Ingabe ungumdlali wezemidlalo? Ngakho-ke udinga ukwazi lezi zinto mayelana nokudla okunempilo kwezemidlalo!

Uma ungumdlali ozimisele, ugijima amamayela usuku lonke, futhi usebenza kanzima ukwakha imisipha, umzimba wakho udinga "uphethiloli" omningi kunomuntu ovamile. Lokho kungenxa yokuthi udinga lawo mandla engeziwe ukuze uhambisane nobuningi bokuzivocavoca okwenzayo futhi ululame ngokushesha. Yingakho ukudla okunempilo kwezemidlalo kubaluleke kangaka. Kuyindlela engcono kakhulu yokuqinisekisa ukuthi uthola zonke izakhamzimba ozidingayo, noma ngabe ujuluka futhi usebenza kanzima.

Kungani lokhu kudla kwezemidlalo kukhetheke kangaka?

Kalula nje, abasubathi bavame ukudla kakhulu kunabangebona abasubathi. Ngoba ukudla kunamandla. Kodwa-ke, akukho ukudla okulingana nakho konke. Okusebenza kuwe kungase kungasebenzeli omunye umuntu.

"Umzimba womuntu wonke uhlukile kakhulu, yingakho sidinga ukuhlela izinhlelo zokudla ngendlela efanele umuntu ngamunye," kusho isazi sokudla esibhalisiwe uCarly Sedlacek, RD, LD.

Ukukhuluma nochwepheshe wezokudla ngemigomo yakho yokufaneleka kungakusiza ukuthi uthole indlela ephelele, elinganiselayo, neyomuntu siqu yokudla okunempilo, kunokubala amakhalori nje. Isibonelo, uma uzama ukwakha imisipha, imigomo yakho yokudla ingase ihluke kakhulu kweyomuntu ozama ukunciphisa isisindo.

Sekukonke, ukudla okunempilo kwezemidlalo, uma kuhlanganiswa nokuzivocavoca njalo, kungakusiza ukuthi uthuthukise ukusebenza kwakho kwezemidlalo futhi uhlale uphilile futhi uqabulekile ngisho nangezinsuku zakho zokuphumula. Kungakhathaliseki ukuthi iyini imigomo yakho, kubalulekile ukunaka lezi zici zokudla okunempilo kwezemidlalo.

Amanzi kanye nokumanzisa amanzi - Amanzi akuwona nje noma yini!

Uma uzivocavoca, umzimba wakho ulahlekelwa amanzi amaningi kanye nama-electrolyte ngokujuluka. Ukuphuza amanzi anele ngaphambi nangesikhathi sokuqeqeshwa kungakusiza ukuthi ubuyisele lokhu kulahlekelwa.

Okungenani, kufanele uphuze ama-ounces angu-16 (cishe ama-ml angu-470) amanzi amahora amabili kuya kwamathathu ngaphambi kokuzivocavoca. Kubalulekile futhi ukuphuza ama-ounces angu-4 (cishe ama-ml angu-120) amanzi njalo ngemizuzu engu-15 kuya kwengu-20 ngesikhathi sokuzivocavoca. Ungakhohlwa ukuhlala unamanzi usuku lonke.

Ngezinye izikhathi, abasubathi bathanda ukuphuza iziphuzo zemidlalo ngemva kokuzivocavoca ngoba zigcwele ama-electrolyte alahleka ngenxa yokujuluka. "Iziphuzo eziqukethe i-electrolyte kufanele zisetshenziswe ngesikhathi semisebenzi ethatha isikhathi esingaphezu kwehora," kusho uSedlacek. "Uma unesifo noma isimo esingamahlalakhona, kufanele ubuze udokotela wakho ngaphambi kokuphuza iziphuzo ezine-sodium eningi."

Ake uzicabange uziqeqesha ukugijima i-marathon. Uma ugijima amahora amaningi, umzimba wakho awulahlekelwa amanzi kuphela kodwa nama-electrolyte. Yilapho-ke iziphuzo zemidlalo ziba usizo khona. Kodwa uma usekhaya nje, ukugijima imizuzu engama-30 bese uphuza isiphuzo sezemidlalo akudingeki ngempela, amanzi anele.

Ama-carbohydrate - uphethiloli womzimba!

