Ukudla okumnandi okungu-5 ongakududuza ngemuva kweseshini ye-HIIT

-Delile

• Amaqanda
• AmaBlueberries
• Ukwatapheya
• Imifino eluhlaza
• Amaphrotheni powder
• Okubalulekile

Ngemuva kwaleyo seshini ye-HIIT eshaya ngamandla enhliziyo, faka i-refuel ngama-protein amaningi, ukudla okune-antioxidant.

Ngihlale ngiphansi kokuzivocavoca okuhle, okujulukayo, ikakhulukazi okuzoshisa amakhalori amaningi futhi kusebenze umjuluko ngesikhathi esincane. Futhi enye yezindlela ezithandwa kakhulu zokuqina komzimba iminyaka emibili ukusebenzisa imikhaza womabili la mabhokisi.

Faka ukuqeqeshwa kwesikhawu esiphakeme (HIIT).

Ucwaningo lukhombisa ukuthi i-HIIT - ukuqhuma okufishane kokuzivocavoca ngamandla okulandelwa izikhathi zokuphumula ezincane - kuxhunyaniswe nokwehla kwesisindo, ukwanda kokuqina kwe-aerobic kanye ne-anaerobic, kanye nokuqiniswa kwemisipha.

Futhi ilungele labo abafushane ngesikhathi.

Kodwa-ke uma ungeza i-HIIT enkambisweni yakho ukukusiza ukuthi ufinyelele imigomo yakho yokufaneleka, kubalulekile ukuthi uyihlanganise nomsoco ofanele. Ukuphinda uvuselele umzimba wakho ngemuva kokuzivocavoca ngezinhlobo ezifanele zezinsiza zokudla ekulungiseni imisipha nokukhula futhi kungasiza ukufaka esikhundleni samandla abelahlekile ngesikhathi sokuzivocavoca kwakho.

Kufanele ubheke ukufaka uphethiloli emzimbeni wakho kungakapheli imizuzu engama-60 kuya kwengu-90 ngemuva kokuzivocavoca kwakho kwe-HIIT. Lokhu kunikeza imisipha yakho ngalokho abakudingayo ukugcwalisa ngokwanele izitolo zabo ze-glycogen.

Ngakho-ke, uma u-2019 kungunyaka ozama ngawo i-HIIT, qiniseka ukuthi futhi ukhetha izakhi zomzimba ezilungile ngemuva kokuzivocavoca kwakho. Ukuze uqalise, ungabheka iziphakamiso zami zokudla ezinhlanu eziphezulu ngezansi.

Amaqanda

Amaqanda angenye yokudla okungcono kakhulu - futhi engikuthanda kakhulu - ngemuva kokuzivocavoca. Ziyindawo yamandla yokudla okunomsoco, nenani elikhulu lamaprotheni namafutha anempilo - cishe amagremu ayi-7 no-5 amagremu ngokulandelana ngeqanda ngalinye.

Amaqanda nawo athathwa njengomthombo "ophelele wamaprotheni". Lokhu kusho ukuthi aqukethe wonke ayisishiyagalolunye ama-amino acid abalulekile, axhumene nokusiza ekululameni kwemisipha. Amaqanda aqukethe namavithamini B, angasiza ekukhiqizeni amandla.

Ngiyakuthanda ukusebenzisa amaqanda ukuthola amaprotheni. Zimnandi, kulula ukuzenza, futhi zingalungiswa ngezindlela ezahlukahlukene ezahlukahlukene. Enye yezindlela zokupheka engizithandayo isaladi leqanda lami le-avocado. Faka amaqanda abilisiwe ku-avocado, lwesinaphi esinsundu esinezipayisi, ukhukhamba we-dill, nosawoti nopelepele. Kujabulele ocezwini lwethosi.

Eminye imibono yokufaka amaqanda esidlweni sakho sangemva kokuzivocavoca ifaka:

• kusaladi ene-tuna nesipinashi
• ukugcwala upelepele namakhowe
• ibilisiwe kanzima ngengcosana kasawoti nopelepele

AmaBlueberries

Ama-blueberries womabili amnandi futhi agcwele i-fiber yokudla, amavithamini, amaprotheni nama-antioxidants.

Zonke izinhlobo zokuzivocavoca zidala uhlobo oluthile lokuxineka kwe-oxidative, noma ukungalingani phakathi kwama-radicals wamahhala nama-antioxidants emzimbeni wakho. Ngalesi sizathu, kubalulekile ukufaka ukudla okune-antioxidant-rich ekudleni kwakho kwansuku zonke.

Ngaphezu kwalokho, ukudla ama-blueberries ngemuva kokuvivinya umzimba kuxhunyaniswe nesikhathi esisheshayo sokululama kwemisipha.

Futhi zingafakwa ekudleni kwakho ngezindlela ezahlukahlukene.

Ngokwami ​​ngidla ama-blueberries njalo futhi ngivame ukuphonsa idlanzana noma amabili ku-smoothie yami yangemva kokuqeqeshwa.

