I-Post-Workout Nutrition: Okufanele Ukudla Ngemuva Kokuzivocavoca

-Delile

• Ukudla Ngemuva Kokuzivocavoca Kubalulekile
• Amaprotheni, amaCarbs namafutha
• Amaprotheni Asiza Ukulungisa Nokwakha Imisipha
• Usizo lweCarbs Ngokutakula
• Amafutha Awanalo Lubi
• Isikhathi Sokudla Kwakho Kwe-Post-Workout
• Ukudla Okumele Ukudla Ngemuva Kokuzivocavoca
• AmaCarbs
• Amaprotheni:
• Amafutha:
• Isampula Ukudla Kwangemuva Kokuzivocavoca
• Qinisekisa Ukuphuza Inqwaba Yamanzi
• Ukuhlanganisa Konke

Ubeka umzamo omkhulu ekusebenzeni kwakho, uhlale ubheka ukwenza kangcono futhi ufinyelele imigomo yakho.

Kungenzeka ukuthi uke wacabanga kakhulu ngesidlo sakho sangaphambi kokuzivocavoca kunokudla kwakho kwangemva kokuzivocavoca.

Kepha kudla izakhi ezifanele ngemuva ukuzivocavoca umzimba kubaluleke njengokudla kwakho phambilini.

Nasi umhlahlandlela oningiliziwe wokudla okunempilo ngemuva kokusebenza.

Ukudla Ngemuva Kokuzivocavoca Kubalulekile

Ukuqonda ukuthi ukudla okulungile kungakusiza kanjani ngemuva kokuzivocavoca, kubalulekile ukuqonda ukuthi umzimba wakho uthinteka kanjani ngokuzivocavoca umzimba.

Uma usebenza, imisipha yakho isebenzisa izitolo zayo ze-glycogen ukuthola uphethiloli. Lokhu kubangela ukuthi imisipha yakho inciphe kancane i-glycogen. Amanye amaprotheni asemisipheni yakho nawo aphuka futhi alimale (,).

Ngemuva kokuzivocavoca umzimba wakho, umzimba wakho uzama ukwakha kabusha izitolo zawo ze-glycogen futhi ulungise futhi ubuyise lawo maprotheni emisipha.

Ukudla izakhi zomzimba ezilungile ngemuva nje kokuzivocavoca kungasiza umzimba wakho ukuthi wenze lokhu ngokushesha. Kubaluleke kakhulu ukudla ama-carbs namaprotheni ngemuva kokuzivocavoca.

Ukwenza lokhu kusiza umzimba wakho:

• Nciphisa ukuwohloka kwamaprotheni emisipha.
• Khulisa imisipha yamaprotheni synthesis (ukukhula).
• Buyisela izitolo ze-glycogen.
• Thuthukisa ukutakula.

Ukuthola izakhi zomzimba ezilungile ngemuva kokuzivocavoca kungakusiza ukuthi wakhe kabusha amaprotheni wakho wemisipha kanye nezitolo ze-glycogen. Kuyasiza futhi ukukhuthaza ukukhula kwemisipha emisha.

Amaprotheni, amaCarbs namafutha

Lesi sigaba sixoxa ngokuthi i-macronutrient ngayinye - amaprotheni, ama-carbs namafutha - ibandakanyeka kanjani enqubweni yokutakula emva kokuzivocavoca komzimba wakho.

Amaprotheni Asiza Ukulungisa Nokwakha Imisipha

Njengoba kuchaziwe ngenhla, ukuzivocavoca umzimba kubangela ukuwohloka kwamaprotheni emisipha (,).

Izinga lokhu kwenzeka ngalo kuncike ekuvivinyweni nasezingeni lakho lokuqeqeshwa, kepha nabasubathi abaqeqeshwe kahle babhekana nokuwohloka kwamaprotheni emisipha (,,).

Ukudla inani elanele lamaprotheni ngemuva kokuvivinya umzimba kunika umzimba wakho ama-amino acid awadingayo ukulungisa nokwakha kabusha lawa maprotheni. Ibuye ikunikeze amabhlogo wokwakha adingekayo ukwakha izicubu zomzimba ezintsha (,,,).

Kunconywa ukuthi udle u-0.14-0.23 amagremu wamaprotheni ngekhilogremu ngalinye lesisindo somzimba (0.3-0.5 amagremu / kg) ngokushesha okukhulu ngemuva kokujima ().

Ucwaningo luye lwabonisa ukuthi ukufaka ama-20-40 amagremu wamaprotheni kubonakala kukhulisa ikhono lomzimba lokululama ngemuva kokuzivocavoca (,,).

