Ngaba ungumntu ohlala uzilolonga, oya ejimini, okanye ocinga nje ngempilo yakho yomzimba usekhaya? Ngoko ke kufuneka ukuba ukhe wadibana nalo mbuzo. "Ngaba kufuneka utye into ethile ngaphambi kokuba uzilolonga? Ukuba kunjalo, zeziphi izinto ezilungileyo onokuzitya? Kufuneka utye ixesha elingakanani ngaphambi kokuba utye?" Abantu abaninzi banale mibuzo. Abanye bathi kungcono ukuzilolonga ungenanto esiswini, ngelixa abanye besithi kufuneka utye into ethile. Ngoko ke namhlanje siza kuthetha ngale nto ngokuchanekileyo, ngokwesayensi, kodwa ngendlela elula onokuyiqonda.
Ngaba ngokwenene kufuneka utye ngaphambi kokuba uzilolonge?
Impendulo elula kukuba, akusoloko kuyimfuneko . Kuxhomekeke ngokupheleleyo kuhlobo lomthambo owenzayo, ixesha owenza ngalo, kunye nohlobo lomzimba wakho.
Khawuthelekelele uhamba ngokukhawuleza okanye ubaleka kancinci imizuzu engama-30-45 kusasa. Ngelo xesha, amandla avela kwisidlo osityile ngobusuku bangaphambili agcinwa emzimbeni wakho. Loo mandla anele ukwenza umthambo omfutshane kangaka. Ke ngoko, ukwenza umthambo onjalo esiswini esingenanto akuyi kubangela ngxaki.
Nangona kunjalo, ukuba uzilolonga kakhulu kangangeyure okanye iyure enesiqingatha, umzekelo, ukuphakamisa iintsimbi, ukwenza iseshoni ye-cardio, okanye ukuba uzive ubuthathaka, udiniwe, okanye unesiyezi ngexesha lokuzilolonga, kubaluleke kakhulu ukuba utye isidlo esincinci ngaphambi kokuzilolonga kwakho. Kwakhona, ukuba sele kudlule iiyure ezingaphezu kwe-3-4 ukusukela oko wagqibela ukutya isidlo esiphambili, ukutya into encinci ngaphambi kokuzilolonga kwakho kuya kukunika amandla owadingayo.
Ngamafutshane, phulaphula umzimba wakho. Ukuba uziva ngathi uphelelwa ngamandla, yitya into encinci. Ngaphandle koko, akufuneki ukuba wenze umthambo olula.
Liliphi ixesha elifanelekileyo kunye nokutya okufanelekileyo?
Kulungile, ngoko ke ugqibe ekubeni utye ngaphambi kokuba uzilolonge. Umbuzo ngoku kukuba uza kutya nini kwaye uza kutya ntoni.
Ixesha elifanelekileyo lokutya ngaphambi kokuzilolonga
Ixesha elifanelekileyo lokutya lidla ngokuba yimizuzu engama-30 ukuya kwengama-60 ngaphambi kokuba uqale ukuzilolonga . Kutheni kunjalo? Kuthatha ixesha ukuba ukutya okutyayo kugaywe, kuguqulwe kube ngamandla, kwaye kungene egazini lakho. Eli lixesha elaneleyo lokwenza oko. Ukuba utya ngaphambi kokuba uqale ukuzilolonga, ungaziva uhluthi kwaye ungakhululekanga. Kwakhona, ukuba utya ixesha elide kakhulu ngaphambi kokuba uqale, ungaphelelwa ngamandla xa uqala ukuzilolonga.
Eyona ndibaniselwano yokutya ilungileyo: Iicarbohydrates + inani elincinci leproteni
Isidlo esifanelekileyo ngaphambi kokuzilolonga kufuneka siqulathe ikakhulu iicarbohydrate kunye nenani elincinci leproteni .
- Iicarbohydrate:Ezi zezona zinto ziphambili emizimbeni yethu ezisinika amandla. Njengepetroli yemoto. Sifumana amandla akhawulezileyo esiwadingayo ukuze sizilolonge kwiicarbohydrates. Ezi zigaywa ngokukhawuleza kwaye ziguqulwe zibe ngamandla.
- Iiproteni: Iiproteni azingowona mthombo uphambili wamandla okwenza umthambo. Nangona kunjalo, ukongeza inani elincinci leproteni kunceda ukulungisa ii-micro-iinyembezi ezenzeka kwimisipha yethu ngexesha lomthambo. Kukwanceda ukukhulula amandla avela kwi-carbohydrates emzimbeni.
