Ukudla okungu-15 okuhle ongakudla ngemuva kokuqalisa

-Delile

• 1-5. Ukwehlisa isisindo
• 1. Isaladi lesithombo sebhitrudi
• 2. Ikhabe
• 3. AmaHummus nemifino eluhlaza
• 4. I-omelet yemifino
• 5. I-apula noma ubhanana onamantongomane
• 6-10. Okwakha imisipha
• 6. Ubisi lukashokoledi
• 7. Whey protein shake
• 8. Inkukhu eyosiwe enemifino eyosiwe
• 9. I-cottage shizi nezithelo
• 10. Ipea protein powder
• 11–15. Okwe-marathons
• 11. Isitsha seBurrito
• 12. IPenne enenkukhu ne-broccoli
• 13. I-salmon enelayisi ne-asparagus
• 14. Isitsha se-oatmeal esilayishiwe
• 15. I-yogurt yamaGrikhi enezithelo ne-granola
• Okubalulekile

Noma ngabe uyakujabulela ukuzijabulisa, ukuncintisana, noma njengengxenye yezinjongo zakho zokuphila kahle, kuyindlela enhle yokuthuthukisa impilo yenhliziyo yakho.

Yize ukunakwa okuningi kugxile kokumele ukudle ngaphambi kokugijima, lokho okudlayo ngemuva kwalokho kubaluleke ngokufanayo.

Ngokuya ngemigomo yakho - njengokunciphisa umzimba, ukuzuza kwemisipha, noma ukuqeda ukugijima ibanga elide - ukudla okwehlukile kunganikeza izinzuzo ezahlukahlukene.

Nakhu ukudla okungu-15 okuhle ongakudla ngemuva kokugijima kwakho.

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

1-5. Ukwehlisa isisindo

Ukuzivocavoca umzimba kuyingxenye ebalulekile yanoma iluphi uhlobo lwemithi yokwehlisa isisindo, futhi kubaluleke kakhulu ekugcineni ukulahleka kwesisindo esikhathini eside ().

Ukugijima kuwumsebenzi othandwa ngabantu abaningi abafuna ukunciphisa isisindo, njengoba kungenziwa cishe noma kuphi futhi ngaphandle kokusebenzisa imishini ebizayo.

Nakhu okungu-5 kokudla okuhle kakhulu ongakudla ngemuva kokugijima lapho umgomo wakho ukwehlisa isisindo.

1. Isaladi lesithombo sebhitrudi

Ama-beet acebile ngomsoco, ama-calories aphansi, nomthombo omkhulu wefayibha elawula indlala, okwenza kube isengezo esihle kunoma iyiphi isaladi.

Ngaphezu kwalokho, ziphezulu kuma-nitrate okudla, okuyizinhlanganisela ezisiza umzimba wakho ukukhiqiza i-nitric oxide, engelinye lama-molecule abaluleke kakhulu empilweni yomthambo wegazi.

Ucwaningo lukhombisile ukuthi i-nitrate yokudla evela kuma-beet kanye neminye imifino ecebile nge-nitrate, njengesipinashi kanye ne-arugula, ingakhuphula ukusebenza kokusebenza futhi ilibazise ukukhathala (,).

Usebenzisa imifino yesaladi exubekile njengesisekelo sakho, engeza isithombo sebhitrudi esiphekiwe nesinamacube phezulu bese ushizi wembuzi uqubuka.

Qedela isaladi nge-drizzle yeviniga yebhalsamu bese ufaka usawoti kanye nopelepele ukunambitha. Uma ufuna ukudla okulula okuthunyelwe ngemuva, engeza ama-chickpeas, iqanda elibilisiwe, noma i-salmon encane yokwengeza amaprotheni.

2. Ikhabe

Isithelo sepikiniki sasehlobo esiyintandokazi, ikhabe linama-calories ambalwa futhi liwumthombo omuhle wezinhlanganisela zezitshalo ezimbili ezinamandla - i-citrulline ne-lycopene.

