Okuqukethwe
Ukusebenza njalo ekhaya noma ejimini, nakanjani umbuzo uvela mayelana nokudla ngaphambi nangemva kokuzivocavoca. Yini ongayidla, nini futhi kangakanani ngemuva kokuzivocavoca ukuze unciphise umzimba futhi wenze umzimba ube mncane?
Okokuqala udinga ukwazi lokho uzoncipha kuphela uma nsuku zonke kuzodla ama-calories amaningi kunalawo owasebenzisayo. Ngokuya ngalo mgomo oyinhloko wokwehlisa isisindo, ususa isisindo esingeqile noma ungalandeli imithetho, okungukuthi, ngaphambi nangemva kokuqeqeshwa. Kodwa-ke, indlela ezwakalayo embuzweni wokudla ngemuva kokuzivocavoca izokusiza ukuthi ukwandise inqubo yokususa amafutha futhi wakhe umzimba omuhle.
Ukubalwa kwekhalori: imibuzo nezimpendulo ezivamile
Ukudla okunomsoco ngaphambi kokuqeqeshwa
Ngakho-ke, ake sihlaziye ukuthi yini okufanele siyidle ngaphambi kokuzivocavoca umzimba. Ezimweni eziningi kuzoncika ekutheni ukwenze nini.
1. Uma ekuseni ngesisu esingenalutho
Ukuhlanganyela ekuseni esiswini esingenalutho kungenye yezindlela ezaziwa kakhulu zokwehlisa amafutha amaningi, yize ukusebenza kwale ndlela yokwehlisa isisindo kusaphikisana nabaqeqeshi emhlabeni wonke. Abalandeli bomqondo wokuqeqeshwa esiswini esingenalutho bathi ngalesi sikhathi i-glycogen egcina isibindi incane ngakho umzimba wakho uzodonsa amandla emafutheni akho ngakho-ke “umchithe”. Abaphikisana nalo mbono bathi ukuncishiswa kwamafutha omzimba ngenkathi ukuqeqeshwa kungathinteki, kepha ukushisa imisipha yokuzivocavoca ekuseni kalula, okuzokuhlukanisa nomzimba omuhle onamathoni.
Vele, inketho yokuqeqeshwa esiswini esingenalutho ilungele kuphela labo abafundela ekhaya noma abanejimu eseduze nasekhaya. Ngoba ukugcina umzimba ulambile amahora amaningana (ngesikhathi nangaphambi kokuzivocavoca) namanje akusizi kakhulu. Kepha uma usakhetha ukudlala ezemidlalo ekuseni ngaphambi kokudla kwasekuseni, ngaphambi kokuqeqesha noma yini akudingekile, yize amanye amanzi ezoqiniseka.
Kwezinye izimo, akunconywa ukuzivocavoca esiswini esingenalutho:
- Uma wenza ukuqeqeshwa kwamandla ekukhuleni kwemisipha.
- Uma wenza ukusebenza ngamandla okukhulu (TABATA, crossfit).
- Uma unenkinga yokuzivocavoca esiswini esingenalutho, zizwa unesiyezi futhi ubuthakathaka.
Ukugijima ekuseni: ukusebenzisa nokusebenza
2. Uma ulandela isidlo ekuseni
Uhlobo luni lokudla ngaphambi kokuzivocavoca ongakukhetha uma kungenzeki ukwenza esiswini esingenalutho? Isibonelo, uma wenza ukuzivocavoca okukhulu, ukuqeqesha amandla, noma nje ungakhululeki ukuziqeqesha esiswini esingenalutho. Kulokhu ungaba ne- i-carbohydrate elula noma i-protein-carbohydrate snack imizuzu engama-30-45 ngaphambi kokuqeqeshwa. Kungaba ikhofi, ubhanana, ama-cracker ngocezu lweshizi, amaprotheni e-whey obisini noma kumigoqo ye-granola (lokhu kufanele kube yingxenye encane yokudla, cishe i-100 g). Kulokhu, uzoba nezifundo zamandla namandla. Ungaphuza ngisho ingilazi yeyogathi noma ubisi, uma kwanele ukuprakthiza.
Uyacelwa ukuthi uqaphele ukuthi lokhu akudingeki ukuthi kube yisidlo sasekuseni esigcwele. Isidlo kumele sibe sincane, ngaphandle kwalokho uzoba nzima ukukwenza. Ngaphezu kwalokho, ukuqeqeshwa okujulile esiswini esigcwele kungaba ukugaya noma kuhlanze. Uma ukhetha isidlo sasekuseni esigcwele bese uzivocavoca, kulokhu kungcono ukukhetha okusanhlamvu, nokuqeqesha okungenani amahora angu-1.5 ngemuva kokudla.