Usizo lweCarbs Ngokutakula

Izitolo zomzimba wakho ze-glycogen zisetshenziswa njengophethiloli ngesikhathi sokuzivocavoca, nokudla ama-carbs ngemuva kokuzivocavoca kwakho kusisiza ukuwagcwalisa.

Izinga okusetshenziswa ngalo izitolo zakho ze-glycogen kuncike emsebenzini. Isibonelo, imidlalo yokukhuthazela ibangela ukuthi umzimba wakho usebenzise i-glycogen eningi kunokuqeqeshwa kokumelana.

Ngalesi sizathu, uma ubamba iqhaza kwezemidlalo yokukhuthazela (ukugijima, ukubhukuda, njll.), Kungadingeka ukuthi usebenzise ama-carbs amaningi kunokwakha umzimba.

Kudla u-0.5-0.7 amagremu we-carbs ngekhilogremu (1.1-1.5 amagremu / kg) wesisindo somzimba kungakapheli imizuzu engama-30 ngemuva kokuqeqeshwa kuholele ku-glycogen resynthesis efanele ().

Ngaphezu kwalokho, uketshezi lwe-insulin, olukhuthaza ukuhlanganiswa kwe-glycogen, lukhuthazeka kangcono lapho kudliwa ama-carbs namaprotheni ngasikhathi sinye (,,,).

Ngakho-ke, ukusebenzisa ama-carbs namaprotheni ngemuva kokuzivocavoca kungakhulisa amaprotheni kanye ne-glycogen synthesis (,).

Zama ukuzidla zombili ngesilinganiso esingu-3: 1 (carbs to protein). Isibonelo, amagremu angama-40 wamaprotheni no-120 amagremu we-carbs (,).

Ukudla ama-carbs amaningi ukwakha kabusha izitolo ze-glycogen kubaluleke kakhulu kubantu abavivinya umzimba kaningi, njengokuphinda kabili ngosuku olufanayo. Uma unezinsuku ezi-1 noma ezi-2 zokuphumula phakathi kokuzivocavoca lapho-ke lokhu akubalulekanga kangako.

Amafutha Awanalo Lubi

Abantu abaningi bacabanga ukuthi ukudla amanoni ngemuva kokuzivocavoca kunciphisa ukugaya futhi kuvimbela ukumuncwa kwezakhamzimba.

Ngenkathi amafutha anganciphisa ukumuncwa kwesidlo sakho sangemuva kokuzivocavoca, ngeke sinciphise izinzuzo zako.

Isibonelo, ucwaningo lubonise ukuthi lonke ubisi belusebenza kangcono ekukhuthazeni ukukhula kwemisipha ngemuva kokuzivocavoca kunobisi olunamanzi ().

Ngaphezu kwalokho, olunye ucwaningo lukhombisile ukuthi noma ngabe kufakwa ukudla okunamafutha aphezulu (amandla angama-45% emafutheni) ngemuva kokuzivocavoca, ukuhlanganiswa kwemisipha ye-glycogen akuzange kuthinteke ().

Kungaba umqondo omuhle ukukhawulela inani lamafutha owadlayo ngemuva kokuzivocavoca, kepha ukuba namafutha athile ekudleni kwakho kwangemva kokuzivocavoca ngeke kuthinte ukululama kwakho.

Isidlo sangemuva kokuzivocavoca esinamaprotheni amabili kanye ne-carbs sizothuthukisa ukugcinwa kwe-glycogen kanye ne-muscle protein synthesis. Ukudla isilinganiso se-3: 1 (carbs to protein) kuyindlela esebenzayo yokufeza lokhu.

Isikhathi Sokudla Kwakho Kwe-Post-Workout

Amandla omzimba wakho wokwakha kabusha i-glycogen namaprotheni ayathuthukiswa ngemuva kokuzivocavoca umzimba ().

Ngalesi sizathu, kunconywa ukuthi usebenzise inhlanganisela yama-carbs namaprotheni ngokushesha okukhulu ngemuva kokuzivocavoca.

Yize isikhathi singadingi ukuba sinembe, ochwepheshe abaningi bancoma ukuthi udle isidlo sakho sangemva kokuzivocavoca kungakapheli imizuzu engama-45.

Eqinisweni, kukholakala ukuthi ukubambezeleka kokusetshenziswa kwe-carb ngamahora amabili nje kuphela ngemuva kokuvivinya umzimba kungaholela kuma-50% amanani aphansi we-glycogen synthesis (,).

Kodwa-ke, uma udle ukudla ngaphambi kokuzivocavoca, kungenzeka ukuthi izinzuzo zalokho kudla zisasebenza ngemuva kokuqeqeshwa (,,).

