Amathiphu alula wezemidlalo ezokuqeqeshwa nokuqeqeshwa
Ukudla kwezemidlalo akudingeki kube nzima. Uma unesithakazelo emininingwaneni noma kwisayensi yezokudla kwezemidlalo, kodwa namanje ufuna ukuzuza kakhulu ekudleni kwakho nokuzivocavoca, izincomo ezilandelayo zingezakho.
Yidla Ukudla Okulinganisela Ngosuku Lunye
Ukuzivocavoca njalo, udinga ukunikeza ukunikezwa okuhle kwekhwalithi ephezulu emisipha yakho yokusebenza. Indlela elula yokwenza lokhu ukudla kwasekuseni okulinganiselayo futhi uqhubeke nokudla okuhlukahlukene kokudla okuphezulu kakhulu usuku lonke.
I-carbohydrate ngesimo se-glycogen yi-opharethi okwenza umzimba usebenziseke, ngakho-ke kufanele kudliwe i-carbs eyanele nsuku zonke uma unethemba lokuqeqesha njalo. Amaprotheni namafutha nawo anendawo ekudleni kwakho futhi kufanele adliwe nsuku zonke. Ngokuvamile, isidlo ngasinye kufanele sibe nenhlanganisela ehlukahlukene yama-carbohydrate, amaprotheni namafutha.
Amahora amaningana Ngaphambi Kokusebenza
Isidlo sokuzivocavoca sizohluka ngokuya ngesitayela sakho sokuzivocavoca. Uma usebenza kusihlwa, ukudla kwasemini kufanele kufake ukudla okulula okugcoba kakhulu e-carbohydrate eziyinkimbinkimbi, njenge-pasta, isinkwa, izithelo nemifino. Isaladi enkulu ene-protein encane isebenza kahle. Khetha inani elincane lezinyama ezinomzimba ezinjengezinkukhu noma inhlanzi, bese uzama ukuthi yini ehamba kahle kuwe.
Uma usebenzise into yokuqala ekuseni, cishe uzozizwa ungcono uma udla ibhulakufesi elikhanyayo lezithelo, isobho noma iqanda. Futhi, wonke umuntu uhlukile, ngakho zama lokho okukusebenzela kangcono. Kungakhathaliseki ukuthi ukhetha ukudla, kufanele uphuze amanzi amaningi ngaphambi nangesikhathi sokuphumula ekuseni.
Imaminithi Emithathu Ngaphambi Kokusebenza
Kuye ngokuthi hlobo luni kanye nobude bokuzivocavoca owenzayo, uzofuna ukudla idlwana encane uphuze amanye amanzi isigamu sehora ngaphambi kokuba uhambe. Ukuxuba umzila kuhle kakhulu ekusebenzeni kwe-aerobic ngaphezu kwamaminithi angu-60 noma angu-90, kodwa uma usebenza kanzima imizuzu engamashumi amathathu, cishe udinga isigamu samandla noma i-granola bar, ibhanana elikhulu, ama-crackers ambalwa, ama-pretzels . Ukuze ufunde isikhathi esifushane , ungase ungafuni ukudla noma yini, kodwa ungathola amakholori ambalwa ekuphuzeni cishe ama-ounces angu-8-10 wesiphuzo semidlalo.
Kumele futhi uqale ukuphuza amanzi ngaphambi kokuzivocavoca kwakho ngoba ususe cishe amahora angu-6-12 ngehora ngaphambi kokuzivocavoca kwakho.
Ngesikhathi sokusebenza kwakho
I-hydration efanele ngesikhathi sokuvivinya umzimba izohluka ngokusekelwe kokuzivocavoca kwakho nokuhamba kwesikhathi ngisho nesimo sezulu. Ukuze wenze lula izincomo, ukuqala okuhle ukuphuza u-8-10 fl oz wamanzi njalo emva kwemizuzu engu-15 ngesikhathi sokuzivocavoca.
Uma usebenzise isikhathi eside kunamaminithi angu-90, uphuze u-8-10 fl oz wesiphuzo semidlalo njalo imizuzu engu-15 kuya ku-30. Ukusebenzisa isikhathi esingaphezu kwemizuzu engaba ngu-90 ngokuvamile kudinga ukuba ugcwalise ama-carbohydrate alahlekile.
Uma ukuqeqeshwa kwakho kungaphansi kwehora, akudingeki ukuthi udle noma yini eyengeziwe.
Hydration Emva Workout yakho
Ngemuva kokuzivocavoca kwakho, umthetho ovamile ulula: uphuze amanzi anele ukubuyisela amanzi alahlekile ngokuthuthumela. Indlela engcono kakhulu yokuqaphela lokhu ngokuzilinganisa ngaphambi nangemva kokuzivocavoca. Ngokuba wonke amakhilogremu wesisindo somzimba alahlekile, kuzodingeka udle cishe izinkomishi ezingu-3 zomkhuhlane.
Enye indlela yokuthola ukuthi ingakanani uketshezi oludliwayo ukuhlola umbala womchamo wakho. Ubumnyama, umgogodla obonakalayo ungase ukhombise ukuphelelwa amandla kwamanzi . Umchamo wakho kufanele ucacile ngombala.
Ukudla Emva Kokuqeqeshwa Kwakho
Ukudla kwakho kokuzivocavoca kufanele kusetshenziswe kungakapheli amahora amabili emva kokusebenza okude noma okukhulu ukuze ugcwalise izitolo ze-glycogen. Ucwaningo lubonisa ukuthi ukuthola ama-100-200 amagremu ama-carbohydrate engakapheli amahora amabili wokuzivocavoca umzimba kukusiza ukuba ugcwalise izitolo ezanele ze- glycogen , kodwa ukwengeza inhlanganisela ye-carbohydrate namaprotheni kubonakala kuyindlela engcono nakakhulu. Izifundo zithole ukuthi isilinganiso se-4: 1 se-carbohydrate kumaprotheni kubonakala sengathi inhlanganisela efanele yokudla. Futhi nakuba ukudla okuqinile kungasebenza kanye nesiphuzo sezemidlalo, isiphuzo kungenzeka kube lula ukugaya ukwenza kube lula ukuthola isilinganiso esifanele futhi uhlangabezane newindi lamahora amabili.