhlabathi + 1 ingilazi yejusi lekhabe |
Inani elidingekayo ukuthi lisetshenziswe esidlweni ngasinye lithembele ebunzimeni nasemahoreni okuqeqeshwa, ngakho-ke kubalulekile ukweluleka isazi sokudla okunempilo ukuthi sikhombise ukudla esimweni ngasinye kuye ngenhloso yomuntu ngamunye.
Ngokumangazayo
Konke Odinga Ukukwazi Ngezifo Ze-Fever Blister, Izimbangela, Nokuningi
