Ukudla umdlali odla ngaphambili, ngesikhathi nangemva kokuqeqeshwa kubalulekile kokubili induduzo nokusebenza ngesikhathi sokuzivocavoca. Ukudla kwamandla kubandakanya imishayo, iziphuzo, ama-gel kanye nezinye i-carbohydrates kalula egazini kungasiza ekuvimbeleni izimpawu zenkathazo eziphazamisayo ngesikhathi sokuzivocavoca futhi zikuvimbele ekuphuculeni amandla akho ngokushesha.
Umthombo omkhulu wephethiloli yemisipha esebenzayo i- carbohydrate egcinwa emisipha njenge- glycogen ezinsukwini ngaphambi kokuzivocavoca.
Kuthatha isikhathi ukugcwalisa izitolo ze-glycogen ngokugcwele, futhi lokho okudla emva kokuzivocavoca kungasiza noma kugweme le nqubo. Ukudla ukudla okulungile ngesikhathi esifanele emva kokuzivocavoca kubalulekile ukuze ululame futhi ulungele ukusebenza okulandelayo.
Okudliwayo ngaphambi kokuzivocavoca kuvame ukuxhomeke ezimfuno zakho eziyingqayizivele nezintandokazi zakho, kodwa kufanele zenzelwe ngokusho komthamo, ubude, kanye nohlobo lokudlala ohlela ukukwenza.
Nini Ukudla
Ukusebenzisa esiswini esiphelele akusihle. Ukudla okusele esiswini sakho ngesikhathi somcimbi kungabangela ukucasuka kwesisu, ukukhwabanisa, nokuchoboza. Ukuze uqiniseke ukuthi unamandla okwanele, okwamanje unciphisa ukukhathazeka kwesisu, kufanele uvumele ukudla kudle ngokugcwele ngaphambi kokuqala komcimbi. Lokhu ngokuvamile kuthatha amahora angu-1 kuya kwangu-4, kuye ngokuthi yini nokuthi udle kangakanani. Wonke umuntu uhlukile kancane, futhi kufanele uhlole ngaphambi kokusebenza ukuze unqume ukuthi yini okusebenza kahle kuwe.
Uma unomncintiswano ekuseni noma ukuqeqesha, kungcono ukuvuka masinyane ukuze udle ukudla kwakho kwangaphambi kokuzivocavoca.
Uma kungenjalo, kufanele uzame ukudla noma ukuphuza into elula kalula imizuzu engama-20 kuya kwangu-30 ngaphambi komcimbi. Ukusondelana nawe kuya esikhathini somcimbi wakho, okungenani kufanele udle. Ungaba nesidlo esiphundu eduze nomcimbi wakho kunokudla okuqinile ngoba isisu sakho siphuza uketshezi ngokushesha.
Yini okufanele udle
Ngenxa yokuthi i-glucose iyona mthombo wamandla okhethwayo wokuzivocavoca okuningi, isidlo sangaphambi kokuzivocavoca kufanele sifake ukudla okuphezulu kuma- carbohydrate futhi kulula ukugaya .
Lokhu kuhlanganisa ukudla okufana ne-pasta, izithelo, izinkwa, amabhaji we-energy, neziphuzo.
Ukuhlela Ukudla Kwezemidlalo
Ukuhlela umsoco wakho nokwazi nokuthi uzoyidla nini futhi uzokuphuza kubalulekile uma uthanda ukuncintisana nomcimbi wezinsuku zonke, njengendlela ithrekhi ihlangana noma ezinye izinkundleni. Cabanga ngesikhathi somcimbi wakho, inani lokudla kwakho, namandla adingekayo. Futhi, qaphela inani lomsoco odlayo. Kufanele uhlele phambili futhi ulungiselele ukudla nokudla okulanda okuyihlolile ngaphambili futhi wazi ukuthi uzohlala kahle nawe. Ungazami okuthile okusha ngosuku lomcimbi.
Ukudla okuphakanyisiwe
Ukudla ngaphambi kokuvivinya umzimba kungumdlali kuphela ongenquma ngokusekelwe ekuhlangenwe nakho, kepha ezinye iziqondiso ezijwayelekile zihlanganisa ukudla isidlo esiqinile amahora angu-4 ngaphambi kokuzivocavoca, isiphuzo noma i-carbohydrates yamandla okuphuza amandla amahora amabili kuya kwezingu-3 ngaphambi kokuvivinya umzimba, futhi ukushintshwa kwamanzi amahora angu-1 ngaphambi kokuzivocavoca .
