Ingabe udinga ukudla okuthile emva kokugijima, ngisho noma kungamakhilomitha ambalwa nje?
Imigomo eyinhloko yokukhipha emva kokugijima kufanele igcwalise ukuhlinzekwa kwe-glycogen (kugcinwa kweglucose) nokusiza ukulungisa imisipha nokubuyiselwa. Uma wenza ukugijimela okufishane (ngaphansi kwamaminithi angu-90) ngezinga eliphansi ukulinganisela, kufanele ukwazi ukufeza leyo migomo ngemikhuba yakho yokudla evamile (ucabanga ukuthi usuvele ulandela ukudla okulinganiselayo) futhi akudingeki ukuba udle ngqo ukuze alulame.
Kodwa emva kokugijima isikhathi eside noma ukuqhuma okukhulu kakhulu, uzofuna ukugcwalisa amandla ngokushesha ngangokunokwenzeka. Ucwaningo luye lwabonisa ukuthi imisipha yamukela kakhulu ukwakha izitolo ze-glycogen phakathi nemizuzu engama-30 yokuqala emva kokuzivocavoca. Uma udla masinyane emva kokusebenza kwakho isikhathi eside noma ukuzivocavoca okukhulu, unganciphisa ukuqina komfutho nokucindezeleka.
Uzofuna ukuqeda ama-carbs ngokuyinhloko, kodwa ungamnaki amaprotheni. Umthetho omuhle wesithupha wesidlo sokudla ngemuva kokugijima kuwu-1 gram weprotheyini kuya ku-3 amagremu ama-carbs. I-carbs iyothatha isikhundla se-glycogen esetshenzisiwe esivame ukugcinwa emisipha yakho nesibindi. Iprotheyini isiza ukuvuselela imisipha yakho ephukile futhi eyonakaliswe ngesikhathi sokugijima kwakho.
I-Academy of Nutrition and Dietetics incoma ukudla kwe-carbohydrate ka-1.5 amagremu / kilogram yesisindo somzimba emaminithini amathathu okuqala emva kokuvivinya umzimba isikhathi eside futhi okunamandla bese kuthi amahora amabili amahora amane kuya ku-6 alandelayo. Emva kwalokho, ungaqala kabusha ukudla kwakho okujwayelekile, okulinganiselayo.
Yini Okufanele Ngiyidle?
I-Carbs ngesimo se-glucose yiyona elula ukwephula futhi isetshenziswe njengamafutha. Ngakho ukudla okuphezulu kwe-glycemic efana namazambane, i-pasta, isinkwa, nelayisi ukukhetha okuhle kwemisipha ye-refueling. Phakamisa okunye kokudla okunamaprotheni afana nesifuba esinomsoco noma i-turkey (3 oz.), I-salmon (3 oz.), Noma iqanda elikhulu futhi uthola ukudla okunamandla okuphumula ngemuva kokugijima. Hlola lokhu okukhethwa kukho okusheshayo kwasekuseni ngemibono ethile.
Yiqiniso, kungenzeka ukuthi awunaso sonke isikhathi noma amandla okulungisa ukudla ngemva kokugijima. Imishayo yokudla, njengama-Clif bars, imishayo yomhlobo, noma imigoqo yamandla, ilula, izinketho ezinempilo. Bheka imigoqo ene-3: 1 isilinganiso sama-carbs kuya amaprotheni. Ezinye izibonelo zokushintshwa komsoco okusheshayo kungaba i-bagel enebhokisi le-peanut, i-protein shake, i-banana ne yogurt, noma isithelo ne-yogurt smoothie. (Thola izindlela zokupheka ezithambile ze -smoothies ezihamba phambili .)
Uma uzizwa sengathi awukwazi ukudla isidumbu esiqinile ngokushesha ngemuva kwesikhathi eside, zama ukuphuza ubisi lwe-chocolate . Ubisi lwe-Chocolate unikeza inani elifanele lamaprotheni nama-carbohydrate, futhi liqukethe amavithamini B - okwenza kube isiphuzo esihle sokuphumula . Futhi ubisi olubandayo obushokoledi luyakuthandeka kakhulu ngemva kokugijima.
Ukubuyisela kabusha amanzi kubalulekile, Kakhulu
Ungakhohlwa ukuvuselelwa kabusha ngamanzi noma isiphuzo sezemidlalo ngemuva kokugijima kwakho. Ngemuva kwesikhathi eside, ukuvuselela isiphuzo sezemidlalo njengoGatorade kukunika inzuzo eyengeziwe yokugcwalisa ezinye ze-glycogen oyisebenzisayo ngenkathi ugijima. Uma ugijima emaminithini angaphansi kwengu-90, akudingeki ukuba uphinde uvuselele ngesiphuzo sezemidlalo - amanzi alula ahamba kahle. Indlela elula yokuhlola uma uvuselelwe kabusha ukubuka umchamo wakho. Uma kuluhlaza okomnyama emva kokugijima kwakho, udinga ukugcina uphinde uvuselele. Kufanele kube umbala we-lemonade okhanyayo.
Ungadluli
Yize kubalulekile ukuba udle okuthile bese uphinde ugcwalise amanzi emva kwesikhathi eside, qaphela ukuthi ungadli ngokweqile futhi udle indlela eyengeziwe yamakholori kunokuba udinga. Kuzama ukudla konke okubonakalayo emva kwesikhathi eside ngoba ucabanga ngamakhulu ama-kilojoule owashisayo. Leli gama lamaphutha abavame ukukwenza uma lizama ukunciphisa umzimba. Ukusebenzisa ezinye amaprotheni emva kokugijima kuyisihluthulelo ngoba kuzokusiza ukuvimbela ama-hungry okuthunyelwa ngemuva. Thola amathiphu amaningi okulawula ukuthanda okulandelayo .
Okunye okubuyiselwe emuva kokubuyisela emuva:
- Indlela Yokubuyisela Kokusebenza Kokugijima Kakhulu noma Ukuncintisana
- Indlela Yokubhekana Nesisindo Sokushukela
- Ingabe Abagijima Badinga Izinsuku Zokuphumula?
- Kungani Ngizizwa Nginesizathu Sokuphela Kokugijima?
- Kungani Ngikhathele Kangakapheli Ukugijima Kwami Okude?
> Umthombo: Muth, Natalie, MD Ezemidlalo Izondlo for Professionals Health, 2015