Yini okufanele udle ngemuva kokuqeqeshwa

-Delile

• 1. Ukudla okunothe ngama-carbohydrate
• 2. Ukudla okunothe kakhulu ngamaphrotheni
• Ukudla okulula okunempilo
• 1. I-yogurt enamagilebhisi nama-oats
• 2. Ubhanana kanye ne-oat pancake
• 3. Ubisi, ubhanana kanye ne-apple smoothie
• 4. Ibha ye-oat nefilakisi enezithelo ezomisiwe
• 5. Ukugoqwa kwenkukhu, iqanda notamatisi

Ukondla ngemuva kokuqeqeshwa kufanele kufanele inhloso yokuqeqesha futhi umuntu, okungaba, ukunciphisa isisindo, ukukhuluphala kwemisipha noma ukugcina impilo enempilo, futhi kufanele kunconywe isazi sokudla, njengoba kungenzeka ukuthi kuboniswa ukudla okufanele kakhulu. efanele iminyaka yomuntu, ubulili, isisindo nenhloso.

Ukudla okufanele kudliwe ngemuva kokuqeqeshwa kufanele kube nokunotha kuma-carbohydrate noma amaprotheni, njengoba kusiza imisipha ukuthi ilulame ekuzivocavoca umzimba futhi ihlale iphilile, igcwalisa amandla asetshenziswe ngesikhathi sokuqeqeshwa futhi, ngokudla nangamanzi, kungenzeka ukugcina umzimba i-hydration elahlekile ngesikhathi sokuqeqeshwa ngenxa yokujuluka.

1. Ukudla okunothe ngama-carbohydrate

Ukudla okunothile kuma-carbohydrate kusiza ekugcwaliseni amandla asetshenzisiwe ngesikhathi sokuqeqeshwa, imisipha glycogen, ebhekele ukugcina amandla kumaseli nokuvuselela izicubu zemisipha, ukuyigcina iphilile.

Ngemuva kokuqeqeshwa, ama-carbohydrate kufanele kube lawo ashutheka ngokushesha emzimbeni, njengelayisi, ipasta, isinkwa esimhlophe, izithelo, njengobhanana, ama-apula, amagilebhisi noma ama-crackers ommbila.

Kodwa-ke, inani lama-carbohydrate umuntu okufanele awadle liyahlukahluka ngokuya ngenhloso yakhe yokuqeqeshwa, kubalulekile ukubonisana nochwepheshe wezokudla ukuze akwazi ukuvumelanisa indlela adla ngayo nobungako bayo, ukuze athole imiphumela ngokushesha okukhulu. Bheka ukuthi yikuphi ukudla okuphezulu kuma-carbohydrate.

2. Ukudla okunothe kakhulu ngamaphrotheni

Ukudla okunothile ngamaprotheni anenani eliphakeme lezinto eziphilayo njengobisi, iyogathi yemvelo, ushizi, i-curd, iqanda noma inkukhu kusiza ukubuyisa imisipha yomzamo owenzile ngesikhathi sokuqeqeshwa nokugcina amaseli akho enempilo.

Ngemuva kokuqeqeshwa, amaprotheni adliwe kumele abe nenani eliphakeme lezinto eziphilayo ngoba aqukethe ama-amino acid adingekayo emzimbeni onempilo futhi asetshenziswa umzimba kalula.

Kodwa-ke, ukuze injongo yoqeqesho izuzwe ngokushesha okukhulu, kubaluleke kakhulu ukuthi ukudla kudluliswe ngongoti wezokudla, ukuze lokhu kanye nenani lokudla lilungele umuntu ngamunye. Yazi ukudla okuyinhloko okunothe ngamaphrotheni.

Ukudla okulula okunempilo

Ukondla ngemuva kokuqeqeshwa kufanele kwenziwe emizuzwini yokuqala engama-30 kuya ehoreni elilodwa ngemuva kokuzivocavoca, kubalulekile ukudla ukudla okunempilo, kepha okunothile ngokudla okunomsoco, okuqukethe ama-carbohydrate namaprotheni.

Isikhathi sosuku umuntu asiqeqeshayo, sinomthelela kulokho azokudla ngokulandelayo, ngoba uma ukuqeqeshwa kungaphambi kokudla okuyinhloko, ukondla ngemuva koqeqesho kungenziwa ngokudla okufana nenyama, ilayisi noma i-pasta, noma kunjalo, uma ukuqeqeshwa kwenziwa nganoma yisiphi esinye isikhathi sosuku, ukudla okufanele kudliwe kungaba ukudla okulula okunempilo, okufana:

1. I-yogurt enamagilebhisi nama-oats

I-yogurt iwumthombo omuhle wamaprotheni, obalulekile ekugcineni impilo yemisipha namalunga nokusiza umzimba ukuthi ululame ngemuva kokuqeqeshwa.Amagilebhisi nama-oats kungukudla okunothe okunama-carbohydrate okunikeza umzimba amandla owasebenzisayo futhi. Ngesikhathi sokuzivocavoca umzimba.

Izithako:

• 1 i-yogurt elula;
• Amagilebhisi ama-6;
• Izipuni eziyi-3 zama-oat flakes.