1 ihora noma ngaphansi ngaphambi kokuncintisana
- izithelo ezintsha ezifana nama-apula, ikhabe, amapreaches, amagilebhisi, noma ama-oranges kanye / noma
- Amagaleli wamandla
- kuze kufike ku-1 1/2 izinkomishi zesiphuzo sezemidlalo.
Amahora amabili kuya kwangu-3 ngaphambi kokuncintisana
- izithelo ezintsha
- isinkwa, ama-bagels, i-pasta
- i-yogurt
- amanzi
Amahora amathathu kuya kwangu-4 ngaphambi kokuncintisana
- izithelo ezintsha
- isinkwa, ama-bagels
- pasta nge utamatisi sauce
- amazambane abhakabhaka
- ibha yamandla
- uketshezi nobisi
- i-yogurt
- isinkwa / isinkwa ngebhotela le-peanut, inyama enomzimba, noma ushizi
- amanzi
I-Glucose (Ushukela) noMsebenzi
Uma ungumdlali okhuthazelayo, ubufakazi bubonisa ukuthi ukudla ishukela (i-glucose) imizuzu engama-35 kuya kwengu-40 ngaphambi kokuba umcimbi unganikeza amandla uma ezinye izitolo zakho zezandla ziyehla emazinga aphansi. Kodwa-ke, kufanele usebenzise amasu anjalo ngaphambi komncintiswano ngoba abanye abantu abakwenzi kahle ngemuva kwe-splucose spike.
I-Caffeine neNtsebenzo
I-caffeine iyisisusa esimisweni sezinzwa zomphakathi. Kwacatshangwa ukuthi kukhuthaze ukukhuthazela ngokugqugquzela ukusebenzisa okukhulu kwamandla okugcoba amandla futhi ngaleyo ndlela kugcinwe i-glycogen emisipha.
Nokho, ucwaningo alubonakali lusisekela leyo mbono. Lapho i-caffeine ithuthukisa ukukhuthazela, yenza kanjalo ngokusebenza njengento evuselelayo.
I-caffeine ingaba nemiphumela emibi kakhulu kwabanye abantu. Labo abanomthelela kakhulu emiphumeleni yabo bangase babe nesicashu, ukuthuthumela kwemisipha, nokukhanda ikhanda. I-caffeine kakhulu kakhulu i-diuretic futhi ingabangela ukungcola, okwehlisa ukusebenza.
Ukudla Okufanele Kugweme
Ukudla okunamafutha amaningi noma i-fiber kungaba nzima kakhulu futhi kuphuze ukugaya nokuhlala esiswini isikhathi eside. Bazokwehlisa igazi ngaphakathi esiswini ukuze basize ekugayeni, okungabangela ukucindezeleka nokungahambi kahle. Izidlo, ama-donuts, amafriji, ama-chips amazambane, namabhasi amasila kufanele agwenywe ekudleni kokuzivocavoca.
Khumbula ukuthi wonke umuntu uhlukile futhi lokho okusebenzayo kungase kungakusi ukusebenzisana naye. I-Factor ekuthandweni komuntu ngamunye kanye nokudla okuthandayo, futhi uhlelo lokudla luyinto enhle kakhulu.
Imithombo:
DK, Carr C, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Ukuthunyelwa Kwe-Protein Ukufakela Ukunciphisa Ukuthuthukisa Amaprotheni Wonke Omzimba Nomlenze Ukuvinjelwa ku-Human. Imithi neSayensi Yezemidlalo Nokuzivocavoca. 2002 Meyi; 34 (5): 828-37.
Res, P., Ding, Z., Witzman, MO, Sprague, RC noJL Ivy. Umphumela we-Carbohydrate-Protein Supplementation ekusebenzeni kokukhuthazela Ngesikhathi sokuzivocavoca kwe-Varying Intensity. I-International Journal Yezemidlalo Ukudla Nokuzivocavoca umzimba.
Isitatimende Esikhundleni Esivela Kwabalimi BaseCanada, i-American Dietetic Association, ne-American College of Sports Medicine, i-Canadian Journal of Dietetic Practice and Research ku Winter of 2000, 61 (4): 176-192.