Ukubaluleka kokudla okunempilo kwabadlali
Abagijimi bavame ukuvuthisa imizimba yabo ngesikhathi sokuqeqeshwa nokuncintisana. Futhi, ukuze kusetshenziswe izidingo zomzimba zokuzivocavoca, ukudla okunempilo efanele kuyadingeka. Ezimweni eziningi, abadlali be-elite banesidingo esiyingqayizivele sokudla okwehluke kulabo abangewona abadlali-bangadinga ukudla nokuphuza ukudla okulungile ngesikhathi esifanele ukuqinisekisa ukuphumelela kwezemidlalo.
Nakuba izisekelo zokudla okunomsoco zibalulekile kuwo wonke umuntu, abadlali, ikakhulukazi, badinga ukugcina iziqondiso ezilandelayo engqondweni njengoba behlela ukudla kwabo kwansuku zonke.
Yidla Ukudla Okulinganiselayo Nsuku Zonke
Ukuzivocavoca njalo, udinga ukunikeza ukunikezwa okuhle kwekhwalithi ephezulu emisipha yakho yokusebenza. Indlela elula yokwenza lokhu ukudla kwasekuseni okulinganiselayo futhi uqhubeke nokudla okuhlukahlukene kokudla okusezingeni eliphezulu usuku lonke.
I-carbohydrate ngesimo se-glycogen yi-fuel fuel eyenza umzimba ube khona, ngakho-ke i-carbs eyanele kufanele idliwe usuku ngalunye uma uhlose ukuqeqesha njalo.
Amaprotheni namafutha nawo anendawo ekudleni kwakho futhi kufanele adliwe nsuku zonke.
Ngokuvamile, isidlo ngasinye kufanele sibe nenhlanganisela ehlukene yama-carbohydrate, amaprotheni namafutha. Abagijimi bangase badinge ukudla okungcono kakhulu kumavithamini ne-iron kunabangane babo abangasebenzi. Futhi abagijimi be-egetarian banesizathu esiningi sokunakekelwa kokudla kwabo ukuze bagweme ukungaphumeleli kokudla.
Ukudla okunomsoco ngokuvamile kuqukethe izithelo nemifino eningi (ikakhulukazi imifino eluhlaza), amaprotheni aphakeme kakhulu (njengamafutha asondayo, inhlanzi, amaqanda, amantongomane kanye nembewu, nemifino), i-fibre eyanele, uhlamvu olugcwele, namafutha abalulekile.
Amanzi amaningi ahlanzekile nawo uyiphuzo lokuzikhethela kubadlali.
Yini okufanele udle amahora ambalwa ngaphambi kokusebenza
Isidlo sokuzivocavoca sizohluka ngokuya ngesitayela sakho sokuzivocavoca. Uma usebenza kusihlwa, ukudla kwasemini kufanele kufake ukudla okulula okugcoba kakhulu e-carbohydrate eyinkimbinkimbi, njenge-pasta, isinkwa, izithelo, nemifino. Isaladi enkulu ene-protein encane isebenza kahle. Khetha inyama encane yenyama ephilile, enjengenkukhu noma inhlanzi, futhi uzame lokho okusebenza kangcono 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.
Okufanele udle Amaminithi angu-30 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 uhamba kanzima emaminithini angu-30, cishe udinga isigamu samandla noma i-granola ibha, ibhanana elikhulu, ama-crackers ambalwa, ama-pretzels.
Ukuze uthole ukudla okufutshane , ungase ungafuni ukudla noma yini kodwa ungathola amakholori ambalwa ekuphuzeni cishe ama-ounces ayisishiyagalombili kuya kwangu-10 esiphuzo sezemidlalo. Kumele futhi uqale ukuphuza amanzi ukuqinisekisa ukuthi ususe cishe ama-ounces ayisithupha kuya kwangu-12 ngehora ngaphambi kokuzivocavoca kwakho.
Yini okufanele udle Ngesikhathi sokusebenza
I-hydration efanele ngesikhathi sokuvivinya umzimba izohluka ngokusekelwe kokuzivocavoca kwakho nokuhamba kwesikhathi ngisho nesimo sezulu. Ukuze wenze lula izincomo, ukuqala okuhle ukuphuza ama-ounces amanzi ayisishiyagalolunye kuya kwangu-10 njalo ngemizuzu engu-15 ngesikhathi sokuzivocavoca.
Uma usebenzise isikhathi eside kunamaminithi angu-90, uhlelo olulula ukuphuza ama-ounces ayisishiyagalolunye kuya kwangu-10 esiphuzo sezemidlalo (noma enye i-carbohydrate egazini kalula) njalo imizuzu engu-15 ukuya kwangu-30. Uma usebenzise imizuzu engaphezu kwengu-90, kuzodingeka ukuthi ugcwalise ama-carbohydrate alahlekile.
