Imisipha Yokusebenza Kudinga Ukudla Okufanele
Ukusebenza okunzima kudinga ukudla okunomsoco ukuze uphethile futhi usebenzise imisipha yokusebenza. Eqinisweni, lokho okudla ngemuva kokuzivocavoca kubaluleke kakhulu njengoba ukudla kudliwe ngaphambi kokuzivocavoca umzimba. Imibuzo evamile ezidliwayo zokudla emva kokudla okuyiyona yokudla okungcono kakhulu okumelwe udle nokuthi kufanele ulinde isikhathi esingakanani?
Ngaphambi kokuba uphendule le mibuzo, kubalulekile ukuqonda ukubaluleka kokondla kokudla ukusekela ukusebenza kwakho nokuthi umzimba wakho uphendula kanjani izidingo zokuzivocavoca umzimba.
Ngesikhathi sokuzivocavoca, izitolo zamagesi (glycogen) ziphelile, izicubu zomzimba zilimazekile, kanti uketshezi kanye nama-electrolyte zilahlekile ngokuthuthumela. Izakhi zomzimba zokuthutha zizobalulekile ukuze kugcwaliswe isisu se-muscle glycogen esiphelelwe yimfuno yangokwenyama. Kanti futhi ukudla ukudla okulula ukusiza ukuvuselela amaprotheni ukulungisa nokwakha izicubu ezintsha ze-muscle bese ubuyisela ibhalansi ne-electrolyte.
Amakhemikhali Nesikhathi
Ngokusho kocwaningo, ukudla inani elifanele lama-carbohydrate namaprotheni kubaluleke kakhulu emva kokuzivocavoca. Ukudliwa nini kuncike ekutheni uhlobo lokuqeqeshwa luwenziwe ngokusho kwezifundo ezimbalwa. Ukusebenza okunamandla okumelana nokusimamisa ngenhloso yokwanda kobukhulu bomzimba, kuphakanyiswa ukuthi kudle amaprotheni angu-20-30g kanye nama-30-40g we- carbohydrate enempilo 30-amaminithi ngemuva kokuqeqeshwa. Ukusebenza okunamandla kwe-aerobic ngenhloso yokuhlala ekujuleni, kuboniswa ukuthi kudla ukudla okulinganiselayo ngesilinganiso esifanayo kuze kube ihora elilodwa ngemuva kokusebenzisa.
Kunemibono ehlukene mayelana ne-post-workout ye-anabolic engase ilahleke uma ukudla kungadli kungakapheli imizuzu engu-30 ngemuva kokuqeqeshwa kokumelana. Nakuba kunconywa ukuba udle kungakapheli ihora ngemuva kokuqeqeshwa kwesisindo, ucwaningo oluthile lubonisa ukuthi iwindi le-anabolic lingadlulela emahoreni amane emva kokusebenza. Kubonakala isici esibaluleke kakhulu ekudleni kwakho kokuthunyelwa kokuthutha akuyona isikhathi sokudla kodwa nje uqinisekisa ukuthi udla ukudla okulungile ukuze uthole imfanelo efanele.
Ukudla Okulinganiselayo
Izakhi ezinomsoco ezidingekayo emva kokusebenza kanzima nama-carbohydrate kanye namaphrotheni kube yiyona ndlela yokugxila. Ukuphuza amanzi amaningi futhi ngezinye izikhathi isiphuzo sokuphumula kwezemidlalo nakho kuyadingeka ukuze kutholakale kabusha amanzi.
Ukuqina komsebenzi kungasiza ekunqumeni isilinganiso se-carbohydrate kumaprotheni ekudleni kwakho kokuthunyelwe. I-American College of Sports Medicine incoma ukuthi umdlali okhuthazelayo adle isiphuzo sika-300-400 ngekhalori nge-3: 1 isilinganiso. Lokhu kufinyelela ku-75-100 amagremu we-carbohydrate ku-6 amagremu kuphela amaprotheni kungakapheli ihora lokuqedela ukuzivocavoca.
Ukusebenza okuphansi kuya kokuphakathi kuyalethwa ukuba ulandele i-2: 1 i-carbohydrate kwiprotheni isilinganiso esithathwe ngaphakathi kwehora futhi ungakapheli amahora amabili emva kokuqedela ukuziqeda. Lokhu kuphazamiseka kufana namagremu ama-50-75 ama-carbohydrate nama-25-50 amagremu wamaprotheni.