Ngokufana ne-nitrate yokudla, i-citrulline isiza umzimba wakho ukuthi ukhiqize i-nitric oxide futhi ingabambezela ukukhathala kokuzivocavoca futhi iqede ukukhathazeka kwemisipha (,,).

Equkethe ama-91% wamanzi ngesisindo, ikhabe lingakusiza ukuthi uphinde uvuselele amanzi ngemuva kokugijima kwakho ().

Ungalithokozela ikhabe uqobo lwalo noma ulingeze kwezinye izitsha njengama-saladi esitsha sokugcwalisa.

Hlanganisa utamatisi we-cherry, u-anyanisi obomvu osikiwe, i-baby arugula, ne-feta cheese namakhabe ayi-cubed ukuthola isidlo esinokudla okunomsoco, sangemuva kokuqalisa. Uma ufisa, gqoka isaladi ngamafutha omnqumo nejusi likalamula.

3. AmaHummus nemifino eluhlaza

IHummus iyisakazwa esenziwe ikakhulu kusuka kubhontshisi oboshiwe we-garbanzo, owaziwa nangokuthi ama-chickpeas, kanye nezinye izithako ezimbalwa, njengamafutha omnqumo, igalikhi, ujusi kalamula nosawoti.

Kungumthombo omuhle wamaprotheni asuselwa ezitshalweni, okunikeza cishe ama-gramu ayi-8 nge-3.5-ounce (100-gram) ekhonza ().

Esikhundleni sokusebenzisa ama-chips ukucwilisa i-hummus, khetha ikhalori eliphansi, imifino ecebile ngomsoco njengezinqathe, upelepele wensimbi, isilimo esidliwayo esinamagatsha anamanzi, ama-radishes ne-cauliflower.

4. I-omelet yemifino

Egcwele amavithamini, amaminerali, amafutha anempilo, namaprotheni asezingeni eliphakeme, amaqanda angenye yezindawo ezinamandla zokudla okunempilo.

Ucwaningo lukhombisa ukuthi ibhulakufesi eliqukethe iqanda lingakhuphula ukulahleka kwesisindo uma lihlanganiswa nokudla okunama-calories amancane. Lokhu kwenza i-omelet ibe yisidlo sasekuseni esifanelekile sabagijimi basekuseni (,,).

Hlanganisa isipinashi esisha, utamatisi oqoshiwe, ushizi osikiwe, u-anyanisi, namakhowe ukuthola isidlo sasekuseni esimnandi, esigcwele izakhamzimba.

5. I-apula noma ubhanana onamantongomane

Ama-apula nobhanana kuhlangana kahle nama-butter nut njengebhotela lamantongomane.

Ama-carbs wemvelo avela esithelweni kanye namafutha avela kuphenathi asebenza ngokuvumelana ukuze angakusizi nje kuphela ukuthi uvuke ekugijimeni kwakho kepha futhi ulawule nendlala yakho usuku lonke (12).

Ngenxa yokuthi ibhotela le-peanut licebile ngama-calories, namathela ku-2-isipuni sokuphaka, noma ngosayizi webhola le-ping pong.

Isifinyezo Khetha ikhalori eliphansi, ukudla okunothile okunomsoco ngemuva kokuqalisa kwakho ukusiza imigomo yakho yokwehlisa isisindo. Lokhu kufaka phakathi i-hummus, i-omelet ye-veggie, ne-beet noma isaladi lekhabe.

6-10. Okwakha imisipha

Ukugijima - uma kuhlangene nokuphakamisa izinsimbi - kuyindlela enhle yokukusiza ushise ama-calories amaningi, ugcine inhliziyo iphilile, futhi wakhe izicubu zomzimba.

Nakhu okungu-5 kokudla okuhle kakhulu ongakudla ngemuva kokugijima lapho umgomo wakho ukuzuza kwemisipha.

6. Ubisi lukashokoledi

Ubisi lukashokoledi luyisiphuzo esihle sangemva kokugijima.

