Ukudla okunomsoco komdlali

-Delile

• Ukudla okunomsoco komsubathi wokwakha umzimba
• Ukudla okunomsoco komdlali osezingeni eliphezulu

Umsoco womsubathi kufanele uvumelane nesisindo, ubude nomdlalo owenziwa ngoba ukugcina ukudla okwanele ngaphambi, ngesikhathi nangemva kokuqeqeshwa kungenye yezikhiye zokuphumelela emincintiswaneni.

Ngaphezu kwalokho, sekuvele kukhonjisiwe ngokusobala ukuthi ukudla okunomsoco kuthinta ukusebenza komzimba nokuthi, okuhambisana namandla ezofuzo nokuqeqeshwa okwanele, kuyisici esiyisisekelo sempumelelo.

Ukudla okunomsoco komsubathi wokwakha umzimba

Kondlekweni yomsubathi wokwakha umzimba, kubalulekile ukusebenzisa ukudla okunothe kuma-carbohydrate afana nemigoqo yamandla noma izithelo ngaphambi kokuqeqeshwa ukunikeza amandla nokugwema ukonakala kwemisipha ukuthola amandla. Ngaphezu kwalokho, kuya ngomsubathi nokuqina koqeqesho, kungadingeka ngisho nokwenza isiphuzo semidlalo ngama-carbohydrate ngesikhathi sokuqeqeshwa.

Ngemuva kokuqeqeshwa kubalulekile ukusebenzisa ukudla okunamaprotheni kanye nama-carbohydrate afana nobisi lukashokoledi noma ama-smoothies ezithelo ukufaka i-muscle glycogen esetshenziswe ngesikhathi sokuqeqeshwa.

Ukudla okunomsoco komdlali osezingeni eliphezulu

Kondlekweni yomsubathi osebenza kahle kubalulekile ukuthi adle ama-carbohydrate ngaphambi, ngesikhathi nangemva kokuqeqeshwa kanye ne-hydration.

• Ngaphambi koqeqesho - ukudla okunothe ngama-carbohydrate enkomba ye-glycemic ephansi njengohlobo lwe-cereal Wonke Amagatsha, isinkwa sommbila, ipasta, ubhontshisi webhotela, usoya, uphizi, amantongomane noma amakinati, isibonelo namaprotheni afana neqanda, inyama engenamafutha noma inhlanzi. Ngaphezu kwalokho, i-hydration ibalulekile.
• Ngesikhathi sokuqeqeshwa - ama-carbohydrate gel noma izithelo ezomisiwe njengamagilebhisi omisiwe noma amabhilikosi. Ukuze usebenzise i-hydration sebenzisa isiphuzo sezemidlalo noma i-serum eyenziwe ekhaya hhayi nje ukusebenzisa amanzi ngoba iholela ekulahlekelweni yi-sodium futhi ingadala i-hyponatremia, amajaqamba, ukukhathala kanye nokuquleka.
• Ngemuva kokuqeqeshwa - ukudla ama-carbohydrate anenkomba ephezulu ye-glycemic kanye namaprotheni anciphile njengamavithamini, ubisi olunothile ngoshokoledi, isinkwa esine-turkey steak noma ushizi omhlophe, isibonelo.

Ukudla okunothe ngamafutha kufanele kugwenywe, amafutha kufanele adliwe ngamanani amancane futhi usebenzise amafutha anempilo njengamafutha omnqumo, amantongomane, ama-alimondi noma amakinati, isibonelo, ngakho-ke ukwelulekwa ngongoti wezokudla kubalulekile.