Ucwaningo lwezokudla lwezemidlalo luncoma ukuphuza izinkomishi ezimbili zamanzi epulini ngalinye lesisindo somzimba elahlekile ngesikhathi sokuzivocavoca. Abantu abadala abakwazi ukulinganisa emva kokuzivocavoca, ngakho-ke umthetho omuhle owalandela uphuza uketshezi oluningi ngesikhathi nangemva kokusebenza komzimba ukugwema ukungcola.
Kudla ukudla okuthunyelwe ngemuva kokusebenza
Ukudla ukudla kuyisici esiyinhloko ekuphumeleleni kwezemidlalo ngaphambi kokuqala nokusebenza. Abagijimi basebenzisa izindlela eziningi zokudla ukuze kuthuthukiswe ukusebenza komzimba kuhlanganise nokudla ama-carbohydrate kanye namaprotheni alandela izinhlelo ezilandelayo zokufundisa. Babuye bagxile ekulondolozeni i-hydration efanele ngesikhathi nangemva kokuqeqeshwa ngokomzimba.
Ngokusho kokucwaninga ngendima yezakhi zomzimba zokutakula emva kokuzivocavoca umzimba, ngaphandle kwe-carbohydrate ewanele, amaprotheni, kanye namanzi, ukusebenza kungaphazamiseka. Ukusebenzisa ama-carbohydrate ngokushesha emva kokuzivocavoca kuboniswe ukuthi kuyindlela ehle kakhulu yokukhulisa izinga lama-muscle glycogen (amandla abuyiselwa kumaseli omzimba). Ukudla amaprotheni engeziwe esikhathini esingangehora emva kokuvivinya umzimba kuboniswa nokuthuthukisa izitolo ze-glycogen ze-muscle.
Ukusebenza kanzima kushiya imisipha yakho ilala yindlala. Ngaphandle kwezakhi eziwanele zokubuyisela izitolo ze-glycogen eziphelile, kuthiwa i-protein balance is in state negative. Ukweqa ukudla ngemuva kokudla kungabangela ukungalingani noma imvelo engemvelo engenzi kahle ekwakheni izicubu zomzimba. Umgomo ukugcina ibhalansi enhle noma enembile yamaprotheni etholakala ngokudla ukudla okwanele kwama-macronutrients ngaphambi, ngesikhathi, futhi ikakhulukazi ngemva kokuzivocavoca. Amanani ama-protein amathuthukisiwe athuthukisiwe kubonisi abadla ukudla kokubili ama-carbohydrate namaprotheni ngokushesha emva kokuzivocavoca.
Ukudla okuthunyelwe emva kokusebenza
Ukudla okuthunyelwe emva kokusebenza akudingeki kube nzima futhi akudingi ukuthungatha okubizayo noma okungeziwe. Ingxenye ebaluleke kunazo zonke yokudla okulungile uhlela nokulungisa ukudla kwakho. Umzimba wakho uzokujabulela ukudla okulungele ukuhamba lapho ukuqeqeshwa kwenziwa.
Ukudla okunemali kokuthola imali njengeprotheni powder kungathengwa futhi abanye abantu bakhethe lokhu kube lula. Kodwa-ke, kulula futhi kubhejethi-friendly ukuthenga nokulungisa ukudla okunempilo .
Ukudla okumnandi okuthunyelwe kokuhamba phambili kungabandakanya:
- Amaprotheni ahlanzekile
- I-yogurt
- I-Quinoa
- Irayisi elibomvu
- Yonke okusanhlamvu i-wraps / tortillas
- Imifino yamandla
- Ibhotela le-nut
- Izithelo
- Ubisi lwe-Chocolate
Uzoba nesitoreji esilungile sokudla okuphelele kwekhwalithi ukuze uthole ukudla okuvamile ukuze umzimba wakho uvuselele ngemva kokusebenza kanzima.
