Ngaba ungumdlali wezemidlalo? Ngoko ke kufuneka uzazi ezi zinto malunga nokutya kwezemidlalo!

Ukuba ungumdlali wezemidlalo ozimiseleyo, ubaleka iimayile imini yonke, kwaye usebenza nzima ukwakha izihlunu, umzimba wakho udinga "amafutha" angaphezulu kunomntu oqhelekileyo. Kungenxa yokuba udinga loo mandla ongezelelweyo ukuze uhlale ulungele umthambo owenzayo kwaye uphile ngokukhawuleza. Yiyo loo nto ukutya kwezemidlalo kubaluleke kangaka. Yeyona ndlela ilungileyo yokuqinisekisa ukuba ufumana zonke izondlo ozidingayo, nokuba ubila kwaye usebenza nzima.

Kutheni le nto isondlo sezemidlalo sikhethekile kangaka?

Ngamafutshane, abadlali badla ngokutya ngaphezu kwabo bangengabo abadlali. Kuba ukutya kukunika amandla. Nangona kunjalo, akukho kutya kulungele wonke umntu. Okukusebenzelayo kusenokungasebenzi komnye umntu.

“Umzimba womntu wonke wahlukile kakhulu, yiyo loo nto kufuneka silungiselele izicwangciso zokutya ezihambelana nomntu ngamnye,” utshilo ingcali yokutya ebhalisiweyo uCarly Sedlacek, RD, LD.

Ukuthetha nengcali yesondlo malunga neenjongo zakho zokomelela komzimba kunokukunceda ufumane indlela ebanzi, elungeleleneyo, neyobuqu yokutya ngendlela enempilo, endaweni yokubala iikhalori nje. Umzekelo, ukuba uzama ukwakha izihlunu, iinjongo zakho zesondlo zinokwahluka kakhulu kwezo zomntu ozama ukunciphisa umzimba.

Lilonke, ukutya okunesondlo kwezemidlalo, xa kudityaniswe nokuzilolonga rhoqo, kunokukunceda uphucule ukusebenza kwakho kwezemidlalo kwaye uhlale usempilweni kwaye uhlaziyekile nokuba ziintsuku zakho zokungasebenzi. Nokuba zithini iinjongo zakho, kubalulekile ukunikel’ ingqalelo kwezi nkalo zokutya kwezemidlalo.

Amanzi kunye nokuNyuswa kwamanzi - Amanzi asinto nje!

Xa uzilolonga, umzimba wakho ulahlekelwa ngamanzi amaninzi kunye nee-electrolytes ngokubila. Ukusela amanzi aneleyo ngaphambi nangexesha loqeqesho kunokukunceda ubuyisele ezi lahleko.

Ubuncinane, kufuneka usele ii-ounces ezili-16 (malunga ne-470 ml) zamanzi iiyure ezimbini ukuya kwezintathu ngaphambi kokuba wenze umthambo. Kubalulekile nokusela ii-ounces ezi-4 (malunga ne-120 ml) zamanzi rhoqo emva kwemizuzu eli-15 ukuya kwengama-20 ngexesha lomthambo. Ungalibali ukuhlala unamanzi aneleyo imini yonke.

Ngamanye amaxesha, abadlali bezemidlalo bathanda ukusela iziselo zemidlalo emva kokuzilolonga kuba zizele zii-electrolytes ezilahleka ngenxa yokubila. "Iziselo ezine-electrolyte mazisetyenziswe ngexesha lemisebenzi ethatha ixesha elingaphezu kweyure," utshilo uSedlacek. "Ukuba unesifo okanye imeko engapheliyo, kufuneka ubuze ugqirha wakho ngaphambi kokuba usele iziselo ezine-sodium eninzi."

Khawuthelekelele uziqeqesha ukubaleka i-marathon. Xa ubaleka iiyure ezininzi, umzimba wakho awulahlekelwa ngamanzi kuphela kodwa nee-electrolytes. Kulapho ke iziselo zemidlalo ziluncedo khona. Kodwa ukuba usekhaya nje, ukubaleka imizuzu engama-30 uze usele isiselo sezemidlalo akuyomfuneko ngokwenene, amanzi anele.

Iicarbohydrate - zizinto ezinceda umzimba!

