I-Pilates ihilela umsebenzi omningi kumgogodla kanye nomuthi. Abantu abaningi bazibuza ukuthi yini futhi nini okufanele badle ngaphambi kokuba benze i- Pilates umzimba. Akukho ukudla okukhethekile kwe-Pilates. Noma kunjalo, kunezinto ezimbalwa okufanele uzicabangele ngokukhetha kokudla njengoba ulungiselela ukuqeqeshwa kwakho.
Isikhathi Ningakanani Ukudla Ngaphambi Kwesonto Le-Pilates
Njengoba kukhona ukugcizelela kakhulu ku-Pilates ngokusebenzisa imisipha yakho yesisu, uzodinga ukuba nesisu esingenalutho.
Umgogodla wakho uzothathwa ngokugcwele futhi kungcono ukuthi udle kancane kancane ekudleni kwakho kokugcina. Mhlawumbe uzokubekezelela kahle ukuthi ube ne-snack encane ihora noma amabili ngaphambi kwekilasi lakho.
Okunye okucatshangelwayo ukuthi udinga ukudla ukuze ube namandla okwenza umsebenzi wakho. Uma weqa ibhulakufesi noma sekube amahora amaningi kakhulu kusukela usudlile, ungase uphume amandla phakathi nendawo yokuzivocavoca. Kungcono ukudla okungenani ukudla okulula.
Yini okufanele udle
Ukuze usebenzise ngokugcwele i-Pilates njengendlela yomqondo / umzimba wokuqina, uzodinga ukubheka ukuthi yiziphi izinhlobo zokudla okugcina uzizwa ulinganisela kakhulu. Gwema noma yini eyokukwenza u-gassy noma wazi ukuthi uzokunika isisu esisondayo.
Ama-carbohydrate anempilo namaprotheni ahlanzekile , anokudla okuncane okuphezulu, kukhona ukukhetha okuhle kokudla kwangaphambi kwePilates njengoba beqinisa amandla kangcono kunamarobhobhu noma izinto ezishukela. Ukuthuthumela kwamaprotheni okusebenzisa izithelo kungaba ukukhetha okulula, okulula.
Ungalungisa usayizi wesabelo ukuze uhambisane nawe. I-yogurt nezithelo noma ingxenye encane ye-oatmeal inganikeza ama-carbohydrate ayinkimbinkimbi. Ibhotela le-peanut ngesinkwa sonke sokusanhlamvu noma izithelo kwenye indlela esheshayo nge-carbs enesisindo kanye namaprotheni.
Ukuphuza Ngaphambi Nesikhatsi Semikhumbi
I-Pilates ilula ukulinganisela ukuvivinya umzimba futhi ngokuvamile ayidingi isidingo seziphuzo ezikhethekile zezemidlalo, kodwa uzofuna ukuhlanzwa.
Amanzi ahlale ekhetha kahle. Ngakho-ke akusiyo isisu esiswini sakho, uphuze ingilazi yamanzi amaningi 90 imizuzu kuya kwehora ngaphambi kwekilasi. Umzimba wakho uzoba nesikhathi sokuqeda okunye futhi uzoqala kahle kahle. Yiba ibhodlela etholakalayo ukuze uphuze ngesikhathi sekilasi uma uzizwa ukomile.
Okufanele Yidle Ngemuva Kwama-Pilates
Ufuna ukuqinisekisa ukuthi umzimba wakho unelungelo lezakhi ezizodinga ukuqinisa imisipha yakho bese ugcwalisa amandla akho. Yiba nesinye amaprotheni smoothie ngemuva kwesigaba noma ukukhanya okulula okufaka amaprotheni kanye ne-carbohydrate.
Ukudla kwakho phakathi kokusebenza kuzoxhomeke ekutheni unomgomo wokulahlekelwa isisindo noma ufuna ukudla okungcono kakhulu emzimbeni wakho. Nakuba ungasebenzisa i-Pilates kanye nokuzivocavoca kwe-cardio njengengxenye yohlelo lokusebenza lokushisa amafutha , izazi ziphawula ukuthi bambalwa abantu abalahlekelwa isisindo kusuka ekuzivocavoca kuphela. Kuzodingeka usebenze ekunciphiseni ukuthenga kwakho kwekhalori jikelele.
Ukwenza i-Pilates kungakugqugquzela ukuba uthuthukise umzimba wakho ngokudla okunomsoco ngenkathi ususa ama-calories angenalutho. Lokho kungaba nezinzuzo zezempilo noma ngabe ufisa ukulahlekelwa isisindo noma cha. Khetha ukudla okulandela izinkombandlela zamanje zokudla zase-US.
> Imithombo:
> Umsebenzi womzimba we-Weight Health. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/healthyweight/physical_activity/index.html.
> Ukuchitha isikhathi sakho sokuPhumela kokuQala nokuPhumela kokuPhepha. I-Academy Yokudla Ne-Dietetics. http://www.eatright.org/resource/fitness/exercise/exercise-nutrition/timing-our-nutrition.
> UMnyango wezeMpilo waseMelika kanye neMisebenzi Yomuntu kanye noMnyango Wezolimo wase-US. 2015 - 2020 Izinkombandlela Zokudla kwabaseMelika . I-8 th Edition. Disemba 2015.