Ukudla okuthunyelwe emva kokusebenza
Ukulungiselela ukudla kwakho okuthunyelwe emva kokusebenza nakho kuyingxenye yomnandi wokugcina umzimba onempilo nokuphila. Ngezansi isampula sokudla okungajatshulelwa emva kokuzivocavoca okukhulu:
- Irayisi elimhlophe nelinkukhu elingenalutho elingenalutho - Lungisa ngezinongo zakho ezizithandayo ezincane-sodium noma salsa ukuze uthole ukudla okunomsoco wokuphumula. Lokhu kungenziwa ku-crockpot, stovetop, noma kuhhavini. Abanye abagijimi bakhetha irayisi elimhlophe phezu komdaka ukuze banciphise isisu esingase sithukuthele.
- I-Power smoothie - Hlanganisa izithelo zakho ozithandayo nge-yogurt elula, ubisi lwe-alimondi, ubisi noma ubisi oluthandekayo obuthandekayo, amanzi namanzi. Ukukhuliswa okukhulu kwamafutha enempilo kungangezwa nge-spoonful yebhokisi lakho lezintandokazi.
- I-egg scramble - Ukudla okulula okuyi-skillet lapho iqanda lonke, amaqanda abamhlophe, imifino kanye namazambane angadonswa ngezinongo ezintandokazi bese efafazwe ne-pepper emnyama.
- Dlulisa ibhotela le-peanut - Isihlabathi esithandayo se-American-American on-grain-toast is a fun-post fun. Shiya i-jam ehlelekile futhi ujabulele nge-drizzle yoju lwendawo. Lokhu kudla okunomsoco okunomsoco kuqukethe amaprotheni wezitshalo eziphezulu, amafutha enempilo, kanye ne-fiber ephezulu.
- Hlola okushiyekile - Yini owapheka ngalobusuku ngaphambi kokubiza igama lakho futhi ulungele ukuvuselela lowo mzimba. Ingabe unayo i-quinoa ephekwe ukuhamba? Toss on salad imifino bese ufafaze ibhalsamu ukuze uthole ukudla okunomsoco kahle.
- Ukumboza - I-whole grain fiber wraps iqala ukuqala kokudla okunempilo okulula. Engeza i-avocado esisha, inyama enomzimba ozikhethelayo, imifino, ubhontshisi noma noma yini evumelana nesihloko sokugoqa, ukugcoba uphinde ujabulele.
Ukudla okungeziwe okuthokozelayo okuphakanyiswa nguMkhandlu waseMelika Wokuzivocavoca:
- I-yogurt yamaGreki engeyona fat ne-½ izithelo zendebe noma ibhanana.
- Banana nge-1tbsp i-almond noma i-butter butter.
- Ubisi lwe-chocolate we-fat-fat
- Ama-ounces angu-4 e-albacore i-tuna enqoleni engu-1 egcwele isinkwa.
- I-muffin yesiNgisi yonke yengqolowa noma yonke i-wheat pita ene-slice ephansi ye-sodium turkey inyama ne-hummus.
- Amaprotheni agubha nge-2 scoops whey amaprotheni ne-banana ½ ehlanganiswe ngamanzi.
Izwi elivela
Ukuthola ukuthi yini ukudla okunempilo okusebenza kangcono ukuthi u-post-workout uzoba ngesilingo nesiphambeko. Ukuba neqhinga lokudla okunomsoco kuzokwenza ukuphumelela kokuhlelwa kokuhlelwa kokudla kwakho nokuqala kokusebenza. Ukudla ukudla okufanele ukuphilisa umzimba wakho emva kokuzivocavoca kuyoba yingxenye ebaluleke kakhulu ekufinyeleleni imigomo yakho. Ezinye iziphakamiso akufanele ushiye ukudla futhi ukhumbule ukuphuza amanzi amaningi.
> Imithombo:
> Andrea Hacker Thompson, MS, RD, Ukuvimbela "Ukukhanya Okuphansi Kwe-Fuel" Ekuzivocavoca Ukukhuthazela, i- American College of Sports Medicine , ngo-2016
> I-Aragon neSchoenfeld, i-Nutrient timing iphinde ibuyekezwe: ingabe kukhona ifasitela le-anabolic emva kokuzivocavoca?, Journal of the International Society of Sports Nutrition , 2013
> Beck KL et al., Indima yokudla okunomsoco ekuthuthukiseni ukusebenza nokuvuselelwa kokuzivocavoca, Journal of Medicine Medicine , 2015