Iicarbohydrate zizinto ezibangela amandla emzimbeni wakho. Zifana nepetroli yemoto. Iicarbohydrate azizo zodwa izinto ekufuneka uzifake ekutyeni kwakho, kodwa zizinto ekufuneka uzicinge ngazo xa usitya, ingakumbi kwiiyure ezimbalwa ngaphambi kokuzilolonga okanye ukuqeqesha umzimba.

"Ngaphambi kokuba uzilolonge, kufuneka ukhethe ukutya okucocwa ngokukhawuleza kwaye okuqulethe iicarbohydrate. Umzekelo, iziqhamo (iibhanana, iiapile, iiorenji), i-oatmeal okanye irayisi zilungile," ucebisa uNksz Sedlacek. "Ukuba wenza iseshoni yokuzilolonga ende ethatha ixesha elingaphezulu kweyure, usadinga iicarbohydrate eziza kukunika amandla ngokukhawuleza."

Ngamafutshane, ukuba utya ibhanana ngaphambi kokuba uqale ukubaleka, ungabaleka ngamandla ekunika wona. Kodwa ukuba ubaleka ungatyanga nto, ungaziva udiniwe emva komgama omfutshane.

Iiproteni - Ibalulekile ekukhuleni kwemisipha!

Iproteni sisiseko sokwakha izihlunu zakho. Oko kuthetha ukuba, kanye njengokuba udinga izitena ukwakha indlu, udinga iproteni yokwakha nokulungisa izihlunu. Ngaphandle kweproteni, ukuvuselelwa kwezihlunu kuhamba kancinci, kwaye amandla akho okwakha izihlunu ayancipha.

Ngokubanzi, kufuneka uzame ukufumana uninzi lweemfuno zakho zeproteni kwimithombo yokutya epheleleyo. Imizekelo:

• I-Salmon kunye nezinye iintlobo zeentlanzi
• Amaqanda kunye namhlophe amaqanda
• Iyogathi yamaGrike
• Iimbotyi kunye neembotyi
• Inkukhu
• I-Tofu
• Itshizi ezinamafutha aphantsi

Nangona kunjalo, xa ixesha lifutshane, ukongeza ekubeni neproteni ethile kwisidlo ngasinye, ungasebenzisa neepowders zeproteni okanye ii-protein shakes phakathi kokutya. Kodwa khumbula, ezi zizinto ezongezelelweyo nje, kungekhona isidlo esiphambili.

“Iiproteni zinceda izihlunu zibuyele esiqhelweni,” utshilo uSedlacek. “Kuluncedo kakhulu ukutya iigram ezingama-25 ukuya kuma-35 zeproteni kwangoko emva kokuzilolonga, kuba kulapho umzimba unokuthi uyisebenzise khona.”

Amafutha - Umthombo wesibini wamandla nokunye okuninzi!

Ngokubanzi, kubalulekile ukutya ukutya okunempilo nokunokulinganisela okutyebileyo kwiziqhamo, imifuno, kunye nemithombo yeproteni yezityalo okanye yezilwanyana. Oko kuthethiweyo, amafutha anempilo (njengeoyile yomnquma, i-avokhado, intlanzi enamafutha) nawo adlala indima ebalulekileyo njengomthombo wesibini wamandla. Awapheleli nje ekuzaliseni ngokukhawuleza, kodwa akwanceda umzimba wakho ukuba ufunxe ezinye izondlo ezincinci, ezifana neevithamini ezinyibilikayo kumafutha, ngcono.

Ngoko ke, musa ukucinga ukuba, "Amafutha awalunganga emva kwayo yonke loo nto." Kubaluleke kakhulu nakwimbaleki ukuba itye uhlobo olufanelekileyo lwamafutha, ngomlinganiselo ofanelekileyo.

Izongezo - Kuphela xa kuyimfuneko, kwaye ngononophelo!

Xa kufikwa kwizongezo (ezifana neeproteni ezifakwe kwimibhobho okanye iziselo zangaphambi kokuzilolonga), mazisetyenziswe kancinci kwaye ziqaphele. Ekubeni wena, njengomdlali wezemidlalo, utya ukutya okuninzi kunoluntu ngokubanzi, izongezo mazisetyenziswe kuphela ukuvala izikhewu zesondlo ekutyeni kwakho. Akufanele zisetyenziswe njengendawo yokutya.