Ama-carbohydrate awumthombo oyinhloko wamandla emzimbeni wakho. Afana nophethiloli wemoto. Ama-carbohydrate akuyona yodwa into okufanele uyifake ekudleni kwakho, kodwa yinto okufanele uyicabangele ekudleni ngakunye, ikakhulukazi emahoreni ambalwa ngaphambi kokuzivocavoca noma isikhathi sokuqeqeshwa.

"Ngaphambi kokuzivocavoca, kufanele ukhethe ukudla okugaywa ngokushesha futhi okuqukethe ama-carbohydrate. Isibonelo, izithelo (ubhanana, ama-apula, amawolintshi), i-oatmeal noma ilayisi zinhle," kweluleka uNkk. Sedlacek. "Uma wenza iseshini yokuzivocavoca ende ethatha isikhathi esingaphezu kwehora, usadinga ama-carbohydrate azokunika amandla asheshayo."

Kalula nje, uma udla ubhanana ngaphambi kokuba uqale ukugijima, ungagijima ngamandla akunika wona. Kodwa uma uqala ukugijima ungadli lutho, ungase uzizwe ukhathele ngemva kwebanga elifushane.

Amaprotheni - Kubalulekile ekukhuleni kwemisipha!

Iphrotheni iyisivikelo sokwakha imisipha yakho. Lokho kusho ukuthi, njengoba nje udinga izitini ukwakha indlu, udinga iphrotheni ukwakha nokulungisa imisipha. Ngaphandle kwephrotheni, ukululama kwemisipha kuhamba kancane, futhi ikhono lakho lokwakha imisipha liyancishiswa.

Ngokuvamile, kufanele uzame ukuthola iningi lezidingo zakho zamaprotheni emithonjeni yokudla okuphelele. Izibonelo:

• I-Salmon nezinye izinhlobo zezinhlanzi
• Amaqanda kanye namaqanda amhlophe
• I-yogathi yamaGreki
• Ubhontshisi kanye nemifino
• Inyama yenkukhu
• I-Tofu
• Ushizi onamafutha aphansi

Kodwa-ke, uma isikhathi sifushane, ngaphezu kokuba neprotheni ethile ekudleni ngakunye, ungasebenzisa futhi impuphu yamaprotheni noma ama-protein shake phakathi kokudla. Kodwa khumbula, lokhu kumane nje kumane kungengeziwe, hhayi ukudla okuyinhloko.

"Iphrotheni isiza imisipha ukuthi ilulame," kusho uSedlacek. "Kuwusizo kakhulu ukudla amagremu angu-25 kuya kwangu-35 ephrotheni ngokushesha ngemva kokujima, ngoba yilapho umzimba ovame ukuyisebenzisa khona."

Amafutha - Umthombo wesibili wamandla nokuningi!

Ngokuvamile, kubalulekile ukudla ukudla okunempilo nokulinganiselayo okucebile ngezithelo, imifino, kanye nemithombo yamaprotheni yezitshalo noma yezilwane. Lokho kusho ukuthi, amafutha anempilo (njengamafutha omnqumo, i-avocado, izinhlanzi ezinamafutha) nawo adlala indima ebalulekile njengomthombo wesibili wamandla. Awagcini nje ngokukugcwalisa ngokushesha, kodwa futhi asiza umzimba wakho ukuthi umunce ezinye izakhamzimba ezincane, njengamavithamini ancibilikayo emafutheni, kangcono.

Ngakho-ke, ungacabangi ukuthi, "Amafutha awalungile phela." Kubaluleke kakhulu nangomdlali wezemidlalo ukudla uhlobo olufanele lwamafutha, ngesilinganiso esifanele.

Izithasiselo - Kuphela uma kudingeka, futhi ngokuqapha!

Uma kukhulunywa ngezithako zokudla (njengezimpushana zamaprotheni noma iziphuzo zangaphambi kokuzivocavoca), kufanele zisetshenziswe kancane futhi ngokuqapha. Njengoba wena, njengomsubathi, udla ukudla okuningi kunabantu abaningi, izithako zokudla kufanele zisetshenziswe kuphela ukugcwalisa izikhala zokudla okunempilo ekudleni kwakho. Akufanele zisetshenziswe njengokufaka esikhundleni sokudla.

"Kufanele sizame ukunamathela endleleni yokudla kuqala ngangokunokwenzeka, ngoba umzimba ungasebenzisa leyo mithombo yokudla kangcono kunezithasiselo," kuchaza uNkk. Sedlacek.

