Ingabe ungumuntu ovame ukuzivocavoca umzimba, oya ejimini, noma ocabanga nje ngempilo yakho yomzimba usekhaya? Khona-ke kumelwe ukuthi uke wahlangana nalo mbuzo. "Ingabe udinga ukudla okuthile ngaphambi kokuzivocavoca? Uma kunjalo, yiziphi izinto ezinhle kakhulu okufanele uzidle? Kufanele udle isikhathi esingakanani ngaphambi kokuba udle?" Abantu abaningi banale mibuzo. Abanye bathi kungcono ukuzivocavoca isisu singenalutho, kanti abanye bathi kufanele udle okuthile. Ngakho-ke namuhla sizoxoxa ngalokhu ngokunembile, ngokwesayensi, kodwa ngendlela elula ongayiqonda.
Ingabe udinga ngempela ukudla ngaphambi kokuzivocavoca?
Impendulo elula iwukuthi, akudingeki ngaso sonke isikhathi . Kuncike ngokuphelele ohlotsheni lokuzivocavoca okwenzayo, isikhathi okwenzayo ngaso, kanye nohlobo lomzimba wakho.
Cabanga ukuthi uhamba ngokushesha noma ugijima kancane imizuzu engama-30-45 ekuseni. Ngaleso sikhathi, amandla avela ekudleni okudle ngobusuku obandulele agcinwa emzimbeni wakho. Lawo mandla anele kakhulu ukuzivocavoca okufushane kangaka. Ngakho-ke, ukwenza ukuzivocavoca okunjalo esiswini esingenalutho ngeke kubangele inkinga.
Kodwa-ke, uma uzivocavoca kakhulu ihora noma ihora nesigamu, isibonelo, ukuphakamisa izinsimbi, ukwenza iseshini ye-cardio, noma uma uzizwa ubuthakathaka, ukhathele, noma udidekile ngesikhathi sokuzivocavoca kwakho, kubaluleke kakhulu ukuba nokudla okulula ngaphambi kokuzivocavoca kwakho. Futhi, uma sekudlule amahora angaphezu kwama-3-4 kusukela wadla ukudla okuyinhloko okokugcina, ukudla okuthile okuncane ngaphambi kokuzivocavoca kwakho kuzokunika amandla owadingayo.
Kalula nje, lalela umzimba wakho. Uma uzizwa sengathi uphelelwa amandla, yidla into encane. Ngaphandle kwalokho, akudingekile ukuzivocavoca okulula.
Yisiphi isikhathi esingcono kakhulu kanye nokudla okungcono kakhulu?
Kulungile, ngakho-ke usunqume ukudla ngaphambi kokuzivocavoca. Umbuzo manje uthi uzodla nini nokuthi uzodlani.
Isikhathi esingcono sokudla ngaphambi kokuzivocavoca
Isikhathi esingcono sokudla ngokuvamile imizuzu engama-30 kuya kwengama-60 ngaphambi kokuba uqale ukuzivocavoca . Kungani kunjalo? Kuthatha isikhathi ukuthi ukudla okudlayo kugaywe, kuguqulwe kube amandla, futhi kungene egazini lakho. Lesi isikhathi esanele salokho. Uma udla ngaphambi kokuba uqale ukuzivocavoca, ungase uzizwe usuthi futhi ungakhululekile. Futhi, uma udla isikhathi eside kakhulu ngaphambi kwalokho, ungase uphelelwe amandla ngesikhathi uqala ukuzivocavoca.
Inhlanganisela yokudla engcono kakhulu: Ama-carbohydrate + inani elincane lamaprotheni
Ukudla okungcono kakhulu kwangaphambi kokuzivocavoca kufanele kube nama-carbohydrate kanye nenani elincane lamaprotheni .
- Ama-carbohydrate:Lezi ziwumthombo oyinhloko wamandla emizimbeni yethu. Njengophethiloli wemoto. Sithola amandla asheshayo esiwadingayo ukuze sizivocavoce kuma-carbohydrate. Lawa agaywa ngokushesha futhi aguqulwe abe amandla.
- Amaprotheni: Amaprotheni akuwona umthombo oyinhloko wamandla okuzivocavoca. Kodwa-ke, ukwengeza inani elincane lamaprotheni kusiza ukulungisa izinyembezi ezincane ezenzeka emisipheni yethu ngesikhathi sokuzivocavoca. Kuphinde kusize ukukhulula amandla avela kuma-carbohydrate emzimbeni.