Ukulungiselela:

Faka endishini ubeke zonke izithako uhlanganise. Lesi sidlo esinempilo singenziwa phakathi kwentsasa noma ntambama.

2. Ubhanana kanye ne-oat pancake

Ubhanana nama-oats ukudla okunothe kuma-carbohydrate, okusiza ukugcwalisa amandla asetshenziswe ngesikhathi sokuqeqeshwa nokunikeza umuzwa wokusutha, kuyilapho iqanda elimhlophe lingumthombo omuhle kakhulu wamaprotheni, ngakho-ke, lisiza ekwandiseni isisindo somzimba, ekwehliseni isisindo nasekululameni ngemuva kokuzivocavoca umzimba .

Izithako:

• 3 wezipuni oatmeal;
• 1 ubhanana ovuthiwe;
• 2 amaqanda abamhlophe.

Imodi yokulungiselela:

Ku-blender beka zonke izithako uhlanganise uze uthole ingxube eyodwa.

Ngemuva kwalokho, epanini lokuthosa elishisayo, beka izingxenye ezincane, uvumele ukupheka cishe imizuzu emi-3 kuye kwemi-5, uguqula ama-pancake futhi uvumele ukupheka ngasikhathi sinye.

3. Ubisi, ubhanana kanye ne-apple smoothie

Ubisi lunothe ngamaphrotheni, lusiza ukugcina imisipha iphilile ngemuva kokuqeqeshwa nokuqinisa amathambo, ngaphezu kwalokho, ubhanana nama-apula yimithombo emihle kakhulu yama-carbohydrate, okukhuthaza ukubuyiselwa kwamandla asetshenzisiwe nokusiza ekwehliseni isifiso sokudla ngokwandisa ukusutha.

Izithako:

• 2 izingilazi zobisi;
• Ibhanana eli-1;
• 1 i-apula.

Imodi yokulungiselela:

Ku-blender, faka zonke izithako bese uxuba kuze kube kutholakala ingxube efanayo. Khonza engilazini.

4. Ibha ye-oat nefilakisi enezithelo ezomisiwe

Ama-oats nobhanana kungukudla okunothe kuma-carbohydrate okusiza ekululameni kwemisipha ngemuva kokuqeqeshwa futhi, njengoba acebile ku-fiber, kwandisa ukusutha, ukuncipha kwesifiso sokudla, kanye ne-flaxseed nayo engumthombo omuhle kakhulu we-fiber ne-omega 3, evumela Izithelo ezomisiwe zicebile ngamaprotheni, zikhuthaza ukukhiqizwa kwemisipha kanye namafutha amahle, zikhuphule ukusutha ngemuva kokudliwa kwazo.

Izithako:

• 1 inkomishi yama-oat flakes;
• 1 inkomishi yembewu yefilakisi;
• ½ inkomishi ye-alimondi ekhiqizwe;
• ¼ inkomishi yamantongomane;
• 2 ubhanana ovuthiwe;
• 1 ithisipuni yesinamoni powder;
• 1 isipuni soju.

Imodi yokulungiselela:

Hlangisa ihhavini liye ku-180ºC bese, kuthileyi, beka ishidi lephepha lesikhumba. Endishini hlanganisa ama-oats, ama-flaxseeds, ama-alimondi kanye nama-walnuts, futhi, ngokwehlukana, umash, ubhanana, isinamoni noju kuze kube yilapho ususuliwe. Hlanganisa i-puree nezithako ezisele bese uyibeka kuthileyi, ucindezele ngokulinganayo. Bhaka cishe imizuzu engama-25 kuya kwengu-30. Ngemuva kokupholisa uthathe imigoqo.

5. Ukugoqwa kwenkukhu, iqanda notamatisi

Inkukhu neqanda kuyimithombo emihle kakhulu yamaprotheni, ngakho-ke, kusiza ekuvuseleleni imisipha ngemuva kokuzivocavoca futhi kusize ukukhulisa isisindo semisipha. Ngaphezu kwalokho, utamatisi isithelo esinama-calories ambalwa futhi, yize sinenani eliphansi lama-carbohydrate namaprotheni, sinothe ngovithamini C nezakhiwo zesisu, siqinisa amasosha omzimba futhi sisize ngokugcina uketshezi.

I-Lettuce iwukudla okunothile ngama-antioxidants kanye nemicu okusiza ekwehliseni isisindo kunikeze umuzwa wokusutha, ngaphezu kokuqukethe amaminerali afana ne-calcium ne-phosphorus okusiza ukuqinisa amathambo.

Izithako:

• 1 ishidi lokugoqa;
• I-100g yenkukhu eshisiwe;
• 1 iqanda,
• Utamatisi ongu-1;
• 2 amaqabunga eletisi;
• 1 isipuni samafutha omnqumo;
• 1 ingcosana kasawoti;
• I-Oregano ukunambitha.

Imodi yokulungiselela:

Epanini, pheka inkukhu neqanda. Ngemuva kokuphekwa, faka inkukhu esitsheni bese uyisika. Hlukanisa iqanda libe izingcezu bese uxuba inkukhu namafutha, usawoti kanye ne-oregano. Beka ulethisi, utamatisi, inkukhu neqanda ekhasini lokugoqa, bopha okugoqiwe bese ukhonza.

Buka ividiyo ngokudla okulula ongakuqeqesha: