Yini okufanele udle ngaphambi kokuqeqeshwa
-Delile
- Yini okufanele udle
- Izinketho zokudla ongakudla ngaphambi kokuqeqeshwa
- Imenyu eyisampula yokudla okuyinhloko
Amaprotheni, ama-carbohydrate namafutha adlala indima ebalulekile ngaphambi kokuzivocavoca umzimba, njengoba enikeza amandla adingekayo ekuqeqesheni nasekukhuthazeni ukubuyiswa kwemisipha. Amanani nobukhulu lapho la ma-macronutrients kufanele asetshenziswe khona kuyehluka ngohlobo lokuvivinya umzimba okufanele kwenziwe, isikhathi sokuqeqeshwa kanye nomuntu uqobo.
Ukwazi okufanele kudliwe nokudla ukudla okunomsoco kusiza ukuthuthukisa ukusebenza komzimba nokunciphisa ubungozi be-hypoglycemia, amajaqamba nobuhlungu bemisipha ngesikhathi nangemva kokuqeqeshwa. Ngalezi zizathu, inhloso ukubonisana nososayensi wezemidlalo ukuze, ngokuhlolwa komuntu ngamunye, ukhombise uhlelo lokudla oluhambisana nezidingo zomuntu.
Yini okufanele udle
Ukudla okungadliwa ngaphambi kokuqeqeshwa kuzoya ngohlobo lomsebenzi wokuzivocavoca okuzofanele wenziwe, kanye nobude bawo. Ngakho-ke, ngokuvivinya umzimba okubandakanya ukumelana nalokho okugcina ngaphezu kwemizuzu engama-90, okuhle ukuthi kudliwe ukudla okunothe ngama-carbohydrate, ngoba le macronutrient ibalulekile emisipheni yethu, esivumela ukuthi sinikeze amandla adingekayo emzimbeni ukwenza ukuqeqeshwa .
Ukuzivocavoca ngamandla amancane, okulungile ukusebenzisa ama-carbohydrate nengxenye encane yamaprotheni, ezonikeza amandla emzimbeni futhi ikhuthaze ukukhula kwemisipha nokulungisa. Futhi, esimweni sokuvivinya umzimba ngokulingene, ukufakwa kwamafutha kungaba yindlela enhle kakhulu, futhi njengomthombo wamandla, inqobo nje uma kuba ezingxenyeni ezincane.
Ngakho-ke, ukudla okukhethwe ngaphambi kokuqeqeshwa kuncike enhlosweni yomuntu ngamunye, ubulili, isisindo, ubude nohlobo lokuvivinya umzimba okufanele kwenziwe, okulungile ukubheka isazi sezemidlalo sokudla ukuze senze ukuhlolwa futhi sithuthukise uhlelo lokudla okunempilo okufanele izidingo zomuntu. abantu.
Izinketho zokudla ongakudla ngaphambi kokuqeqeshwa
Ukudla okungadliwa ngaphambi kokuqeqeshwa kuncike esikhathini esidlula phakathi kokudla okudliwe nokuqeqeshwa. Ngakho-ke, lapho isidlo sisondele ekuqeqesheni, kufanele sithambe, ukugwema noma yikuphi ukungaphatheki kahle.
Ezinye izinketho zokudla okulula ezingasetshenziswa phakathi kwemizuzu engama-30 kuya ehoreni elilodwa ngaphambi kokuqeqeshwa yilezi:
- I-yogurt yemvelo enengxenye yezithelo;
- 1 izithelo ezinengxenye yamantongomane, njengamantongomane noma ama-alimondi, isibonelo;
- Ibhali lokusanhlamvu;
- Ijeli.
Lapho kusele ihora eli-1 noma 2 ukuqeqeshwa, umthamo ungaba:
- 1 inkomishi yesinamoni ishq;
- 1 isithelo se-smoothie esenziwe nge-yogurt noma ubisi;
- 1 inkomishi yokusanhlamvu okusanhlamvu okuphelele okunobisi olusikiwe noma iyogathi;
- Iphakethe elingu-1 labaqhekezi noma abaqhekeki belayisi nge-avocado no-anyanisi ukhilimu;
- I-oat pancake, ubhanana nesinamoni enoshizi omhlophe noma ibhotela lamantongomane;
- Amaqanda ama-2 ahlikihliwe anesinkwa esiphelele noma i-toast.
- Izingcezu ezi-2 zesinkwa esiphelele esinoshizi omhlophe, utamatisi nethisi.
Uma ukuzivocavoca kwenziwa ngokwedlula amahora ama-2, imvamisa kuqondana nesikhathi sokudla okuyinhloko, njengokudla kwasekuseni, kwasemini noma kwakusihlwa.
Imenyu eyisampula yokudla okuyinhloko
Uma ukuzivocavoca kwenziwa ngaphezu kwamahora ama-2 futhi kuhlangana nokudla okuyinhloko, ukudla kungaba kanjena:
| Ukudla okuyinhloko | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | Amaqanda ama-2 aqhekekile + i-toast yonke yaseFrance + izipuni ezimbili ze-avocado + 1 ingilazi yejusi yemvelo ye-orange | Ikhofi elingenashukela + Oat flakes nesinamoni, 1 inkomishi yezithelo eziqoshiwe, ithisipuni elilodwa lembewu ye-chia | Ama-pancake we-oat nesinamoni ane-peanut butter nezithelo + 1 ingilazi yejusi le-sitrobheli elingenashukela |
| Isidlo sasemini | I-salmon egosiwe ihambisana nelayisi elinsundu + i-arugula isaladi notamatisi nge-ricotta ushizi nama-walnuts, ne-1 ithisipuni lamafutha omnqumo + 1 i-apula | Upelepele ugcwele i-tuna noshizi omhlophe ogayiwe kuhhavini + 1 eliphakathi | Isigaxa senkukhu esosiwe namazambane acubuziwe + isaladi le-avocado ngo-anyanisi oqoshiwe, i-coriander nopelepele oqoshiwe, nethisipuni lamafutha omnqumo namaconsi ambalwa kalamula |
| Isidlo sakusihlwa | Ukugoqwa kwenkukhu eyosiwe, ngemichilo ka-anyanisi, upelepele, izaqathe ezigayiwe kanye noletisi | I-ulethisi, utamatisi no-anyanisi isaladi enamaqanda amabili abilisiwe bese usika izingcezu + 1 ithisipuni lembewu yefilakisi nesifutho samafutha | I-pasta kaZucchini ne-tomato sauce, i-oregano ne-tuna |
Amanani afakiwe kwimenyu ayahluka ngokweminyaka, ubulili, inani nohlobo lomsebenzi owenziwe ngokomzimba. Uma lo muntu ehlushwa yinoma isiphi isimo sempilo, okuhle ukuthi afune isazi sokudla okunomsoco ukuze ahlolwe ngokuphelele futhi alungiselele uhlelo lokudla okunempilo olufanele izidingo zabo.
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