Ukuzivocavoca okuqhubekayo kuze kube amahora amabili, isincomo samanje ukugcwalisa ama-carbohydrate cishe ama-30 amagremu ngehora.
Njengoba isikhathi sokuzivocavoca sikhula ngaphezu kwamahora amabili, kunconywa ukwandisa ama-carbohydrate adle kufika ku-60 amagremu ngehora, kanti uma umsebenzi uhamba amahora angaphezu kwamahora amathathu, udle ama-90 amagremu ama-carbohydrate ihora ngalinye. Uma ukuqeqeshwa kwakho kungaphansi kwehora, akudingeki ukuthi udle noma yini eyengeziwe.
Indlela Yokunyakaza Ngemva Kokuqeqeshwa
Ngemuva kokuzivocavoca kwakho, umthetho ovamile ulula amanzi okuphuza amanzi okulahlekile ngokuthuthumela. Indlela engcono kakhulu yokuqaphela lokhu ngokuzilinganisa ngaphambi nangemva kokuzivocavoca. Ukuze wonke amakhilogremu wesisindo somzimba alahleke, kuzodingeka udle cishe izinkomishi ezintathu zoketshezi. Enye indlela yokuthola ukuthi ingakanani uketshezi oludliwayo ukuhlola umbala womchamo wakho. Ubumnyama, umgogodla obonakalayo ungase ukhombise ukuphelelwa amandla kwamanzi . Umchamo wakho kufanele ucacile ngombala.
Yini okufanele udle Ngemuva kokuzivocavoca
Ukudla kwakho kokuzivocavoca kufanele kusetshenziswe kungakapheli amahora amabili emva kokusebenza okude noma okukhulu ukuze ugcwalise izitolo ze-glycogen. Ucwaningo lubonisa ukuthi ukuthola ama-gramu angu-100 kuya kwangu-200 ama-carbohydrate engakapheli amahora amabili wokuzivocavoca umzimba kukusiza ukuba ugcwalise izitolo ezanele ze- glycogen .
Kodwa, ukwengeza inhlanganisela yama-carbohydrates namaprotheni kubonakala kuyindlela engcono nakakhulu. Izifundo zithole ukuthi isilinganiso se-4: 1 se-carbohydrate kumaprotheni kubonakala sengathi inhlanganisela efanele yokudla. Futhi nakuba ukudla okunamandla kungasebenza kanye nesiphuzo sezemidlalo, isiphuzo singase sibe lula ukugaya futhi ngaleyo ndlela kube lula ukuthola isilinganiso esifanele-futhi uhlangabezane nefasitela lamahora amabili.
Izidingo Ezikhethekile
Ngaphezu kokudla ukudla okulinganiselayo okugcwele ukudla okunempilo okuhlukahlukene, abanye abagijimi bayoba nezidingo ezikhethekile zokudla okunomsoco. Abadlali bezemifino bangase babe nobunzima obuningi bokuthola amaprotheni anele kanye nensimbi ekudleni kwabo. Abagijimi bokukhuthazela bangase badinge uketshezi oluthe xaxa, ama-carbohydrate e-sodium, futhi kalula. Abagijimi bamandla bangadinga amaprotheni amancane kakhulu. Futhi abagijimi abaqeqesha nokuncintisana emidlalo yebusika bangathola ukuthi ukudla nokuphuza ngenxa yokushisa kwesimo sezulu kubanda kusiza ukulawula izinga lokushisa eliyisisekelo ngenkathi kulondolozwa amandla abawadingayo ukuze kusetshenziswe isikhathi eside ezimweni ezibandayo.
Lawa macebiso azosiza abagijimi abaningi. Kodwa-ke, lokho umdlali ngamunye okudingeka adle ukuze ashise umsebenzi wabo kuncike kakhulu ezidingo zabo eziyingqayizivele, indlela yokuphila, ezemidlalo, kanye nokuthandayo. Kungumqondo omuhle kunoma imuphi umdlali ofuna ukunciphisa ukusebenza ngokudla okunomsoco ukubonisana nomsoco wezondlo oqinisekisiwe osebenza nabadlali ukuze uthole izincomo ezithile nezincomo zohlelo lokudla. Unomdla wokudla okunomsoco uzobukeza imikhuba yakho yokudla yamanje nokusiza ukuhlela uhlelo lwakho lokudla okunomsoco ukukusiza ukuthi uhlangabezane nemigomo yakho yokusebenza kwezemidlalo.
> Umthombo
> Ukudla okunempilo nokusebenza kwezemidlalo. Imithi & Isayensi Yezemidlalo Nokuzivocavoca: 48 (3): 543-568, 2016 [http://journals.lww.com/acsm-msse/Fulltext/2016/03000/Nutrition_and_Athletic_Performance.25.aspx]