Igcwele amaprotheni asezingeni eliphakeme kanye ne-carbs esheshayo yokugaya ukudla kwemisipha namandla we-refueling.

Ngokufanayo neziphuzo eziningi zokubuyisa ukuvivinya umzimba, ubisi lukashokholethi onamafutha amancane unesilinganiso se-4: 1 carb-to-protein ().

Ucwaningo olulodwa lwamasonto ama-5 kwabasakhula luthole ukuthi ubisi lukashokoledi kuholele ekukhuleni kwamandla ngo-12.3% ekucindezelweni kwebhentshi nasekuzivocavoca nge-squat, kuqhathaniswa nesiphuzo se-carbohydrate ().

Ngaphezu kwalokho, ukubuyekezwa kwezifundo eziyi-12 kutholakale ukuthi ubisi lukashokoledi luhlinzeka ngezinzuzo ezifanayo noma eziphakeme zokubuyisa ukuvivinya umzimba, uma kuqhathaniswa nezinye iziphuzo ezidumile zokubuyisa ().

7. Whey protein shake

Ukunyakaziswa kwamaphrotheni sekuphele amashumi eminyaka futhi kuyisinqumo kubantu abaningi abafuna ukwakha imisipha.

Yize kunezinhlobo eziningana zeprotheni powder, i-whey protein ingenye yezinketho ezinhle kakhulu zokwakha imisipha ngemuva kokugijima (,,).

Umzimba wakho uyagaya uphinde umunce le protein eyakhelwe ebisini ngokushesha.

Uma kuqhathaniswa nezinye izinhlobo zeprotheni powder, njenge-casein noma i-soy, i-whey protein iphakethe ngaphezulu kwama-amino acid ayisishiyagalolunye abalulekile umzimba wakho udinga ukuqala inqubo yokwakha imisipha ().

Ku-blender, hlanganisa ama-scoops ayi-1-2 we-protein we-whey ngamanzi aze abushelelezi. Uma ufuna ukushayisa okuqukethwe ikhalori namaprotheni, sebenzisa ubisi esikhundleni samanzi. Faka isithelo esineqhwa noma ibhotela le-nut ukuthola umsoco owengeziwe nokunambitheka.

I-Whey protein powder iyatholakala kabanzi ezitolo ezinkulu, ezitolo ezikhethekile, naku-inthanethi.

8. Inkukhu eyosiwe enemifino eyosiwe

Inkukhu iphrotheni esezingeni eliphezulu, enciphile.

Isifuba senkukhu esingu-4-ounce (112-gram) sipakisha ama-27 amagremu wamaprotheni, okungaphezulu kokwanele ukuqala inqubo yokwakha kabusha imisipha ngemuva kokuqalisa ().

Kodwa-ke, le nkukhu ingaba yinyoka yodwa, ngakho-ke yiba nohlangothi lwemifino eyosiwe nenkukhu yakho eyosiwe.

Ukholifulawa, amahlumela eBrussels, i-broccoli, amakhowe, i-zucchini, ne-asparagus yizona ezizokhethwa kakhulu. Faka amafutha omnqumo, ugalikhi, nosawoti kanye nopelepele ukunambitha ukunambitheka okwengeziwe.

9. I-cottage shizi nezithelo

I-Cottage shizi ingumthombo omuhle kakhulu wamaprotheni ne-calcium.

Inkomishi eyodwa (226 amagremu) yoshizi we-cottage shizi onamafutha aphansi inikeza ama-28 amagremu wamaprotheni kanye no-16% we-Daily Value (DV) we-calcium ().

I-Cottage shizi nayo iphezulu nge-sodium, i-electrolyte elahlekile ngomjuluko ngesikhathi sokuzivocavoca ().

I-cottage shizi ephezulu enamajikijolo amasha, izingcezu zamapentshisi, noma iziqephu zamakhabe noma amabhola ama-antioxidants, amavithamini namaminerali angeziwe.