Into ebaluleke kakhulu: Khetha ukudla okunama-carbohydrate amaningi kanye namaprotheni aphansi. Uma udla amaprotheni amaningi, kuzothatha isikhathi eside ukugaya, okungakwenza uzizwe ungakhululekile.
| Uhlobo lokudla | Izibonelo | Kungani lokhu kukuhle? |
|---|---|---|
| Isithelo | Ubhanana ovuthiwe kanye ne-apula | Igcwele ushukela wemvelo (ama-carbohydrate), ngakho-ke inikeza amandla ngokushesha. Kulula futhi ukuyigaya. |
| I-yogathi | Inkomishi yeyogathi enoshukela ophansi (i-yogathi ecacile noma yesiGreki) | Inebhalansi enhle yama-carbohydrate namaprotheni futhi kulula ukuyigaya. |
| Ama-oat | Inkomishi encane ye-oatmeal | Ama-carbohydrate ayinkimbinkimbi akhipha amandla kancane kancane futhi isikhathi eside. |
| Izithelo namaprotheni | Isipuni sebhotela lamantongomane nezingcezu ezimbalwa zama-apula | Inhlanganisela ephelele yama-carbohydrate (i-apula) kanye namaprotheni/amafutha (ibhotela lamakinati). |
| Isinkwa | Ucezu lwesinkwa sikakolweni ophelele | Umthombo omuhle wama-carbohydrate. Ungawudla neqanda elibilisiwe uma uthanda. |
Ungazidli lezi zinto ngaphambi kokuzivocavoca!
Njengoba nje kunezinto ezinhle, kukhona nezinto okungafanele uzidle ngaphambi kokuzivocavoca. Ukudla lokhu kungaphazamisa ukuzivocavoca kwakho, kubangele ukuphazamiseka kwesisu, futhi kukwenze uzizwe ukhathele.
- Ukudla okunamafutha, okuthosiwe: Ukudla okunamafutha njenge-patties, ama-roll, nama-vada kuthatha isikhathi eside ukugaya. Ukudla lokhu kungenza isisu sakho sizizwe sisinda futhi kungakwenza uzizwe ungakhululekile ngenkathi uzivocavoca.
- Ukudla okune-fiber ephezulu: Ukudla okune-fiber ephezulu, njengemifino eluhlaza kanye nobhontshisi, ngokuvamile kuhle empilweni yakho . Kodwa-ke, ukudla ukudla okuningi kwalokhu ngaphambi nje kokuzivocavoca kungabangela ukuqunjelwa kanye negesi.
- Ukudla okunongwe: Ukudla ukudla okunongwe ...
- Ubisi (kwabanye): Abantu abaningi banenkinga yokugaya ubisi. Uma unale nkinga, gwema ukudla izinto ezifana nobisi noshizi ngaphambi kokuzivocavoca. Kodwa-ke, i-yogurt ngokuvamile ayiyona inkinga kubantu abaningi.
- Iziphuzo ezinoshukela kanye nokudla okulula: Izinto ezifana noshokoledi, iziphuzo ezinoshukela, namakhekhe zingakunika amandla ngokushesha, kodwa lawo mandla ehla ngokushesha (ukwehla koshukela). Ngemva kwalokho, uzizwa ukhathele kakhulu kunokujwayelekile.
Ungakhohlwa ukuphuza amanzi!
Uma kukhulunywa ngokudla, amanzi ayinto ebalulekile. Ukugcina umzimba wakho unamanzi anele ngezinye izikhathi kubaluleke kakhulu kunokudla. Phuza amanzi amaningi ngaphambi, ngesikhathi, nangemva kokuzivocavoca. Ukuphelelwa amanzi emzimbeni kunganciphisa ukusebenza kwakho futhi kuholele ngisho nasekugugulekeni kwemisipha.
Uma unesifo esifana nesifo sikashukela, kubaluleke kakhulu ukukhuluma nodokotela wakho mayelana nesimiso sakho sokuzivocavoca kanye nokudla okudlayo kusengaphambili.
Umlayezo Wokuya Nawe Ekhaya
- Akudingeki ukudla ngaphambi kokuzivocavoca okulula nokufushane. Yidla ukudla okulula okuncane kuphela uma uzizwa sengathi awunawo amandla.
- Ngaphambi kokujima okunzima nokude, ukudla ukudla okulula okuncane imizuzu engama-30-60 kusengaphambili kungathuthukisa ukusebenza kwakho.
- Ukudla kwakho kufanele kube nama-carbohydrate kanye nenani elincane lamaprotheni . Into efana nebhanana noma i-yogurt ifanelekile.
- Gwema ukudla ukudla okunamafutha amaningi, i-fiber, kanye nokudla okunezinongo ngaphambi nje kokuzivocavoca. Lokhu kungabangela ukucasuka kwesisu.
- Okubaluleke kakhulu kunokudla ukugcina umzimba wakho unamanzi anele. Ungakhohlwa ukuphuza amanzi anele.
- Ekugcineni, umzimba wawo wonke umuntu uhlukile. Ungagcini nje ngokwenza lokho okwenziwa yiwo wonke umuntu, zama bese ukhetha okusebenzela umzimba wakho futhi okukunikeza imiphumela emihle kakhulu.
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