Okufanele kudliwe yingane eyenza ukuzivocavoca umzimba
-Delile
- Ukondla ingane esebenzayo
- Imenyu yokondla yengane eyenza ukuzivocavoca umzimba
- Funda ukuthi ungakwenza kanjani ukudla okulula okunempilo izingane ezizokuyisa esikoleni.
Ingane eyenza ukuzivocavoca umzimba kufanele idle nsuku zonke, isinkwa, inyama nobisi, ngokwesibonelo, okungukudla okunothe ngamandla kanye namaprotheni ukuqinisekisa amandla okuthuthuka ekwenzeni lo msebenzi. Ngaphezu kwalokho, kubalulekile ukuthi udle imifino nezithelo nsuku zonke futhi uphuze amanzi usuku lonke, ugweme okumnandi kakhulu futhi okunosawoti futhi ikakhulukazi ukudla okunezimboni.
Ukuzijwayeza ukuzivocavoca ebuntwaneni kubaluleke kakhulu, njengoba kunegalelo ekukhuleni kwemisipha namathambo futhi kusiza ukugcina isisindo somzimba esifanele, ukugwema izinkinga ezibangelwa yindlela yokuphila ngokuhlala nje, njengokukhuluphala. Ngakho-ke, ngaphezu kokudlala ebaleni lokudlala lesikole, izingane kufanele zizijwayeze umdlalo othile, njengokushibilika eqhweni noma i-basketball imizuzu engama-60 ngosuku.
Ukondla ingane esebenzayo
Ingane esebenzayo, edlala engadini, igijima ebaleni lokudlala lesikole noma yenza imidlalo efana nokubhukuda noma ibhola, ngokwesibonelo, kufanele idle:
- Ukudla okune-carbohydrate njalo ekudleni, njengesinkwa, okusanhlamvu, irayisi ne-pasta, ngokwesibonelo, ukuhlinzeka ngamandla. Yazi ukudla okuku: Ukudla okunothe ngama-Carbohydrate.
- Yidla ukudla okunothe ngamaprotheni ikakhulukazi ngemuva kokuvivinya umzimba, njengenkukhu, iqanda, ubisi noma iyogathi.
- Yidla okungenani izithelo ezi-2 ngosuku, ocebile ngamavithamini futhi uvimbela ukutheleleka, ikakhulukazi ngaphambi kokuzivocavoca umzimba noma njenge-dessert;
- Yidla imifino nsuku zonke, badla isobho lesidlo sasemini nesasebusuku;
- Amanzi okuphuza usuku lonke, njengoba ithambisa futhi isize ukulawula ukushisa komzimba. Kodwa-ke, ingane eyenza ezemidlalo, kufanele iphuze kuze kufike ku-15 min ngaphambi kokuzivocavoca nangesikhathi sokuzivocavoca, njalo ngemizuzu engu-15, phakathi kuka-120 no-300 ml.
Izingane ezikhuthele futhi ezijwayeza ukuzivocavoca umzimba zisebenzisa amandla amaningi kunalezo ezingasebenzi, ngakho-ke zidinga ukudla ama-calories amaningi, cishe ama-calories ayi-2000 nsuku zonke, okufanele ahlukaniswe okungenani ukudla okuyisithupha ngosuku, akufanele achithe amahora angaphezu kuka-3.5 ngaphandle kokudla, ukuze kugcinwe amandla nokusebenza kahle kwesikole.
Imenyu yokondla yengane eyenza ukuzivocavoca umzimba
Okulandelayo yisibonelo semenyu yosuku yengane esebenzayo.
| Ukudla kwasekuseni (8am) | Ubisi, isinkwa esingu-1 esinojamu nesithelo esingu-1 |
| Ukuhlanganiswa (10.30h) | 250 ml we-strawberry smoothie kanye ne-1 elincane lama-alimondi |
| Isidlo sasemini (1 ntambama) | i-pasta enenyama, nesaladi ne-gelatin |
| Isidlo sasemini (16h) | I-Vanilla pudding |
| Isineke ngaphambi kwezemidlalo (18h) | Isinkwa esingu-2 nge-turkey ham nesithelo esingu-1 |
| Isidlo sakusihlwa (Ngo-8.30 ntambama) | irayisi eliphekiwe, ubhontshisi, inkukhu nemifino |
| Isidlo sakusihlwa (10 pm) | 1 i-yogurt elula |
Ukudla okuthosiwe, iziphuzo ezithambile, amakhukhi namakhekhe akufanele kudliwe njalo futhi akufanele kube yinto ongayikhetha ngaphambi kokuvivinya umzimba, njengoba kuholela ekuzweleni kwesisu esigcwele okubanga ukungaphatheki kahle.
Funda ukuthi ungakwenza kanjani ukudla okulula okunempilo izingane ezizokuyisa esikoleni.
Iseluleko Sethu
Idolo Arthroscopy