10. Ipea protein powder

Uma unemikhawulo yokudla noma ulandela ukudla okususelwa ezitshalweni, i-pea protein powder iyindlela enhle kakhulu kune-powders esekwe kubisi.

Ukwengeza nge-pea protein powder kunikeza indlela elula yokwandisa ukudla kwakho kwamaprotheni.

Ngenkathi ucwaningo ngemiphumela yamaprotheni e-pea ekulungisweni kwemisipha nasekululameni kubasubathi bokukhuthazela luntuleka, kukhonjisiwe ukuthi kukhulisa amaprotheni synthesis synthesis - inqubo yokwakha imisipha - ngezinga elifanayo ne-whey protein ()

Esifundweni samasonto ayisishiyagalombili kubantu abayi-15 abathola ukuqeqeshwa okunamandla amahlandla ama-4 ngeviki, ukusebenzisa amaprotheni e-pea ngaphambi noma ngemuva kokuzivocavoca kuveze imiphumela efana naleyo ye-whey protein maqondana nobukhulu bemisipha namandla ().

Ukuze uvune izinzuzo zepea protein, hlanganisa izigaxa ezingu-1-2 zempuphu ngamanzi, ubisi, noma okunye ubisi olususelwa esitshalweni kuze kube bushelelezi.

Uma ufuna ukuzama ipea protein powder, ungayithola endaweni yangakini noma online.

Isifinyezo Funa imithombo ephezulu yamaprotheni njengamaprotheni shakes noma inkukhu nemifino ukukhuthaza ukulungiswa kwemisipha nokukhula ngemuva kokusebenza.

11–15. Okwe-marathons

Ngaphezu kwecebo lokuphemba langaphambi naphakathi komjaho, kufanele ube necebo langemuva komjaho lapho ubamba iqhaza emjahweni.

Inhloso yesidlo sangemuva komjaho ukufaka izakhi zomzimba ezilahlekile ngesikhathi semarathon futhi unikeze ngezakhi zokwakha ezidingekayo zokululama kwemisipha.

Ngokuqondile, isidlo sakho sangemuva kokugijima kufanele sibe namaprotheni anele, kanye ne-carbs eningi yokugcwalisa amazinga akho e-glycogen, okuyindlela yokugcina umzimba wakho yama-carbs (,,).

Futhi, uzofuna ukufaka usawoti esikhundleni se-sodium elahlekile ngomjuluko. Ukudla okunothe nge-sodium nakho kwandisa ukugcinwa koketshezi lapho kuhlanganiswa namanzi ukubuyisela ukuvuselelwa kokuzivocavoca umzimba ().

Nazi izidlo ezi-5 ezinhle kakhulu ongazidla ngemuva kokugijima ibanga elide.

11. Isitsha seBurrito

Isitsha se-burrito sinakho konke ongakuthola ku-burrito - vele ufake endishini.

Ngenkathi ingaqukatha ukudla okuningi noma okuncane ngendlela ongathanda ngayo, kufanele babe ne-carbs eningi kanye namaprotheni ukuze aqale inqubo yokubuyisela futhi agcwalise izitolo zakho zamandla.

Sebenzisa irayisi elinsundu noma elimhlophe kanye nobhontshisi omnyama noma we-pinto njengesisekelo sesitsha sakho se-burrito. Okulandelayo, yiphakamise ngomthombo wamaprotheni onamafutha, njengenyama yenkomo noma inkukhu. Ngemuva kwalokho unganqwabelana ngemifino oyikhethile bese uyifaka ukhilimu omuncu, ushizi, ne-salsa.

12. IPenne enenkukhu ne-broccoli

IPenne enenkukhu kanye ne-broccoli igcwele ama-carbs enempilo namaprotheni asezingeni eliphakeme - alungele ngemuva komncintiswano.

Pheka ipeni ngokulandela izinkomba zephakeji, engeza i-broccoli phakathi nemizuzu emibili edlule yokupheka.

Ngenkathi i-pasta ibila, shisisa amafutha omnqumo esikhwameni phezu komlilo ophakathi, pheka inkukhu, bese uyisika.

