Ukudla okulula kunedumela elibi - kubhekwa njengenani eliphansi lokudla okunempilo futhi kwanelisa kancane izifiso zokudla. Kodwa-ke, uma uchitha amahora amaningi ejimini, ukudla okulula kuba yingxenye edingekayo yokudla kwakho njengoba kuqinisa umzimba wakho ngaphambi kokujima futhi kusiza ukululama ngemva kwalokho.
Ukudla okulula kungumthombo oshesha kakhulu kaphethiloli womzimba wakho ngesikhathi sokujima, ngakho-ke yini futhi nini ukudla okudlayo kubaluleke kakhulu. Futhi uma udla inyama yemifino, ukudla okulula okukhethayo kungaba nomthelela omkhulu endleleni osebenza ngayo ejimini…kanye nendlela ozizwa ngayo ngosuku olulandela ukujima kwakho.
Nawa amathiphu amathathu abasubathi be-vegan okuthi ungadla kanjani ngaphambi nangemuva kokuzivocavoca.
Ukudla okulula ngaphambi kokuzivocavoca
Isisekelo sesidlo sakho sangaphambi kokujima kufanele sibe ama-carbohydrate ayinkimbinkimbi azokunikeza amandla okugijima imayela elingeziwe noma ukuthatha enye isethi. Kodwa ama-carbs angaba nzima, futhi abagijimi bayakhuthazwa ukuthi bakhethe ama-carbs alula angabangeli amajaqamba esiswini kanye nokukhathala. Izibonelo ezinhle zama-carbohydrate alula ubhanana, izinsuku, nama-apula.
Kubalulekile ukucabanga ngesikhathi phakathi kwe-snack kanye nokuzivocavoca. Uma udla kancane ngaphambi kokuya ejimini, khetha isithelo esikhundleni salokho. Futhi uma unesikhathi esingaphezu kwehora ngaphambi kokuzivocavoca kwakho, khetha ukudla okulula okufana nama-oats namantongomane azokunikeza umthombo wamandla wesikhathi eside womzimba wakho okhuthele.
Izindaba ezinhle, ngendlela, ukuthi izinhlobo eziningi zamaprotheni ezitshalo zigayeka kalula kunamaprotheni ezilwane, okunikeza ama-vegan inzuzo uma kuziwa ekudleni kwangaphambi kokujima. Imifino enamahlamvu aluhlaza njengesipinashi nolethisi waseRoma kulula ukugayeka futhi inikeza amandla ahlanzekile emzimbeni wakho. Futhi ukuze ugweme ukuzizwa usinda, gwema ukudla okunamafutha amaningi ngaphambi kokuzivocavoca kwakho.
Esinye isiphuzo esihle sangaphambi kokujima ama-cherry omisiwe, njengoba angumthombo omuhle wama-carbohydrate akhuphula amandla kanye nama-antioxidants anciphisa ukuvuvukala. Ubhanana usiza ukugwema ukukhathala kwemisipha nobuhlungu, kuyilapho iyogathi ye-vegan enamajikijolo iwumthombo omkhulu wamaprotheni nama-antioxidants.
Ukuze uqede ukoma kwakho ngaphambi kokuzivocavoca kwakho, thatha ibhodlela lamanzi kakhukhunathi ukuze usize umzimba wakho uhlale ugcwele amanzi, ulondoloze amazinga e-electrolyte, futhi ulwe nokukhathala.
Unehora noma amabili kuphela ngaphambi nangemva kokujima kwakho, ngakho-ke lungiselela ukudla okulula kwakho kusenesikhathi futhi uhambe nakho. Lesi sikhathi kufanele sisetshenziselwe ukubuyisela ibhalansi yamandla, ukulawula i-insulin nokugcwalisa ama-carbohydrate emzimbeni. Ucwaningo lubonisa ukuthi ukudla inani elifanele lezakhamzimba ngesikhathi esifanele kungasiza ukulungisa imisipha eyonakele futhi kugcwalise izinqolobane zamandla, okuzoba nomthelela omuhle ekusebenzeni nasekubunjweni komzimba.
Ukudla okulula ngemva kokujima
Abantu abaningi bayangabaza ukudla ngemva nje kokujima ngoba ukudla ama-calories ngemva nje kokulahlwa kubonakala kungasebenzi. Nokho, ukudla phakathi nehora lokuzivivinya kahle kunenzuzo. Kukholelwa ukuthi ngokushesha ngemva kokuzivocavoca, kufanele ugcwalise ukunikezwa kwezakhi emzimbeni, okuzosiza ukubuyisela nokuvuselela imisipha esebenza ngokweqile. Ukuze ugweme ukukhathala kwemisipha, yiba nokudla okulula ngemva kwemizuzu engu-15-30 ngemva kokuzivocavoca kwakho. Uma ulibala isikhathi eside ukugcwalisa izitolo zezakhi zomzimba wakho, kuzothatha isikhathi eside ukuthi imisipha yakho ilulame.
Ingxube enempilo yamaprotheni nama-carbohydrates ilungile lapha, njengezaqathi ezine-hummus, ubhontshisi omhlophe othosiwe, ingxube yama-alimondi aphelele kanye nembewu yethanga. Inketho esheshayo nelula ye-snack i-protein shake ene-vegan protein powder. Futhi uma unesikhathi sokupheka, yenza isaladi ebandayo nge-broccoli, irayisi yasendle kanye ne-edamame nge-snack yangemva kokuzivocavoca. Imithombo yamaprotheni e-Vegan efana ne-tofu, i-tempeh, ne-seitan nayo ilungele isidlo sangemva kokujima.
Ukudla okulula okumele Ugweme
Ukudla okungenanyama akusho ukuthi kunempilo noma kuwulungele umzimba. Eqinisweni, okunye ukudla kwezitshalo kufanele kugwenywe ngoba kusinda ngamafutha angafuneki nama-kilojoule angenalutho ngaphandle kwamaprotheni nama-carbohydrates adingwa umzimba wakho. Ama-vegan chips nama-muffin awela kulesi sigaba, kanjalo ne-pasta emhlophe nelayisi. Ngaphezu kwalokho, cishe konke ukudla kwe-vegan okufriziwe kufanele kugwenywe njengoba kuqukethe izilondolozi eziyingozi ezenza kube nzima ukuthi umzimba usebenze. Kufanele futhi ugweme imigoqo ye-granola epakishiwe, okuthi, nakuba ikulungele ukudliwa, ivame ukuqukatha ushukela, okuzonikeza kuphela amandla esikhashana esifushane.
Lezi zeluleko zokudla okunomsoco zingaba usizo kuwo wonke ama-vegans, kodwa ikakhulukazi kulabo abadlala imidlalo futhi bachithe isikhathi esiningi besebenza kanzima ejimini.