Ezinye izindlela zokukufaka kulesi sidlo sakho sangemva kokuzivocavoca zifaka:

• kubhangqwe neyogathi kakhukhunathi
• ukugcoba ama-oats
• bakujabulele bebodwa

Ukwatapheya

Ngiwumuntu othanda ukwatapheya omuhle. Lesi sithelo esimangalisayo sicebile nge-magnesium, enhle kakhulu ekululameni kwemisipha. Iqukethe namaphesenti ayi-14 wenani lakho lansuku zonke le-potassium, elingasiza ukulawula ibhalansi yoketshezi nokulawula umsebenzi kagesi wenhliziyo neminye imisipha.

Ngaphezu kwalokho, ukwatapheya ungumthombo omkhulu we-folate namavithamini C, K, no-B-6, konke okuyizakhi zokulwa nokuvuvukala, ezingasiza ukunciphisa ukuvuvukala emzimbeni okungadalwa wukucindezeleka okubangelwa ukuvivinya umzimba.

Ngamafuphi, lesi sithelo siyindlela enhle yokusiza ekululameni kwe-HIIT.

Kimi, ngiyaqiniseka ukuthi ngiyifaka ekudleni kwami ​​okukodwa kuya kokumbili ngosuku futhi ngithola ukuthi ingxenye eyodwa kwezintathu kukotapheya usayizi owanele wokuphaka. Nazi izindlela eziningi zokujabulela ukwatapheya:

• kuhlanganiswe namaqanda
• kumunce uthosi
• ingezwe endishini yamandla
• uphonswe ku-smoothie
• kukodwa ngentwana kasawoti kanye nopelepele womhlabathi omusha

Imifino eluhlaza

Ngokufana nama-blueberries, imifino eluhlaza okwesibhakabhaka iyingxenye yokudla kwami ​​kokuhamba emva kokuzivocavoca. Zigcwele amavithamini, amaminerali kanye nefayibha. Futhi anama-calories aphansi.

Lezi zinhlobo zemifino nazo zinama-antioxidants aphezulu futhi zingasiza ukunciphisa ama-radicals amahhala angakhishwa ngesikhathi sokuqeqeshwa kwe-HIIT.

Kunezinhlobonhlobo ezinkulu zemifino eluhlaza enamaqabunga ongakhetha kuzo, kepha eminye ethandwa kakhulu ibandakanya:

• i-kale
• isipinashi
• i-arugula
• i-watercress

Njengoba ngenza ngama-blueberries, ngihlala ngiphonsa isipinashi esifriziwe kuma-smoothies wami wokuzivocavoca - cishe izingalo ezimbili ezinkulu. Kuvame ukuhlangana kalula lapho simisiwe, okusho ukuthi ngeke ukwazi ukukunambitha, ingasaphathwa eyokwenza ukuthi i-smoothie yakho ibande kakhudlwana!

Ungadla futhi imifino enamaqabunga ngezindlela ezilandelayo:

• kususwe ngamafutha omnqumo e-virgin njenge-side dish
• iphonswe esaladini
• ingezwe esitsheni se-pasta kanye namaprotheni anciphile

Amaphrotheni powder

Ukuqinisekisa ukuthi umzimba wakho uthola amaprotheni okudla okuphelele ngokwanele ukusiza inqubo yokuthola imisipha akulula ngaso sonke isikhathi noma kungenzeka. Kulokhu, ngiphakamisa ukuthi ngibheke kumaphrotheni powder asezingeni eliphakeme, angasiza ukuxhasa umzimba lapho ukuwohloka kwemisipha kwenzeka ngesikhathi sokuqeqeshwa kwamandla noma kokuvivinya umzimba kwe-HIIT.

Okunye okuhle uma kukhulunywa nge-protein powder yisici esilula. Kuyindlela enhle yokubamba nokuhamba kulabo abafushane ngesikhathi, ingasaphathwa eyokugcina ugcwele isikhathi eside.

Ngenkathi ngijwayele ukukhetha ama-powders ama-vegan aqhakazile ngokwengxenye ngenxa yokungabekezelelani kwami ​​ne-lactose, kunezinhlobo eziningi zalapho ongazama ngazo. Njengethiphu, ngizama ukugcina okuqukethwe ushukela ngaphansi kuka-6 kuya ku-8 amagremu ngokusebenza ngakunye.

Okubalulekile

Ukuphinda uvuselele umzimba wakho ngokudla okunomsoco, okuphelele ngemuva kwe-HIIT kubalulekile ekusebenzeni nasekululameni. Faka okukodwa - noma konke! - kwalokhu kudla kwisiphuzo sakho sangemuva kokuzivocavoca ukusiza ukusiza ngokululama kwemisipha, amaprotheni synthesis, futhi ekugcineni, kusize ekwazini kwakho ukufeza izinhloso zakho zokuzivocavoca.

URachael DeVaux ungudokotela wezokudla obhalisiwe futhi ungumqeqeshi womuntu siqu oqinisekisiwe ozinze eSeattle. Ukugxila kwakhe ekuhlinzekeni izindlela zokupheka ezinomsoco, amathiphu wokudla okunomsoco namasu, kanye nemibono yokubulala ababulali. Inhloso kaRachael ukuhlinzeka abantu ngamathuluzi abawadingayo ukuze bakhe imikhuba enempilo futhi ekugcineni baphile impilo elinganiselayo. Ungathola uRachael kubhulogi yakhe, noma ku-Instagram, Facebook, Twitter nakuPinterest.