Ekugcineni, hlanganisa i-pasta ne-broccoli nenkukhu kanye nogalikhi esitsheni esikhulu bese ufafaza konke ngoshizi weparmesan uma ufisa.

13. I-salmon enelayisi ne-asparagus

I-Salmon akuyona nje kuphela umthombo omkhulu wamaprotheni kodwa futhi icebile ngama-omega-3 fatty acids anempilo yenhliziyo.

Ngenxa yezinto zabo ezilwa nokuvuvukala, ama-omega-3 fatty acids afundelwe iqhaza lawo ekunciphiseni ubungozi besifo senhliziyo, ukwehla kwengqondo, kanye nomdlavuza othile, kufaka phakathi umdlavuza webele nowe-colorectal (,,, 32).

Ngaphezu kwalokho, zixhunywe nokuvivinya umzimba, okwenza i-salmon ibe ngumthombo wamaprotheni wangemuva kwemarathon ophelele (,,).

Bhangqa i-salmon enezinkomishi ezimbalwa zelayisi nemikhonto ye-asparagus yokudla okuphelele, kwangemuva kwemarathon.

14. Isitsha se-oatmeal esilayishiwe

I-Oatmeal ingumthombo we-carb osezingeni eliphezulu futhi icebile ku-beta-glucan, uhlobo lwefayibha encibilikayo exhunywe ezinzuzweni eziningi zezempilo, njengokuthuthuka kokuzivikela komzimba kanye nokwehla kwengozi yesifo senhliziyo (,,,).

Yize kujwayeleke ukujatshulelwa ibhulakufesi, futhi kuyindlela enhle ongayisebenzisa ngemuva kwemarathon, ikakhulukazi lapho ulayishwe ezinye izithako zamaprotheni engeziwe nama-calories.

Pheka i-oatmeal ngobisi bese uyifaka ngotshani obusikiwe, ubhanana noma imbewu ye-chia. Amantongomane, njengama-walnuts noma ama-alimondi, enza izengezo ezinhle futhi. Ngeza uju, ufafaze ukhukhunathi othile, noma engeza amashokholethi amnyama ukuze uthole amanye ama-calories nokunambitha.

15. I-yogurt yamaGrikhi enezithelo ne-granola

I-yogurt yamaGrikhi iphakeme kakhulu kunamaprotheni kune-yogurt ejwayelekile.

Inkomishi eyodwa engu-2/3 (150-gram) ekhipha ama-yogurt ama-Greek amaphakethe ayi-15 amagremu, uma kuqhathaniswa no-5 gramu wenani elifanayo le-yogurt ejwayelekile (,).

Izithelo negranola zengeza ama-carbs, amavithamini, namaminerali athe xaxa ukusheshisa ukutakula kwakho ngemuva kwemarathon.

Isifinyezo Khetha i-carb ephezulu, ukudla okuneprotheni ephezulu ngemuva komjaho wakho we-marathon noma ukugijima ibanga elide ukusiza ukuvuselelwa kwemisipha nokugcwalisa izitolo zakho zamandla.

Okubalulekile

Ukugijima kuyisivivinyo abantu abaningi abakujabulelayo ukuhlala bephilile.

Ngenkathi ukunakwa okuningi kugxile kokumele ukudle ngaphambi kokushaya umzila noma umshini wokunyathela, ungakhohlwa ukufaka uphethiloli ngemuva kwalokho ukuqala inqubo yokutakula.

Ukudla ukudla okunomsoco, okunama-kilojoule amancane kungasiza ekunciphiseni isisindo ngemuva kokugijima, ngenkathi ukhetha amaprotheni asezingeni eliphakeme kungasiza ekwakhiweni kwemisipha.

Uma usanda kuqeda umjaho webanga elide noma webanga elide, beka phambili ukudla okuphezulu okune-carb, ukudla okunamaprotheni amaningi okubuyisa imisipha nokufaka uphethiloli.