Ukuzivocavoca yingxenye ebalulekile kunoma yiluphi uhlelo lwezempilo nempilo, ngakho-ke kuhle ukwazi ukuthi ukudla okudlayo kungaba nomthelela empumelelweni yakho yokuzivocavoca. Eqinisweni, ukudla okulungile kungakuthola ekusebenzeni kwakho futhi kukusize ululame ngemuva kokuqeda umzimba wakho. Futhi-ke, ukudla ukudla okungalungile, noma okuningi kunanoma yini engase ihlehlele wonke ama-calories owashisayo.
Ngakho, nansi umhlahlandlela wami lapho futhi nidla nini ngaphambi nangemva kokuzivocavoca kwakho:
Ukudla Ngaphambi Kokusebenza
Kungcono ukudla isinkwa esincane ngaphambi kokuzivocavoca kwakho, kepha ungadluli. Awufuni ukuba nesisu esigcwele uma usebenza, kodwa awufuni nokulamba noma. Uma udla isidlo esikhulu ngaphambi nje kokusebenza okunamandla ngokomzimba, ungase ube nesicashu, uzizwe ucindezelekile noma uqede izimpande zomzimba.
Konke okungahambi kahle kungenzeka ngoba umzimba wakho udinga ukushisa amandla ukugaya konke ukudla okudliwayo, ngakho-ke igazi ligeleza ohlelweni lwakho lokugaya landa nje lapho imisipha yakho idinga khona kakhulu. Gcina noma yikuphi ukudla okuphambili kokudla okuhle nokukhanya.
Futhi ungahambi nakwezinye izinto futhi uzilambele. Ukusebenzisa esiswini esingenalutho akulungile. Ukweqa ukudla kungabangela ukuba uwele ovilaphayo, obuthakathaka futhi ohlosile. Ukudla ukudla okulula ngaphambi kokuvivinya umzimba kungakwandisa amandla akho okushisa.
Khetha isiphuzo encane njengesiqephu sesithelo, isiphuzo sezemidlalo noma i- juice ye-fruit percent ye-100%.
Ukuzivocavoca nokudla kwesikhathi kuyadingeka
Uma udla isidlo esikhulu, linda cishe amahora amane ngaphambi kokuzivocavoca. Uma udla ukudla okujwayelekile, kufanele ulinde cishe amahora amabili ukuqala ukuqeqeshwa kwakho. Umzimba wakho ukhetha ukusebenzisa ama-carbohydrate njengamafutha, ngakho-ke ukudla kwakho kwangaphambi kokudla kufanele kufake okuningi kwamakhemikhalidididi anzima kusuka ku-100% amaphesenti okudla okusanhlamvu noma i-pasta nokuningi kwezithelo nemifino.
Awudingi ukugwema amaprotheni namafutha, noma kunjalo, ungakhethi izingxenye ezinkulu zokudla kanye nokudla okunamafutha aphezulu uma uzobe usebenzise ihora elilodwa noma amabili.
Ukudla Emva Kokuqeqeshwa Kwakho
Ukudla emva kokuzivocavoca kubalulekile futhi. Imisipha yakho idinga izinto ezibonakalayo ukuze ziphinde zenzeke ngemva kokusebenza okunzima, njenge-carbs, amaprotheni, nama-electrolyte kuhlanganise ne-potassium ne- sodium . Ukudla okulula noma ukudla okungakapheli amahora amabili emva kokuvivinya umzimba kuphelele. Zama ibha ye-balance noma isangweji le-turkey elinobuhlungu elinezinkwa ezingu-100 zokudla okusanhlamvu. Ngokwezinye izazi, ubisi lwe-tsokoloni lunamakhekhe amaningi, ama-carbohydrate, amaprotheni, namafutha okuthola kabusha ngemva kokuzivocavoca.
Futhi Ungakhohlwa - Phuza Amanzi Amanzi
Ukubambeka kubalulekile njalo. Ukuzivocavoca kuzobangela ukuchitheka kwamanzi uma uthuthumela. Phuza ingilazi yamanzi ngehora noma ngaphezulu ngaphambi kokuzivocavoca kwakho futhi emva kokuzivocavoca kwakho. Ungaphinde uphuze amanzi kuwo wonke umsebenzi wakho wokuzivocavoca. Thatha ibhodlela lamanzi nawe noma ubheke imithombo yokuphuza.
Imithombo:
I-Academy Yokudla Ne-Dietetics. "Ukudla ngaphambi kokuzivocavoca." Kufinyelelwe ku-Mashi 10, 2016. www.eatright.org/WorkArea/DownloadAsset.aspx?id=6442451295.
I-Academy Yokudla Ne-Dietetics. "Indlela Yokudla Ukubuyiswa Ngemva Kokuzivocavoca." Kufinyelelwe ku-Mashi 10, 2016. http://www.eatright.org/Public/content.aspx?id=7082.