Inkomba yeGlycemic ehamba phambili yokuQeqesha

-Delile

• Isidlo sangaphambi kokuzivocavoca
• Ukudla ngesikhathi sokuqeqeshwa
• Isidlo sangemva kokuzivocavoca

Ngokuvamile, kunconywa ukuthi usebenzise isidlo senkomba ye-glycemic ephansi ngaphambi kokuqeqeshwa noma ukuhlolwa, kulandelwe ukusetshenziswa kwama-carbohydrate we-glycemic index ngesikhathi sokuhlolwa okude futhi, ukuze ululame, kufanele udle ukudla okuphakathi nendawo ephezulu ye-glycemic post- ukuzivocavoca ukwandisa nokuthuthukisa ukubuyiswa kwemisipha.

Bona kuthebula lenkomba ye-glycemic yokudla ukuthi ungakukhetha kanjani ukudla nge-Glycemic Index elungile ku-pre and post-workout ukukhulisa ukusebenza koqeqesho, ukuze:

• Nikeza amandla amaningi ngesikhathi semincintiswano;
• Ukusheshisa ukululama kwemisipha ngemuva kokuqeqeshwa noma ukuhlolwa;
• Lungisa umzimba ukuze uthuthukise ukusebenza ku-Workout elandelayo.

Ngaphezu kwalokho, umthwalo we-glycemic, okungukuthi, ivolumu yokudla okukhethiwe, kufanele ube mkhulu ngamandla amakhulu womsebenzi womzimba namandla asetshenziswayo, ukuze kungabikho ukuchitheka kwemisipha, njengakwisimo sababhukudi noma abagijimi ukusetshenziswa kwamandla kakhulu. Ekusebenzeni okukhanyayo, ivolumu kufanele yehliswe, ukuze ingafaki isisindo, ngenxa yama-calories angeziwe.

Kule vidiyo elandelayo, isazi sokudla okunempilo uTatiana Zanin uchaza kahle ukuthi iyiphi inkomba engcono kakhulu yokuqeqeshwa:

Ukwenza lula umsebenzi wokucabanga ngokudla okulungile, nazi iziphakamiso zokudla, ngokususelwa kusivinini ushukela ofika ngaso egazini futhi unikeze amandla, ukwenza ngcono isigaba ngasinye somsebenzi womzimba nokwandisa ukusebenza kahle koqeqesho, isivinini, ukumelana noma i-muscle hypertrophy.

Isidlo sangaphambi kokuzivocavoca

Ngaphambi kokuqeqeshwa noma ukuncintisana kufanele usebenzise ama-carbohydrate asezingeni eliphansi we-glycemic, njengokusanhlamvu okuphelele, isinkwa kanye ne-pasta okuhlangene, njengoba lokhu kudla kuzonikeza amandla kancane kancane, kugcina ushukela wakho wegazi uzinzile, kukhuthaza ukushiswa kwamafutha nokugcina izinga lamandla akho kulo lonke uhlelo lwakho lokuzivocavoca.

Lesi sidlo kufanele sidliwe cishe emahoreni ayi-1 kuya kwayi-4 ngaphambi kokuqeqeshwa, okubuye kunconywe ukugwema isicanucanu nokungaphatheki kahle kwamathumbu ngenxa yokugayeka kokudla. Isibonelo sesidlo sangaphambi kokuzivocavoca ukusebenzisa isangweji eli-1 lesinkwa esiphelele noshizi nengilazi e-1 yejusi lewolintshi elingenashukela.

Ukudla ngesikhathi sokuqeqeshwa

Ngesikhathi sokuzivocavoca okude nokujule kakhulu noma izinhlanga ezihlala ngaphezu kwehora elilodwa, kubalulekile ukusebenzisa ama-carbohydrate asezingeni eliphakeme le-glycemic ukunikeza ngokushesha amandla emisipha, okwandisa ukusebenza nokukhuthazela ukuqeda isivivinyo. Lelisu lisiza ukonga amandla emisipha, azosetshenziswa ezigabeni zokugcina zomjaho.

Kulesi sigaba, ungasebenzisa ama-carbohydrate gel noma uphuze iziphuzo ze-isotonic ngezinto ezinjenge-glucose, ushukela, i-maltodextrin noma i-dextrose, enenkomba ephezulu ye-glycemic, egaywa kalula futhi imuncwe futhi ayibangeli ukungaphatheki kahle kwamathumbu. Nakhu ukuthi ungayenza kanjani i-Gatorade eyenziwe ekhaya ngesikhathi sokuvivinya umzimba.

Isidlo sangemva kokuzivocavoca

Ukusheshisa ukululama kwemisipha, ngemuva nje kokuqeqeshwa kufanele udle ukudla okulinganiselwe kuya kokuphakeme kwe-glycemic, njengesinkwa esimhlophe, i-tapioca nelayisi, ngoba zizogcwalisa masinyane imisipha glycogen, ongumthombo osheshayo wamandla asetshenziswa yimisipha.

Ngokuvamile, isidlo sangemva kokuzivocavoca kufanele futhi siqukethe imithombo yamaprotheni ukukhuthaza ukukhula kwemisipha, futhi kufanele sithathwe kungakapheli amahora amabili kuya kwayi-4 ngemuva kokuqeqeshwa. Kubalulekile futhi ukukhumbula ukuthi uma kufushane isikhawu esiphakathi kwezikhathi zokuqeqesha, ukushesha kokudla kwe-carbohydrate kufanele kube khona ukukhuthaza ukuvuselelwa kwemisipha nokwandisa ukusebenza. Bona izengezo eziyi-10 zokuthola iMisa leMisipha