Indlela Yokusheshisa I-A.M Gijima

-Delile

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U. Uma ngidla ngaphambi kokuba ngigijime ekuseni, ngiba namajaqamba. Uma ngingakwenzi, ngizizwa ngikhathele, futhi ngiyazi ukuthi angisebenzi ngokuzikhandla ngangokunokwenzeka. Ingabe likhona ikhambi?

A: "Cishe unesikhathi esinzima ngoba ngemuva kokungadli amahora ayi-10 noma ayi-12, imisipha yakho inciphise izitolo zazo ze-glycogen, uhlobo lwe-carbohydrate abathembele kuyo ukuthola amandla," kusho uBarbara Lewin, RD, isazi sezemidlalo kwezokudla eFort UMyers, eFlorida, kanye nomsunguli we-sport-nutritionist.com. Isixazululo sakhe: Iba ne-carb servings eyodwa-ngokwesibonelo, ama-graham crackers noma i-yogurt enamafutha aphansi efafazwe nge-granola ngaphambi kokulala ukuya phambili ulayishe imisipha yakho nge-glycogen.

Kepha ukuze usebenze kahle, uthi, udinga ukudla okulula ebusuku futhi ibhulakufesi elilula. "Abesifazane abaningi abake baba nesipiliyoni esibi sokudla ngaphambi nje kokuba bagijime ngaphambi kwesikhathi- noma noma ikuphi ukuvivinya umzimba okuqinile-kudle ifayibha noma amafutha amaningi," kusho uLewin. Inketho yasekuseni engcono kakhulu: ukudla okunamafutha aphansi, okunefayibha ephansi, okukunika amandla asheshayo kodwa okungakushiyi uqunjelwe. "Ukuba ne-muffin yesiNgisi enojeli kanye nengxenye yenkomishi yesiphuzo sezemidlalo imizuzu engu-30 ngaphambi kokuzivocavoca kungase kwanele ukukunika amandla," usho kanje. "Futhi lokho kuzonyusa inani lamakholori owashisayo."

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