Bona izinhlelo zethu ezilungiselelwe zokuzivocavoca ekhaya:
- Hlela ukuqeqeshwa kwesifunda kwamantombazane ezinsukwini ezi-3
- Hlela ukuqeqeshwa kwesifunda kwabesilisa izinsuku ezi-3
3. Uma ekuseni, ntambama noma kusihlwa
Kwezinye izimo, ukudla okunomsoco ngaphambi kokuzivocavoca kubhekwa ama-carbohydrate ayinkimbinkimbi. Ama-carbohydrate ayinkimbinkimbi afaka ikakhulukazi okusanhlamvu. Ngamahora angu-1.5-2 ngaphambi kwekilasi udle i-buckwheat, irayisi, i-oatmeal, okunye okusanhlamvu, i-pasta evela kukolweni we-durum (uma kuyisidlo sakusihlwa, nenyama noma inhlanzi). Uma ngaphambi kokuqeqeshelwa ukudla kungasebenzi, khona-ke uzobuye ulondoloze isidlo sokudla se-carbohydrate, esishiwo esigabeni esandulele. Kepha kungakuhle ukuhlela usuku lwakho ukuze ngaphambi kwesifundo ube nokudla okugcwele ngama-carbs ayinkimbinkimbi.
Elinye icebo ngokudla okunomsoco ngaphambi kokuzivocavoca: akudingekile ngaphambi kwekilasi ukudla okunamaprotheni kuphela. Ngeke ikunike amandla, futhi ngeke ukwazi ukwenza ngokugcwele.
Phequlula okusanhlamvu nokusanhlamvu: okungcono ukukhetha
Ukudla ngemuva kokuzivocavoca
Yini ongakudla ngemuva kokuzivocavoca? Kungakapheli isigamu sehora ngemuva kokuzivocavoca, kufanele uvale iwindi le-protein-carbohydrate, lapho umzimba uhlangabezana nesidingo esinamandla sezakhamzimba. Uma kulo mzuzu ukugcwalisa umzimba ngamaprotheni nama-carbohydrate, lokhu kuzosiza umzimba ugcine imisipha yakho.
Vala iwindi le-anabolic imizuzu engama-30 ngemuva kwekilasi. Kunconywa ukwenza inhlanganisela ye-protein-carbohydrate ngesilinganiso sama-60 kuye ku-40. Ngosuku izivivinyo ze-aerobic ezingama-60% zinikeza ama-carbohydrate nama-protein angama-40%. Ezinsukwini zamandla nokuqeqeshwa kwamandla we-aerobic, ngakolunye uhlangothi, amaprotheni angama-60% nama-carbohydrate angama-40%. Izibonelo zokondla ngemuva kokuzivocavoca:
- Amaprotheni azamazama obisini olunamafutha aphansi (amaprotheni we-whey)
- I-cottage shizi enamafutha aphansi enezithelo
- Amaqanda aqhephukile noma amaqanda esinkwa
- Ama-sandwich enenkukhu enomzimba
Uma ufuna ukunciphisa umzimba, Ukudla kwekhalori kufanele kube cishe ingxenye yalokho owachitha ekilasini. Isibonelo, ukuzivocavoca umzimba, ushise ama-calories angama-500. Ngakho-ke phakathi kwesigamu sehora ngemuva kokudla isidlo samaprotheni-carbohydrate, ngenani lamandla angama-250 kcal. Amaprotheni nama-carbohydrate kufanele ahlanganiswe ngama-60/40 ngokuya ngohlobo lokuzivocavoca kwakho. Ukudla okugcwele kufanele kube amahora we-1.5-2, bese ukudla okuphakathi nendawo ngemuva kokuzivocavoca.
Uma uzivocavoca ekuseni esiswini esingenalutho noma ngemuva kokudla okuncane, ngemuva kokuzivocavoca isibonelo isidlo sasekuseni esigcwele imizuzu engu-30-45. Kodwa lokhu akuyona inketho kulabo abasebenza ekukhuleni kwesisindo semisipha, kulokhu kungcono ukunamathela kunguqulo ejwayelekile echazwe ngenhla.
Izinhlobo zamaprotheni nokuthi ungakhetha kanjani
Yini ongakudli ngemuva kokuzivocavoca?
Okokuqala, gwema ukudla okunamafutha (kuhlanganise nobisi lonke kanye noshizi onamafutha). Amafutha avimbela ukumuncwa kwezakhamzimba egazini, ngakho-ke kuyalulekwa ukuthi udle ngemuva kokuzivocavoca imikhiqizo engenawo amafutha kuphela. Okwesibili, akudingekile emva kokuzivocavoca ukudla ukudla okuqukethe caffeine, okuvimbela ukusetshenziswa kwamaprotheni ekululameni kwemisipha.
Ukulandela lezi zeluleko ezilula ngokudla ngaphambi nangemva kokuzivocavoca, uzothuthukisa ukukhiqizwa komkhuba wakho futhi uthathe isinyathelo esisodwa emzimbeni wamaphupho akho. Kodwa-ke, khumbula ukuthi umbuzo wokondleka ngaphambi nangemva kokuzivocavoca awuyona enkulu kulabo abafuna ukunciphisa umzimba nokuqinisa umzimba. Okubaluleke kakhulu ukudla okunomsoco emini, ukugcinwa kokuntuleka okuvamile kwama-calories, amaprotheni anele, ama-carbohydrate namafutha. Ngakho-ke ungahlala ulungisa imenyu ukuze ilingane namakhono abo ngamanye.
UKUDLA OKUFANELEKILE: ungaqala kuphi