Yini Okufanele Udle Nokuphuza Ukuze Ugcwalise Imisipha Yakho?
Ngemuva kokuhamba okude noma ukuzivocavoca okukhulu, imisipha yakho iye yasebenzisa izitolo zayo zamandla futhi idinga ama-carbohydrate namaprotheni ukuze abasize baphinde bavuselele . Ngisho noma uhamba kuphela ukuze ushise ama-calorie, uma ufake isikhathi eside sokukhuthazela ukuhamba kwamahora amabili noma ngaphezulu kufanele ube nesiphuzo sokuphumula noma isiphuzo . Umbuzo uwukuthi, yimuphi umlutha wokubuyisela umhlabeleli?
Ngakanani ama-carbohydrate namaprotheni adingekayo ukuze uphuze iziphuzo kanye nokudla?
Ukubuyekezwa kocwaningo kusho ukuthi igramu eyodwa yama-carbohydrate kilogram ngayinye yesisindo somzimba ngehora iyadingeka ukuze kutholakale. Ngomuntu onamaphilenti angu-150, okungama-gramu angu-68 we-carbohydrate, noma yini ongayithola emigodini emibili ye-Snickers noma ngama-ounces angu-36 we-Gatorade yangempela. Lokho kuyishukela eningi ukungena.
Ukwengeza amaprotheni kuma-carbohydrate isilinganiso 1-to-4 kuvumela umzimba ukuthi usebenzise kangcono ama-carbohydrate. Uma ungafuni ukudla ushukela olunjalo, ushukela ozithathayo uzolisebenzisa ngokuphumelelayo ukuvuselela izitolo zamandla emisipha. Lokhu kungaba amapremu angu-17 amaprotheni kumuntu olinganisa amapremu angu-150.
Eziningi zokuphuza iziphuzo nemigoqo zakhiwe ngeprotein 1 kuya ku-4 kuya isilinganiso se-carbohydrate. Amaprotheni, noma ama-amino acids, kwezinye iziphuzo zokuphuza kanye nemigoqo isetshenziselwa ukwakha kabusha nokulungisa imisipha.
Ukudla kokubuyisela nokudla okulanda
Ukudla okulula okuyisilinganiso esingu-1 kuya kwe-4 isilinganiso samaprotheni kuya kwe-carbohydrate kungasetshenziswa endaweni yeziphuzo zokuphumula, uma nje amanzi egcwaliswa ngesikhathi esifanayo.
Imigoqo eminingi yamanzi equkethe amaprotheni ayithengiswa njengokudla okulula. Akulungele uma ukhona ekhaya futhi uzosebenza ngaleyo njongo. Kodwa ungasebenzisa ezinye izindlela kusuka kwi-pantry yakho noma esiqandisini esabiza kakhulu. Uma usebenzisa ukudla okuphelele ungaqiniseka ukuthi awutholi izithasiselo ezingavunyelwe nezokugcina.
Nanka eminye imibono yokudla okusheshayo okusheshayo usebenzisa ukudla kwangempela:
- I-Bagel enebhokisi le-peanut noma i-fat fat-fat
- Smoothie ngobisi, izithelo, ne-butter butter
- I-yogurt yesiGreki enezithelo
- I-Hummus ne-pita
- Banana nge-butter butter
- Amazambane abhakabhakeni noma amazambane ama-sweet potato agcwele ukhilimu omuncu ophansi noma i-yogurt yama-Greek, i-salsa noma ubhontshisi.
- Apple noma eliphakathi kwe-ushizi
Ukuphuza iziphuzo kanye ne-Chocolate Milk
Ubisi lwe-chocolate we-Low-fat kanye neziphuzo zokuphumula ezifana ne-Accelerade ne-Endurox inikeza amaprotheni ne-carbohydrate ngo-1 kuya ku-4. Ucwaningo luye lwabonisa ukuthi le nhlanganisela ingathuthukisa ukusebenza futhi inciphise ukulimala kwamahhala nokuhlukunyezwa kwemisipha uma kuqhathaniswa neziphuzo zezemidlalo ezithatha kuphela ama-carbohydrate nama-electrolyte, njengeGatorade yangempela.
Uzobona ubisi lwe-ushokoledi olunikezwa emgqeni wokugcina wama-marathon ne-half-marathons. Kuyindlela ephansi ebiza izindleko zokuphumula ezibiza kakhulu. Ubisi lwe-chocolate uyanconywa ngokushesha emva kokuzivocavoca futhi futhi ngemva kwamahora amabili emva kokuzivocavoca. Lokhu kubonakala kusiza ukukhawulela umonakalo wemisipha. Ukucwaninga kwamabhayisikili okuqhathanisa ubisi lwe-chocolate kanye nesiphuzo sokuphumula sokudla okutholakala kwamakhemikhali esitholakala ngaphansi kwe-enzyme ekhishwayo lapho imisipha ibonakaliswe kulabo abanobisi lwe-chocolate. Kwakungekho umehluko ekuzivocavoca ukusebenza ngamaqembu amabili abagijimi ekusebenzeni kwabo okulandelayo.
Inani lobisi lwe-ushokolethi odliwe yi-1.0 kuya ku-1.5 amagremu kilogram ngayinye ngehora, okungaba ngaphansi kwengxenye yendebe ihora ngalinye ngomuntu onesisindo esingamakhilogremu angu-150.
Iziphuzo zokuphumula ziyasiza futhi ukubuyisela amanzi emzimbeni ngemuva kokuzivocavoca. Kubalulekile ukugcwalisa izikhukhula ezilahlekile ngokuthuthumela. Abahamba ngokukhuthazela kufanele baphuze ngokushesha emva kokuhamba okude okuqhubekayo futhi baqhubeke bephuza uma nje benomuzwa owomile.
Izwi elivela
Uma uqedela ukuzivocavoca noma ubuhlanga, umzimba wakho udinga izakhi ukuze ubuyisele amandla eselula, ukulungisa imisipha, nokwakha izinhlelo ezintsha ukugcina imisipha yakho inikezwa.
I-snack yokutakula isinyathelo sokuqala senqubo. Landela ngokudla okulinganiselayo nokulala ubusuku obuhle.
> Imithombo:
> Beelen M, Burke LM, Gibala MJ, van Loon L JC. Amasu okudla okunomsoco wokukhuthaza ukuvuselelwa kokuzivocavoca. I-Int J Sport Nutr Exerc Metab. 2010 Dec; 20 (6): 515-32.
> Betts JA, Williams C. Ukubuyiswa Kwesikhathi Esifishane Kusukela Ekuzivocavoca Okuqhubekayo: Ukuhlola Amathuba Amaprotheni Ukungenisa Ukugxilisa Izinzuzo Zama-Carbohydrates Supplements. I-Med Med. 2010 Nov 1; 40 (11): 941-59.
> Pritchett K, uPh Bishop P, Pritchett R, Green M, Katica C. Imiphumela emihle yobisi lwe-chocolate kanye nesiphuzo sokuvuselela ezokuhweba ekusebenziseni ukuvuselelwa kokuhamba phambili nokuqhutshwa kwebhayisikili. I-Physiology esebenzisiwe, Ukudla okunomsoco, kanye ne-Metabolism . 2009; 34 (6): 1017-1022. i-doi: 10.1139 / h09-104.
> Pritchett K, I-Pritchett R. I-Milk Chocolate: I-Beverage-Exercise Recovery Beverage Yezemidlalo Yokukhuthazela. Izihloko ezivuthiwe ezemidlalo yokudla okunomsoco . 2012: 127-134. i-doi: 10.1159 / 000341954.