Eyona nto ibalulekileyo: Khetha ukutya okune-carbohydrate eninzi kunye ne-protein ephantsi. Ukuba utya i-protein eninzi, kuya kuthatha ixesha elide ukugaya, nto leyo enokukwenza uzive ungakhululekanga.
| Uhlobo lokutya | Imizekelo | Kutheni oku kulungile? |
|---|---|---|
| Isiqhamo | Ibhanana evuthiweyo kunye neapile | Izele ziiswekile zendalo (iicarbohydrate), ngoko ke inika amandla ngokukhawuleza. Kulula nokugaywa. |
| Iyogathi | Ikomityi yeyogathi engenaswekile ininzi (iYogathi ecacileyo okanye yesiGrike) | Inokulinganisela okuhle kweecarbohydrates kunye neeproteni kwaye kulula ukuyigaya. |
| Ii-oat | Ikomityi encinci ye-oatmeal | Iicarbohydrate ezintsonkothileyo zikhupha amandla kancinci kancinci kwaye ixesha elide. |
| Iziqhamo kunye neproteni | Icephe lebhotolo yamandongomane kunye nezilayi ezimbalwa zeapile | Indibaniselwano egqibeleleyo yeecarbohydrate (iapile) kunye neeproteni/amafutha (ibhotolo yamandongomane). |
| Isonka | Isilayi sesonka sengqolowa epheleleyo | Umthombo olungileyo weecarbohydrates. Ungayitya neqanda elibilisiweyo ukuba uyafuna. |
Musa ukutya ezi zinto ngaphambi kokuba uzilolonge!
Njengokuba kukho izinto ezilungileyo, kukwakho nezinto ekungafanele uzitye ngaphambi kokuba uzilolonge. Ukutya ezi zinto kunokuphazamisana nokuzilolonga kwakho, kubangele isisu esibuhlungu, kwaye kukwenze uzive udiniwe.
- Ukutya okunamafutha, okuqhotsiweyo: Ukutya okunamafutha okufana neepatties, iirolls, kunye neevada kuthatha ixesha elide ukugaya. Ukutya oku kunokwenza isisu sakho sibe nzima kwaye kunokukwenza uzive ungakhululekanga xa uzilolonga.
- Ukutya okunefayibha eninzi: Ukutya okunefayibha eninzi, njengemifuno eluhlaza kunye neembotyi, ngokuqhelekileyo kulungile kwimpilo yakho . Nangona kunjalo, ukutya ukutya okuninzi ngaphambi kokuba uzilolonge kunokubangela ukudumba kunye negesi.
- Ukutya okuneziqholo: Ukutya ukutya okuneziqholo okunetyuwa eninzi, ipepile, kunye nomgubo wetshili kunokubangela isitshiso kwabanye abantu. Le meko inokuba mandundu kukuzilolonga.
- Ubisi (kwabanye): Abantu abaninzi banengxaki yokugaya ubisi. Ukuba unale ngxaki, kuphephe ukutya izinto ezifana nobisi kunye netshizi ngaphambi kokuba uzilolonge. Nangona kunjalo, iyogathi ayisoloko iyingxaki kubantu abaninzi.
- Iziselo kunye nezidlo ezineswekile: Izinto ezifana netshokholethi, iziselo ezineswekile, kunye neekeyiki zinokukunika amandla ngokukhawuleza, kodwa loo mandla ayancipha ngokukhawuleza (ukwehla kweswekile). Emva koko, uziva udiniwe nangakumbi kunesiqhelo.
Ungalibali ukusela amanzi!
Xa kufikwa ekutyeni, amanzi ayimfuneko. Ukugcina umzimba wakho unamanzi aneleyo ngamanye amaxesha kubaluleke kakhulu kunokutya. Sela amanzi amaninzi ngaphambi, ngexesha, nasemva kokuzilolonga. Ukungamanzi emzimbeni kunokunciphisa ukusebenza kwakho kwaye kukhokelela ekuqaqambeni kwemisipha.
Ukuba unesifo esifana nesifo seswekile, kubaluleke kakhulu ukuthetha nogqirha wakho malunga nendlela yakho yokuzilolonga kunye nokutya okutyayo kwangaphambili.
Umyalezo Wokuya Ekhaya
- Akunyanzelekanga ukuba utye ngaphambi kokuba wenze umthambo olula nomfutshane. Yitya ukutya okuncinci kuphela ukuba uziva ngathi awunawo amandla.
- Ngaphambi kokuba wenze umthambo onzima nodeleyo, ukutya isidlo esincinci imizuzu engama-30-60 ngaphambi kwexesha kunokuphucula ukusebenza kwakho.
- Ukutya kwakho kufuneka kube neecarbohydrates kunye neproteni encinci . Into efana nebhanana okanye iyogathi ifanelekile.
- Kuphephe ukutya ukutya okunamafutha amaninzi, ifayibha, kunye nokutya okuneziqholo ngaphambi nje kokuba uzilolonge. Oku kunokubangela ukudumba kwesisu.
- Okubaluleke ngaphezu kokutya kukugcina umzimba wakho unamanzi aneleyo. Ungalibali ukusela amanzi aneleyo.
- Ekugqibeleni, umzimba womntu wonke wahlukile. Musa ukwenza nje oko kwenziwa ngabanye abantu, zama uze ukhethe oko kusebenza emzimbeni wakho kwaye kukunika iziphumo ezilungileyo.
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