Isikhathi - Konke ngesikhathi!

Uma kukhulunywa ngokudla nokudla okulula, isikhathi sibaluleke kakhulu. Zama ukudla ukudla okuyinhloko kathathu ngosuku, kube nokudla okulula phakathi, ngezikhathi ezithile. Uma kukhulunywa ngokuzilolonga, kufanele udle okuthile okuncane (ngokuvamile okuqukethe ama-carbohydrate noma amaprotheni) okungenani ihora noma amabili ngaphambi nangemva kokuzivocavoca.

"Ukungaguquguquki kubaluleke kakhulu," kugcizelela uSedlacek. "Uma siqala ukujima, uma singenawo amandla anele okuzikhipha, imizimba yethu ingaqala ukudonsa amandla emisipheni yethu. Ngakho-ke, kubaluleke kakhulu ukudla okuthile ngaphambi kokuzivocavoca."

Cabanga ukuthi uya ejimini ekuseni. Uma uvuka ekuseni, udle ubhanana omncane noma i-yogurt nengilazi yamanzi bese uqala ukuzivocavoca ngemva kwemizuzu engama-30-60, uzothola amandla amahle. Futhi, uma udla iqanda elilodwa noma amabili, inkukhu kanye nelayisi ngemva nje kokubuya ejimini, imisipha yakho izolulama ngokushesha.

Yini okufanele uyenze ngokulandelayo?

Ukudla Okunomsoco Kwezemidlalo kudinga ukulungiswa okuningi, ikakhulukazi uma usaqala. Ukusebenza nochwepheshe wezokudla kanye nomqeqeshi wokuzivocavoca umzimba kungakusiza uthole ukwesekwa okudingayo ngesimo sakho esithile.

Futhi, uma uke wazizwa unesizungu, unekhanda elibuthakathaka, noma ulambile kakhulu, mhlawumbe kungenxa yokuthi awudli ngokwanele ukuhlangabezana nezidingo zomzimba zokuzivocavoca kwakho noma awuphuzi amanzi anele. Uma kunjalo, kubalulekile ukuzama ukulinganisela ushukela wegazi lakho kanye nama-electrolyte. Futhi, ungakhohlwa ukubona udokotela uma lezi zinkinga ziqhubeka.

Izinto ezibaluleke kakhulu okufanele uzikhumbule (Umyalezo Wokuya Ekhaya)

• Ukwenza ngokwezifiso kubalulekile: Wonke umdlali wezemidlalo uhlukile. Funa usizo kuchwepheshe wezokudla ukuze wakhe uhlelo lokudla olukusebenzelayo.
• Ungakhohlwa ukuphuza amanzi emzimbeni: Phuza amanzi amaningi ngaphambi, ngesikhathi, nangemva kokuzivocavoca. Cabanga ngeziphuzo ze-electrolyte ngesikhathi sokuziqeqesha isikhathi eside.
• Amandla Avela Kuma-carbohydrate: Lawa angumthombo oyinhloko wamandla okuzivocavoca. Wathathe ikakhulukazi ngaphambi kokuzivocavoca.
• Amaprotheni asiza ekukhuleni nasekulungiseni imisipha: Faka amaprotheni athile ekudleni ngakunye, ikakhulukazi ngemva kokuzivocavoca.
• Amafutha anempilo abalulekile: Lawa asiza futhi ekumunceni amandla kanye nezakhamzimba.
• Izithasiselo Qaphela: Ukudla kuza kuqala. Izithasiselo ziyindlela nje yokugcwalisa izikhala.
• Isikhathi sibalulekile: Yidla ngesikhathi esifanele, maqondana nokuzivocavoca kwakho.
• Lalela umzimba wakho: Ungakushayi indiva ukukhathala noma isiyezi. Funa iseluleko sikadokotela uma kudingeka.

Ukuze wenze kahle kakhulu njengomsubathi, kubalulekile ukuzivocavoca kahle nokudla kahle. Ngakho-ke, cabanga ngala maphuzu bese wenza umsebenzi wakho wezemidlalo uphumelele nakakhulu!

Ukudla okunempilo kwezemidlalo , ukuzivocavoca, ukudla okunempilo, ukudla okunempilo kwabadlali, uketshezi, ama-carbohydrate, amaprotheni