I-Fuel Your Morning Walks Ngaphambi Nengemva
Yini okufanele uyidle ngaphambi kokuba uhambe ngokuzivocavoca ekuseni, futhi kufanele uyidle nini? Uma ukhuluma nabangani bakho, wonke umuntu ubonakala enombono ohlukile. Ingabe kuyindaba yokuthandayo noma kuneziqondiso okufanele ulandele?
I-Fuel encane ibalulekile ukuhamba ekuseni
Umzimba wakho udinga uphethiloli ukuze ube nesimo esingcono futhi uthole okuningi kokuzivocavoca, kuhlanganise nokuhamba.
Kodwa ukudla okuningi okulindele ukugaya kungakusiza uzizwe ungakhululekile. Umuntu ngamunye unezidingo ezahlukene nokubekezela, futhi kuncike ekutheni uzohamba kangakanani nokuthi uzohamba kanjani. Ngeke udinga noma yikuphi uphethiloli wokuhamba ngomzuzu ongu-15 lula nenja yakho. Kodwa uzodinga ezinye ukuhamba okuhamba phambili, okuhamba phambili kokuzivocavoca.
Ungaqali ku-esiswini esingenalutho
Kufanele ube nokudla okuncane ngaphambi kokuzivocavoca ekuseni njengoba umzimba wakho uzila ukudla ubusuku bonke. Ngisho noma ungumuntu ovame ukweqa ibhulakufesi , unike umzimba wakho isiphuzo sezithelo noma isiphuzo sezemidlalo ukuze uthole okungenani ama-khalori ambalwa okuzosebenza nawo. Ngaphandle kwanoma yikuphi ukhalori olutholakalayo, awuncane amathuba okusebenza ngokujulile noma isikhathi eside ngangokunokwenzeka. Uma umgomo wakho ukuthola umzimba ngokuhamba okusheshayo, kufanele ube nokudla okulula noma isiphuzo sasekuseni.
Yidla Isidlo Esincane Ukuya Emahoreni amathathu Ngaphambi Kokuzivocavoca
Uma ukudla kwasekuseni kungukudla okulula, okuphansi kwamafutha ungasebenza ngaphandle kwehora elilodwa kuya kwezingu-3 futhi uthole inzuzo yamakhalori enengozi encane yokucindezeleka kwesisu.
Futhi, qiniseka ukuthi unamanzi nezinye izikhukhula ukuze ungaqali usuku olwenziwe amanzi.
Asikho isidlo sasekuseni? Khetha i-Carb Snack 30 kuya ku-90 Amaminithi Ngaphambi kokuzivocavoca
Uma ufuna ukudla eduze nesikhathi sakho sokuzivocavoca, gxila kuma-carbohydrate aphethwe kalula ukuze uthole amandla okuphuthuma okusheshayo. Imibono yalesi siphuzo ihlanganisa i-banki yakudala, ijusi yezithelo, i-bagel ephansi yamafutha noma i-muffin yesiNgisi, noma i-yogurt ephansi yamafutha.
Qinisekisa ukufaka amanzi noma ezinye iziphuzo ukuze ube ne-hydration ebhodini. Uma unesifo sikashukela, sebenzisa isiqondiso esinikezwa ithimba lakho lokunakekela impilo uma unquma ukuthi kufanele udle.
- Ikhofi ngobisi noma ubisi lwe-almond
- Isiphuzo sezithelo
- Yogurt ngezithelo
- Ingxenye yebhanana
- Isiqingatha se-bagel, i-muffin yesiNgisi, noma ucezu lwesinkwa nge-peanut butter noma ushizi ocolile
- I-smoothie encane
- Ibha encane yamandla (noma ingxenye yesilinganiso esiphelele)
- Ukuxuba okuyingcosana yendlela
- Ingxenye encane ye-oatmeal
Khona-ke ungakwazi ukujabulela ukudla kwasekuseni kwakho okujwayelekile emva kokuzivocavoca kwakho, noma ube nesiphuzo sokuphumula ngemuva kokusebenza okufaka amaprotheni nama-carbs ukuze ugcwalise imisipha yakho.
Linda amahora amathathu kuya kwezine emva kokudla okukhulu ngaphambi kokusebenza ngaphandle
Uma uthanda ukudla kwasekuseni okukhulu, umzimba wakho uzothatha amahora amathathu kuya kwangu-4 ukugaya amafutha namaprotheni. Kungcono ukuba nesidlo sasekuseni esincane kuphela ngaphambi kokuhamba ekuseni bese ulondoloza isidlo esikhulu ngemuva kwalokho. Uma kungenjalo, umzimba wakho uzoguqula igazi elingase liye emisipha yakho esiswini sakho ukuze likwazi ukugaya. Uma ucela imisipha yakho ukuba ikhiphe ekusebenzeni okuhle , uguqula igazi esiswini sakho futhi ukugaya kunciphisa.
Ukuzama Ukubona Okukusebenzela Kwenu
Abantu bahluka ngendlela ababekezelela ngayo ukudla noma ukungadli ngaphambi kokuzivocavoca.
Ukudla okuhlala kahle esiswini uma ungazivocavoti kungabangela isicupucu noma igesi uma kuhlangene nokuzivocavoca. Zama inhlanganisela ehlukene ukuthola ukuthi yini ehamba kahle kuwe.
> Umthombo:
> Academy of Nutrition and Dietetics. Isikhathi Sokudla Kwakho Oku-Pre-Post-Workout. www.eatright.org.