"Ngiyaqeqeshelwa i-marathon futhi ngemva kokuqeda ukugijima kwami ngoMgqibelo, ngikhathele kakhulu. Ngidinga ukulala ebusuku, ngilale ekuseni futhi ngizizwe ngikhathele ngosuku olulandelayo. ukuba ukhathele emva kwesikhathi eside? "
Yebo, kuvamile ukukhathala emva kwesikhathi eside. Usebenzise amandla amaningi futhi ufake izidingo eziningi zomzimba emzimbeni wakho.
Ukulala kuyingxenye yenqubo yokutakula, ngakho-ke kubalulekile ukuphumula lapho umzimba wakho ukutshela khona.
Kodwa-ke, uma uzizwa sengathi ulele ngeviki lakho lonke, nansi izinto ezimbalwa okufanele uzikhumbule:
Qinisekisa ukuthi udla kahle, ikakhulukazi ngemuva kokugijima kwakho. Ngemva kokugijima, ikakhulukazi isikhathi eside, ufuna ukugcwalisa amandla ngokushesha ngangokunokwenzeka. Imisipha yamukelekile kakhulu ukwakha kabusha i-glycogen (iglucose egciniwe) ezitolo emaminithi angu-30 okuqala ngemva kokuzivocavoca. Uma udla masinyane emva kokuzivocavoca kwakho, unganciphisa ukuqina komfutho we-muscle nokukhathazeka, futhi usize ukunciphisa ukukhathala kwakho.
Ngemuva kokugijima kwakho, uzofuna ukudla i-carbs ngokuyinhloko, kodwa ungayinaki amaprotheni. Umthetho omuhle wesithupha wesidlo sokudla ngemuva kokugijima kuwu-1 gram weprotheyini kuya ku-3 amagremu ama-carbs. Imigoqo yokudla, njengama-Clif bars noma Amagagasi Amandla, izinketho ezinempilo. Ezinye izibonelo kungaba i-bagel enebhokisi le-peanut noma i-smoothie eyenziwe ngezithelo nezama yogurt.
Abagijimi abaningi bathanda ukuphuza ubisi lwe-chocolate emva kwesikhathi eside, okubuye kube ne-carbs efanele kumaprotheni isilinganiso.
Futhi, gcina ithrekhi yalokho okudlayo futhi uqinisekise ukuthi ulandela ukudla okulinganiselayo. Ungase ungatholi insimbi eyanele noma amaprotheni . Uma uthola ubuthongo obuningi, kodwa usenomuzwa ophansi noma uphelelwe amandla ngaso sonke isikhathi, cela udokotela wakho ukuba avivinye igazi ukuze anqume ukuthi unezinsimbi eziphansi yini noma okunye ukulahlekelwa.
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Thola ukulala ngokwanele phakathi nesonto. Hlela amahora angu-7-8 wekhwalithi yokulala ebusuku - inani elifanele kubantu abaningi abadala. Ukulala kancane kakhulu ngesonto bese uzama "ukubamba" ngezimpelasonto akuwona umqondo omuhle ngoba kuguqula isimiso sakho sokulala. Umzimba wakho uphoqeleka ukuba uvumelane nalezi zinguquko futhi, ngenxa yalokho, izinga lakho lokulala libi. Zama ukusungula isimiso sokulala nsuku zonke eqhubekayo. Ukuqala umkhuba wokusebenza ekuseni kungase kube yindlela enhle yokuzilala embhedeni ngobusuku obuningi.
Okuningi: Amathiphu Angcono Okulala
Qinisekisa ukuthi awuqedi. Ukugijima ngamamayela amaningi kakhulu futhi ungazinikeli izinsuku zokuphumula kuzokwenza ube nomuzwa wokuthi ukhathele isikhathi esiningi. Ungavumeli i-mileage yakho yamasonto onke yanda ngama-10%. Futhi, zama ukuzinikela ngezikhathi ezithile "amasonto okuphumula" ngokulahla i-mileage yakho nge-50% njalo emavikini amane kuya kwamhlanu. Ngemuva kokusebenza kanzima, thatha usuku lokuphumula . Ngaphezu kwalokho, kufanele usebenze imisebenzi ethile yokuqeqesha ekuhlelweni lwakho. Ukwenza imisebenzi ngaphandle kokusebenza kuvimbela isithukuthezi, kusebenza imisipha ehlukene, futhi kunganikeza imisipha yakho esebenzayo nokujoyina ikhefu.
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