“Sifanele sizame ukunamathela kwindlela yokuqala ukutya kangangoko sinako, kuba umzimba ungayisebenzisa loo mithombo yokutya ngcono kancinci kunezongezo,” ucacisa uNksz Sedlacek.

Ixesha - Yonke into ngexesha layo!

Xa kufikwa ekutyeni nasekutyeni okulula, ixesha libaluleke kakhulu. Zama ukutya izidlo ezintathu eziphambili ngemini, kunye nezidlo ezincinci phakathi kwazo, ngamaxesha athile. Xa kufikwa ekuzilolongeni, kufuneka utye into encinci (ngesiqhelo equlathe iicarbohydrates okanye iiproteni) ubuncinci iyure okanye ezimbini ngaphambi nasemva kokuzilolonga.

"Ukungaguquguquki kubaluleke kakhulu," ugxininisa uSedlacek. "Xa sisiya kumthambo, ukuba asinawo amandla aneleyo okuwukhupha, imizimba yethu inokuqalisa ukutsala amandla kwizihlunu zethu. Ngoko ke, kubaluleke kakhulu ukutya into ethile ngaphambi kokuba siwulolonge."

Khawuthelekelele ukuba uya ejimini kusasa. Emva koko, ukuba uvuka kusasa, utye ibhanana encinci okanye iyogathi kunye neglasi yamanzi uze uqale ukuzilolonga emva kwemizuzu engama-30-60, uya kufumana amandla aneleyo. Kwakhona, ukuba utya iqanda elinye okanye amabini, inkukhu kunye nerayisi emva nje kokubuya ejimini, izihlunu zakho ziya kuphinda ziphile ngokukhawuleza.

Yintoni omawuyenze emva koko?

Ukutya kwezemidlalo kufuna ukulungiswa okukhulu, ingakumbi xa usaqala. Ukusebenza nogqirha wezondlo kunye nomqeqeshi wokomelela komzimba kunokukunceda ufumane inkxaso oyifunayo kwimeko yakho ethile.

Kwakhona, ukuba ukhe uzive unesiyezi, unentloko ebuhlungu, okanye ulambile kakhulu, mhlawumbi kungenxa yokuba awutyi ngokwaneleyo ukuhlangabezana neemfuno zomzimba zokuzilolonga okanye awuseli manzi aneleyo. Kwimeko enjalo, kubalulekile ukuzama ukulinganisela iswekile yegazi lakho kunye nee-electrolytes. Kwakhona, ungalibali ukubona ugqirha ukuba ezi ngxaki ziyaqhubeka.

Izinto ezibalulekileyo ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

• Ukuzenzela umntu ngamnye kubalulekile: Wonke umdlali wahlukile. Funa uncedo kwingcali yesondlo ukuze wenze isicwangciso sesondlo esikulungeleyo.
• Ungalibali ukufunxa amanzi emzimbeni: Sela amanzi amaninzi ngaphambi, ngexesha, nasemva kokuzilolonga. Cinga ngeziselo ze-electrolyte ngexesha lokuzilolonga ixesha elide.
• Amandla avela kwiiCarbohydrate: Ezi zezona zinto ziphambili ezinika amandla okwenza umthambo. Zithathe ingakumbi ngaphambi kokuba uzilolonge.
• Iiproteni zinceda ekukhuleni nasekulungiseni izihlunu: Faka iproteni ethile kwisidlo ngasinye, ingakumbi emva kokuzilolonga.
• Amafutha asempilweni abalulekile: La mafutha anceda ekufumaneni amandla kunye nezondlo.
• Izongezo Lumka: Ukutya kuza kuqala. Izongezo ziyindlela nje yokugcwalisa izikhewu.
• Ixesha libalulekile: Yitya ngexesha elifanelekileyo, ngokunxulumene nomthambo wakho.
• Mamela umzimba wakho: Musa ukungawunaki nakuphi na ukudinwa okanye isiyezi. Funa ingcebiso kagqirha ukuba kuyimfuneko.

Ukuze usebenze kakuhle njengomdlali wezemidlalo, kubalulekile ukuzilolonga ngokufanelekileyo nokutya ngendlela efanelekileyo. Ngoko ke, cinga ngala manqaku uze wenze umsebenzi wakho wezemidlalo ube yimpumelelo nangakumbi!

Isondlo sezemidlalo, umthambo, ukutya okunempilo, isondlo sabadlali, ulwelo, iicarbohydrate, iiproteni