Ukudla Okuhle Okufanele Ukudla Ngaphambi Kokuqeqeshwa
Kungakhathaliseki ukuthi unzima kwi-gym noma ujabulele usuku oluthile lwe-cardio, kubalulekile ukuba udle ukudla okulungile ngaphambi kokushaya umsebenzi wakho wokuzivocavoca.
Yidla ukusekela ukuqeqeshwa kwakho
Umzimba womuntu udinga izakhi zekhwalithi zokusebenza kahle kwezemidlalo . Ukuze uzizwe "ulungele ukuya" ukuze usebenze kanzima, kuzodingeka ukuthi udle amandla alungile.
Izakhi zomzimba ezingcono kakhulu zokukhulisa ukuzivocavoca kwakho zizovela kuma-carbohydrate enempilo. Ama-carbohydrate ngencazelo elula yizinto zokudla ezihlinzeka amandla okwenza imisebenzi yomzimba emazingeni aphezulu.
Ama-carbohydrate anika amandla
Ukudla okungcono kokuqala kokusebenza kokusebenza okuyisimiso yi- carbohydrate elula neyinkimbinkimbi. Ama- carbohydrate alula afaka izithelo namaju wangempela kanti i-carbs eyinkimbinkimbi ibhekisela ekudleni okufana nezinhlamvu ezigcwele kanye nama-oats.
Wonke umuntu uhlukile ezindleleni zabo zokugaya ukudla. Isikhathi sokudla isici okufanele usicabangele futhi kufanele sihambisane nokuqeqeshwa kwakho. Abanye abantu bazizwa bedla kahle ukudla okulula futhi bazivocavoca emva kwemizuzu engama-30, kodwa abanye bangase bahlupheke ngesisu.
Konke ukudla kudinga amandla ukugaya. Uma isidlo sesidliwe, ukugxila kwesistimu yethu ukudiliza bese kuthatha izakhi. Ukugaya ukudla kudinga ukugeleza kwegazi kuya esiswini futhi kude nemisipha yethu. Lokhu kuchaza ukuthi kungani i-nausea ingenzeka uma umzimba uvunyelwa ngokushesha ngemva kokudla.
Umthetho omuhle wesithupha ukuvumela okungenani ihora elilodwa ngaphambi kokuzivocavoca. Lokhu kuvumela isikhathi esiningi sokugaya kanye nokwehlisa izakhi ezibalulekile. Umzimba wakho uzothuthukiswa kahle futhi ulungele ukuhlasela ukusebenza okukhulu.
Ukuphelelwa yisikhathi isidlo sangaphambi kokudla
Kungakhathaliseki uma ukhetha ukusebenza, ukhethe ama-carbohydrate ekhwalithi kubalulekile. Banikeza amazinga amakhulu emandla ngesikhathi sokuzivocavoca bese ulondoloza impilo enhle.
Ingabe uhlela ukuzivocavoca ngaphakathi kwehora lokuphuma embhedeni? Ukudla okuthile ukukhanya kukhethwa futhi kuzonciphisa ingozi yokudangala kwesisu. Jabulela i-apple noma i-blended real fruit smoothie ukuphakamisa ushukela wegazi futhi unike amandla okusheshayo egazini legazi.
Uma uhlela ukusebenza ngemuva kwesikhathi, ukudla okukhulu kwamakhemikhalidi kuyindlela ejwayelekile yokukhetha. Oatmeal ngobisi kanye nohlangothi lwesithelo kungathatha amahora amathathu ukugaya.
Isivivinyo nesiphambeko nokusetshenziswa kokudla kwangaphambi kokusebenza kuyisithakazelo esihle kakhulu. Uzofunda ukuthi yikuphi ukudla okwenza uzizwe kangcono ngesikhathi sokuzivocavoca. Qaphela umzimba wakho, indlela ozizwa ngayo, futhi uqaphele isikhathi nhlobo kokudla okudliwe ngaphambi kokuzivocavoca kwakho.
Ukubamba Ukudla Okungaphambi Kokuzivocavoca Imibono
Ngezansi kukhona ezinye izincomo zokudla okuphambili kokuqala. Ngeke nje ikuholele kodwa unike amandla okwanele ukuqedela umsebenzi omkhulu:
- Izithelo : Thatha okuthandayo futhi uhambe! Ubhanana, ama-apula, ama-peaches, amapheya kanye nama-blueberries yizo zonke izinqumo ezinhle futhi zizohlinzeka amandla okuphuthuma ekusebenzeni okuhle kakhulu. Izithelo zomquba, nakuba zingenakuqhathaniswa nezithelo ezintsha, ziyamukeleka uma nje kungekho ushukela owenezelwe futhi zigcwele izithelo zaso zezithelo.
- Ukudla okushisayo noma okubandayo: okusanhlamvu okuphelele noma okusanhlamvu okusanhlamvu njengama-oatmeal noma ama-flakes ama-flakes kuzohlinzeka nge- fibre ephezulu kanye namandla angakapheli isikhathi eside. Jabulela nge-almond, soy, noma ubisi obukhanyayo uma ubekezeleleka.
- Ukunambitha ngamaprotheni , amafutha enempilo , nezithelo: Ukudla okuphelele noma okuhlwanyelwe uketshezi wekolweni ngebhokisi lakho lomculo oyintandokazi, noma ogcwele iqanda eliphilayo kanye nohlangothi lwezithelo zakho ozithandayo kuyindlela enhle yokuqala usuku futhi uphuze umzimba wakho Isikhathi esibucayi esikoleni sokuzivocavoca noma egijima ibanga elide.
- I-Smoothies: Ukuphuza indebe eyodwa yezithelo zakho ozithandayo nge-almond, soy, noma ubisi obukhanyayo uma kubekezelelwe futhi iqhwa lenza ukudla okulula kakhulu kulabo abafuna ukuphumula lokho kungakapheli ihora ngemva kokuvuka.
- Dlula izinsalela: Irayisi yama-Quinoa noma ensundu yenza ukudla okunamandla okuxubene ne-handful of raisins, noma izithelo ezintsha futhi zifafazwe ngamantongomane ambalwa. Engeza ukuthintana kwesinamoni ukuze ususe ukunambitheka okungaphezu kwesidlo.
Phuza okuningi kwamanzi
Ngaphezu kokudla ama-carbohydrates omgangatho ngaphambi kokuzivocavoca, kubalulekile futhi ukuba uhlale unamanzi ngaphambi nangesikhathi sokuzivocavoca. Izakhi eziwusizo zilahlekile ngokuthuthumela kwethu. Umzimba womuntu ungaphezu kwamaphesenti angama-60 amanzi ukuphuza okwanele usuku lonke kubalulekile.
Imithombo:
I-ACSM.org Isihloko, Ukuvimbela "Ukukhanya Okuphansi Kwe-Fuel" ekukhuthazeni Ukuzivocavoca, u-Andrea Hacker Thompson, MS, RD, 1/9/12
I-CDC.gov, Ukudla komuntu wonke, ama-carbohydrate , okwedlule ukubuyekezwa ngoDisemba 2012