Yidla isidlo sakho sangemuva kokuzivocavoca ngaphakathi kwemizuzu engu-45 yokuzivocavoca. Kodwa-ke, unganweba lesi sikhathi isikhashana, kuya ngesikhathi sokudla kwakho kwangaphambi kokuzivocavoca.

Ukudla Okumele Ukudla Ngemuva Kokuzivocavoca

Umgomo oyinhloko wesidlo sakho sangemuva kokuzivocavoca ukunikeza umzimba wakho izakhi zomzimba ezilungile zokuthola ngokwanele nokwandisa izinzuzo zokuzivocavoca kwakho.

Ukukhetha ukudla okugaywe kalula kuzothuthukisa ukumunca izakhi ngokushesha.

Uhlu olulandelayo luqukethe izibonelo zokudla okulula nokugaywa kalula:

AmaCarbs

• Ubhatata
• Ubisi lukashokoledi
• I-Quinoa
• Izithelo (uphayinaphu, amajikijolo, ubhanana, i-kiwi)
• Amakhekhe elayisi
• Ilayisi
• I-oatmeal
• Amazambane
• IPasta
• Imifino eluhlaza, enamaqabunga aluhlaza

Amaprotheni:

• I-Animal- noma i-protein-based powder powder
• Amaqanda
• I-yogurt yamaGrikhi
• I-Cottage shizi
• Uhlobo lwenhlanzi
• Inyama yenkukhu
• Ibha lamaphrotheni
• I-Tuna

Amafutha:

• Ukwatapheya
• Amantongomane
• Amabhotela enathi
• Inhlanganisela yomzila (izithelo ezomisiwe namantongomane)

Isampula Ukudla Kwangemuva Kokuzivocavoca

Ukuhlanganiswa kokudla okubalwe ngenhla kungadala ukudla okuhle okukunikeza zonke izakhamzimba ozidingayo ngemuva kokuzivocavoca.

Nazi izibonelo ezimbalwa zokudla okusheshayo nokulula ongakudla ngemuva kokuzivocavoca umzimba:

• Inkukhu eyosiwe ngemifino eyosiwe.
• I-omelet yeqanda nge-avocado isakazeka ku-toast.
• I-salmon enamazambane obhatata.
• I-tuna isalishi isangweji lesinkwa esiphelele.
• Ama-tuna kanye nabaqhekezi.
• I-oatmeal, i-whey protein, ubhanana nama-alimondi.
• I-Cottage shizi nezithelo.
• UPita nehummus.
• Abaqhekezi belayisi nebhotela lamantongomane.
• Isinkwa sonke se-okusanhlamvu nebhotela le-alimondi.
• Okusanhlamvu nobisi oluncibilikisiwe.
• I-yogurt yamaGrikhi, amajikijolo kanye ne-granola.
• Amaprotheni shake and banana.
• Isitsha seQuinoa esinamajikijolo nama-pecans.
• Isinkwa esinamabele amaningi namantongomane aluhlaza.

Qinisekisa Ukuphuza Inqwaba Yamanzi

Kubalulekile ukuphuza amanzi amaningi ngaphambi nangemva kokuzivocavoca.

Uma ufakwa kahle amanzi, lokhu kuqinisekisa indawo enhle yangaphakathi yomzimba wakho ukukhulisa imiphumela.

Ngesikhathi sokuzivocavoca umzimba, ulahlekelwa amanzi nama-electrolyte ngomjuluko. Ukugcwalisa lokhu ngemuva kokuzivocavoca kungasiza ekululameni nasekusebenzeni ().

Kubaluleke kakhulu ukugcwalisa uketshezi uma isikhathi sakho sokuzivocavoca esilandelayo singaphakathi kwamahora ayi-12.

Ngokuya ngobungako bokuzivocavoca kwakho, amanzi noma isiphuzo se-electrolyte kunconywa ukuthi ugcwalise ukulahleka koketshezi.

Kubalulekile ukuthola amanzi nama-electrolyte ngemuva kokuzivocavoca ukufaka okunye okulahlekile ngesikhathi sokuzivocavoca.

Ukuhlanganisa Konke

Ukudla inani elifanele lama-carbs namaprotheni ngemuva kokuzivocavoca kubalulekile.

Izokhuthaza amaprotheni synthesis synthesis, ithuthukise ukutakula futhi ithuthukise ukusebenza ngesikhathi sokuzivocavoca kwakho okulandelayo.

Uma ungakwazi ukudla kungakapheli imizuzu engama-45 usebenza, kubalulekile ukuthi ungahambi isikhathi eside kunamahora ama-2 ngaphambi kokudla ukudla.

Ekugcineni, ukugcwalisa kabusha amanzi alahlekile nama-electrolyte kungagcwalisa isithombe futhi kukusize ukwandise izinzuzo zokuzivocavoca kwakho.